Hello and welcome back to The Herb Doctor Podcast with Caitriona Hegarty and Dr. Dilis Clare.
In this episode, we take a grounded and practical look at acute and chronic sinus congestion, why it happens, and what simple home supports may help you feel more comfortable during the winter months.
Dr. Clare explains the landscape of sinus discomfort — the pressure, the fatigue, the disrupted sleep — and walks through everyday steps that people commonly use to ease congestion, including friction rubs, nasal rinses, steam inhalation, and postural drainage.
We also explore traditional dietary adjustments, warming kitchen-cupboard herbs, and long-respected plant allies such as garlic, thyme, eucalyptus, elderflower, and more.
This episode is rooted in lived experience, herbal wisdom, and the simple principle of tuning in to what your body needs.
In this episode, we cover:
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Why sinus congestion is so tiring and disruptive
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How mouth breathing and poor sleep connect with sinus issues
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The evolution-based reason our sinuses drain poorly
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Friction rubs, nasal irrigation, steam inhalation & postural drainage
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Gentle dietary experiments (wheat-free & dairy-free windows)
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Traditional herbs that support warmth, circulation, and comfort
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How to build a simple kitchen herbal first-aid foundation
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When it’s wise to check in with your GP or medical herbalist
Important note:
This episode is shared for general educational and cultural interest. It is not medical advice, and nothing here is intended to diagnose, treat, or cure any condition. If symptoms feel severe, unusual, or persistent — or if you have an underlying health concern — please seek advice from a qualified healthcare professional.
About The Book
Uprooted Medicine is Dr. Dilis Clare’s new work exploring the connection between people, plants, and the systems we rely on for care. Through stories, history, and lived experience, the book examines how traditional plant knowledge and modern healthcare can sit alongside one another, offering a broader view of what “joined-up” medicine can look like in everyday life. It’s a reflective, thought-provoking read for anyone interested in herbal traditions, community care, or the evolving landscape of healthcare.
Buy Dr Clare’s Book – Uprooted Medicine: https://joinedupmedicine.com
Dr. Clare’s Apothecary: https://drclareapothecary.com
Dr. Clare Clinic: https://drclare.ie
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