Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous invaders. To protect you, your immune system releases chemicals called histamines. These histamines trigger familiar allergy symptoms such as sneezing, runny nose, watery eyes, congestion, and itchiness.

In the Midwest, springtime allergies usually kick in as trees and plants wake up after winter, releasing pollen into the air. While pollen itself is harmless, your body’s overreaction leads to discomfort and those pesky allergy symptoms. This is when Benadryl or Claritin typically come into play.

Natural strategies, such as diet changes and nasal rinses, can help your body manage its response, reducing symptoms and helping you feel better throughout allergy season. Here are some specific ways you can try to help manage your symptoms. 

Incorporate Allergy-Fighting Foods
Certain foods can naturally reduce inflammation and allergy symptoms:

• Quercetin-rich foods: apples, onions, berries, kale, broccoli, and green tea. Quercetin helps stabilize cells that release histamine.
• Vitamin C foods: citrus fruits, bell peppers, kiwi, strawberries, and leafy greens help strengthen the immune system and reduce inflammation.
• Omega-3 fatty acids: salmon, chia seeds, walnuts, and flaxseeds can reduce inflammation associated with allergic reactions.

Local Honey
Consuming raw, locally sourced honey daily (starting several weeks ahead of allergy season) can help build tolerance to local pollen, potentially reducing allergic reactions. Take one tablespoonful straight up or add to beverages (tea, warm water, lemon water) that have cooled slightly. Heating honey, especially above about 104°F (40°C), can diminish some of its beneficial enzymes, antioxidants, and antibacterial properties.

Nasal Rinses (Neti Pot)
Using a saline solution nasal rinse regularly helps remove allergens, relieve congestion, and soothe nasal passages. When you use a neti pot, make sure that the water is distilled and as sterile as possible. Tap water is full of chlorine and fluoride and can aggravate your sinuses.

Probiotics for Gut Health
Improving gut health can positively influence immune response:

• Consume probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, or kombucha.
• Consider a high-quality probiotic supplement to strengthen immunity and reduce allergy severity.

Essential Oils & Aromatherapy

• Peppermint: Opens nasal passages and reduces congestion.
• Eucalyptus: Helps relieve sinus pressure and inflammation.
• Lavender: Calms inflammation and supports relaxation.

Diffuse these oils or apply diluted to pulse points (carefully avoiding direct application near eyes or sensitive skin).

Keep Indoor Air Clean

• Regularly vacuum and dust surfaces to minimize indoor allergens.
• Use air purifiers with HEPA filters to trap pollen and airborne allergens.
• Wash bedding weekly in hot water to remove pollen and allergens.
• Avoid burning scented candles and using air fresheners.

Shower After Outdoor Activities
Rinse away pollen from hair and skin after outdoor exposure to reduce allergen exposure inside your home.

Hydrate Often
Proper hydration thins mucus, relieving congestion and sinus discomfort. Aim for at least 8-10 glasses of water daily, adding lemon or herbal teas to encourage fluid intake. 

Stress Reduction
Stress can worsen allergy symptoms. Incorporate practices such as listening to calming music, deep breathing techniques, engaging in laughter and joyful activities, to support both emotional health and immune function.

Managing seasonal allergies naturally is all about supporting your body’s own ability to handle allergens. Experiment with these ideas, discover what works best for you, and savor a clearer, brighter, sniffle-free season ahead.

May you enjoy the blossoms and breezes of spring.

Much love,
Health Coach Carol

“Spring is nature’s way of saying, ‘Let’s party!’” — Robin Williams