8 Natural Remedies for Allergies

How can I reduce my allergies naturally? Natural remedies for allergies include breathing in steam, taking herbs and supplements, and using nasal sprays.

Allergens, such as dust mites, mold, pet dander, and pollen, cause allergies. Your body overreacts to those harmless substances if you are allergic to them. Histamine is released in response to exposure to an allergen, resulting in symptoms like a stuffy or runny nose, clogged ears, sneezing, and watery eyes.

Home remedies can provide all the relief you need with relatively little expense or hassle. Read on to learn how to stop allergies immediately with these eight natural remedies for allergies.

Person blows their nose with a tissue at home.

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1. Dehumidifier

You might use a dehumidifier during the spring and summer to help control allergy symptoms. Make sure you clean your dehumidifier regularly with a vinegar solution and empty it daily.

Dehumidifiers remove moisture from the air, inhibiting mold growth if moisture levels are less than 30% to 50%. Remember that you might worsen allergy symptoms if you are allergic to substances like pet dander or pollen and the air is too dry. A lack of moisture in the air can dry out your skin and irritate your nasal passages.

2. Essential Oils

Essential oils are concentrated plant extracts that provide soothing flavors and scents. There are several types of essential oils, all of which have varying effects on the body.

Eucalyptus, for example, has a strong, piney aroma that can supercharge steam inhalation. Eucalyptus oil can open your sinuses and nasal passages. The vapor provides a bracing, menthol-like sensation that can make breathing feel easy.

Other essential oils that may improve allergy symptoms include:

  • Frankincense
  • Lavender
  • Ravensara
  • Rosemary
  • Sandalwood

Try adding a few drops of essential oil to a bowl of steaming water or the shower floor before you step in. Just do not swallow the oil or apply it directly to your skin. For example, eucalyptus oil can be toxic in concentrated amounts.

3. HEPA Filters

High-efficiency particulate air (HEPA) filters trap allergens and other airborne irritants, such as dust and pet dander. Some portable air cleaners have HEPA filters to purify the air in confined spaces.

Whole-house systems, in contrast, that incorporate HEPA filters into heating, ventilation, and air conditioning (HVAC) systems give the best air quality. HEPA filters also remove moisture from the air and floors to curb mold growth and mildew that can worsen allergies.

Want to try a portable filter? We like the Honeywell HPA100 True HEPA Allergen Remover ($153; amazon.com), which helps circulate air five times per hour.

4. Herbs and Supplements

Research has shown that certain herbs and supplements help relieve allergy symptoms, including:

  • Bromelain: This enzyme found in pineapple may reduce swelling and improve breathing.
  • Ginger: You might consider drinking hot herbal teas that contain ginger for allergy relief. This plant may help alleviate inflammation.
  • Spirulina: A study published in 2020 found 2 milligrams (mg) doses of this blue-green algae to be more effective than 10mg of Zyrtec (cetirizine).
  • Quercetin: Some evidence suggests that this plant pigment has anti-inflammatory properties.

Of note: Research is ongoing to confirm the effectiveness of these options in treating allergy symptoms. Many supplements have not been tested for their effects on children, pregnant people, and those who are breastfeeding.

Keep in mind that the Food and Drug Administration minimally regulates supplements. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Speak with a healthcare provider or pharmacist before starting any supplements.

5. Nasal Spray

Nasal steroid sprays help decrease inflammation, open nasal passages, and relieve a runny or stuffy nose and sneezing. Most are available over the counter. Remember that nasal steroid sprays may cause headaches, dry out your nasal passages, and result in nosebleeds if you take them for long periods.

Some people with allergies might prefer saline nasal sprays ($6; amazon.com), which are easy to use. This nasal spray delivers saline evenly to get rid of excess mucus, flush out allergens, and moisturize your nasal passages.

6. Neti Pot

Neti pots have become a mainstream remedy for allergies and stuffed-up sinuses. This treatment rinses your nasal cavity with a saline solution, flushing out allergens and loosening mucus. You can buy a Neti pot ($18; amazon.com) online or at your local drugstore.

Using a Neti pot is simple. Fill the pot with a mixture of salt and warm water, which you can buy premeasured kits for or make your own. Tilt your head to the side and pour the solution into one nostril until it flows out the other. Repeat the process on the opposite side. Clean your Neti pot before and after use.

Of note: You'll want to use boiled, distilled, or filtered water only. Tap water can introduce potentially dangerous organisms into your system. Check this guide from the Centers for Disease Control and Prevention (CDC) about what filters to buy if you choose filtered water.

7. Showering

A steaming hot shower can temporarily soothe your sinuses and clear stuffed-up nasal passages. A quick rinse after spending time outdoors helps remove allergens from your skin and hair. Just make sure that the water is not too hot, which might result in scald injuries.

Remember to strip off your shoes and clothes and shower right away if you have been planting, pruning, or weeding in a garden. Showering prevents pollen from spreading to your clothes, furniture, pillowcases, and other surfaces.

8. Steam

Other methods of inhaling steam—like store-bought vaporizers, for example—help flush out mucus and moisten dry nasal passages nearly as well as a shower. Research has found that inhaling steam helps open nasal passages and alleviates a runny nose, facial pain, and sneezing.

Try pouring boiling water into a bowl or other container. Drape a towel over your head to form a tent, and then inhale deeply through your nose for five to 10 minutes. Be careful not to get your face too close to the water to avoid scalding yourself. This method might be more convenient than taking several showers per day.

Avoid Triggers 

The best remedy for allergies is to avoid triggers as much as possible. This strategy helps prevent symptoms by limiting your exposure to allergens. You might want to stay indoors, for example, on dry, windy days if you are allergic to pollen. Those weather conditions increase the amount of pollen circulating in the air.

Other ways to avoid triggers include:

  • Avoid placing damp clothing and towels in a hamper.
  • Do not lay on fabric or upholstered furniture if possible.
  • Install wood or other hard flooring in your home if possible.
  • Keep the doors and windows in your home closed. 
  • Know what plants and trees you are allergic to, and do not plant them near your home. 
  • Make sure that your bathtub and sinks are clean.
  • Replace your air conditioner and furnace filters regularly.
  • Use pull-down shades, which collect less dust than blinds with cloth or slats.
  • Wear a high-quality mask while cutting the grass, gardening, or mowing the lawn.
  • Wrap your bedding and mattress in mite-proof covers.

Considerations

Talk with a healthcare provider to determine what other options may be helpful if home remedies are ineffective in relieving your symptoms. They might recommend antihistamines and decongestants or prescribe leukotriene inhibitors. This medication blocks chemicals your body releases in response to an allergen.

You might require immunotherapy (allergy shots) if you have severe symptoms. A healthcare provider will inject a small amount of an allergen to help your body build up resistance to it. This treatment typically takes three to five years to be fully effective.

Anaphylaxis

Anaphylaxis is a life-threatening reaction to an allergen. This severe allergic reaction mostly occurs with allergies to drugs, food, and insect bites and stings. Although rare, some people might develop anaphylaxis after exposure to dust mites, mold, pet dander, and pollen.

Seek medical attention right away if you or someone else develops anaphylaxis. Symptoms include:

  • Abdominal and chest pain
  • Coughing, wheezing, and making high-pitched sounds while breathing
  • Diarrhea, nausea, and vomiting
  • Feeling dizzy
  • Heart palpitations
  • Hives and itchy, red skin
  • Swelling of the eyes, face, and tongue
  • Trouble breathing and swallowing

How To Allergy-Proof

You can prevent and reduce allergy symptoms as much as possible by making lifestyle changes. Here are some ways to allergy-proof your home:

  • Avoid outdoor tasks if it's dry, hot, or windy.
  • Clean your home regularly, ensuring no dust build-up or mold growth.
  • Get rid of carpet and fabric or upholstered furniture.
  • Install air conditioner and furnace filters.
  • Keep your pets in separate rooms from where you eat and sleep. 
  • Opt for a humidifier to keep the air in your home moist if you are allergic to pet dander or pollen.
  • Use a dehumidifier to reduce moisture levels in your home if you are allergic to dust mites or mold.

A Quick Review

You can reduce allergies naturally with remedies like breathing in steam, taking herbs and supplements, and using essential oils and nasal sprays. You may consider talking to a healthcare provider if those methods do not work or your symptoms worsen. They might recommend antihistamines, decongestants, or, in severe cases, allergy shots. 

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Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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