Viral upper respiratory tract infections, commonly known as the common cold, afflict most people three times a year, lasting an average of nine days. With antibiotics ineffective and over-the-counter remedies offering modest relief, an ancient practice is gaining renewed attention.
Nasal saline irrigation, which involves bathing the nasal cavity in a saltwater solution using a neti pot or spray bottle, has been shown in recent studies to reduce the duration of illness by up to two days. Originating in the Ayurvedic tradition over 5,000 years ago, the method also decreases viral transmission and the need for antibiotics.
The technique works by flushing out mucus, crust, and virus particles, while the slightly acidic saltwater creates an environment hostile to viral replication. It also helps restore the function of cilia, the microscopic hairs that propel foreign particles out of the nasal passage.
A 2024 study published in The Lancet involving more than 11,000 people found that starting irrigation at the first sign of symptoms and performing it up to six times daily reduced symptomatic illness by approximately two days. Smaller studies have reported reductions of up to four days.
Beyond colds, regular use can reduce allergy medication use by 62 percent and help manage chronic congestion and sinus infections. By alleviating symptoms without antibiotics, the practice also helps combat antibiotic resistance.
Costing pennies and requiring no prescription, nasal saline irrigation is a simple, accessible remedy that physicians report patients often initially sceptical but later find life-changing.
