What should I do if I have a runny nose and nasal congestion at 30 weeks pregnant?

Runny nose and nasal congestion at 30 weeks of pregnancy can be relieved through saline nasal irrigation, increasing environmental humidity, drinking plenty of warm water, maintaining a light diet, and getting moderate rest. Seek medical attention promptly if symptoms such as high fever, difficulty breathing, severe headache, or nosebleeds occur.

1. Saline nasal irrigation: Use saline nasal sprays or irrigators specifically designed for pregnancy. Clean the nasal cavity 1–2 times daily to gently remove nasal secretions and allergens, reduce mucosal congestion and swelling, and relieve symptoms safely without side effects.

2. Increase environmental humidity: Use a humidifier to maintain indoor humidity between 50% and 60%, place a bowl of water indoors, or take hot showers to moisten nasal mucosa and alleviate nasal congestion.

3. Drink plenty of warm water: Consume about 1,500 mL of warm water daily to keep respiratory mucosa moist, promote metabolism, help the body eliminate pathogens, and improve runny nose symptoms.

4. Light diet: Choose easily digestible foods such as rice porridge, noodles, steamed eggs, and fresh fruits and vegetables to supplement vitamins and protein, enhance immunity, and avoid spicy, greasy, raw, or cold foods that may irritate the respiratory tract.

5. Moderate rest: Ensure 8–9 hours of sleep per day, reduce physical activity, avoid fatigue, and allow the body to focus its energy on recovery to speed symptom relief.

During pregnancy, it's important to stay warm and avoid chilling, which could worsen symptoms. Keep indoor air well-ventilated to reduce bacterial growth, avoid exposure to smoke, dust, and other irritants, and maintain a positive mood. Scientific self-care practices can support comfort and recovery.