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Natural Relief & Effective Remedies for Spring Allergies


Many pink & white magnolias are in bloom against a backdrop of green trees and grass
Magnolias in bloom at the San Francisco Botanical Garden

As magnolias and daffodils bloom in the Bay Area, many of us recognize the telltale signs that spring allergies are on their way. For many, the glory of spring blooms can also mean dealing with sniffles, sneezes, itchy eyes, and general discomfort. Fortunately, there are abundant tools for natural allergy relief so we don't have to rely solely on over-the-counter medications. Let's explore some holistic approaches to managing spring allergies.


Understanding the Allergic Response

Allergic rhinitis from pollen occurs when the immune system overreacts to the presence of a molecule-- one that it identifies as a threat to the system, but which is actually benign. This overreaction triggers a cascade of inflammatory events involving mast cells, histamine, IgE antibodies, eosinophils, T-cells and cytokines. Many of these well-intentioned, protective cells lead to inflammation and irritation of the nasal mucosa, which leads to the classic allergy symptoms of sneezing, congestion, and itchy eyes.


We can get natural allergy relief by:

  • clearing the nasal passages of the offending invaders

  • decreasing inflammation of & soothing the nasal mucosa

  • using the digestive tract to process and clear inflammatory molecules

  • regulating & stabilizing the immune system

Neti Pot: Clearing the Airways Naturally

Nasal irrigation using a neti pot or squeezable nasal syringe is an effective way to alleviate symptoms of allergic rhinitis. Research indicates that daily nasal irrigation can significantly improve allergic rhinitis symptoms in a majority of individuals. It is very important to use distilled or boiled water to avoid introducing harmful bacteria into the sinuses. Additionally, I recommend using the saline packets sold commercially for this purpose as opposed to DIY-ing with salt-- the saline packets are designed to be the correct dilution strength & pH for the delicate nasal lining.


Nutrition and Diet: Fueling Your Body Right

A wide variety of bright vegetables are on display

A healthy diet plays a crucial role in managing allergies by reducing inflammation and supporting immune function. An anti-inflammatory diet rich in fiber, omega-3 fatty acids, and flavonoids found in colorful fruits and vegetables can help the body process histamines and alleviate symptoms. Foods such as onions, berries, tea, and nuts contain quercetin, a natural antihistamine that can be incorporated into your daily meals. While there's no single magical food that will wash away all your allergy symptoms, the bromelaine found in pineapple may be helpful to reduce histamine inflammation & thin nasal mucus.


Herbal Remedies: Nature's Pharmacy

A close-up of mint and rosemary growing in a garden

Various herbs and botanicals offer relief from allergic symptoms. Peppermint, rosemary, lemon balm, and sweet basil contain rosmarinic acid, which has been shown to reduce sneezing and runny nose associated with allergic rhinitis. Chinese herbal medicines, such as Chen Pi (citrus peel), have demonstrated anti-inflammatory and antihistamine properties in animal studies. Most of these herbs are safe for the average person to consume as teas daily and they may provide gentle relief for your allergy symptoms, but for the best outcome using herbal medicine to manage your allergy symptoms, you should work with a trained herbalist such as a Licensed Acupuncturist to get a complete herbal regimen at a proper therapeutic dosage.


If you're curious about why I prefer prescribing custom herbal medicine formulations over recommending single-ingredient extracts or one-size-fits-all supplements, you can check out this article I wrote for the Acupuncture & Integrative Medicine College blog a few years back. Additionally, before prescribing anyone a higher-than-food-amount of any herbal medicine or supplement, I check the ingredients and any medications they're already taking for contraindications or safety concerns in the NatMed database, which provides comprehensive evaluations of herbal and supplemental medicines based on scientific research and published literature.


Acupuncture: A Time-Honored Practice


A relaxed and smiling patient receives a sinus massage in an acupuncture clinic

Acupuncture, an ancient Chinese therapy and my favorite tool in my practitioner's toolkit, has gained recognition in modern medicine as a viable treatment for allergic rhinitis. Several recent meta-analyses have shown that acupuncture can rival over-the-counter allergy medications in improving nasal symptoms and overall quality of life. Furthermore, acupuncture has been included in clinical practice guidelines by the American Academy of Otolaryngology as a recommended non-pharmacological therapy for allergic rhinitis.


Self-Care Practices: Facial Massage for Body and Mind

Self-care practices like Qi Gong self-massage can help alleviate sinus pressure and promote relaxation. The gentle massage techniques can stimulate acupuncture points on the face, aiding in sinus drainage and relieving congestion.



This sequence is taught by a monk at the Deer Park Monastery, one of the spiritual centers of Zen Buddhism as taught by Thich Nhat Hanh, so the vibes are delightful. 


In conclusion, spring allergies don't have to put a damper on your enjoyment of the season. By incorporating natural remedies, dietary changes, and mindful practices into your routine, you can find natural allergy relief and embrace spring with open arms. Remember to consult with healthcare professionals or licensed practitioners for personalized advice and guidance tailored to your specific needs. Here's to a season of renewed vitality and well-being!

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