Natural Allergy Relief: How to Combat Seasonal Allergies Without Medication

The Joys of Spring—And the Not-So-Joyful Allergies

Holy moly, do I love Spring — not necessarily because of anything special about the season itself, but mostly because it means winter is over. If you live somewhere that has a colder climate like I do, you get it. Don’t get me wrong, the fall will always be my favorite season and I love a good snowfall, but once March rolls around, I’m so over it. The days start getting longer, the weather gets warmer, the trees get greener … but it all comes with one big downfall — allergies

Because seasonal allergies are so common (millions of Americans experience them each year), they often get dismissed and don’t get the attention they deserve. But is there anything more uncomfortable than not being able to breathe out of your nose and feeling like you’d rather scratch your eyeballs out than deal with one more minute of itchy eyes?

If you suffer with allergies, you don’t just have my sympathy— you also have my support. Keep reading for some of my favorite ways to relieve allergies naturally.

Understanding Seasonal Allergies

What Causes Allergies?

Let’s talk about your immune system. Your immune system is like your body’s personal security team, always on the lookout for potential threats. It patrols your body, seeks out foreign invaders (like viruses and bacteria), and launches an immune response to protect you. But your immune system doesn’t only respond to things like the common cold — it also reacts to allergens.

Allergens are anything in your environment — like pollen, grass, pet dander, mold or dust mites — that evoke an immune response. You breathe in these seemingly harmless particles and your immune system recognizes them as foreign and responds, resulting in a slew of symptoms, including: sneezing, runny nose, shortness of breath, itchy watery eyes, headaches, wheezing and fatigue.

And it’s all because when your immune cells are exposed to allergens, a chemical called histamine is released from mast cells. Histamine then triggers an inflammatory cascade that results in allergy symptoms. This is why targeting histamine is one of the key interventions in reducing allergies.

Why Do Some People Get Allergies While Others Don’t?

The likelihood of developing allergies often comes down to genetics and immune system health. Those with overactive immune responses or chronic inflammation are more prone to allergies. Factors like gut health, diet and environmental exposure also play significant roles in allergy sensitivity.

Conventional Treatments

Most people with seasonal allergies turn to over-the-counter antihistamines such as:

• Cetirizine (Zyrtec)

• Loratadine (Claritin)

• Fexofenadine (Allegra)

While these medications can be effective, they often come with side effects like drowsiness, dry mouth, and dizziness. They can also negatively affect the quality of your cervical mucus, which is very important when trying to conceive (TTC). Many people are now seeking natural alternatives to avoid the dependency on pharmaceuticals while still managing their allergy symptoms effectively.

A Naturopathic Approach to Allergy Relief

Lifestyle Changes to Reduce Allergens

• Adopt a No Shoe Policy:

  Leave your shoes at the door. This is something that I am an absolute stickler about in my home and nobody is exempt from the rule (although when my dad visits he always tries to sneak past me). The reason I’m so strict is that your shoes literally carry the outdoors inside and if you think allergens like pollen and mold are the worst of it, you’re mistaken. Your shoes also bring in things like animal feces, pesticides, bacteria, viruses, motor oil and heavy metals.

• Improve Indoor Air Quality

  • Use a HEPA Filter: High-efficiency particulate air (HEPA) filters trap allergens like pollen, pet dander, and dust mites, preventing them from circulating in your home.

  • Air Out Your Home: While it may seem counterintuitive, opening windows for short periods allows fresh air to circulate and reduce indoor air pollution.

  • Keep Your Home Clean: Regular dusting, vacuuming with a HEPA filter, and washing bedding weekly in hot water help eliminate allergens.

• Use Nasal Irrigation:

  A Neti Pot or saline rinse can work wonders for allergy relief. By flushing out allergens and mucus from your nasal passages, nasal irrigation helps reduce congestion and irritation. Just be sure to use distilled or sterilized water.

Dietary Recommendations

• Eat Local Raw Honey:

  If your goal is for your honey to improve allergies and not just provide sweetness, then the honey that you use MUST be local. This is because eating local honey exposes you to small amounts of pollen from the plants specific to your region. This exposure helps to boost your tolerance to pollen, significantly reducing allergic symptoms. All it takes is about one tablespoon per day.

• Eat Quercetin Rich Foods:

  Quercetin is a polyphenol with antioxidant and anti-inflammatory properties. It’s found in plant foods and is one of the compounds that gives fruits and vegetables their color. Quercetin is highest in foods like apples, onions, grapes, broccoli, tea and coffee.

  Quercetin naturally controls allergy symptoms by stabilizing the release of histamines and reducing inflammation. In fact, it’s so promising for the treatment of allergies that one study actually showed that it has an ability to suppress peanut-related anaphylactic reactions. I should note that this study was done in mice and not people, but hey — it’s still pretty cool.

• Eat Vitamin-C Rich Foods:

  Vitamin C is known to regulate the immune system, decrease histamine production and combat inflammation. It has been shown to reduce the upper respiratory symptoms most associated with seasonal allergies like runny nose, sneezing, congestion and itchy watery eyes.

  Vitamin C rich foods include citrus, bell peppers, broccoli, strawberries and Brussels sprouts.

Top Natural Supplements for Allergy Relief

• Stinging Nettle

  Stinging nettle is a potent natural antihistamine. It has been used for centuries to reduce allergy symptoms, inflammation, and histamine response.

  My favorite way to use Nettles is to drink it daily as an overnight infusion.

  • Add 1 ounce dry herb (I purchase all my herbs here) to a sterilized quart sized glass mason jar.

  • Fill the jar to the brim with boiled, filtered water.

  • Cover with a lid and gently twirl the jar to mix.

  • Let sit overnight.

  • In the morning, strain and enjoy.

• Quercetin

  Although you can increase your consumption of quercetin by eating quercetin rich foods, I find that supplementing is more effective and taking 200-500 mg per day has been shown to relieve allergy symptoms such as itchy eyes, sneezing and runny nose.

• Bromelain

  Bromelain, an enzyme found in pineapple, reduces nasal swelling, mucus production, and inflammatory immune responses. It’s especially effective when taken alongside quercetin.

• N-Acetyl-Cysteine

  N-acetyl-cysteine (NAC) is an amino acid that works as a mucolytic, meaning it helps to thin mucus and clear congestion.

  Final Thoughts: Breathe Easy This Allergy Season

  Seasonal allergies can be frustrating, but with the right natural approach, you can reduce your symptoms and enjoy the beauty of spring without discomfort. By making simple lifestyle changes, incorporating allergy-friendly foods, and using natural supplements, you can support your immune system and lessen your reaction to allergens.

  If you're looking for high-quality supplements to support your allergy relief journey, check out my dispensary here . And if you need personalized guidance, I’d love to help—schedule an appointment here.