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

• 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)

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
  

NATURAL

• 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. 
• Drink 1 teaspoon vinegar mixed in a glass of water.
• Neti Pot, or dissolve 1 teaspoon salt in a pint of tepid distilled water.  Cup in the hand and inhale it into the  nose.  Tip head back so it drains into the throat, then spit it out.
  

YOGA / MEDITATION THERAPY

• Yoga 101 : Yoga Poses for Sinus Pressure (2 minutes - ehowhealth)
• Yoga Poses For Sinus (12 minutes - Mind Body Soul)

SUPPLEMENTS

• 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.
  

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)

MAINS

Adult Ramen (LC GF VG VT)

Black Bean Soup (LC GF VG VT)

Chickpea Salad Sandwich (GF VG VT)

Fish with Dill Breading (LC)

Healthy Scrambled Eggs (LC GF KT VT)

Mung Beans and Rice (LC GF VG VT)

Shrimp Power Bowl (GF)

Tilapia with Balsamic Brown Butter (LC KT)

Vegetable Curry (LC GF KT VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Buddha Bowl (GF VG VT)

Cornmeal & Pecan Crusted Fish (LC)

Garlic Soup (LC GF VG VT)

Instant Pot Chickpea Curry (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Vegan Jambalaya (LC GF VG VT)

Veggie Frittata (LC GF KT)

Beef Bone Broth (LC GF)

Chicken Bone Broth (LC GF)

Crispy Potato-Crusted Fish (LC GF)

Ham & Collards Soup (LC GF)

Mujaddara (LC GF VG VT)

Sesame Salmon (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Vegetable Broth (LC GF VG VT)

White Bean & Spinach Soup (LC GF)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Brown Sugar Bacon Brussels Sprouts (GF)

Chinese Peanut Salad (LC GF VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Greens, Grains & Beans Salad (LC VG VT)

Mediterranean Salad (LC GF KT VG VT)

Molasses Beans (LC GF)

Prosciutto-Wrapped Asparagus (LC GF KT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Carrots (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Veggie Risotto (GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Cannellini & Arugula Salad (LC GF VG VT)

Collard Greens (LC GF)

Fried Cabbage (LC GF VG VT KT)

Homemade Salsa (LC GF VG VT)

Mexican Chopped Salad (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Green Beans (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Chickpea Pasta Salad (LC VG VT)

Creamy Kale (LC GF KT VG VT)

Glazed Carrots (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Spinach, Mushroom & Bacon Salad (LC GF KT)

​Three Bean Salad (LC GF VG VT)