Seasonal allergies, often referred to as hay fever or allergic rhinitis, can be a real nuisance, especially during the spring and autumn months when pollen, mould, and other allergens are more prevalent. These allergies can cause symptoms such as sneezing, itchy eyes, a runny nose, and congestion. While over-the-counter medications like antihistamines can provide relief, many people are turning to natural remedies to manage their symptoms more gently. If you’re looking for ways to alleviate seasonal allergy symptoms without relying on medication, here are some effective natural remedies you can try.

1. Local Honey

Why it helps: Local honey is often suggested as a natural remedy for seasonal allergies due to the theory that consuming small amounts of local pollen found in the honey can help your body build tolerance over time. By introducing small doses of allergens into your system, your body may become less sensitive to them.

How to use it: To try this remedy, consume a teaspoon of local honey daily, starting a few months before allergy season begins. The honey should come from a local beekeeper, as it will contain the pollen from plants in your area.

2. Neti Pot (Nasal Irrigation)

Why it helps: A neti pot is a simple device used to rinse out the nasal passages with a saline solution, helping to flush out allergens such as pollen, dust, and mucus. By keeping your sinuses clear, nasal irrigation can reduce symptoms of congestion and irritation.

How to use it: Fill the neti pot with a saline solution (you can buy pre-made saline solutions or make your own by dissolving a teaspoon of salt in warm, distilled water). Tilt your head over a sink, insert the spout of the neti pot into one nostril, and gently pour the solution through your nasal passages, allowing it to drain out the other nostril. Repeat on the other side. Use the neti pot once or twice a day during allergy season for relief.

3. Quercetin-Rich Foods or Supplements

Why it helps: Quercetin is a natural compound found in various fruits, vegetables, and herbs that acts as a natural antihistamine. It stabilises mast cells, which are responsible for releasing histamines, and helps to reduce the inflammatory response that causes allergy symptoms.

How to use it: You can increase your intake of quercetin by eating foods like onions, apples, berries, citrus fruits, grapes, and leafy greens. Alternatively, you can take quercetin supplements, available at health food stores or online. Be sure to consult your healthcare provider before taking supplements to determine the appropriate dosage.

4. Peppermint Tea

Why it helps: Peppermint has natural antihistamine properties and can help open up the nasal passages, making it easier to breathe. The menthol in peppermint also has anti-inflammatory effects that can reduce congestion and soothe irritated sinuses.

How to use it: Drink peppermint tea regularly during allergy season to help alleviate symptoms. You can also inhale steam from hot peppermint tea or apply diluted peppermint oil to your chest to relieve congestion. Be sure to use peppermint oil sparingly, as it can be strong and may cause skin irritation if not diluted.

5. Butterbur (Petasites Hybridus)

Why it helps: Butterbur is an herbal remedy that has been shown in studies to be as effective as some antihistamine medications in treating allergy symptoms. It helps reduce inflammation and the production of histamines, which are responsible for many allergy symptoms such as itching and congestion.

How to use it: Butterbur supplements are available at health food stores, but it’s important to choose a product that has been standardized to remove harmful compounds called pyrrolizidine alkaloids, which can be toxic to the liver. Always consult with a healthcare provider before taking butterbur to ensure it’s safe for you.

6. Eucalyptus Oil

Why it helps: Eucalyptus oil has strong anti-inflammatory and decongestant properties. It can help clear blocked nasal passages and reduce inflammation in the airways, providing relief from congestion and sinus pressure.

How to use it: You can inhale the steam from eucalyptus oil by adding a few drops to a bowl of hot water and breathing in the steam. Alternatively, you can add a few drops of diluted eucalyptus oil to a cotton ball and place it near your pillow while you sleep to help clear your nasal passages.

7. Probiotics

Why it helps: Probiotics are beneficial bacteria that help maintain a healthy gut microbiome. A balanced gut is essential for a well-functioning immune system. Some research suggests that a healthy gut microbiome can reduce the severity of allergic reactions, including those caused by seasonal allergens.

How to use it: You can incorporate probiotics into your diet by eating fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha. Probiotic supplements are also available in capsule form. For best results, choose a supplement with multiple strains of beneficial bacteria, such as Lactobacillus and Bifidobacterium.

8. Apple Cider Vinegar

Why it helps: Apple cider vinegar (ACV) is believed to help clear mucus and reduce the production of histamines. It also helps to balance the body’s pH levels, which can assist in managing allergic reactions.

How to use it: To use ACV as a remedy, mix one to two tablespoons of organic apple cider vinegar into a glass of warm water and drink it once or twice daily during allergy season. You can also add honey or lemon for flavour and added benefits.

9. Vitamin C

Why it helps: Vitamin C is a powerful antioxidant that can help boost the immune system and reduce the severity of allergy symptoms. It also has natural antihistamine properties and can help block the release of histamines that cause allergy symptoms like sneezing and itching.

How to use it: You can increase your vitamin C intake by eating foods such as oranges, strawberries, bell peppers, broccoli, and kiwi. Alternatively, vitamin C supplements are widely available. The recommended daily intake of vitamin C for adults is around 75–90 mg, but higher doses may be beneficial during allergy season.

10. Stinging Nettle

Why it helps: Stinging nettle is an herb known for its natural antihistamine effects. It may help reduce inflammation and relieve symptoms such as sneezing, itchy eyes, and nasal congestion associated with seasonal allergies.

How to use it: Stinging nettle can be consumed in tea form or taken as a supplement. To make nettle tea, steep a teaspoon of dried nettle leaves in hot water for about 10 minutes, and drink up to three cups per day during allergy season. As with any herb, it’s important to check with a healthcare provider before using nettle, especially if you’re on other medications.

Final Thoughts

Seasonal allergies can be a real challenge, but there are plenty of natural remedies that can help alleviate symptoms without relying on medication. From herbal remedies like butterbur and stinging nettle to everyday solutions like honey and apple cider vinegar, you can manage your allergies in a holistic and natural way. Always remember to talk to your healthcare provider before trying any new remedy, especially if you’re pregnant, nursing, or taking other medications. With the right approach, you can reduce the impact of seasonal allergies and enjoy a more comfortable allergy season.