The Ancient Art of Nasal Rinsing Might Protect You From a Cold

"The concept of saline nasal irrigation, or bathing the nasal passages with a saltwater solution, is thought to have been introduced as part of Ayurveda, an alternative medicine system that originated in the Indian subcontinent more than 5,000 years ago. Now, modern science is beginning to demonstrate that this ancient practice really does serve as a surprisingly effective shield against many of the seasonal bugs behind the common cold."

"In 2024, a major new study of nearly 14,000 people funded by the National Institute for Health and Care Research in the UK found that using a simple saline-based nasal spray between three and six times a day at the first sign of an infection reduced illness duration by around 20 percent. A follow-up study, published last year, reported similar benefits."

"According to Paul Little, a professor in primary care research at the University of Southampton who led both studies, sodium chloride-the chemical name for salt-is capable of stimulating a natural antiviral mechanism within the nose. "The chloride in saline is taken up by the cells of the nose and throat, and converted into hypochlorous acid within these cells which inhibits viral replication," says Little. "In doing so, the viral load in the nose is reduced.""

Saline nasal irrigation bathes nasal passages with saltwater and can reduce incidence and severity of seasonal colds. The typical American contracts two to three colds each September to May, costing about $40 billion annually. Over-the-counter medicines generally yield modest benefits, and drugs struggle against diverse viral pathogens. A 2024 study of nearly 14,000 people found that using a saline nasal spray three to six times daily at first symptoms shortened illness duration by roughly 20 percent; a follow-up reported similar benefits. Sodium chloride in saline is taken up by nasal cells, converted to hypochlorous acid, inhibits viral replication, and reduces nasal viral load. The practice originates in Ayurveda over 5,000 years ago and was examined in Western medicine from the 19th century, often met with skepticism.

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