That initial tickle in your throat, followed by relentless sneezing and congestion, signals the arrival of a common cold. These viral upper respiratory tract infections typically strike three times a year, plaguing sufferers for an average of nine days. With antibiotics ineffective and over-the-counter remedies offering limited relief, a potent, ancient solution is gaining scientific backing.
The Proven Power of Nasal Saline Irrigation
Emerging research highlights the remarkable effectiveness of nasal saline irrigation in combating the common cold in both adults and children. This practice, which involves bathing the nasal cavity in a saltwater solution, is far more than a folk remedy.
Not only does it decrease the duration of illness, but it also reduces viral transmission to others, minimises the need for antibiotics, and can even lower a patient's risk of hospitalisation. Best of all, it costs pennies and requires no prescription.
Mary J. Scourboutakos, an Adjunct Assistant Professor of Medicine and a practicing family doctor, attests to its life-changing impact on her patients, who often report benefits for allergies, chronic congestion, and recurrent sinus infections as well.
How This Ancient Practice Fights Modern Illness
Nasal saline irrigation works through several key mechanisms. Firstly, it physically flushes out debris, including the virus itself, mucus, and allergens. Secondly, the slight acidity of the saltwater creates an environment that is hostile to viruses, hindering their ability to replicate.
Thirdly, and crucially, it helps restore the function of our natural defence system: the cilia. These microscopic, hairlike projections line the nasal passage and act like an escalator, propelling viruses and particles out of the body. Saline irrigation keeps this vital system running smoothly.
The practice has deep roots, originating in the Ayurvedic tradition of India over 5,000 years ago. The neti pot, a vessel resembling a teapot, can be traced back to the 15th century.
What the Research Reveals
The evidence for nasal saline irrigation is compelling. A large 2024 study 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 the duration of illness by approximately two days. Some smaller studies have reported a reduction of up to four days.
Its benefits extend to preventing spread. Research on hospitalised COVID-19 patients showed that nasal saline irrigation every four hours over 16 hours decreased the viral load by 8.9%, while the viral load in the control group increased.
For those with hayfever, a meta-analysis of 10 trials indicated that regular use can enable a 62% reduction in the need for allergy medications.
A Crucial Weapon Against Antibiotic Resistance
One of the most significant benefits of this practice is its potential to curb unnecessary antibiotic prescriptions, a major driver of antibiotic resistance. Despite antibiotics having no effect on viral infections, studies show they are unnecessarily prescribed in millions of cases each year for respiratory illnesses.
Patients sometimes feel better after taking antibiotics due to their off-target anti-inflammatory effects, but this relief can be more safely achieved with anti-inflammatory medications like ibuprofen, used alongside nasal saline irrigation.
Overall, this method presents a cheap, evidence-based alternative that shortens illness, prevents its spread, and helps keep people out of hospital.
How to Get Started Safely
Adopting this practice is simple. You can use a neti pot, a refillable spray bottle, or a pre-made saline solution from a pharmacy. To make your own, mix approximately half a teaspoon of non-iodized salt with one cup of water.
For safety, it is imperative to use either distilled water or water that has been boiled for at least five minutes and then cooled. Adding a pinch of baking soda can reduce any potential stinging sensation.
For best results, begin irrigating at the very first sign of an infection and repeat throughout the day as needed, at a minimum every morning and evening. Gargling with salt water can also provide additional relief.
