12 Natural Ways to Relieve Hay Fever

Of the most common types of respiratory illnesses today, hay fever or allergic rhinitis is definitely one of the more prevalent ones. The latest figures show that 17.9 million adults and 7.1 million kids suffer from this condition in the U.S. alone.

Unfortunately, many people with hay fever do not only suffer from various troublesome symptoms during spring or summer. Individuals who have perennial allergic rhinitis will be bothered by itchy and red eyes, frequent sneezing, and a stuffy or runny nose any time of the year.

These symptoms do not stop here. Whether you have seasonal or perennial allergic rhinitis, at one point or another, you will also likely experience:

● Headaches

● Nausea

● Dizziness

● Fatigue

● Pressure in the ears, nose, and cheeks

● Nose bleeding

● Cough caused by postnasal drip

Causes of Hay Fever:

One of the most well-known allergy facts is that hay fever happens when a person gets into contact with environmental allergens. These include pollen, mold and mildew, dander, and dust mites.

Seasonal hay fever is caused by airborne grass pollen. For people with this type of allergy, spring will be unbearable since the concentration of pollen during this season is high.

Perennial allergic rhinitis, on the other hand, is typically caused by allergens inside and outside of your home such as dust, dust mites, and pet dander. Certain occupational allergens such as smoke and pollution trigger and aggravate this condition as well.

Managing Allergic Rhinitis:

If you are someone who has been dealing with seasonal hay fever for years, having a stock of antihistamines and nasal sprays is a must to reduce and manage the bothersome symptoms.

However, relying on natural remedies proven effective in relieving and managing allergic rhinitis symptoms is also worth considering. When the symptoms are not yet too severe, natural remedies are safe and effective in reducing discomfort and providing relief.

Natural allergy remedies are also excellent alternatives for children who suffer from allergic rhinitis all year round. Since they are safer and healthier treatment options, you won’t have to worry about the different side effects and other repercussions of giving kids synthetic medicine frequently.

To help ease your allergy worries, below are the twelve most effective natural ways to manage and relieve hay fever:

1. Go on an anti-inflammatory diet:

An anti-inflammatory diet has been proven effective in lowering a person’s risk for allergies and other health problems. This type of diet involves eating more whole, nutritious foods instead of nutrient-dense ones such as sugary and refined products.

By having a healthier, nutrient-rich diet, you will have a stronger immune system, one that can repair itself quickly and fight off common allergens in your environment.

If you want to try an anti-inflammatory diet, here are some food items you have to start

eating more of:

● Green leafy vegetables

● Garlic

● Lemon

● Almond and almond butter

● Seeds (flaxseed, chia, pumpkin, and sunflower)

● Gluten-free grains

● Bone broth 

● Coconut milk

2. Increase your vitamin C intake:

Vitamin C or ascorbic acid plays a crucial role in protecting and boosting the immune system. When your body’s defenses are at their peak, you will have an easier time keeping various allergic symptoms at bay.

Vitamin C also acts as a natural antihistamine. It helps relieve the usual symptoms of allergic rhinitis.

Also, this particular nutrient also has powerful antioxidant and anti-inflammatory properties. As such, it may act as a treatment for different types of allergies, including food-related ones.

Taking an organic vitamin C supplement daily will ensure you increase your intake of this essential nutrient. In addition, make sure to include these foods rich in ascorbic acid in your daily menu:

● Broccoli

● Bell peppers

● Cauliflower

● Tomato

● Citrus fruits

● Kiwifruit

● Strawberry

3. Consume more probiotic food products:

Like vitamin C, probiotics help boost the immune system. They do so by introducing good bacteria in the digestive tract.

According to a study, people with seasonal hay fever will benefit greatly by consuming probiotics that are rich in lactobacilli and bifidobacteria. 

The combination of these two components helps maintain digestive health and parts of the immune system. They increase the body's percentage of regulatory T-cells as well, which in turn, boosts tolerance to allergy symptoms.

Aside from drinking and consuming products with lactobacilli and bifidobacteria, try to eat more probiotic-rich fermented foods such as kimchi and kombucha.

4. Increase your intake of omega-3 fatty acids:

If fish and other types of seafood are staples in your diet, you are off to an excellent start to consuming the right amount of omega-3 fatty acids every day.

Based on research, omega-3 fatty acids can prevent the onset of allergy symptoms and even asthma. Additionally, another study found that a diet rich in this particular nutrient is associated with a lower risk of hay fever.

Tuna, salmon, and mackerel are fish high in omega-3. Walnuts and flaxseed oil are excellent sources of this nutrient as well. Another option would be to take fish oil capsules.

5. Add more quercetin-rich foods to your diet:

Quercetin is an antioxidant flavonoid that has anti-allergic and antihistamine properties. Because of this, this nutrient can help relieve allergy symptoms.

Plant extracts rich in quercetin are typically used as an ingredient of many potential anti-allergic drugs and supplements. As such, eating foods that contain this nutrient will help you manage and reduce your hay fever symptoms.

Foods and herbs that are rich in quercetin include:

● Apples

● Berries

● Grapes

● Broccoli

● Peppers

● Red onions

● Black tea

● Green tea

● Buckwheat tea

6. Eat more fresh pineapple:

Pineapples are rich in bromelain — a natural enzyme found in the core and juice of this particular fruit.

Bromelain has been proven effective in reducing the swelling or inflammation of the sinuses and other body parts following injury or surgery.

Various researches show that bromelain’s anti-inflammatory and anti-allergic properties can lower allergic sensitization.  Additionally, it can prevent the onset of allergic airway diseases.

Aside from eating fresh pineapples, you can add cut pieces to other dishes and snacks.

7. Try nettle leaf:

Nettle leaf helps greatly in managing the usual allergic rhinitis symptoms such as sneezing, nasal congestion, and itchiness. It is a natural antihistamine that effectively blocks the body’s ability to produce histamine.

To get the most from this plant, grind the leaves, and add them to your favorite herbal tea. It is best combined with peppermint or red raspberry leaf to make a flavorful, refreshing natural allergy relief beverage. Try to drink it every day during the hay fever season.

For more serious, uncomfortable allergy symptoms, take nettle leaf capsules.

8. Use apple cider vinegar:

A staple in most pantries today, apple cider vinegar is not only an excellent condiment; it comes with various health benefits as well.

As a natural allergy remedy,it decreases mucus production and purifies the lymphatic system. These actions prevent the symptoms of rhinitis from worsening.

During hay fever season, take a tablespoon of apple cider vinegar in the morning and at night. By doing so, you can avoid suffering from severe allergy attacks.

For younger patients, add a tablespoon of apple cider vinegar to a cup of warm water and a teaspoon of honey. This combination will help them find relief from various allergic rhinitis symptoms as well.

9. Keep your nostrils clean:

One of the easiest natural remedies you can do at home to avoid allergy symptoms is to wash your nostrils regularly.

Spritz a saline rinse into your nose every day, preferably at night, to wash away pollen and other irritants you may have inhaled. By doing so, you will experience less nasal congestion. You will avoid having an itchy sniffer as well.

When your nose is free from any discomfort, you will reduce your need for medication.

10. Stay hydrated:

Drinking eight to ten glasses of water every day offers various health benefits. These include helping regulate histamine levels in your body. Water also helps flush out toxins and allergens from your body.

Additionally, water helps thin out mucus and facilitates the drainage of the sinuses.

The combination of these actions will help you experience relief from or reduce your allergic rhinitis symptoms.

11. Limit your exposure to allergens:

Whether you have seasonal or perennial allergic rhinitis, avoiding exposure to pollen, dust, mold, and the other usual allergens will help you manage this condition better.

This means avoiding the outdoors as much as possible, especially during spring, so that you won’t inhale pollen. Make sure to keep your bedroom windows closed to prevent allergens from entering this room.

Additionally, make sure your home is always clean. Keep all rooms, furniture, features, and fixtures dust-free. Change your bedding regularly as well.

Lastly, if you see any mold and mildew, remove them immediately or have someone get rid of them. You can use water with vinegar or bleach to clean them. In case you need to remove them yourself, make sure you use a face mask for protection.  

12. Get plenty of exercise:

Finally, getting at least 30 minutes of exercise will help your body produce an anti-inflammatory effect in your nasal passages. This, in turn, will reduce allergy symptoms significantly.

However, make sure you work out indoors where you won’t be exposed to pollen, smoke, and other environmental allergens. If you want to go for a run or go cycling, do so at dusk or at night, and don’t forget to wear a mask.

If possible, do exercises that promote proper breathing such as yoga and Pilates.

Lastly, before working out, always warm up so that you can reduce allergic symptoms.

Before and during allergy season, you can also follow tried-and-tested hay fever prevention tips to reduce the usual troublesome symptoms. Although you will still need prescribed or over-the-counter medications from time to time, these natural remedies will safely and effectively help you manage your allergic rhinitis better.