How to Stop a Runny Nose: Natural Remedies & Medications

Manuel Reis
Clinical review: Manuel Reis Registered Nurse OE #79026
Created by: Tua Saude editing team

A runny nose, also known as rhinorrhea, happens when excess mucus is produced in the nasal passages. This can occur due to infections, allergies, or irritants that cause inflammation of the nasal mucosa. Although usually mild, a runny nose can be uncomfortable and may interfere with daily activities.

It is considered a problem when symptoms last longer than 10 days, become frequent, or are accompanied by fever, facial pain, or thick or colored mucus. In most cases, it can be managed with home remedies and simple treatments, but persistent or severe symptoms should be assessed by a healthcare provider.

Home remedies can help relieve discomfort, but they do not replace medical treatment when necessary. If symptoms worsen or are accompanied by breathing difficulties, seek medical attention.

This content is solely for informative purposes and should not replace a medical consultation. Do not interrupt your current treatment without seeking medical guidance.
Woman treating runny nose

Home remedies and natural approaches

Several natural remedies can help relieve a runny nose, ease nasal congestion, and support recovery. These options can be used along with medical treatment to reduce symptoms and improve comfort.

1. Eucalyptus essential oil

Eucalyptus essential oil contains eucalyptol, which has anti-inflammatory action in the respiratory airways. It can help reduce and eliminate phlegm, which contributes to a stuffy or runny nose.

Ingredients

  • 3 to 5 drops of eucalyptus essential oil

  • 1 liter of boiling water

How to prepare

Add the drops of oil to the boiling water. Then cover the back of your head and the pot with a towel to concentrate the steam toward your face. Inhale the vapor for 10 minutes.

Eucalyptus essential oil should not be used by children, nor by pregnant or breastfeeding women. People with asthma or respiratory allergies should avoid it if sensitivity occurs.

2. Ginger and garlic tea

Ginger and garlic tea contain antioxidant and anti-inflammatory properties due to the allicin in garlic and phenolic compounds in ginger. These can help relieve symptoms like a runny nose, congestion, sore throat, and malaise.

Ingredients

  • 3 cloves of garlic, peeled and cut in half

  • 1 cm of ginger root or ½ teaspoon of powdered ginger

  • 3 cups of water

  • Honey to sweeten (optional)

How to prepare

Boil the water with the garlic. Remove from heat and add the ginger and honey. Strain and serve.

People taking anticoagulants should omit the ginger.

3. Peppermint tea

Peppermint tea is rich in menthol, which helps relieve symptoms such as runny or stuffy nose, headache, and coughing.

Ingredients

  • 6 peppermint leaves, chopped

  • 150 mL of boiling water

How to prepare

Pour the boiling water over the leaves and steep for 5 to 7 minutes. Strain and sweeten with honey if desired. You can drink 3 to 4 cups per day.

4. Apple cider vinegar

Apple cider vinegar contains antioxidant polyphenols that can help strengthen immunity and reduce airway inflammation.

Ingredients

  • 1 to 2 tablespoons of apple cider vinegar

  • 1 cup of water

How to prepare

Add the vinegar to the water and stir. Drink 1 cup, 20 minutes before meals.

Rinse your mouth afterward to protect your teeth, and wait 30 minutes before brushing.

5. Thyme infusion

Thyme contains thymol and carvacrol, compounds with antioxidant and expectorant action that help eliminate phlegm and relieve nasal congestion.

Ingredients

  • 1 tablespoon of dried thyme or 2 fresh sprigs

  • 1 liter of boiling water

How to prepare

Add the thyme to boiling water, steep for 5 to 10 minutes, strain, and drink up to 3 cups per day.

Avoid if you have gastritis, ulcers, liver problems, or use anticoagulants.

6. Nettle tea

Nettle tea blocks histamine’s effects in the body, reducing allergy-related symptoms like runny nose, itching, and congestion.

Ingredients

  • 2 teaspoons of chopped nettle leaves

  • 200 mL of water

How to prepare

Boil the water with the leaves, then steep for 10 minutes. Strain and drink 3 to 4 cups per day.

Avoid during pregnancy, breastfeeding, or if you have kidney or heart problems.

7. Saline nasal irrigation

Saline nasal irrigation helps remove thick mucus, allergens, and irritants from the nasal cavity while keeping it hydrated. It can be used by adults, children, and pregnant women.

Ingredients

  • 1 teaspoon of non-iodized salt

  • 250 mL of warm distilled or boiled water

How to prepare

Dissolve the salt in the water. Using a neti pot or syringe, pour the solution gently into one nostril and allow it to drain from the other. Repeat on both sides once or twice daily.

Use sterile or distilled water and clean the device after each use.

8. Steam inhalation

Inhaling warm steam can help loosen mucus and soothe irritated nasal passages.

Ingredients

  • Hot water (not boiling)

  • A bowl and towel

How to prepare

Pour hot water into a bowl, lean over it, and cover your head with a towel to trap the steam. Inhale for 5 to 10 minutes.

Avoid steam inhalation in children due to risk of burns. Adults should maintain a safe distance from the water.

9. Honey (for children over 1 year)

Honey can help reduce cough frequency and throat irritation in children with upper respiratory infections, improving sleep quality.

Ingredients

  • 1 teaspoon of honey

How to use

Give 30 minutes before bedtime to soothe throat discomfort.

Do not use honey in children under 1 year due to botulism risk.

10. Zinc supplements

Zinc supplements may shorten the duration of runny nose symptoms associated with colds by supporting immune defense.

How to use

Zinc gluconate or zinc acetate lozenges can be used at doses between 45–75 mg per day for up to 5 days.

Excessive intake can cause nausea or stomach pain. Consult a healthcare provider before supplementing.

11. Vitamin C

Vitamin C supports the immune system and may slightly reduce the duration of cold symptoms, including runny nose.

How to use

Daily supplementation of 200–1000 mg may help reduce symptom duration. Foods rich in vitamin C include oranges, strawberries, kiwi, and bell peppers.

High doses may cause stomach upset or diarrhea.

12. Probiotics

Probiotics may help strengthen immune defenses and reduce the frequency and duration of upper respiratory infections that cause runny nose.

They can be consumed in yogurt, kefir, or supplements containing Lactobacillus or Bifidobacterium strains.

They are generally safe, though people with weakened immune systems should consult a doctor before using supplements.

Medical treatments

Some prescription and over-the-counter medication options include:

1. Nasal saline sprays or irrigations

Saline sprays help moisturize nasal passages and remove mucus and irritants. Hypertonic solutions may provide better relief for congestion and headache.

2. Antihistamines

These block histamine’s effects, reducing sneezing and watery discharge in allergic rhinitis. First-generation antihistamines may cause drowsiness, while newer ones are less sedating.

3. Nasal corticosteroids

Sprays like fluticasone or mometasone reduce inflammation and congestion in allergic or chronic rhinitis. Mild irritation or nosebleeds may occur with prolonged use.

4. Decongestants (oral / nasal)

Pseudoephedrine and oxymetazoline constrict nasal blood vessels to relieve congestion. Nasal sprays should not be used for more than 5 days to prevent rebound congestion. Avoid use if you have hypertension, heart disease, or glaucoma.

Warning signs

You are advised to see a doctor if:

  • The runny nose lasts more than 10 days or worsens after initial improvement

  • Discharge becomes thick, yellow, green, or bloody

  • Fever (≥38°C or 100.4°F) develops

  • There is facial pain, earache, or swelling

  • Breathing becomes difficult

  • A child under 2 months shows nasal obstruction or feeding problems

Go to the emergency room if there is confusion, persistent severe headache, or recurrent nosebleeds lasting more than 20 minutes.

Tips to prevent a runny nose

Preventive measures can help reduce the frequency and intensity of runny nose episodes, especially during cold or allergy seasons. Maintaining healthy daily habits also strengthens your immune system and protects your nasal passages.

  • Wash hands frequently and avoid touching the face

  • Maintain good hydration and humidity indoors

  • Avoid smoke, pollution, and strong odors

  • Limit exposure to allergens such as dust or pollen

  • Use saline sprays regularly to keep nasal passages clean

  • Eat a balanced diet rich in fruits and vegetables to strengthen immunity

Following these habits regularly can help prevent new episodes of runny nose and promote overall respiratory health.

Update History
We regularly update our content with the latest scientific information to maintain an exceptional level of quality.

References
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