Natural Remedies for Seasonal Allergies: Holistic Approaches to Managing Spring Allergies

Spring is in the air, and so are allergens.

Health & Wellness
 Min read
March 24, 2024

Spring is in the air, and so are allergens. 

Nobody likes to experience sneezing, congestion, a runny nose, and other annoying symptoms that make you feel miserable. 

But thankfully, if you are one of the millions of people who suffer from seasonal allergies, natural remedies and lifestyle changes can help to alleviate your irritation.


Trees, grass, and plants often use wind to spread their seed particularly in the spring and summer, and unfortunately, this pollen often triggers an overreaction in people’s immune systems; Pollen is the most common cause of Springtime allergies in the United States.

An overactive immune response can cause a number of frustrating symptoms like:

  • itchy, watery eyes
  • Scratchy throat
  • Stuffy, runny nose 
  • Coughing
  • Fatigue

Paying attention to the time of year where your allergies kick up the most can help you determine the cause of your symptoms, and help you know how to manage them naturally. 

Lifestyle Changes for Managing Allergies

There are several ways you can be proactive in preventing symptoms during allergy season:

Reduce your exposure to allergy triggers.

Dry, windy days are perfect for pollen to move about, so keeping your windows closed and limiting your time outdoors on these days can help prevent a flare up. Rain dampens pollen so your best bet is to go outside after a good rain.

Avoid activities like lawn mowing, weed pulling and other outdoor chores that stir up your allergen.

Showering before bed rather than in the morning can help rinse pollen off your skin and hair, and to keep pollen off your pillow and away from your face.

Pay attention to the pollen count

Check the pollen count on your weather app in the morning to help you take extra precautions as necessary.

Keep doors and windows closed on days/times when pollen counts are high. The pollen count is often the highest in the early morning, so try to avoid outdoor activities during these times if possible.

Keep indoor air clean

Air conditioners or air filters can help clean the air in your home, removing dust and allergens that can irritate your eyes and nose. Regular dusting and vacuuming also help keep the air you breathe at home clear.

Keep indoor air clean

Air conditioners or air filters can help clean the air in your home, removing dust and allergens that can irritate your eyes and nose. Regular dusting and vacuuming also help keep the air you breathe at home clear.

Natural Remedies for Allergy Symptoms

Here are a few natural remedies that are often used to help relieve allergy symptoms. 

Please keep in mind that we are not giving medical advice in this blog. We suggest you talk to your doctor before using. 


Many people believe that honey–especially local raw honey– can help build up natural immunity to allergens over time as it is made from pollen in your local area. While this idea hasn’t been studied much, honey is an antioxidant and an anti-inflammatory that has been used effectively as a remedy for sore throats.

Stinging Nettle

One study found that Stinging Nettle blocks histamine receptors and stops the release of chemicals that trigger allergy symptoms, effectively reducing sneezing and itching in people who suffer from seasonal allergies.¹  You can cook and safely eat the leaves, use it to make tea, or take it as a supplement 


Butterbur is a marsh shrub that has been used for a variety of problems, but most notably for itchy eyes caused by seasonal allergies. Studies found that butterbur was found as effective for itchy eyes as a commonly used oral antihistamine.²

Unprocessed butterbur contains chemicals called pyrrolizidine alkaloids (PAs) which cause serious liver damage and other illnesses in humans so if you plan to take butterbur make sure the label says “PA-free.”


Adding ginger to your food or drinking it as a tea is an easy way to take advantage of this root vegetable’s anti-inflammatory properties.


Bromelain, an enzyme found in pineapples, helps reduce nasal swelling and thins mucus to help you breathe a bit easier during allergy season.

Essential Oils

Diffusing oils particularly peppermint oil, eucalyptus oil, and Frankincense are known to help relieve inflammation easing allergic rhinitis.

Eating Right

Certain nutrients, particularly quercetin and vitamin C, have natural antihistamine properties that help control allergy symptoms.

You can get extra Quercetin by eating food like broccoli, cauliflower, green tea, and citrus fruits, or add some Vitamin C to your diet by adding fresh-squeezed lemon juice/ a splash of apple cider vinegar to a glass of water or enjoying some citrus fruits.

Pietra Fitness