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when i sneeze, it smells and i've heard that it can be an infection. I've also heard that a netty pot helps. But the problem is anytime i put liquid in my nose, my sinus worsens.
Same here. I had sinusitis quite badly until the doctor prescribed me some pills the size of horse tablets. Suddenly the sinusitis didn't seem so bad, and I just learned to live with it. But I can't be doing with liquid in my nose, either. It hurts. Same as when I used to swim.
If, when you sneeze, it smells like pollen or flowers, it's probably a nasal infection. Nothing much to worry about. They clear up by themselves.
Upside of dodgy sinuses: mine are affected by air pressure and I tend to predict the weather without even thinking about it. It's like a sixth sense. Not much of a superpower, but it's all I have.