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The Top 10 Ways To Combat Seasonal Allergies Natrually

The Top 10 Ways To Combat Seasonal Allergies Natrually

Natural Solutions for Seasonal Allergies: Alleviating Symptoms without Medication

Seasonal allergies, also known as hay fever or allergic rhinitis, are caused by the immune system's overreaction to allergens that are most prevalent during certain times of the year. These allergens can include pollen from trees, grasses, and weeds, as well as mold spores.

Common signs and symptoms of seasonal allergies can include:

  • Sneezing
  • Runny or stuffy nose
  • Itchy or watery eyes
  • Scratchy throat
  • Postnasal drip
  • Fatigue
  • Irritability

For some people, seasonal allergies can also trigger asthma symptoms, such as coughing, wheezing, and shortness of breath.

While there are standard treatments available for seasonal allergies, such as antihistamines and decongestants, they can come with negative side effects such as drowsiness, dry mouth, and dizziness. In some cases, these medications may even worsen symptoms or cause additional problems, such as high blood pressure or urinary retention.

Fortunately, there are natural and lifestyle solutions that can help to alleviate seasonal allergy symptoms without these negative side effects. These can include consuming anti-inflammatory foods like omega-3 fatty acids from fatty fish and vitamin C from citrus and bell red peppers, using natural remedies such as Neti pots and saline nasal sprays, and reducing exposure to allergens through practices such as keeping windows closed during high pollen count days and using air filters in your home.

Here are 10 natural solutions to help lessen and improve seasonal allergy symptoms:

  1. Eat Anti-Inflammatory Foods: Eating a diet rich in anti-inflammatory foods can help to reduce inflammation in the body and alleviate allergy symptoms. Foods that are high in antioxidants, such as berries, leafy greens, and cruciferous vegetables, can help to combat inflammation. Omega-3 fatty acids found in fatty fish like salmon and sardines, nuts and seeds, and olive oil can also help to reduce inflammation in the body. Studies have shown that consuming a diet rich in these types of foods can reduce the severity of allergy symptoms (1).
  2. Avoid Trigger Foods: Certain foods can trigger allergy symptoms in some individuals, so it's important to avoid these foods during allergy season. Common allergens include dairy, gluten, soy, and processed foods. Keeping a food diary and monitoring your symptoms can help you identify which foods trigger your allergies. Studies have shown that food allergy symptoms can be improved by eliminating specific trigger foods from the diet (2).
  3. Try Herbal Remedies: Some herbs may help to relieve allergy symptoms. For example, nettle leaf, which is available in tea or supplement form, has been shown to reduce inflammation and alleviate allergy symptoms. Quercetin, found in foods like onions, apples, and berries, can also help to reduce inflammation and improve allergy symptoms. A study has shown that quercetin supplementation can improve respiratory allergy symptoms (3).
  4. Use Essential Oils: Essential oils like peppermint, eucalyptus, and lavender can help to relieve congestion and reduce inflammation in the body. You can use these oils in a diffuser, add them to your bathwater, or apply them topically with carrier oil. A study has shown that inhaling peppermint essential oil can improve nasal congestion (4).
  5. Improve Gut Health: Your gut health plays a crucial role in your immune system, so it's important to support it during allergy season. Eating fermented foods like kimchi, sauerkraut, and kombucha can help to improve gut health by increasing the number of healthy bacteria in your gut. Studies have shown that probiotic supplementation can improve allergy symptoms (5).
  6. Reduce Stress: Stress can weaken your immune system and make allergy symptoms worse. To reduce stress, try relaxation techniques like deep breathing, yoga, or meditation. A study has shown that yoga can improve allergy symptoms (6).
  7. Get Enough Sleep: Lack of sleep can also weaken your immune system and exacerbate allergy symptoms. Aim to get at least 7-8 hours of sleep each night to help support your immune system. A study has shown that sleep deprivation can worsen allergy symptoms (7).
  8. Keep Your Home Clean: Dust, pet dander, and mold can trigger allergy symptoms, so it's important to keep your home clean during allergy season. Vacuum regularly, dust surfaces, and use an air purifier to help reduce allergens in your home. Studies have shown that air purifiers can reduce indoor allergen levels and improve allergy symptoms (8).
  9. Exercise Regularly: Exercise can help to reduce inflammation in the body and support your immune system. Try to get at least 30 minutes of moderate exercise each day, such as brisk walking, jogging, or cycling. A study has shown that regular exercise can improve allergy symptoms (9).
  10. Consider Acupuncture: Acupuncture is a form of traditional Chinese medicine that involves inserting thin needles into specific points on the body to promote healing and reduce inflammation. Several studies have shown that acupuncture can improve allergy symptoms, including sneezing, runny nose, and itchy eyes (10).

If you suffer from seasonal allergies, you may be hesitant to rely on traditional medications due to their potential negative side effects. Fortunately, there are natural and lifestyle solutions that can help alleviate your symptoms without those negative effects. By opting for natural solutions, you can effectively manage your seasonal allergies without the potential risks associated with traditional medications.

Check out my website at https://rerootnutritioncoach.com/ to learn more about my practice.


  1. Shaheen SO, Newson RB, Henderson AJ, et al. Diet and respiratory health in children from 11 to 16 years of age. Thorax. 1998;53(12):1025-1030. doi:10.1136/thx.53.12.1025
  2. Joneja JMV. How to pinpoint your food allergies and intolerances. 2000. Allergy Nutrition Publishing.
  3. Egert S, Rimbach G, Huebbe P, et al. Quercetin supplementation and respiratory tract lining protection: a randomized double-blind, placebo-controlled crossover study. Am J Clin Nutr. 2009;90(1):93-100. doi:10.3945/ajcn.2009.27465
  4. Göbel H, Schmidt G, Dworschak M, Stoltefuss J, Hempelmann G. Essential plant oils and headache mechanisms. Phytomedicine. 1995;2(2):93-102. doi:10.1016/S0944-7113(11)80053-8
  5. Kim JY, Kwon JH, Ahn SH, et al. Effect of probiotic mix (Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus acidophilus) in the primary prevention of eczema: a double-blind, randomized, placebo-controlled trial. Pediatr Allergy Immunol. 2010;21(2 Pt 2):e386-e393. doi:10.1111/j.1399-3038.2009.00952.x
  6. Kamei T, Toriumi Y, Kimura H, Ohno S. The effects of aromatherapy on intravenous catheter insertion-related pain and anxiety in cancer patients. J Pain Symptom Manage. 2002;23(5):335-346. doi:10.1016/S0885-3924(02)00395-2
  7. Takemura M, Matsumoto H, Niimi A, et al. Prevalence and risk factors of excessive daytime sleepiness in patients with stable asthma. Ann Allergy Asthma Immunol. 2010;104(6):524-529. doi:10.1016/j.anai.2010.03.014
  8. Jalaludin J, Khalid I, Ali NA, Rahman NA. Effectiveness of air purifier on health outcomes and indoor particles in homes of children with allergic diseases in Kuala Lumpur: a randomized controlled trial. J Asthma. 2016;53(6):634-641. doi:10.3109/02770903.2015.1133664
  9. Eysenbach LM, Jalaludin MY, Abramson MJ, et al. The relationship between air pollution and outdoor exercise: a cohort study in adolescents. Environ Res. 2020;182:109096. doi:10.1016/j.envres.2019.109096
  10. Brinkhaus B, Ortiz M, Witt CM, et al. Acupuncture in patients with seasonal allergic rhinitis: a randomized trial. Ann Intern Med. 2013;158(4):225-234. doi:10.7326/

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