Seasonal allergies are among the most common health maladies. According to the Asthma and Allergy Foundation of America, around 81 million Americans were diagnosed with seasonal allergic rhinitis (a.k.a. hay fever) in 2021, with about 26 percent of adults and 19 percent of kids affected. That’s a lot of sneezing, running noses, and watering eyes.
While seasonal allergies may abate after springtime, they’re no walk in the park while they last. So how can you get through this time of year a bit more comfortably? We asked five holistic health experts for the strategies they recommend to their patients and use themselves. (After all, allergies aren’t picky about who they affect—health practitioners are often sufferers themselves.) Check out these six practices they say bring them relief.
- ABOUT OUR EXPERTS: Dr. Emma Pollon-MacLeod, N.D., is a naturopathic doctor and clinical director at integrative pharmacy and clinic NutriChem. Catherine Gervasio, R.D.N., is a registered dietitian. Charlotte Conwy, L.Ac., A.C.T., is a licensed acupuncturist. Angelica Merritt is a clinical herbalist and nutrition coach. Kristy Thomas, R.D., is a nutritionist with Prowise Healthcare.
1. Cut Back on High-Histamine Foods
With seasonal allergies, when you come into contact with allergens (like pollen), your immune system treats these harmless substances as threats. In response, your body releases a variety of chemicals, including histamines. Histamines bind to receptors in your lungs, nose, and eyes, causing reactions like sneezing, coughing, and watering eyes.
To keep this unpleasant process in check, Dr. Emma Pollon-MacLeod, N.D., Clinical Director and Naturopathic Doctor at NutriChem, an integrative pharmacy and clinic, takes stock of her diet. “I pay close attention to histamine-rich foods,” she says. “If my body is already flooded with histamine from seasonal allergies, the last thing I want is to add more to my diet.” During allergy season, she says she cuts back on high-histamine foods like wine, cured meats, and fermented foods. “In the past, when I’ve consumed histamine-rich foods during allergy season, I’ve noticed an increase in headaches, sinus pressure, and itchy skin. Those reactions aren’t nearly as severe when I cut back on those foods.”
2. Load Up On Vitamin C
All sorts of vitamins and minerals may effectively support the body this time of year, so you might have to experiment a bit to find what works for you. Dietitian Catherine Gervasio, R.D.N., says she’s found a lifeline in vitamin C. “As a dietitian, vitamin C is my shield. I take 1,000 milligrams daily, either in supplement form or from food like oranges, bell peppers, and kiwi,” she says, also noting that vitamin C has natural properties that help the body balance histamines.
Read More: 7 Everyday Habits That Make Allergies Worse
While more research is needed, some studies have found promising evidence that vitamin C really can enhance seasonal comfort. That’s certainly what Gervacio has experienced. “It reduces my seasonal symptoms and keeps my sinuses feeling healthy and clear,” she says.
For beginners or anyone with a sensitive gut, she suggests splitting a vitamin C dose into two smaller amounts (morning and evening), and increasing dosage as you tolerate it.
3. Keep Indoor Air Allergen-Free
It’s such a simple strategy, but it just might work. Pollon-MacLeod says she keeps her windows closed at night to prevent pollen from doing its dirty work inside her home (and inside her respiratory system). “I also run an air filter in my bedroom, which is great for reducing dust and allergens in the air,” she adds.
Keeping indoor air as allergen-free as possible is a research-backed strategy. A well-designed 2020 study found that people who ran air purifiers with HEPA filters in their homes significantly reduced their need for allergy medication. Pollon-MacLeod says, in her experience, this holds up. “I definitely wake up with clearer sinuses and less morning congestion after keeping my windows closed and running an air filter overnight. I also notice I experience fewer sneezing fits throughout the day since my indoor air quality is better.”
4. Try a Neti Pot
A neti pot has become a popular way to irrigate nasal passages clogged due to a cold or sinus infection. But the little crookneck pot can also be handy for combating allergy symptoms. “I can be quite reactive to certain perfumes, dander, and pollen, and I experience much less nasal stuffiness when I do a daily nasal rinse with a neti pot,” says licensed acupuncturist Charlotte Conwy, L.Ac., A.C.T.
Improper use of a neti pot does come with some risks, like increased likelihood of infection, so be sure to use only sterile, distilled water and follow instructions on the pot’s packaging.
5. Consider Supplementation
“Supplement-wise, I look for products with flavonoids like quercetin, an antioxidant that helps stabilize mast cells and reduce histamine release,” says Pollon-MacLeod. Research shows she’s onto something! A 2016 study found that quercetin inhibited the production and release of histamines and other allergic substances in the body. “I usually start taking it a few weeks before allergy season kicks in, as it seems to work best when built up in my system.” You can find quercetin as a standalone supplement, or increase your intake with citrus fruits, apples, onions, parsley, and green tea.
Read More: 9 Must-Haves to Keep on Hand During Allergy Season
Kristy Thomas, R.D., a nutritionist with Prowise Healthcare, goes an extra step by adding another antioxidant, bromelain, to the mix. “The combination of quercetin and bromelain serves two functions. It stabilizes mast cells and reduces histamine release to help nasal passages and eyes feel clear. She also likes to increase her quercetin consumption via onions, apples, and leafy green vegetables, and include bromelain from pineapple.
Another supplement you may want to add to your seasonal toolkit: nettles. Clinical herbalist and nutrition coach Angelica Merritt says it’s a hardworking medicinal plant. “Nettle leaf contains polyphenols and flavonoids that block histamine release and assist in easing the cascade of symptoms that often follow,” she says.
As a sufferer of tree pollen allergies herself, Merritt says spring typically brings her itchy eyes, congestion, and fatigue. “Incorporating freeze-dried nettle leaf into my daily routine has been instrumental,” she says. “I once hid indoors for weeks, and sometimes a whole month, but now gladly go on walks and spend as much time outdoors as I would like.”
6. Get Your Gut Health Right
While you’re blowing your nose and wiping your eyes, you might not be thinking about your gut—but it could play a surprising role in your allergic response. “Gut health is essential to immune function,” says Thomas. In fact, a 2021 study found that the microbes in the intestinal tract are implicated in allergic diseases.
Thomas’ strategy for maintaining a healthy GI tract is to stay consistent with probiotics. “I use daily high-quality probiotics to achieve microbiome balance,” she says. “In addition, I consume kefir and kimchi.” In Thomas’ experience, these choices boost her gut health and improve her immune response.