Sinus Issues
Sinuses are interconnected cavities in the skull. These cavities are linked to your nasal passages by small channels. The channels let air flow from your nose into the sinuses and allow mucus to drain from every sinus into the nose.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apricots, cantaloupe, clementines, grapefruit, lemons, limes, mangoes, oranges, papayas, pumpkin, strawberries, tangerines, watermelon
- Vegetables: arugula, asparagus, bell peppers (any color, but some studies show orange bell peppers are most effective for sinus issues), broccoli, cabbage, carrots, chili peppers, collard greens, green beans, kale, onions, romaine lettuce, spinach, watercress
- Beans, lentils, sea herbs, wheat germ, seeds (especially pumpkin & sunflower)
- Fish, garlic (raw), horseradish, green tea, Maitake mushrooms
- Plenty of fluids (8 glasses of water daily)
FOODS TO AVOID OR MINIMIZE
- Alcohol, dairy (except eggs), bananas
- Refined sugar/flour
ESSENTIAL OILS
- Rosalina, eucalyptus, fir, myrtle (sinus areas, temples, chest, back, feet, diffuse)
NATURAL/HERBAL
- Andrographis, black cohosh, Cayenne, chamomile, dandelion leaf & root, echinacea, elderflowers, fenugreek, ginger, garlic, hyssop, lemon balm, parsley, sage, skullcap, thyme, yarrow
- For wet/mucusy issues: Ground Ivy/Creeping Charlie
- Massage ointments containing chili or ginger into the sinus areas above and around the nose.
- Run a lemon through a blender, peelings and all. Eat 1 teaspoon every morning.
- Mix 1/4 teaspoon baking soda in a cup of warm water. Drink morning and evening.
- 1 teaspoon vinegar mixed in a glass of water.
YOGA / MEDITATION THERAPY
- Yoga 101 : Yoga Poses for Sinus Pressure (2 minutes - ehowhealth)
- Yoga Poses For Sinus (12 minutes - Mind Body Soul)
SUPPLEMENTS & HOMEOPATHIC
- Astragalus: 200 mg twice daily between meals (supplying 0.5% glucosides and 70% polysaccharides)
- Cat's Claw: 250 mg extract twice daily (take between meals, don't use if pregnant)
- Echinacea: 200 mg 4 times daily (should contain at least 3.5% echinacosides)
- Reishi/ Maitake Mushrooms: 500 mg reishi and/or 200 mg maitake 3 times daily (avoid reishi mushrooms if you're on anticoagulants)
- Vitamin C/ Flavonoids: 1,000 mg vitamin C and 500 mg flavonoids 3 times daily (reduce if it causes diarrhea)
MIND-BODY CONNECTION
- Chronic sinus problem represent the relationship to truth in your life. Do you lie to others or yourself (or give excuses as to the reasons behind your behavior)? Do you rationalize your own behavior but hold grudges against others for the same behaviors?
- Can also represent feelings of irritability towards someone close to you.
- Holistic Medicine notes an association (often, not always) between sinus issues and those with tense personalities who tend to hold their emotions under tight check.
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Mango Pineapple Smoothie LC GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Sunrise Smoothie LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Beef Bone Broth LC GF
- Black Bean Soup LC GF VG VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Potato-Crusted Fish LC GF
- Fish with Dill Breading LC
- Garlic Soup LC GF VG VT
- Ham & Collards Soup LC GF
- Healthy Scrambled Eggs LC GF KT VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Tilapia with Balsamic Brown Butter LC KT
- Vegan Jambalaya LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetable Curry LC GF KT VG VT
- Veggie Frittata LC GF KT
- White Bean & Spinach Soup LC GF
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- Brown Sugar Bacon Brussels Sprouts GF
- Chickpea Pasta Salad LC VG VT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Homemade Salsa LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Prosciutto-Wrapped Asparagus LC GF KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Green Beans LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Spinach, Mushroom & Bacon Salad LC GF KT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Veggie Risotto GF VG VT
- Warm Red Cabbage Salad LC GF VG VT