Holistic Options for Allergy Relief

It’s allergy season in Taos, and while I’m enjoying the longer days and the warmer weather, it’s been a bit rough for me to contend with all the pollen in the air. I wake up with a stuffy nose and itchy throat, and when I spend too much time outside near the trees, my eyes also itch and my congestion gets worse. I decided to do some research to understand why these symptoms happen, and how to alleviate them.

Why do we experience allergies?

The body essentially is recognizing pollen (or other airborne allergens like dander, mold spores, or dust mites) as more dangerous than it really is, and so it responds to them by creating histamine (along with other chemicals) to remove the invader. Histamine is the main culprit behind symptoms like sneezing, runny nose, itchy eyes, and swelling. It increases mucus production and dilates blood vessels, leading to congestion and irritation.

What can help?

1. Herbs

Peppermint

Peppermint can either be taken as a tea or extract, and also can be diffused as an essential oil. There have been several studies on animals that have promising results. This study found that peppermint extract inhibited histamine release from mast cells and significantly reduced nasal symptoms such as sneezing and nasal rubbing in sensitized rats. Another study found that inhalation of these essential oils restored tight junction integrity and suppressed inflammation in the nasal mucosa, indicating a therapeutic mechanism for treating hay fever.

Butterbur

While this is one I haven’t personally tried yet, Butterbur is known for its effects on hay fever. According to this study, Butterbur worked similarly to a common allergy medication, the only difference being that Butterbur didn’t have any side effects of drowsiness that the allergy medication provided. Another study found that Butterbur was effective for 90% of the patients had improvements in their symptoms. It can cause gastrointestinal discomfort for some, so make sure to give yourself proper dosages if you decide to take it, and stop using it if it causes too much discomfort.

Stinging Nettles

Nettles are my go-to when it comes to allergy relief. It’s astringent, analgesic, and antimicrobial. This study found that it can reduce allergy-related inflammation. While you wouldn’t want to take them fresh because of their sting, the dried leaves can be made into a tea, you can cook the fresh ones, or you can take it as a tincture.

Ginger

Ginger is another great and safe herb to work with when it comes to allergies. The Sinus and Allergy Wellness Center of Scottsdale states that “Ginger works as a natural antihistamine, potent antiviral agent, and immune booster.Try some ginger tea to alleviate nasal congestion and headaches. While you sip your tea, inhale the steam coming out of your cup.”

2. Saline in the Nasal Passages

You can use a nasal spray if you’d like, but I’ve found the Neti pot to be particularly helpful. You do need to make sure you’re using reverse osmosis or distilled water, or build the water and then allow it to cool. But then you can add some non-iodized salt to the water. Then you simply stand over a sink with your head tilted to one side, and pour the water into one nostril. Let it pour back out of your other nostril. Then you can switch sides and repeat the process.

3. Probiotics

There have been several studies showing the efficacy of using probiotics to relieve the symptoms of seasonal allergies. This one includes that certain strains seem to help more than others. While you can get probiotics in capsule form, they also occur naturally in cheeses and fermented foods like sauerkraut, kombucha, pickles, yogurt, kefir, natto and tempeh.

4. Acupuncture

A 2015 study found that real acupuncture significantly reduced symptoms such as sneezing and itchiness of the ears and palate, and improved participants' quality of life. The treatment was well-tolerated, with no severe adverse effects reported. Another study from 2022 proved the same thing- that acupuncture improved the nasal symptoms and quality of life for those receiving treatment. It’s best to receive multiple treatments when receiving acupuncture, as it seems to improve symptoms over time.