How Ancient Nasal Rinsing Could Help You Fight Off Colds Effectively
Discover how a simple nasal rinse can cut cold duration and promote health during the winter months.
This practice is called saline nasal irrigation, which means rinsing your nose with saltwater. It comes from Ayurveda, a health system from India that started over 5,000 years ago. Recent science shows that this simple method might help keep colds away.
In 2024, a study with almost 14,000 people found that using a saline nasal spray three to six times a day when feeling sick can shorten colds by 20%. This was shown again in another study last year.
Paul Little, a professor at the University of Southampton, says salt helps the body fight viruses. “When saline goes into the nose, it changes into a special acid that slows down virus growth,” he explains. So, less virus stays in your nose, making you feel better.
Even though nasal irrigation has been studied in Western medicine since the 19th century, many people doubted it. During the early Covid pandemic, some health workers thought it might not help at all. But as more studies came out, it became clear that this method could lessen cold symptoms.
One study showed that people who rinsed their noses for two weeks after testing positive for Covid were eight times less likely to end up in the hospital. Doctors are now happy to look at how this could also help with regular colds.
David Rábago, a doctor at Pennsylvania State University, says people like saline nasal irrigation because it’s a natural and simple way to take care of yourself. Many studies show it is safe and effective.
Besides fighting viruses, rinsing with saline helps white blood cells, called neutrophils, which battle germs. It also helps mucus trap and surround viruses.
“When mucus is hydrated, it covers the virus. Then you can swallow it, or cough it up, just like soap cleans dirt,” explains Amy Baxter, a doctor at Augusta University. This means nasal rinsing is a good way to stay healthy during cold season.