Breathing is an essential function we often take for granted. However, how we breathe—whether through the nose or mouth—can have profound effects on our overall health. In the realm of integrative medicine, where the body is viewed as an interconnected system, nasal breathing is particularly important. Not only does it support optimal respiratory function, but it also plays a critical role in maintaining balance across various bodily systems. Yet, congestion, often overlooked as a minor inconvenience, can disrupt this balance. Understanding the causes of congestion, particularly in relation to nutrition and gut health, is crucial for promoting better breathing and overall wellness.
The Benefits of Nasal Breathing
Nasal breathing offers several advantages over mouth breathing. The nose is designed to filter, warm, and humidify the air before it reaches the lungs, making it the ideal pathway for respiration. Here’s why nasal breathing is so important:
Air Filtration and Immune Support: The nose contains tiny hairs called cilia that trap dust, allergens, and pathogens, preventing them from entering the respiratory system. This filtration process supports the immune system by reducing the burden of harmful particles.
Nitric Oxide Production: When we breathe through our nose, our bodies produce nitric oxide, a molecule that helps dilate blood vessels, improves oxygen delivery, and has antimicrobial properties. This enhances oxygen absorption and supports cardiovascular health.
Balanced Oxygen and Carbon Dioxide Levels: Nasal breathing encourages slower, more controlled breathing, which helps maintain optimal levels of oxygen and carbon dioxide in the blood. This balance is essential for cellular function and energy production.
Support for the Parasympathetic Nervous System: Breathing through the nose activates the parasympathetic nervous system, which is responsible for rest, digestion, and recovery. This helps reduce stress and promotes a state of calm.
And more..!
Given these benefits, it’s clear that nasal breathing is an integral part of maintaining overall health. However, when nasal passages become congested, this natural and beneficial breathing pattern is disrupted.
Understanding Nasal Congestion
Nasal congestion occurs when the tissues lining the nose become swollen or inflamed, often due to an increase in blood flow to the area. This can be caused by a variety of factors, including:
Allergies: Pollen, dust, pet dander, and other allergens can trigger an inflammatory response in the nasal passages, leading to congestion.
Infections: Viral infections like the common cold or sinusitis can cause nasal congestion as the body fights off the infection.
Environmental Irritants: Exposure to mould, smoke, pollution, or strong odors can irritate the nasal lining, resulting in congestion.
Structural Issues: Deviated septum, nasal polyps, or other structural abnormalities can contribute to chronic nasal congestion.
While these are common causes, congestion is not solely a result of external factors. Internal imbalances, particularly those related to nutrition and gut health, can also play a significant role.
The Nutrition and Gut Health Connection
Integrative & functional medicine emphasises the interconnectedness of the body’s systems, and the relationship between gut health, nutrition, and nasal congestion is a prime example of this holistic approach. Here’s how:
Food Sensitivities and Allergies: Certain foods can trigger inflammatory responses in the body, leading to symptoms like nasal congestion. Common culprits include dairy, gluten, and processed foods. When these foods are consumed, they can contribute to inflammation and congestion in the nasal passages.
Leaky Gut Syndrome (also known as Intestinal Permabilebilty): A compromised gut lining, often referred to as "leaky gut," allows partially digested food particles and toxins to enter the bloodstream. This can trigger systemic inflammation and exacerbate conditions like allergic rhinitis, which is characterised by nasal congestion.
Microbiome Imbalance: The gut microbiome, which consists of trillions of bacteria, plays a crucial role in regulating the immune system. An imbalance in gut bacteria can lead to an overactive immune response, increasing the likelihood of congestion-related issues.
Nutrient Deficiencies: Nutrients are essential for immune function and reducing inflammation. Deficiencies can weaken the immune system and make the body more susceptible to infections and allergic reactions that cause nasal congestion.
Nasal breathing is more than just a way to get air into our lungs; it’s a vital component of our overall health. Congestion can disrupt this natural process, but by understanding its causes—particularly the role of nutrition and gut health—we can take steps to restore balance. An integrative approach that considers the whole person, including diet, lifestyle, and environmental factors, offers the best chance of maintaining clear nasal passages and supporting optimal health.
Vanessa Vanderhoek is an integrative & functional medicine nutritionist specialising in the gut microbiome, biochemistry and nutrigenomics. She helps people to regain their health by taking a “food as medicine” approach that's unique to their body. Vanessa is based in Australia and has clients around the world. To book an appointment with Vanessa click here.