Alternative Remedies for Allergies

For many people, a reprieve from seasonal allergy symptoms starts with a pill bottle — and that’s perfectly OK. But there are things you can do to get natural allergy relief that may be worth a try, too.

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Allergist Sandra Hong, MD, shares prevention tips and home remedies for allergies that don’t involve a childproof cap.

Natural ways to relieve allergies

Natural remedies for seasonal allergies, like vacuuming frequently, closing windows and using an air purifier

Resolving your allergies may just be a matter of finding and addressing the root cause. But if the allergens that trigger your runny nose and itchy eyes are unavoidable — like pollen, ragweed, mold or dust mites — it won’t be quite that simple.

Home remedies

Natural allergy relief and prevention are all about making small but significant lifestyle changes.

While they won’t magically erase your symptoms, these strategies can make seasonal allergies easier to manage, without having to rely on a daily medication.

Dr. Hong says the following life hacks are the best natural remedies for allergies.

Everyday habits to adopt

One of the best home remedies for allergies is to avoid being exposed to them in the first place. Easier said than done, we know. But adopting several daily avoidance practices can make a big difference. Dr. Hong suggests that you:

Stay indoors during peak allergy hours. As much as possible, limit your outdoor activities to times when pollen counts are low. “Dry, windy days can be the absolute worst because the pollen’s being blown around,” Dr. Hong says. “Early mornings can be a tough time, too.”
Try nasal irrigation. It may seem strange at first, but using a neti pot can make an immediate difference in how you feel. “It’s like giving your sinuses a bath,” Dr. Hong illustrates. “You’ll feel much better when all that mucus and pollen is gone.”
Change your clothes when you get home. A costume change is a quick way to shed environmental allergens like pollen, ragweed and mold spores.
Keep pets off the bed. If your furry friend goes outside, “You may as well be sharing a bed with a tree, grass or weeds,” Dr. Hong notes. “All of that pollen’s getting on your pet and into your bed, and that can leave you feeling miserable.”
Shower before bed. Give yourself a good scrub to wash off any allergens that accumulated on your skin or in your hair throughout the day — so you don’t go to bed with them.
Wear sunglasses. “When pollen counts are really high, consider wearing sunglasses when you’re outside to reduce the amount of pollen getting into your eyes,” she recommends.

Home cleaning and maintenance suggestions

There’s no way to avoid allergens when you’re outside, but your home environment is another story. Dr. Hong suggests the following to keep the great outdoors outside:

Keep your windows closed. During allergy season, running your air conditioning is your best bet. Don’t have one? Dr. Hong advises setting a window unit to recirculate the air.
Replace HVAC filters regularly. If you’re dealing with seasonal allergies, replace your HVAC filter more often, like every 30 to 60 days. Check to see if the product is certified Asthma & Allergy Friendly® by the Asthma and Allergy Foundation of America.
Use an air purifier. Filtering the air inside your home can eliminate dander, dust mites and pollen particles that can make your allergies go haywire. Look for a high-efficiency particulate air (HEPA) filter, which removes about 99.97% of troublesome airborne particles.
Keep your bed linens fresh. “Change your sheets once a week,” Dr. Hong advises. “Washing your linens in hot water is also extremely helpful, especially if you have dust mite allergies.” One other tip for folks with dust mite allergies: Use allergy-friendly mattress and pillow covers.
Vacuum frequently. And, if possible, use a vacuum that has a HEPA filter.

Wellness guidance

You may be surprised by just how much your overall health impacts your allergy symptoms. That’s because your lifestyle directly affects your immune health. To keep your defenses as strong as possible, here’s what Dr. Hong recommends:

Eat nourishing food. Your diet plays a key role in supporting your gut microbiome, which helps regulate immune responses.
Get plenty of vitamin D. Low vitamin D has been linked to increased allergy symptoms, so try incorporating vitamin D-rich foods into your eating plan. Think you have a deficiency? Talk to your primary care provider.
Skip supplements. If you’re searching for a holistic approach to allergies, forget about supplements and nutraceuticals. “While you may see ads for herbal allergy relief products, I don’t recommend using supplements as an alternative allergy treatment,” Dr. Hong says.
Practice stress management. Stress hormones like cortisol increase inflammation and can throw off your immune response, making already unpleasant allergies worse.
Get plenty of sleep. Sleep can be tough to come by when your allergies are raging. But try to make rest a priority. It helps your immune system stay strong while it’s being assailed by allergens.
Exercise indoors. Exercise boosts your immune health by improving circulation and reducing inflammation. Just do it indoors when pollen counts are high, Dr. Hong reminds us.

Keep in mind that these recommendations are a potential starting point for dealing with allergies, not be-all, end-all treatments.

What to do if natural remedies aren’t enough

Home remedies are no substitute for medical care if you’re dealing with severe allergies.

If seasonal allergies are interfering with your daily life, it’s time to reach out to a healthcare provider. They can assess your symptoms and help you decide on the best next step.