If you’re dealing with the constant annoyance of a blocked nose, you’re probably familiar with its many downsides. A congested nose doesn’t just impact your ability to breathe freely – it can disrupt your sleep, drain your energy and even affect your ability to think clearly. This persistent congestion can leave you feeling foggy, tired and less able to enjoy daily life. If sinus congestion has become your everyday norm, it’s worth digging a little deeper. Here are five considerations that may be the root cause of a perpetually blocked nose.
1. Seasonal allergies
Seasonal allergies, or hay fever, are among the most common culprits of sinus congestion. When allergens like pollen, grass, or mould spores enter the nasal passages, the immune system releases histamines in response, causing inflammation and mucus buildup. This results in that all-too-familiar congestion, often accompanied by itchy eyes, sneezing and fatigue. Yet even seasonal allergies are still just an immune response and so supporting the immune system can make a huge difference.
What to do: Increasing your intake of anti-inflammatory nutrients like vitamin C and zinc helps reduce histamine levels, while natural antihistamines like grapeseed extract can ease symptoms. Reducing exposure by keeping windows closed on high-pollen days and using a high-quality air purifier indoors can also help.
2. Food sensitivities
Food sensitivities don’t just affect digestion; they can also manifest as sinus congestion. In my clinical nutrition practice, experience showed me time and time again that cow’s milk protein was a common driver of sinus congestion. In addition to dairy foods, certain food preservatives, particularly the sulphur-based ones commonly found in wine and dried fruit, could also be a trigger.
What to do: Try eliminating dairy super strictly – not a drop – for four weeks to see if it helps relieve your symptoms. Aim to eat whole real, minimally processed foods to avoid preservatives. If you drink wine, seek out preservative free varieties and do the same for dried fruit. If sinus congestion improves after removing dairy or processed foods, this could be a clue that food sensitivities play a role in your sinus issues. It can be wise to consult a nutrition professional to make sure your diet is meeting all of your needs if changes are sustained longer term.
3. Poor digestive health
Your digestive system and sinus health may seem unrelated, but they are actually closely connected. The gut houses a large portion of the immune system and imbalances in gut health – like an overgrowth of bad bacteria or a leaky gut – can lead to inflammation that affects other areas of the body, including the lining of airways and sinuses. Poor digestion and gut microbiome challenges can trigger immune responses that foster sinus congestion.
What to do: Support your gut health by eating mostly whole, real foods that the body knows exactly how to digest and feeds all the good bacteria in our intestines. Minimising sugar and processed foods, which can disrupt gut bacteria, can also help. Try including fermented foods (such as sauerkraut, kimchi and kombucha) and bone broth which are restorative and nourishing for the gut.
4. Nutrient deficiencies
Deficiencies in key nutrients can weaken the immune system and impair your body’s ability to manage inflammation effectively, contributing to chronic sinus congestion. For instance, vitamin D, vitamin C and zinc are essential for immune health and reducing inflammatory responses. Low levels of these nutrients can lead to an overactive immune response that aggravates sinus issues.
What to do: Consider a way of eating rich in immune-supportive nutrients, focusing on foods like citrus fruits, leafy greens, nuts, seeds and good quality proteins. Make sure you give yourself some time outdoors to soak up some sunshine as your body will turn this into vitamin D. A blood test can help identify specific nutrient deficiencies and your healthcare provider may recommend supplements if needed.
5. Hormonal imbalances
Hormonal fluctuations can impact sinus health, too. For example, during pregnancy, elevated estrogen levels can lead to swelling in the nasal passages, which for some, congests airflow. Hormonal changes associated with the menstrual cycle, menopause, or thyroid challenges can also contribute to sinus congestion in some people. When hormone levels shift, inflammation and mucus production can increase for some people, making it feel like your sinuses are always blocked.What to do: If you suspect hormones might be playing a role in your sinus congestion, consider working with a healthcare provider to evaluate your hormone levels. Supporting healthy hormones through lifestyle adjustments – like regular exercise, proper nourishment, reducing stress hormone production and adequate sleep – can support sinus health and reduce congestion.
