If you suffer from seasonal allergies, then you probably have a love-hate relationship with spring. Flowers are blooming and everything is coming back to life, but you can’t enjoy it because you’re constantly sneezing and dealing with sinus pressure.
If you’re like most people with seasonal allergies, you likely fill up your medicine cabinet with over-the-counter antihistamines as soon as the pollen count increases. Of course, antihistamines come with their own set of drawbacks, including drowsiness, headaches, fatigue and even nausea.
Fortunately, there are plenty of natural at-home remedies for seasonal allergies to try if you want to skip the OTC medications and their unwanted side effects. Below are some of the most common home remedies and tips for curbing your sniffles and watery eyes.
Butterbur
Butterbur is a shrub that grows in marshy grounds all over the world. The herb’s extracts have been long used in folk medicine for its propensity to prevent and relieve migraines, stomach cramps, sinuses issues and coughing.
A recent, randomized 2022 study even shows that butterbur tablets can be as effective as OTC antihistamines in treating allergic rhinitis. You can also easily find it at your local supermarket, vitamin shop or various online stores.
Note: Butterbur is considered part of the ragweed family. If you’re specifically allergic to ragweed, marigolds, daisies or chrysanthemums, you’ll want to avoid butterbur products.
Neti Pot Rinse
There’s nothing like a good old sinus rinse to flush out all of that mucus and debris gathering in your nasal cavities. Nasal irrigation via a neti pot is the best way to clear those cavities to help you breathe easier.
If you’ve never used a neti pot before, it can be a little intimidating as it works by pushing a steady flow of saline solution (salt dissolved in water) through your nasal passages. However, it’s really simple. All you have to do is purchase a neti pot from your local pharmacy, mix the solution and follow the directions on the box.
You can buy the saline packets to use with your neti pot or make your own solution. To make the solution, mix three teaspoons of iodide-free salt with one teaspoon of baking soda. Take one teaspoon of that mixture and dissolve it in one cup of warm distilled water.
Air Purifiers
While they may seem frivolous, air purifiers that use high-efficiency particulate air (HEPA) filters are excellent for trapping the airborne irritants keeping you up at night. According to the Environmental Protection Agency (EPA), HEPA filters will remove up to 99.97% of the pollen, dust, pet dander, smoke and mold circulating around your home.
The key is ensuring that you invest in an air purifier that’s the right size for your space. You can do this easily by calculating the square footage of your room (or rooms) by multiplying the length and width and reviewing the specs of the air filter in question for the square footage it covers. There are CADR ratings and formulas you can use as well, but manufacturers are pretty upfront about the square footage their air purifiers will cover.
Eat Anti-Inflammatory Foods
Keeping up with an anti-inflammatory diet is an excellent way to alleviate your seasonal allergy symptoms and put the kibosh on lots of other health problems. Eating whole nutrient-rich foods will keep your immune system in tip-top shape, ensuring it has the ability to repair itself quickly and maintain the proper balance that allows your body to fight off foreign intruders.
Some of the best foods and ingredients to incorporate into your regular diet to combat allergy season include:
- Garlic
- Citrus fruits
- Green leafy vegetables
- Probiotic-rich foods, like yogurt and kombucha
- Bone broth
- Coconut milk
- A variety of nuts and seeds
- Whole grains
Raw honey is also touted as a superfood that combats allergies due to introducing a microdose of pollen to the body. However, it may actually be the honey’s antibacterial properties that contribute to allergen relief rather than its natural source of pollen. This is because local bee honey is harvested after allergy season has passed, meaning you’re not getting a dose of the current pollen.
Additionally, the pollen found in honey comes from flowers — not the trees, grasses or weeds that are the primary culprits behind your sniffles.
Stinging Nettle
Stinging nettle leaf has been scientifically proven to naturally control histamines. Therefore, more and more doctors are recommending it as a home remedy to have on hand for hay fever.
In addition to an antihistamine, stinging nettle also acts as an anti-inflammatory, which is why the plant has been used for hundreds of years to treat everything from muscle soreness to urinary problems. In preliminary human studies of stinging nettle and allergic rhinitis, 57% of patients said that the nettles were effective in relieving their allergy symptoms and 48% claimed the nettles were more effective than their OTC allergy medications.
It’s recommended to take a freeze-dried nettle product before hay fever begins for the best results, and you can easily find a variety of stinging nettle supplements at natural food markets and online shops.
Turmeric
Turmeric is a centuries-old Ayurvedic remedy for colds, wound healing and a variety of skin and joint conditions. It was also burned so that those inhaling its fumes could alleviate congestion. The golden spice is still a front-runner in the health and wellness community thanks to a little yellow compound called curcumin — which has both antioxidant and inflammatory properties that promote healing and immune wellness.
A 2016 study of 241 participants revealed that those who took a turmeric supplement over a two-month period saw a significant reduction in allergic rhinitis symptoms. The patients in question claimed to feel less congested with less nasal airway resistance.
A great way to get your fill of turmeric during allergy season in lieu of taking a supplement is to make yourself a cup of golden milk. The best recipes call for plant milk, turmeric and a variety of spices, including cinnamon, ginger, black pepper, cardamom, star anise and so on. It’s also typically sweetened with honey, maple syrup and vanilla bean extract or paste. (There are tons of recipes on the internet, you just have to experiment to find the one you like best).