Pregnancy Congestion: Causes and Home Remedies to Relieve It

If you’re an expecting mom, you’re probably ready to go through diapers like hotcakes once your little one arrives. But where were the warnings about going through Kleenex like crazy before your baby even gets here?

Whether it’s a constant runny nose or blocked breathing passageways at bedtime, pregnancy congestion—in clinical terms, gestational rhinitis—is a relatively common complaint among pregnant women. The condition largely results from the greater amount of blood circulating during pregnancy, which can increase activity in the mucus membranes.

While it may be tempting to enlist your usual nasal decongestant to fix the issue, it’s best to consult with your healthcare provider about fetal and maternal safety before using any allergy medications. Fortunately, we’ll cover several safe, at-home remedies and some pregnancy tips for first time moms below that can encourage your fluids to get moving again to help you breathe a little easier.

What causes pregnancy congestion?

Gestational rhinitis can occur at any point during a pregnancy, from the first trimester to later along. In fact, some expecting moms note congestion as one of the earliest signs pointing to their pregnancy, though some 20% of women are estimated to deal with it in their second and third trimesters.

Fortunately, gestational rhinitis seldom lasts longer than 6 weeks and typically abates a few weeks after giving birth. Studies suggest it’s triggered by two significant changes that occur during pregnancy:

• Increased blood volume – Pregnant women’s blood volume augments by up to 50% during pregnancy, while elevated estrogen levels expand the blood vessels to accommodate the change. Together, these shifts can stimulate more activity in the mucus membranes, leading to feelings of stuffiness or a runnier-than-average nose.
• Presence of hCG (human chorionic gonadotropin) – Elevated estrogen levels can lead to congestion indirectly. However, researchers believe the hormone hCG, which is emitted by the placenta, is the hormone most directly responsible for sniffles and congestion.

Pregnancy Congestion vs. Other Types of Congestion

If you regularly experience allergy symptoms or suspect you may have been exposed to another illness (even a simple cold), it can be difficult to ascertain whether your congestion is purely pregnancy-related or something else. Gestational rhinitis may be recognized by related concurrent symptoms, including:

• Postnasal drip
• Sneezing
• Runny nose
• Nasal dryness
• Nosebleeds
• Sinus infection
• Ear infection

In some cases, pregnant women notice certain anatomical changes around the nose in addition to congestion. Known as “pregnancy nose,” this results from elevated blood flow to the nose’s inferior turbinate—the part of the nose responsible for warming and moistening the air you breathe. You’re more likely to develop a “pregnancy nose” if your nose contains a higher amount of soft tissue, which can make the tip of it appear ever so slightly enlarged.

If your nasal congestion is accompanied by allergy symptoms like a sore throat or itchy eyes, something other than pregnancy could be responsible for your stuffiness. In this case, it’s best to reach out to your doctor to discuss alternative explanations and pregnancy-safe treatment options for finding relief.

Can I use medication to deal with congestion during pregnancy?

Nasal congestion can be incredibly frustrating to deal with, particularly if it’s inhibiting your ability to breathe easily on a regular basis. However, when you’re pregnant, it may be wiser to experiment with tactics for finding symptom relief before reaching for your preferred OTC decongestant.

Some common OTC drugs, including certain decongestants and allergy medications, may not be safe to use during pregnancy or certain trimesters. For instance:

• While many antihistamine pills may be considered safe for some pregnant women, there’s little research confirming the safety of antihistamine nasal spray. Saline nasal sprays, on the other hand, are generally regarded as safe.
• Some research suggests oral decongestants may elevate your baby’s risk of birth defects in the first trimester (although they are considered safer to use in the second or third). This is because decongestants work by tightening the blood vessels in your nose, but their effects can be distributed to other areas of the body. This could be unsafe, given the amount of blood in circulation.

If medication strikes you as the most efficient and effective way of dealing with symptoms, just be sure to consult with your doctor before choosing one.

5 Natural Ways to Cope with Pregnancy Congestion

If you’re ready to troubleshoot your rhinitis symptoms and headaches during pregnancy sans medication, several home remedies can be immensely effective at encouraging your airways to clear naturally. Below, find 5 baby-safe methods worth giving a try—some of which may be right under your nose!

#1 Use Steam to Promote Drainage

A dry physical environment can often prevent mucus and fluids from flowing of their own accord. To give your nose a hand, you might try:

• Investing in a humidifier – The recommended humidity level for indoor environments is between 30% and 50%. Humidifiers help to moisten indoor air by turning water into vapor, which can help promote respiration and sinus relief. There are many kinds of humidifiers available, and they’re all relatively simple to use: just fill with water and place in an area of your home that tends to run dry, like the bedroom.
• Steaming your face with hot water – If you’re concerned about introducing too much humidity to your home, you can try a more targeted (and cost-free) approach: Fill a bowl with hot (not boiling) water, place the towel over your head, and hover your face over the steaming hot water. The towel will trap the steam, creating a moist micro-environment to help your fluids flow more easily.

#2 Prop Up Your Head

While sleeping or pregnancy power-napping, you might try nestling another pillow beneath your head. Keeping your head elevated uses gravity alone to encourage the flow of fluids, which can be particularly beneficial if your congestion acts up while you sleep.

#3 Try Out a Neti Pot

Neti pots are small devices used to manually irrigate the nasal cavities. They’re shaped like a small tea kettle (or a genie bottle) and work by pouring water and saline solution into one nostril so it flows through the other. This helps to

• Loosen trapped mucus and fluids
• Dispel irritants, like allergens, dirt, or debris
• Moisturize the nasal passage

For those who’ve never used them before, Neti pots can look a bit intimidating, and they may feel uncomfortable to use. However, they can be an effective tool for especially stubborn congestion—and if you’re willing to get your hands (and sink) a little dirty, they may be an extremely effective, low-cost solution.

#4 Get Regular Exercise

Boosting your heart rate can sometimes help hasten the flow of mucus and relieve some of the inflammation and pressure caused by congestion. The CDC recommends pregnant women and women who have recently given birth get at least 150 minutes of aerobic exercise per week, such as:

• Taking a prenatal yoga class
• Heading out for a brisk stroll
• Swimming or performing water aerobics
• Light strength training
• Stationary cycling

Congested or not, adequate gentle exercise is an important part of a healthy pregnancy. There are several pregnancy workouts at home you can try. However, if your congestion is severe, or if you struggle with asthma, speak with your healthcare provider to see what forms of physical exercise will help keep you in shape without overburdening your or your baby’s well-being.

#5 Eat Something Spicy

If you’re a fan of Sichuan or Mexican food, you might already know that indulging in intense flavors can help facilitate decongestion naturally. Certain spices and spicy foods contain compounds that encourage your digestive system, nose, and eyes to increase their fluid output, helping to “rinse” out the irritants.

To give your fluid movement a boost without waiting until dinner time, you might reach for a spicy ingredient in your pantry. That could be:

• Ginger
• Horseradish
• Radishes
• Spicy kimchi
• Spicy pickles
• Chilies or peppers
• Wasabi
• Pineapple
• Garlic
• Spicy mustard

Whether you enjoy the sting or have a low tolerance for intensity, the good news is there is no evidence to suggest that spicy foods could put your baby’s health at risk. Just be sure to check to double what foods to eat while pregnant. In other words, if you needed another reason to grab a takeout dinner from your favorite Indian restaurant, gestational rhinitis may be the perfect excuse!

Find Clarity During Pregnancy with SneakPeek

When pregnancy symptoms throw you for a loop, grounding yourself in what you do know can help recover the stability and confidence you need to navigate the ups and downs of the process.

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SneakPeek remains OBGYN’s #1 recommended at-home early gender test, with a growing community of moms bringing new meaning to their pregnancy through genetic testing. Visit SneakPeek to empower your journey to parenthood today.

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At SneakPeek, our commitment is to provide accurate, up-to-date, and reliable information to empower our readers. Our content is thoroughly researched, reviewed by medical experts, and fact-checked to ensure its credibility. We prioritize the well-being and education of our readers, and our editorial policy adheres to the highest standards of integrity and accuracy in all our articles.

This post has been reviewed for accuracy by:

Sarah Cacia

Sarah Cacia, currently leading as the Director of Business Development at Gateway Genomics, parent company of SneakPeek, brings an impressive blend of bioengineering expertise and clinical business acumen. Her extensive experience, marked by roles at renowned institutions like Genentech and UC San Diego's Cardiac Mechanics Research Group, underpins her deep understanding of biotechnology and clinical research. A UC San Diego alumna with a Bachelor of Science in Bioengineering: BioSystems, Sarah's rich professional background empowers her to provide authoritative insights into the cutting-edge developments in the field.

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