Feeling Stuffed Up? Try These 6 Natural Remedies to Ease Congestion

You've surely heard about and possibly tried a salt water gargle as a remedy for a sore throat. Turns out a sinus rinse with a salt water solution can have a similar effect in easing nasal congestion.

Jennifer Boozer, DO, clinical assistant professor of family medicine at the University of Southern California Keck School of Medicine, recommends doing it two to three times a day when you're feeling stuffed-up. "This is a very safe and effective way to help clear congestion," she told POPSUGAR.

Research has long shown that most beverages can help to loosen congestion and prevent dehydration — just be sure to avoid caffeine and alcohol.

"Remember that fluids such as water, flavored water, tea, milk, or even juice can all count toward hydration," said Brett Singer, RD, a sports dietitian at the Memorial Hermann Ironman Sports Institute in Houston. "Focus on water primarily, but if other fluids are needed on occasion to promote consumption, it's OK to include those as well."

Chicken soup as a cold remedy isn't a myth — research has shown that hot fluids can help open up the sinuses and ease congestion. "Warm fluids such as chicken soup or hot tea provide a moist environment to help loosen congestion, similar to the feeling you may get being around a hot shower," Singer said.

In addition to helping you relax, steam from a hot shower can help to reduce inflammation and, in turn, help you breathe a little easier. "Hot steam from a shower or bath can help loosen mucus and improve symptoms of the common cold and sinusitis," Garbo Mak, MD, a pulmonologist at Memorial Hermann Hospital and the University of Texas Health Science Center at Houston, said.

Humidifiers have long been championed as an effective way to relieve cold symptoms like nasal congestion. "In dry weather, the use of a humidifier can keep the air moist and help with nasal congestion," Dr. Mak said. "Be careful to keep the humidifier clean, as mold can grow and use of a dirty machine can worsen symptoms."

If you are feeling all-around fatigued and exhausted, then obviously resting and recuperating is your best bet. However, many doctors still go by the "above-the-neck rule" when suggesting exercise. That means that if you're experiencing cold symptoms without a fever (so only above the neck), doctors might give you the OK to work out while sick.

"While going out for a walk or run likely won't cure your cold or completely eliminate your symptoms, getting out for some fresh air could help you start to feel better and start breathing a little easier," said Amy Laude, MD, a family medicine physician at the University of Texas Health Science Center at Houston.