9 Natural Remedies for Seasonal Allergy Relief

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Natural Remedies for Seasonal Allergies
Wellness Mama » Blog » Natural Remedies » 9 Natural Remedies for Seasonal Allergy Relief

Oh, seasonal allergies. They truly can make life miserable. The good news is, there are things we can do! Many people unnecessarily suffer from seasonal allergies when a few simple natural remedies can offer a lot of allergy relief.

Studies estimate that over 25% of the population suffers from allergic disorders and climate change theories suggest the problem is growing. Common allergen triggers include pollen from grass and trees, the fecal particles of dust mites, animal dander, certain foods, air pollution, beauty product ingredients, or even insect bites.

As prime allergy season approaches (at least in our area) I’m sharing the natural remedies that I use and work for us when needed. These won’t be as immediately effective as a medication, but over the long-term these methods have lessened my seasonal allergies greatly.

What Causes Seasonal Allergies?

Here’s the deal:

Diet, strong gut health, and health overall can make a big difference when it comes to seasonal allergies because allergic response has everything to do with the immune system.

I like to describe the body as a bathtub. Every time anything enters our bodies — be it from our food, water, air, etc. — our body reacts. This is good and nature’s way of keeping the body in a state of balance (homeostasis).

At a certain point if too much goes into the bathtub, it’s going to overflow. Overloaded and overstimulated, the immune system responds to normally harmless substances as if against a harmful foreign invader.

How Allergy Symptoms Start

The conception that antibodies, which should protect against disease, are also responsible for disease, sounds at first absurd.

Clemens von Pirquet (1906)

Scientists have learned a lot about allergies since Clemens von Pirquet first coined the term.

Defined as “an abnormal adaptive immune response,” allergic disorders occur when the body responds to a usually harmless substance with an increase in IgE attached to mast cells in the body and Type 1 T helper cells (Th1). Reactions such as constriction of the bronchial tubes, mucus secretion, and increased vascular permeability may occur within minutes.

If the exposure exceeds the body’s first immune response, this reaction begins to trigger further activation of leukocytes and Type 2 T helper cells (Th2). This is a stronger immune response the body mounts to things like parasites and physical invaders. This manifests in different ways depending on the person’s genetics and where the body perceives the invasion. Symptoms may include:

  • fatigue (sometimes extreme)
  • hay fever (runny nose, itchy eyes, congestion)
  • nasal drip
  • digestive upset and nausea
  • eczema
  • asthma
  • even anaphylaxis

When Allergies Become Chronic

With repeated exposure the inflammatory response becomes chronic. A 2008 journal article on the development of allergic inflammation explains this systemic allergic response as:

Persistent inflammation induced by prolonged or repetitive exposure to specific allergens, typically characterized not only by the presence of large numbers of innate and adaptive immune cells (in the form of leukocytes) at the affected site but also by substantial changes in the extracellular matrix and alterations in the number, phenotype and function of structural cells in the affected tissues.

In other words, the misery allergy sufferers feel is very real and more than a case of the sniffles!

Allergy testing may be helpful to determine triggers but typical treatment usually involves routinely taking an antihistimine or corticosteriod which can have undesirable side effects. There are two main ways to help stop allergies naturally:

  1. Limit exposure to possible allergens (like putting less in the bathtub)
  2. Support a strong healthy immune system (like increasing the size of our bathtub)

How to Treat Seasonal Allergies and Get Relief Naturally

We don’t suffer from many allergies anymore after our time on the GAPS diet, but I still occasionally get hit with an allergy attack from dust after cleaning though (a reason not to clean? I think yes!).

These simple natural remedies have been very effective for allergy relief in our family. Different people seem to benefit from different remedies depending on certain genetic factors and which allergens you are reacting to, so it might be worth trying more than one of these to see which works best for you. Some of the remedies are the same as what I do for sinus infections too.

I’ll start with simple suggestions and work up to solutions for more serious allergy problems.

1. Apple Cider Vinegar

Apple cider vinegar is an age old remedy that is often recommended for a variety of health conditions. I’ve personally used it for allergy relief (and heartburn relief) with great success. The theory is that its ability to reduce mucous production and cleanse the lymphatic system makes it useful for allergies. It is also said to help digestion, weight loss, and more so it is worth a try!

What I did: When allergies hit, I mixed a teaspoon of organic, unfiltered apple cider vinegar with “The Mother” (that part is important) into a glass of water and drank this three times a day. “The Mother” is simply a colony of beneficial bacteria present in some organic and unfiltered ACV brands. Check the label, it should list if it contains it.

I use this brand but it is also quite simple to make your own. Apple cider vinegar helped me with relief of acute allergy symptoms and seemed to help avoid allergy attacks as well when I do it daily, so if you suffer from allergies at a certain time of year start well before.

2. Wash Your Nostrils

This remedy works by preventing the offending allergen (or at least as much of it) from entering your airways.

Neti Pot

7 Strangely effective home remedies for seasonal allergies

It took me a while to try the Neti Pot simply because I’m a big scaredy cat about pouring things in my nose. I’m glad I took the leap though because it’s not half as bad as it sounds! (In fact, I kind of love it!). The basic theory is that you use a Neti Pot filled with a sterile saline solution to flush out the sinuses of allergens and irritations.

Surprisingly, I’ve heard this recommended by conventional and alternative doctors, and it seems that it doesn’t really have a downside. It is recommended to use previously boiled or distilled water, not water straight from the tap (because, parasites … I don’t really like to think about it!)

To use: Either use a pre-made saline rinse or make your own by dissolving 1 teaspoon of Himalayan or just plain sea salt in a quart of boiled distilled water. Cool completely. Put in the Neti Pot and pour through one nostril and let it drain out the other. Get full instructions here.

Saline Spray

An option for Neti Pot sissies like me: I like this natural saline spray with xylitol for extra help with soothing inflammation and opening airways. We use it for one of our kids with large tonsils as well to help keep post-nasal drip and sore throats away.

To use: Spray saline into nostrils a few times a week or even daily for routine maintenance (whether or not you have symptoms).

3. Quercetin

Quercetin is a natural bioflavonoid that is said to help stabilize mast cells to keep them from releasing histamine. It is also a potent antioxidant that is said to help reduce inflammation. It is best used as a long term remedy and many people start taking it about 4-6 weeks before allergy season to help prevent allergy symptoms.

As with any herb, you should check with your doctor before using, especially if you have a liver problem, are pregnant, or are on hormonal contraceptives.

To use: Though quercetin is naturally found in foods like citrus and broccoli, it is very difficult to get the amount needed to relive allergies from food alone. A supplemental dose from a quality source can be helpful for preventing allergies or helping acute symptoms. Start 4-6 weeks before allergy season for best results.

4. Nettle Leaf

Nettle leaf is another natural antihistamine that can be very effective as it naturally blocks the body’s ability to produce histamine. It grows in many places and can be made in to a tincture or tea, but for allergy relief, capsules made from dried nettle leaves are the easiest and most effective option.

Nettle leaf can also be used in combination with other herbs to make a soothing herbal tea for allergy relief. It is often mixed with peppermint leaf and sometimes red raspberry leaf to make a refreshing allergy relief tea.

What I do: I often include nettle in homemade herbal tea during allergy season (recipe at the bottom of this post) and use capsules for acute relief of allergy symptoms.

5. Probiotics

Allergies are the result of an imbalance in the immune system that causes the body to react too strongly to a stimuli. Many studies link the presence of beneficial bacteria in the gut with reduced incidence of allergies.

Evidence is even emerging that a mother’s gut bacteria during pregnancy and nursing can impact a child’s likelihood of getting allergies throughout life, as can exposure to overly sterile environments.

While we can’t do much about our mothers’ diets while they were pregnant, balancing gut bacteria now and consuming enough beneficial bacteria can have a positive effect on allergies now.

What I do: I make sure we consume a varied diet that includes plenty of fermented foods and drinks which can help boost gut bacteria. We also take a Probiotic.

6. Local Honey

There isn’t much scientific evidence to back this one, but there seems to be a lot of anecdotal evidence from people who have tried it. (Even Mark Sisson weighed in on the subject here). The theory is that consuming local honey from where you live will help your body adapt to the allergens in the environment there. This is supposed to work like a natural allergy “shot” and doesn’t seem to have a downside.

What I do: Consume a teaspoon or more of raw, unprocessed local honey from as close to where you actually live as possible. Do this one or more times a day to help relieve symptoms. It is often suggested to start this a month or so before allergy season.

7. Anti-inflammatory Foods

Foods, teas, and spices with known anti-inflammatory benefits may play a role in reducing unpleasant allergy symptoms. A 2016 study in the Journal of Nutritional Biochemistry found that ginger given orally to mice reduced sneezing and congestion as well as lowered mast cell response. Green tea shows similar effects.

What I do: Serve plenty of herbs and spices with meals, as well as green and herbal teas. Also combine three of these tips in one by making this Ginger Switchel drink.

8. Diet Changes

7 Natural Remedies for Allergy Relief

If all else fails, sometimes dietary changes can be the answer to allergy problems. Lots of healing bone broth and conducting an elimination diet are good places to start.

After our experience, I’d definitely encourage this as an option, especially for severe allergies or those in need of gut healing/rebalancing.

What we did: We followed the GAPS diet for several months and had success improving our seasonal allergies and even healing some rather severe food allergies in one of our children.

9. Gut Testing

If you truly suffer with allergies and suspect a comprised gut at the bottom of it, consider getting testing to get clear picture of what is going on in your gut and how to fix it.

Yes, this literally means mailing poop to a lab but I learned so much from this test and still continue to benefit from knowing specific ways to improve my individual gut. Advances in at-home testing mean you don’t need to go to a doctor or a lab.

What I use: Viome is the company I use and trust. See the results of my gut health test here.

In some cases, finding a clean, natural medication can be the last resort. I recommend Genexa for any over the counter needs.

This article was medically reviewed by Dr. Ernesto “E” Gutierrez. Dr. E is a physician by training and an educator by choice. His training background includes an MD degree and additional degrees in Age Management and Regenerative Medicine.As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you have allergies? What has helped you the most? Share below!

Get natural allergy relief with these natural remedies including herbs like nettle, supplements like quercetin and remedies like apple cider vinegar, honey and more.
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

265 responses to “9 Natural Remedies for Seasonal Allergy Relief”

  1. Terry Avatar

    I found a great product that helped get rid of my allergies completely. Its called RIDSET. I take it a few times a year to keep my immune system up and clean of all the things that are the issues that create allergies. Im still amazed with the results.

    1. Lily Avatar

      Terry, would you mind sharing a link of where I could find it?
      Thanks

  2. Susie Avatar

    I have used the neti pot for a very long time. It works great to keep sinus infections at bay; however for just regular allergies it is not a big help for me. Been thinking about trying the freeze-dried stinging nettles for that.

  3. Phyllis Krieger Avatar
    Phyllis Krieger

    Do you drink the mother with the vinegar or does it just have to have it in the bottle?

      1. Caitriona Avatar
        Caitriona

        Seriously considering starting gaps diet with 15 year old for pine nut allergy and asthma and 10 year old who has just developed hayfever this year. Can you tell me how long you think it would take on the diet to clear symptoms? How long did you put your own children on gaps? Would the introduction diet be sufficient? Sorry all the questions but not sure I (or they) could do more than 6 months. Would really appreciate your feed back on this. I love your site.

          1. Caitriona Avatar
            Caitriona

            That sounds better than 18-24 months which is what it says in book! 10 year old Hayfever sufferer has no allergies. 15 year old has pine nut and scallop allergy – has to carry anapen. Eats very healthily though. Seems to be growing out of asthma and got no hayfever symptoms this year at all. Very mysterious. Thanks for feedback.

  4. Jessica Avatar

    What about alfalfa supplements for controlling allergies? I’ve only heard a little bit but wanted to get your opinion!

  5. Liliana Avatar

    This post couldn’t come at a better time. I have suffered with allergies all my life. I’m 42 and when I moved to Canada from South America 13 years ago, they kind of cleared up but since last December, my allergies came back with a vengeance and a sword with poison ivy. Lol. My sinuses hurt, sneezing like crazy and so hard, sometimes I snart (sneezing so hard a little fart comes out), my nose dripping, so I have to use Kleenex tampons in my nose. I’m so tired of this. I look like Rudolph. I do the netti pot and it works well but not all the time. I will try the acv right away. I ‘m sure it contains ‘the mother’. Thanks for posting this. Will try everything because the claritin isn’t working! Cheers!

  6. Jennifer Avatar
    Jennifer

    My 11 year old suffers from allergies year round. They don’t appear in the form of sneezing, runny nose, etc. His drainage stays in his head forming a thick mucus which affects his hearing and we have done tubes twice. I would love to stop using Zyrtec and help him naturally. Do you believe that your suggested remedies affect only drainage outside his head or could help his issues as well? Thank you!!!

  7. April Emery Avatar
    April Emery

    I have found essential oils to be the most effective and powerful relief and solution for my severe environmental (Seasonal and Indoor) allergies. I have suffered from allergies nearly all of my life, and allergies have gotten worse as I have aged. I tried nearly everything I could and nothing provided strong enough relief or relief that lasted very long over time. Then I tried essential oils and was BLOWN AWAY by how fast and effective they controlled my allergies. And now … I hardly have to use them at all for my allergy issues because they are nearly completely gone! Nature’s medicine gives the body what it needs so it can heal itself. I am living proof.

    1. Carol Avatar

      What essential oil or combination of oils do you use? I have some oils and would love to use them for allergies!

      1. sandra Avatar

        Equal parts of lavender, lemon and peppermint essential oils. Mix up as much as you like in a dark bottle. Put 3 drops of the mixture on the neck, wrists and forehead. Do not get in your eyes!

      2. Ariel Avatar

        I use equal parts (2 drops) Lemon, Lavender, and Peppermint under my tongue, swish with water, and swallow. I use doTERRA Essential Oils which are safe for internal consumption.

    2. LJoy Avatar

      April Emery, I’d love to know what essential oils were so helpful to your allergies. Just curious if they’re the same combination of Lavender, Lemon and Peppermint that others have mentioned.

  8. Keri Avatar

    I’m going to try the Nettle and Quercetin, but how much are you supposed to take or start out with? My allergies seem to be getting worse the older I get.

  9. Meredith Avatar

    Thanks for this resource, Katie! #7 was the biggie for me. After doing a Whole30 and eliminating some stuff that was irritating my system, a lot of my allergies got better. I also do aromatherapy with eucalyptus, peppermint and tea tree oil if I’m feeling stuffy or just “down.”

    1. Nathan Avatar

      Meredith,
      Do you combine the three oil in the aromatherapy oil burner together? what’s the brand oil that you use.

  10. Keitheile Mary Leselwa Avatar
    Keitheile Mary Leselwa

    I have been having allergies problem for 14 years now. I have tried a lot of medication, but up to know I am still suffering. I think my allergies now has turned to make me like a person who have asthma. I do not know what to do now please assist.

    1. Mike Avatar

      Put probiotic in your neti pot and sniff as much up into the nasal cavity as possible. The key problem to sinusitus is people use neti pot with just salt or blow their nose all day removing the remainder of good bacteria. I have tried the majority of these remedies also and nothing worked until i found a holistic doctor that swore by this and i tried it and got immidiate relief. The main thing is even if you get immediate relief you need to treat this as an antibiotic method and do it once a day for 7 days to completely drive out all the bad bacteria. good luck

      1. Young-Mi Avatar
        Young-Mi

        I also put probiotics (actually I used one called ‘Effective Micro-organism(EM) in powdered form’ (I used one from my country, Korea so, better to check other brands available in your country) in my neti pot and it helps me a lot! Since then I put EM in my deodorant bar (as already Wellnessmam did!), foot spray also in wellnessmama’s Reminelarizing tooth powder.

        1. Linda Avatar

          I know it has been a while since you posted, but could you share which brand of EM you are using from Korea? Do you mix it with the saline solution in the neti pot? I am desperate to try.

  11. zara Avatar

    After suffering from pollen/dust/ lactose allergy and trying everything
    from medicines to considering committing suicide as I use to be sick
    everyday ,I found homeopathy and it works, Allium cepa 30c is the cure
    and by God name I am allergy free at last !!and want to share it with
    everyone.

  12. Amal Fatima Avatar
    Amal Fatima

    i have a allergie on my face and head not all the body from 3 months please tell me what i do?

  13. Rose Avatar

    Quercetin definitely helps for me. I have heard abt the goodness of Neti Pot, but just can’t bring myself to try it, lol! And if you are allergic to dust mite, pls do yourself a favour by getting good anti dust mite bedding covers. They are a life -saver for good night’s sleep

    1. Carol Avatar

      Thank you so very much for this post! I am really feeling frustrated with my allergies, seems like every year they come earlier and last longer!! And the same therapy doesn’t always work from one year to the next! So Paleo is probably next!

  14. paizley Avatar

    I had a respite from allergies for about 5 weeks this summer. Yup, no sneezing, no runny nose, no post nasal drip. It was wonderful. But now the allergens I’m sensitive to are full force and nothing natural works for me. I keep trying though. The neti pot does help clean my nose but it doesn’t help with allergic reactions. I’ve been tested more than once and I have extreme sensitivities to certain pollens. Short of receiving shots to desensitize me over time, I use diphenhydramine (Benadryl) judiciously. That’s the only one that works for me and doesn’t put me to sleep. The newer ones are ineffective. I wish I could go all natural but the other night at a restaurant, I sneezed 6 times in a row. I had not taken anything for my allergies before going out. So after the sneezing fit, my nose ran and ran. I was congested and miserable. Ooh, just had a sneezing episode as I’m typing. Even have them when I’m sleeping. Duh…wakes me up leaving me with frontal congestion and runny nose which I have to get up to take care of. Annoying. I could use inhaled steroids but I won’t. I had to have a hip replaced due to avascular necrosis caused by steroids. Because of my nasal allergies, I have damage to my sinuses. Considering surgery. I have researched and feel this may help since I’ve developed permanent blockages. Severe allergic rhinitis can be more than an annoyance. I’ve had allergies for over 30 years. So, all you good people that find relief with natural remedies, I salute you! Wish I was part of your group!

    1. Bonnie Avatar

      You might want to try Nasalcrom. It is Cromalyn Sodium spray for the nose. Cromalyn is a mast cell stabilizer. It doesn’t help long term, but is a pretty safe med, and is not a corticosteroid. My mom would have sneezing fits and her nose would run like a faucet and Nasalcrom would stop it.

    2. Eva Avatar

      There’s a chinese drop for eyes but really effective just a drop in your nasal then like 1minute your nose will be clear.i have allergies every winter and spring i tried every natural herbs and teas but nothing is working. But this drop name pi yen chen is very effective for 10 to 12 hrs for just a drop.i used it only every night so that i can sleep.

    3. mari Avatar

      Mayo clinic in 1996 found that 96% of allegic rinosinusitis with eosinofiluc mucin were ue to fungal infection and also more recently discobered in such cases fungal and bacterial biofilm.

      For biofilm you use biofilm disruptor. The biofilm is like a forte that protect bugs from antibugs medicine and host defenses.
      steroides are micotoxins, from fungus like penicilim, they are really bad.
      research more.

      1. mari Avatar

        Also you have to modify your diet, the best one to eliminate the root cause of all ciseases is gaps diet from dr natasha campbell micbride. But paleo is a good one also.
        but ndver forget the gut byofilm, all sdick people may also have gut byofilm.

        1. Myriam Avatar

          Great post, Mari and one that makes so much sense. I have biofilm removing supplements to take between meals and had not been taking them regularly so I’m experiencing fall allergies with sleeplessness and fatigue most of the day, where I used to bounce out of bed. Just finishing a 2-week round of oregano oil caps and soon to start berberine, but will continue with the biofilm supplements which are prteoilitic enzymes.

  15. Jessica Reese Avatar
    Jessica Reese

    Netti Pots are great! NEVER blow your nose after doing it though, That is how you end up with water in your ear canal…you will very much want to blow your nose but gently let it fall out naturally. It might continue to come out of your sinuses throughout the day when you bend over, happens to me a lot. It makes for a good laugh when someone sees it happen!

  16. Jessica Avatar
    Jessica

    What about for toddlers? my daughter is almost three and her pediatrician prescribed her Nasonex, a nasal spray, to use daily and also to use Benadryl or Claritin daily. I am hoping for some more natural sugguestions.

    1. Wellness Mama Avatar
      Wellness Mama

      She could have a nettle and peppermint tea that might help a lot…

  17. Kristine Avatar
    Kristine

    I am not sure what exactly to do at this point, I guess I will keep looking. I am 4.5 months pregnant with allergies that have come back with a vengeance this year. Almost every year I get allergies that turn into a sinus infection or cold, which then turns into an ear infection that I have to take antibiotics for. I am desperately trying to avoid having these problems and not take antibiotics this year for the sake of my unborn baby. This is very important to me, but I have not idea what natural thing I could try taking. And my midwife is not that the most natural person in terms of supplements to know.

  18. dana Avatar

    Local honey is what i use and it works great! My dad has been doing this for years. We put about a teaspoon in our coffee in the mornings and it doubles as a natural sweetener and an allergy remedy.

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