1. Stay hydrated
Drinking plenty of fluids helps thin mucus, making it easier to expel and relieve sinus pressure that causes headaches. For added throat-soothing benefits, choose warm liquids such as herbal teas, broths or plain warm water with lemon and honey.
2. Use a humidifier.
Dry indoor air can aggravate sore throats and nasal passages. A humidifier adds moisture to the air, keeping your throat and nasal passages hydrated. If you don’t have a humidifier, try sitting in a steamy bathroom for relaxation.
3. Gargle with salt water.
A saltwater gargle can reduce an itchy throat by reducing inflammation and relieving irritation. Dissolve half a teaspoon of salt in a glass of warm water and gargle for 30 seconds before spitting.
4. Apply a warm compress.
If your headache is caused by sinus congestion, a warm compress on your forehead or around your nose may help. Heat helps open nasal passages, reducing pressure and pain.
5. Try over-the-counter treatments.
Decongestants, antihistamines, or pain relievers may help relieve symptoms. Decongestants clear nasal passages, antihistamines reduce runny noses from allergies, and pain relievers such as ibuprofen or acetaminophen target headaches.
6. Use a saline nasal spray.
Saline spray can clear the nasal passages, reduce congestion and irritation. It is safe for most people and can be used several times a day to reduce a runny nose.
7. Sip ginger tea.
Ginger has natural anti-inflammatory and pain-relieving properties. Soak fresh ginger slices in hot water for 10 minutes, add honey for sweetness, and enjoy this soothing drink to soothe your sore throat and headache.
8. Get adequate rest.
Your body needs rest to fight disease. Aim for 7-9 hours of quality sleep, and consider short naps if your symptoms are draining your energy. Elevating your head with an extra pillow can also reduce congestion at night.
(This article is for informational purposes only and should not be considered a substitute for advice provided by a qualified medical professional.)