10 Natural Solutions for Allergy Relief

Spring's pollens. Summer's smog. Autumn's falling leaves. Winter's house dust. For countless Americans, each season introduces its own set of allergy triggers and irritants. Those suffering from hay fever or seasonal allergies may experience symptoms ranging from a persistent postnasal drip to severe bouts of sneezing, coughing, and itchy eyes. For others, such as individuals with allergic asthma or severe reactions to bee stings, these episodes can be life-threatening.

While severe allergies require immediate medical attention, many everyday remedies can help manage milder symptoms like sneezing and congestion. In this article, we present 27 safe and proven home remedies to alleviate allergy discomfort using simple, accessible methods. Continue reading to discover how you can find relief.

1: Try Saline Solution

Rinsing your nose with a saline solution (salt water) can help ease upper respiratory allergies by flushing out irritants that cause inflammation. It may even remove some of the inflammatory cells directly.

Ready-made saline solutions are available at most drugstores, or you can prepare your own by mixing a teaspoon of salt with a pint of warm, distilled water and a pinch of baking soda. Lean over a sink and gently inhale the solution into each nostril, letting it drain out through your nose or mouth. Repeat this once or twice daily. (If you have asthma, consult your doctor before attempting this remedy.)

2: Rinse Off

After spending time outdoors during pollen season, washing your hair can help eliminate pollen that may have settled in it. Pollen often clings to hair, increasing the risk of it getting into your eyes.

If nighttime allergy symptoms like coughing and sneezing disrupt your sleep, a hot shower can remove pollen residues accumulated on your skin. (Consider changing your pillowcase as well.) The steam can also temporarily open your sinuses, making breathing easier. Additionally, the warmth of the water may help you relax and return to sleep more comfortably.

If your eyes feel itchy and irritated and allergy medication isn't available, rinsing them with cool, clean water can provide some relief. While not as potent as antihistamines, this simple remedy is harmless and may offer temporary comfort.

3: Watch the Air Quality

Inhaling polluted air can intensify allergy symptoms and may even trigger allergies in some individuals. If air pollution seems to worsen your condition, limit outdoor activities on smog-heavy days. When venturing outside, consider wearing a surgical mask, particularly during exercise. While it won't block all allergens, it may make breathing slightly easier.

Tobacco smoke is a well-known irritant that can either trigger or worsen respiratory allergies. Ensure your friends and family avoid smoking cigarettes, cigars, or pipes around you. If you smoke, quitting is essential for your health.

While a spring breeze through an open window may seem refreshing, it can bring pollen indoors, which is problematic for allergy sufferers. To reduce exposure, keep windows closed at all times. Air purifiers with HEPA filters can help remove indoor pollen, but they may also disturb dust, potentially aggravating certain allergies.

During windy days in pollen season, wearing sunglasses or prescription glasses can help protect your eyes from airborne allergens. For added defense, consider sunglasses with side shields or even goggles.

4: Sip Peppermint Tea

For centuries, individuals with allergies have relied on hot tea to alleviate nasal congestion and soothe irritated mucous membranes. Peppermint tea, in particular, stands out for its symptom-relieving properties. Beyond its pleasant aroma, peppermint offers significant benefits; its essential oil acts as a natural decongestant, while its compounds provide anti-inflammatory and mild antibacterial effects.

To prepare peppermint tea: Add 1/2 ounce of dried peppermint leaves to a 1-quart jar. Fill two-thirds of the jar with boiling water and let it steep for five minutes. (Inhaling the steam can enhance the benefits.) Allow it to cool, strain, sweeten if preferred, and enjoy. (Note: Exercise caution when giving peppermint tea to children, as the menthol may cause choking.)

5: Try Facial Steam

Inhaling steam can rejuvenate and calm irritated sinuses while helping to clear nasal passages of mucus. Though it requires some time, the results are incredibly soothing! Boil a few cups of water and pour them into a large bowl or a plugged sink. Carefully lean over the bowl, cover your head with a towel, and breathe gently for 5 to 10 minutes.

After steaming, repurpose the water: Allow it to cool until warm, soak a washcloth, and apply it to your sinuses (the areas beside your nose, below your eyes, and above your eyebrows).

6: Bathe Your Pet

For pet owners allergic to fur, here’s a lesser-known tip: Bathe your dog or cat regularly. Pets secrete allergy-triggering substances through their sweat and saliva, which cling to their fur. Thankfully, these allergens are water-soluble, so a warm bath can effectively wash them away. If you’re a cat owner dreading the idea of bathing your feline friend, don’t despair—some cats (though rare) actually enjoy it. Starting the habit when your cat is a kitten increases the likelihood of a stress-free bathing experience. Use warm water without soap and bathe your cat every two weeks.

Along with bathing your pet, make it a habit to wash your hands immediately after direct contact with your furry companion.

7: Opt for Bare Floors

Carpets are infamous for harboring dust mites—tiny bugs that thrive on dead skin cells and whose waste triggers allergies in many people. Bare floors, regularly vacuumed and damp-mopped, can significantly reduce dust mites in your home (though eliminating them entirely is impossible). If removing all carpets isn’t feasible, prioritize bare floors in your bedroom, using small, washable rugs if needed. Research shows bedrooms host more dust mites than any other room, and you spend about a third of your day there.

When carpets must stay, keeping them clean can improve air quality. However, many vacuums release dust particles back into the air, leaving allergens behind. Use a vacuum with a built-in HEPA filter or attach one to your canister vacuum’s exhaust port (upright models usually lack this feature). For severe dust allergies, consider investing in an industrial-grade vacuum system. Some allergists recommend Nilfisk, known for its superior filtration, priced around $500. Consult your allergist to determine if such products suit your needs and where to purchase them.

8: Use a Dehumidifier

Dust mites thrive in moist conditions, which accelerates their reproduction. Consider purchasing a dehumidifier or utilizing an air conditioner, both of which effectively reduce humidity. A dehumidifier also aids in inhibiting mold growth, another common allergen (ensure you adhere to the manufacturer's maintenance guidelines). Additionally, using exhaust fans during cooking or showering can help maintain lower humidity levels.

9: Wasabi

For hay fever enthusiasts who enjoy Japanese cuisine, this solution is ideal. Wasabi, the vibrant green, spicy accompaniment found in many Japanese meals, belongs to the horseradish family. Those who have experienced an overly generous serving of wasabi (or even plain horseradish) are familiar with its ability to stimulate sinuses and tear ducts. This reaction is due to allyl isothiocyanate, a component in wasabi that enhances mucus flow.

One of the most enjoyable methods to consume allyl isothiocyanates is by spreading horseradish on your sandwich or adding wasabi to your preferred sushi. Alternatively, though less palatable, you can buy grated horseradish and consume 1/4 teaspoon to help ease allergy symptoms.

10: Avoid the Culprit

Minimizing exposure to allergens is often the most effective strategy to alleviate allergy symptoms. For instance, if you're allergic to cats, steer clear of visiting friends who have them. When interaction is unavoidable, keep the visit brief, refrain from touching the animal, and wash your hands thoroughly afterward.

Burning household or construction waste is a common practice in some regions, but it may not be the best choice. Smoke from treated wood containing heavy metals or chemicals can cause discomfort for anyone, especially those with allergies or asthma, as their respiratory systems are highly sensitive. Additionally, be cautious about what you burn in your fireplace. Ideally, avoid using the fireplace entirely when it's lit.

If you're allergic to grass, it's advisable to let someone else handle lawn mowing during pollen season. Contact your local county extension service to determine the pollination period in your area and arrange for a lawn-care service, friend, or family member to manage your lawn during that time. (As a general guideline, in many regions, those with grass allergies should avoid mowing between May and early July.)

To learn more about allergies and their treatments, check out the next page.