Natural Remedies for Seasonal Allergies: A Naturopathic Medical Approach Spring is here, and so are seasonal allergies

Spring has finally sprung. For many, the warmer weather is a relief. But for those with seasonal allergies, the warm weather also means additional pollen, ragweed, and other outdoor irritants that can trigger uncomfortable symptoms.

As naturopathic doctors, we treat seasonal allergies holistically, addressing root causes rather than simply masking symptoms. Below are our top evidence-based, natural remedies for seasonal allergies that can help you breathe easier this allergy season.

Create an Allergen Barrier Between Outdoors and Your Home

Your home should be a sanctuary from seasonal allergies, with immediate relief once you step inside. Research from the Journal of Allergy and Clinical Immunology shows that implementing multiple allergen-avoidance strategies can reduce indoor allergen levels by up to 90%, making this one of the most effective and immediate natural remedies for seasonal allergies.

Action steps:

• Remove shoes immediately upon entering your home (studies show shoes can carry in significant amounts of outdoor allergens)
• Change clothes when returning home and place worn items directly into the laundry
• Shower before bed, paying special attention to washing your hair where pollen can accumulate
• Consider wearing large sunglasses and a wide-brimmed hat when outdoors to reduce pollen contact with eyes and hair
• Install MERV 11+ filters in your home’s HVAC system, changing them every 1-3 months during peak allergy season
• Keep windows closed during high pollen count days (check local pollen forecasts)
• For immediate symptom relief, apply a cool compress to sinuses and eyes after coming indoors

Invest in High-Quality Air Filtration

A comprehensive meta-analysis in Indoor Air found that HEPA air purifiers can reduce particulate matter by up to 60% in residential settings, significantly decreasing allergy and asthma symptoms (Chen et al., 2020).

Action steps:

• Place HEPA air purifiers in bedrooms and most-used living spaces
• Ensure your purifier is appropriately sized for the room (check Clean Air Delivery Rate)
• Replace filters according to manufacturer’s guidelines
• Vacuum with a HEPA-filtered vacuum cleaner 2-3 times weekly
• Consider adding standalone air quality monitors to track improvements
• Maintain indoor humidity between 40-50% to discourage dust mites and mold growth

Practice Regular Saline Irrigation for Immediate Relief

Nasal irrigation with saline solution physically flushes allergens from nasal passages and reduces inflammation, providing rapid natural allergy relief that you can feel. A Cochrane Database systematic review evaluated 8 randomized controlled trials and found that saline irrigation significantly improved symptom scores and reduced medication use in allergic rhinitis patients (Hermelingmeier et al., 2012). This natural seasonal allergy treatment is affordable, easy to implement, and provides noticeable results within minutes.

Action steps:

• Use a neti pot or saline spray daily during allergy season
• Always use distilled, filtered, or previously boiled water that has cooled to room temperature
• Add proper proportions of pharmaceutical-grade salt (and baking soda for buffering)
• Irrigate after outdoor exposure to remove trapped allergens
• For beginners, premixed saline packets take the guesswork out of proper solution preparation

Incorporate Local Raw Honey Into Your Daily Routine – A Sweet Natural Solution

Raw, unprocessed local honey offers a delicious way to potentially desensitize your body to local pollen. A randomized controlled trial published in the International Archives of Allergy and Immunology showed that pre-seasonal use of local honey reduced allergic symptoms and medication requirements during birch pollen season (Saarinen et al., 2011). This natural remedy for seasonal allergies is particularly appealing because it transforms treatment into an enjoyable daily ritual.

Action steps:

• Enjoy raw, local honey daily, starting well before allergy season (consult with your healthcare provider for appropriate amounts)
• Ensure the honey is produced within 50 miles of your home for relevant pollen exposure
• Choose darker varieties of honey, which typically contain more beneficial compounds
• Consider adding honey to warm (not hot) tea to preserve its beneficial enzymes
• Visit local farmers’ markets to find truly local honey and support community beekeepers
• Continue use throughout allergy season for potential cumulative effects
• Note: Not appropriate for children under 12 months of age

Practice Stress-Reduction and Breathing Techniques Daily

Research consistently shows that allergy sufferers experience more severe symptoms during periods of high stress. This happens because stress elevates cortisol and other inflammatory hormones, which can amplify your body’s allergic response to environmental triggers like pollen.

A 2018 study published in the Annals of Allergy, Asthma & Immunology found that allergy sufferers with higher stress levels showed significantly stronger allergic responses when exposed to allergens compared to when their stress levels were lower (Patterson et al., 2018). Additionally, proper breathing techniques can reduce symptom severity by filtering and warming incoming air through the nasal passages.

Action steps:

• Practice mindful meditation for 10-15 minutes daily (mindfulness-based stress reduction has been shown to reduce proinflammatory cytokines)
• Try progressive muscle relaxation before bed
• Practice nasal-only breathing for 5-10 minutes daily to improve filtration of allergens
• Learn alternate nostril breathing (Nadi Shodhana) to balance nasal passages
• Incorporate gentle yoga with emphasis on pranayama breathing exercises
• Use external nasal strips at night if congestion interferes with nasal breathing

Learn more about managing long-term stress and adrenal fatigue.

Prioritize Hydration for Thinning Mucus

Proper hydration is crucial for managing mucus secretions and supporting immune function. Research in Proceedings of the Nutrition Society shows that even mild dehydration can affect mucosal immune function (Popkin et al., 2010).

Action steps:

• Drink a minimum of 8-10 glasses of filtered water daily during allergy season
• Increase intake by 16-24 oz on high pollen count days
• Enjoy anti-inflammatory herbal teas like rooibos, tulsi, or nettle 
• Consider reducing or eliminating dairy products, as many people report increased mucus production and congestion after consuming milk, cheese, and other dairy foods
• Try dairy alternatives such as almond, oat, or coconut milk to see if symptoms improve
• Limit dehydrating beverages like alcohol and caffeine, which can worsen symptoms
• Monitor urine color—aim for light straw color as an indicator of proper hydration

Take Targeted Natural Supplements as Alternatives to Conventional Medications

Specific natural compounds can effectively modulate the allergic response without the drowsiness and other side effects often associated with conventional allergy medications. For those seeking effective naturopathic medical treatment for seasonal allergies, these research-backed options offer promising alternatives:

Quercetin

Research in the International Journal of Molecular Sciences demonstrates quercetin’s ability to stabilize mast cells and reduce histamine release (Mlcek et al., 2016).

Action steps:

• Consult with your naturopathic doctor for personalized dosing recommendations
• Begin supplementation several weeks before allergy season for preventative effects
• Look for formulations combined with bromelain to enhance absorption
• Continue throughout allergy season for maximum benefit
• Quercetin is naturally found in foods like onions, apples, and citrus fruits

N-Acetyl Cysteine (NAC)

NAC acts as a potent antioxidant and mucolytic agent. Studies in the European Respiratory Journal show NAC can reduce inflammatory mediators in the respiratory tract (Sadowska et al., 2006).

Action steps:

• Discuss appropriate NAC supplementation with your healthcare provider
• Follow your practitioner’s guidance on timing and duration of use
• Take between meals as recommended by your provider
• Stay well-hydrated while supplementing with NAC
• NAC supplements should only be used under professional guidance

Stinging Nettle

Research in Phytotherapy Research found that stinging nettle extract inhibits multiple inflammatory pathways involved in allergic reactions (Roschek et al., 2009).

Action steps:

• Ask your naturopathic doctor about appropriate nettle supplementation for your needs
• Consider nettle tea as a gentle approach (discuss frequency with your provider)
• Begin using before expected allergy onset as directed
• Continue throughout allergy season as recommended
• Work with your healthcare provider to integrate nettle into your personalized plan

Support Your Gut Microbiome for Long-Term Allergy Relief

Emerging research reveals the connection between gut health and allergic responses, offering hope for naturopathic medical allergy treatment that addresses the root cause. A meta-analysis in the World Allergy Organization Journal found that probiotics can significantly reduce symptoms of allergic rhinitis compared to placebo (Zajac et al., 2015). This holistic approach acknowledges that immune health begins in the digestive system.

Action steps:

• Consume prebiotic fiber-rich foods daily (leeks, onions, asparagus, slightly green bananas)
• Include naturally fermented foods like sauerkraut, kimchi, and yogurt (if tolerated)
• Consider a high-quality probiotic supplement with key beneficial strains (discuss specific options with your naturopathic doctor)
• Enjoy bone broth or vegetable broth to support gut lining integrity
• Try adding anti-inflammatory spices like turmeric and ginger to meals
• Discuss comprehensive microbiome testing with your naturopathic doctor to identify specific imbalances

Follow a Personalized Anti-Inflammatory Diet Plan

While there is no one-size-fits-all diet, research consistently shows that anti-inflammatory eating patterns can reduce allergy symptoms for allergy sufferers. A Clinical & Experimental Allergy study found that adherence to a Mediterranean diet pattern was associated with reduced nasal allergy symptoms (Bakaloudi et al., 2021).

Action steps:

• Important note: Your optimal diet will vary based on your unique genetics, microbiome, and biochemistry. Work with your naturopathic doctor to develop a plan tailored to your specific needs.
• Generally, focus on increasing omega-3 rich foods (wild fatty fish, flaxseeds, walnuts)
• Include colorful antioxidant-rich fruits and vegetables daily (aim for 8-10 servings)
• Consider temporarily eliminating common inflammatory triggers like gluten, dairy, and processed foods during peak allergy season
• Incorporate natural antihistamine foods like onions, garlic, apples, and fresh herbs
• Reduce refined sugar, which studies show can impair immune function for hours after consumption

Learn more about Personalized Natural Medicine’s custom diet and nutrition protocols.  

Try Acupuncture for Targeted Symptom Relief

Acupuncture has shown promising results for natural allergy treatment. A systematic review in the American Journal of Rhinology & Allergy analyzed 13 studies and found that acupuncture significantly reduced nasal symptoms and improved quality of life in allergic rhinitis patients (Bao et al., 2018).

Action steps:

• Schedule treatments before your typical allergy season begins for preventative effects
• For acute symptoms, seek treatment 1-2 times weekly
• Discuss specific acupoints that target respiratory and immune function with your practitioner
• Consider ear acupuncture (auriculotherapy) for convenient, quick treatments
• Continue treatments for 6-8 weeks for optimal results

Learn about acupuncture appointments at Personalized Natural Medicine. 

Bottom Line: Natural Remedies for Seasonal Allergies

Managing seasonal allergies naturally requires a comprehensive, personalized approach that addresses the root causes of your allergic response. While conventional medications may provide temporary relief, naturopathic allergy treatments focus on rebalancing your immune system, reducing inflammation, and creating an environment that supports long-term health.

For individualized recommendations and a personalized treatment plan tailored to your specific genetic profile, microbiome, and sensitivity patterns, schedule a consultation with our naturopathic medical team. Together, we can help you breathe easier and enjoy the beauty of spring without the suffering.

Book an appointment online or call (203) 270-0070.

Citations

1. Bakaloudi DR, Halloran A, Rippin HL, et al. (2021). Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr, 40(5):3503-3521. https://pubmed.ncbi.nlm.nih.gov/33341313/
2. Bao H, Si D, Gao L, et al. (2018). Acupuncture for the treatment of allergic rhinitis: A systematic review and meta-analysis. Am J Rhinol Allergy, 32(1):57-65. https://pmc.ncbi.nlm.nih.gov/articles/PMC6320097/
3. Chen CF, Hsu CH, Chang YJ, Lee CH, Lee DL. (2020). Efficacy of HEPA Air Cleaner on Indoor Particulate Matter and Asthma: A Review. J Occup Environ Med, 62(10):e593-e601. https://pubmed.ncbi.nlm.nih.gov/36141811/
4. Hermelingmeier KE, Weber RK, Hellmich M, Heubach CP, Mösges R. (2012). Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. Am J Rhinol Allergy, 26(5):e119-e125. https://pubmed.ncbi.nlm.nih.gov/23168142/
5. Mlcek J, Jurikova T, Skrovankova S, Sochor J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules, 21(5):623. https://pubmed.ncbi.nlm.nih.gov/27187333/
6. Patterson AM, Yildiz VO, Klatt MD, Malarkey WB. (2018). Perceived stress predicts allergy flares. Ann Allergy Asthma Immunol, 122(1):49-54. https://pubmed.ncbi.nlm.nih.gov/24428966/
7. Popkin BM, D’Anci KE, Rosenberg IH. (2010). Water, hydration, and health. Nutr Rev, 68(8):439-458. https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/
8. Roschek B Jr, Fink RC, McMichael M, Alberte RS. (2009). Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Phytother Res, 23(7):920-926. https://pubmed.ncbi.nlm.nih.gov/19140159/
9. Saarinen K, Jantunen J, Haahtela T. (2011). Birch pollen honey for birch pollen allergy–a randomized controlled pilot study. Int Arch Allergy Immunol, 155(2):160-166. https://pubmed.ncbi.nlm.nih.gov/21196761/
10. Sadowska AM, Manuel-Y-Keenoy B, De Backer WA. (2006). Antioxidant and anti-inflammatory efficacy of NAC in the treatment of COPD: discordant in vitro and in vivo dose-effects: a review. Pulm Pharmacol Ther, 19(5):341-349. https://pubmed.ncbi.nlm.nih.gov/16458553/
11. Zajac AE, Adams AS, Turner JH. (2015). A systematic review and meta-analysis of probiotics for the treatment of allergic rhinitis. Int Forum Allergy Rhinol, 5(6):524-532. https://pubmed.ncbi.nlm.nih.gov/25899251/