An old practice with roots in traditional Indian medicine is getting strong modern science behind it.
Nasal saline irrigation—a nasal rinse with a simple saltwater solution—has been shown to shorten the duration of common colds, reduce viral load, and ease chronic nasal symptoms, all without a prescription.
In a 2024 study of more than 11,000 people, starting nasal rinses at the first sign of symptoms and using them up to six times per day cut the length of upper respiratory infections by about two days, with smaller trials suggesting benefits of up to four days.
The rinse works in several ways. It physically flushes out mucus, virus particles, allergens, and other debris while helping restore the function of tiny hairlike cilia that move contaminants out of the nose.
The slightly more acidic saltwater environment is also less hospitable to viruses, making it harder for them to replicate.
Beyond colds, a meta-analysis of ten randomized controlled trials found that regular nasal saline irrigation for allergic rhinitis allowed a 62% reduction in allergy medication use, and it has also been shown to help with chronic congestion, postnasal drip, and recurrent sinus infections.
Because colds do not respond to antibiotics, effective non-drug strategies like nasal rinsing could help reduce the roughly ten million inappropriate antibiotic prescriptions written each year for viral respiratory infections.
For home use, experts suggest mixing about half a teaspoon of non-iodized salt (optionally with a pinch of baking soda) into one cup of distilled or previously boiled and cooled water, using a squeeze bottle or neti pot to irrigate both nostrils.
Nasal rinses can be started after potential exposure or at the first symptom, repeated several times per day, and paired with simple measures like saltwater gargles for added support.
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Adapted from: Scourboutakos, Mary J. “Recent Studies Prove the Ancient Practice of Nasal Irrigation Is Effective at Fighting the Common Cold.” The Conversation, 2025.
