Spring is right around the corner, and with it comes plenty of sniffling, sneezing, and seasonal allergies. For 25% of Americans — roughly 81 million people — spring is defined by allergies.

If you’re like most people, you probably pick up an over-the-counter antihistamine and hope for the best, but did you know there are plenty of natural remedies for allergies that may prove to be just as effective?

Natural remedies can be a promising alternative to treating allergies, whether that be because you want to avoid medication side effects or just take a more homeopathic approach to your health.

When you get looking, you’ll find remedies everywhere: your local farmer’s market, your kitchen cabinet, and yes, even your local pharmacy. Read on to discover five of the best natural remedies for allergies.

1. Local Honey

Perhaps the most tried and true allergy remedy is honey. Local honey contains trace amounts of the same pollens that cause allergies in your area.

When you consume honey, you expose your immune system to these allergens, developing tolerance and, over time, becoming less sensitive to them.

A 2013 study confirms the efficacy of local honey in fighting allergies.

The recommended dosage is one tablespoon of honey per day in the morning. You can have the honey by itself, or you can mix it into teas, drizzle it on top of yogurt, or add it to your oatmeal.

Ideally, you should start taking honey a few weeks before your seasonal allergy symptoms start, giving your immune system plenty of time to get adjusted.

Buying local honey is also a great way to support your community. Try finding it at farmer’s markets or from beekeepers directly.

2. Stinging Nettle

If you’ve ever walked through tall grass in the summertime and felt a familiar burning, itchiness, or swelling, you may have walked through a bush of stinging nettle.

But even though skin exposure to stinging nettle can be harmful, ingesting it can have many health benefits, one of which is the reduction of seasonal allergies.

Stinging nettle contains compounds with anti-inflammatory properties that may help reduce the symptoms of allergies, particularly nasal congestion and itching.

It’s also believed to regulate histamine levels in the body, which play a key role in allergic reactions.

A 2017 study confirms the efficacy of stinging nettle in fighting allergic rhinitis (allergies).

You may be able to find stinging nettle at your local pharmacy or health food store, either in powdered form, capsules, or liquids. Nettle tea is another popular means to get the anti-inflammatory effects of the plant.

3. Quercetin

Quercetin belongs to a group of plant pigments called flavonoids that give many fruits, flowers, and vegetables their colors.

However, quercetin has many health-promoting benefits for the body, including the treatment of hyperglycemia, hypertension, and — you guessed it — seasonal allergies.

Like stinging nettle, quercetin contains anti-inflammatory properties that treat allergies. You can find quercetin supplements, but it’s much easier to get it through food.

Foods that are naturally high in quercetin include:

• Fruits: Apples, berries (especially cranberries and blueberries), citrus fruits, grapes
• Vegetables: Onions, garlic, kale, broccoli, spinach, red and green peppers
• Herbs: Dill, cilantro, capers, lovage
• Other sources: Black and green tea, red wine

4. Probiotics

By now, you may know that probiotics are something like a wonder drug in the world of homeopathic medicine. Probiotics are responsible for the health of your gut microbiome, which influences your immune system and regulation of allergic reactions.

Poor gut health is strongly correlated with allergies, sensitivities, and intolerances. One of the best ways to prevent them, then, is to keep your gut healthy with probiotics.

Many foods are naturally rich in probiotics, including yogurt, kefir, sauerkraut, kimchi, and miso soup. If you struggle to get enough probiotics in your diet, you can add a high-quality probiotic supplement.

Your pharmacist can help you find the right probiotic for you, but here are a few tips to keep in mind:

• CFU count: CFUs indicate the number of viable microorganisms in each serving of probiotics. A range of 5-50 billion CFUs per day is generally considered beneficial.

• Strain diversity: Look for supplements that contain a variety of bacterial strains. Different strains offer distinct health benefits, and a diverse range can contribute to overall gut health.

• Prebiotics: Some supplements include prebiotics, which promote the growth of beneficial bacteria, and make probiotics even more effective.

5. Saline Nasal Spray

Finally, saline sprays can be an excellent treatment for allergies you may already have.

Saline sprays are a natural alternative to medicated sprays, using a mixture of non-iodized salt and baking soda dissolved in sterile water to alleviate nasal congestion, reduce inflammation, and flush out allergens.

Similarly, neti pots can clear sinus passages and offer allergy relief. Neti pots require a bit more technique, but many healthcare professionals consider them the more effective of the two options.

In the end, though, it comes down to personal preference.

You can find a variety of nasal sprays, saline solutions, and neti pots at your pharmacy.

Conclusion

Seasonal allergies affect millions of Americans every year, but the solution doesn’t always have to be an over-the-counter or prescription allergy medicine.

Consider testing out any of these natural remedies to alleviate your symptoms and enjoy the added health benefits. This year, don’t let your season be defined by sniffling, sneezing, and sinus pressure.

Try these remedies and get the spring back in your step.

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