The information in this blog is for informational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a healthcare professional before making any significant changes to your diet, lifestyle, or health regimen.
It’s that time of year again – the time when trees bloom and flowers open up and expose us all to their incomparable beauty, while snow has melted into a flurry of sticky yellow pollen. The time when we’re no longer worried about the person next to us on the bus sneezing into their arm, because we know exactly what’s going around, and more and more people seem to get it each year. Allergies.
Environmental allergies are on the rise, likely due to more impaired immune systems and overburdened detox pathways. Whether it’s truly genetic or a symptom of something deeper, allergies are not fun for anyone, and we’re all looking for relief. While over-the-counter medications are often the go-to solution, these can actually make symptoms worse over time. If, like many others, you’re looking for natural ways to reduce allergic symptoms without relying on pharmaceuticals, there are plenty of natural remedies and practices that can help ease the discomfort. I’ll go over some general ideas as well as specific remedies that are commonly used to ward off those itchy eyes and drippy noses.
Reduce Inflammation
This is not a direct treatment for symptoms, but rather a treatment of underlying cause. Sometimes histamine response is fueled by inflammation in the body. Cutting down on inflammation could restore balance and lessen symptoms over time. By reducing inflammation in the body, you may find that some of your allergy symptoms lessen or disappear entirely over time. But how do we reduce inflammation?
For starters, by eating a whole foods based diet. Processed food and empty calories create inflammation in the gut, which inhibits nutrient absorption and creates deficiencies and inflammation. This isn’t to say you can never enjoy that Oreo cookie, but if you’re actively trying to combat inflammation, Oreos are not the way to do it. This is why anti-inflammatory diets eliminate processed foods and only allow nutrient-dense whole foods.
Protect Your Sleep
Circadian balancing is an often-overlooked part of reducing inflammation and moderating histamine – the neurotransmitter responsible for triggering an allergic reaction. Your body repairs itself at night and it needs good, quality sleep to do this efficiently. Without enough sleep, cortisol levels can rise and become unbalanced, leading to fatigue and inflammation that make healing more difficult. Try getting outside for a little sunshine in the morning and turning off your screens 2 hours before bedtime for a better night’s sleep.
Now let’s talk about some common herbal remedies for those pesky allergy symptoms.
Herbal Remedies
Herbal remedies have been used for centuries to alleviate symptoms of seasonal allergies. They’re nature’s medicine. Many plants have compounds that can act as antihistamines or have anti-inflammatory effects. Here are a few that are still used today.
Nettle
Nettle is a well-known antihistamine. It’s rich in quercetin, which has been shown to block the release of histamine. You can find it in supplement form or you can drink a tea made from it’s leaves (our favorite). I also really like this supplement and rely on it when I feel like I’m struggling extra hard to get my histamine levels down. It has been part of my histamine intolerance toolkit. They make a kid’s version and I give it to my kids during allergy season.
Butterbur
Butterbur is an herb that shows promising results in studies for reducing hay fever symptoms by blocking histamine release and inhibiting leukotrienes. A popular pharmaceutical leukotriene inhibitor recently had a black box warning added to it for psychiatric side effects, and this is a medication I have had experience with, sadly. Thankfully, my ENT agreed with my decision to come off of it and symptoms subsided. Butterbur is available as a supplement and can be particularly helpful in reducing sneezing, itchy eyes, and congestion.
Vitamins and Supplements
In addition to herbal remedies, certain vitamins and supplements can also help to manage allergy symptoms naturally. You can eat them in foods, or get them in a supplement, but make sure they’re right for you by speaking with a qualified practitioner first. Here are some to consider:
Quercetin
Quercetin is a flavonoid found in foods like apples, onions, and berries, but it’s also available in supplement form. The DHist supplement I mentioned above contains quercetin along with other vitamins I’ll discuss below. Like nettle, quercetin has been shown to inhibit the release of histamine, making it a natural antihistamine.
Vitamin C
Vitamin C is an antioxidant that can boost the immune system and reduce inflammation. It also acts as a natural antihistamine. You can get a good dose of vitamin C from citrus fruits, bell peppers, broccoli, and strawberries, but an added dose through supplementation could be helpful to lower the severity of symptoms.
Bromelain
Bromelain is an enzyme found in pineapples, particularly in the stem and core of the fruit. It has long been used for its anti-inflammatory, digestive, and medicinal properties. It’s a mucolytic, meaning it can help break down mucus, as well as a natural antihistamine. This can make it a useful addition to your antihistamine diet.
Probiotics
The enteric immune system is primarily located in the gut, specifically in the lining of the gastrointestinal tract. A healthy microbiome is linked to a balanced immune system, making a healthy gut important for reducing allergies and inflammation. Studies suggest that probiotics may help reduce the severity of allergies by modulating the immune response. Incorporating fermented foods like yogurt, kimchi, and sauerkraut can provide a natural source of probiotics, but make sure to also consume prebiotic fiber from foods like blueberries, bananas, and kale. You can also supplement probiotics, but I don’t recommend this without testing and supervision from a qualified practitioner to know which strains are best for you to take. Your microbiome is unique to you and testing will tell you which bacterial strains are thriving and which ones are deficient.
Foods to Eat
Certain foods can help reduce inflammation and support the immune system, while others, as stated above, may worsen symptoms. Therefore, let food be thy medicine.
Let food be thy medicine, and medicine thy food. — Hippocrates
As I already mentioned, getting whole foods into your diet will help here, especially fruits and vegetables. They contain micronutrients that fight inflammation and fiber to help your body eliminate toxins.
Turmeric contains curcumin, a powerful anti-inflammatory compound. You can boil it to make a tea, grate it into soups and smoothies, or make a delicious golden turmeric latte. If you don’t like turmeric, it does come in supplement form but be careful as it can mess with certain medications. Always consult a doctor before starting any new supplement.
Ginger is known for it’s anti-inflammatory properties, but it can also reduce swelling in the airways (take a look at this study). It’s a delicious addition to juices, smoothies, soups, or stir fries. Ginger is also a prokinetic, so it may help move things along in the digestive tract, as well.
Magnesium and other minerals are important for many bodily functions. Make sure your electrolytes are balanced and that you have sufficient mineral levels to support your immune system and overall health. The best way to test for this is through an HTMA test.
Foods to Avoid
Besides processed foods, dairy and gluten are both notorious for causing symptoms in sensitive individuals, often years before they discover their intolerance. Other foods can also be responsible for allergic-like symptoms, but these two are the most common. I rarely recommend cutting out foods that can be beneficial, but if you struggle with severe allergies, eliminating certain foods for a short time can be helpful. You can always add them back in later. By eliminating them, you should be able to tell if they are contributing to your symptoms by how you react when you add them back in.
Practices to Do at Home
Even if you don’t want to take supplements or change your diet, there are a few things you can do at home to help manage your environment and lower your exposure to allergens.
Clean Regularly
Dust and allergens can accumulate in your home, exacerbating allergy symptoms. Regular cleaning can help lower levels and keep you feeling better. Some things you can do:
Dust frequently, including high surfaces like the top of your refrigerator and fan blades.
Wash your bedding at least once a week, preferably in hot water to kill dust mites.
Vacuum with HEPA filter vacuum, which can trap fine particles like pollen and dander.
If your allergies are really severe, you can add a special cabinet filter onto your HVAC for further filtration, or a UV light or Reme Halo, but never do so without consulting a professional as some of these create ozone, which can have negative effects.
Use Air Purifiers
An air purifier with a HEPA filter can remove allergens and particles from the air in your home. Although HEPA is not the only technology for filters anymore, it is still the gold standard. Whichever purifier you use, make sure it is sized for the space it will be used in. We love our Dysons, but if I could start over, I’d look into something like AirDoctor, Intellipure, or Molekule.
Keep Windows Closed
This tip will depend on where you live, what season it is, and what your triggers are. For some people, opening their windows may bring relief. However, if you’re like me and you live in a place where pollen counts can be 5 digits on bad days, you may want to keep them closed for a while until pollen counts come down.
Shower Before Bed
Pollen and other allergens can cling to your clothes and skin throughout the day. If you’re brave enough to be outside during those 5-digit pollen count days, making sure your hair is either covered or showering off before bed can keep you from contaminating the place where you sleep. And make sure to change your clothes every time you come inside – at least until pollen counts come down.
Do a Nasal Rinse
Using a neti pot or saline nasal spray to irrigate the sinuses can help flush out pollen and other irritants from your nasal passages. This can provide quick relief from congestion and sinus pressure.
Conclusion
Seasonal allergies don’t have to rule your life. If you’ve been struggling with allergies, try out a few different remedies and see what works for you. No two people are the same, and what works for me may not work for you, and vice versa. 3 out of our family of 4 have struggled with seasonal allergies in the past (and present, to be honest), but I’m happy to say we’ve all noticed a difference in symptoms over the last year or two. I attribute this to eating more whole foods and less processed foods, targeted supplementation, and emotional regulation.
If you’re unsure where to start, speak with a healthcare professional, especially if you’re considering supplements or herbal remedies, to ensure they’re right for you. Let’s kick those seasonal allergies to the curb – naturally!
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