If you suffer from allergic rhinitis, you know how frustrating it is to wake up with a stuffy nose, or to suddenly have unbearably itchy eyes in the middle of a busy day.
While over-the-counter antihistamines and decongestants are widely available for immediate relief, most of these can cause drowsiness, which some may find inconvenient. Thankfully, there exists a wide variety of alternative remedies that you can try if you’re not so keen on taking pills.
But first, let’s get to know more about allergic rhinitis – how and why it happens.
What Is Allergic Rhinitis?
Allergic rhinitis, or hay fever, is your body’s response to certain allergens. It is an inflammatory condition that affects the nasal passages, sinus, ears, eyes, and throat. When your body comes in contact with an allergen, like pollen or dust, your body releases histamine, a natural chemical whose purpose is to defend the body from these allergen. Unfortunately, the increase in histamine is what causes the symptoms we all hate: runny nose, sneezing, and itchy eyes.[1]
There are two types of allergic rhinitis: seasonal and perennial. As the name suggest, seasonal allergies happen during seasons when allergens like pollen are released en masse, typically during spring and fall. Colder weather may also trigger allergies.
Perennial allergies on the other hand, happen year round, which is triggered by indoor allergens such as dust mites and pet dander.
Allergies can affect anyone at any time, but those who have a history of allergies in their family are more likely to develop allergic rhinitis. Other factors that can trigger allergic rhinitis include cigarette smoke, chemicals, humidity, air pollution, and wood smoke.
9 Natural Remedies for Allergic Rhinitis
If you have persistent allergic rhinitis and are seeking for an alternative way to relieve symptoms, there exists a wide range of natural remedies you can try. Not only will these provide temporary relief, but these can prevent allergic reactions in the long run by strengthening your health altogether.[2,3,4]
- Stinging Nettle
Stinging nettle is one of the most well known herbal remedies for allergies, as it provides an almost instant relief from itching sneezing, coughing, and nasal congestion. This makes stinging nettle an almost equal alternative to overt-the-counter antihistamines.
Stinging nettle has antioxidant, astringent, antimicrobial, and analgesic properties that are one of the most potent out of all herbs. And the best part about it is that it doesn’t come with side effects – except for the fact that it is a diuretic, which means that you’ll feel the need to pee more than usual. If you’re not a fan of the drowsiness that come with taking decongestants and antihistamine, then stinging nettle should be your go-to relief for your allergies.
For allergy relief, stinging nettle is typically consumed as a tea. Stinging nettle extract supplements may also be available for the long term management of allergies.
- Perilla
Perilla is a leafy herb that you may typically encounter in Japanese and Korean cuisine, where it is used both as a garnish or ingredient. Perilla leaves are also used in traditional Chinese medicine to treat a wide variety of illnesses, which comes from its anti-inflammatory, antidepressant, anorexigenic, and tumor-preventing properties. However, it is mostly used in Chinese medicine for its anti-allergic properties.
The anti-allergic properties of perilla is believed to come from its rosmarinic acid, one of its main active components. Romarinic acid is known to soothe allergy symptoms, such as watery eyes and irritated nose. In a study from Japan, taking perilla extract daily was found to be effective for those who suffered from seasonal rhinoconjuctivitis.[5] Perilla extract is also known to relieve allergy-induced skin conditions.
- Sea Buckthorn
Sea buckthorn is a thorny shrub whose leaves, flowers, seeds, and fruits are used to make medicine. Often referred as the “holy fruit of the Himalayas”, the sea buckthorn is rich in beneficial compounds that have made it a popular remedy in Ayurvedic and Chinese medicine.[6]
Its berries are especially dense in nutrients, as it is a great source of tannins, quercetin, provitamin A, vitamin E, vitamin C, and B complex vitamins. It also contains superoxide dismutase, an enzyme which is known to protect lung tissues from free radicals.[7]
Thus, sea buckthorn is especially helpful in strengthening your lungs, especially if you suffer from allergic rhinitis.
- Butterbur
Butterbur is a type of marsh plant that has long been used in folk medicine as treatment for pain, headaches, fevers, and digestive ailments. While it is no longer widely used to treat these ailments, recent studies have shown that butterbur is a viable treatment for nasal allergies.
For instance, one human study found that butterbur tablets were capable of improving allergy symptoms after just one week of regular intake. Within five days, the participants were observed to have lower levels of histamines and leukotrienes in their bodies.[8]
Another study from the National Center for Complementary and Integrative Health also found that butterbur root or leaf extract is capable of relieving hay fever, although it has shown no effect on asthma or allergy-related skin reactions.[9]
If you’re interested in taking butterbur, it should not be consumed it its raw form as it contains alkaloids (PAs) which can be toxic for the liver and kidneys and may even cause cancer. Always look for PA-free butterbur products, which are generally safe and effective. If you are allergic to ragweed, marigold, daisy, or chrysanthemum, you should not consume butterbur as it belongs to the same plant family.
- Ginger
While it may be more popular for its culinary uses, ginger is also renowned for its benefits on overall health. It is considered as one of the best natural decongestants and antihistamine, with additional immunity-boosting capabilities, which comes from its potent antioxidant content. In fact, it has been used as a natural remedy for thousands of years.
In an animal study from 2016, ginger was found to be capable of suppressing pro-inflammatory proteins in the blood of mice, which shows that it is capable of relieving allergy symptoms.[10]
And the best part about ginger is that it can be prepared in many ways: whether raw, cooked, or dried, ginger is just as effective and safe for consumption. But if you’re looking for a quick relief for your allergy symptoms, drinking ginger tea is a great way to clear your airways.
- Yarrow
Yarrow is a common but very useful herb when it comes to natural medicine. It has antiseptic, antispasmodic, astringent, and diaphoretic properties, and it is traditionally used to treat colds, the flu, and fevers.
Its ability to inhibit histamine release will help calm down the common symptoms that come with allergic rhinitis. Its antimicrobial and anti-catarrhal properties will also help strengthen your lung health.
The best way to take yarrow for allergies is to drink it as a tea. However, if you’re allergic to plants that belong to the ragweed family, it is best to avoid yarrow completely. Pregnant women are also advised to avoid taking yarrow as its effects on pregnancy is not yet well-studied, although it is known to cause miscarriages and affect the menstrual cycle. Otherwise, yarrow is generally safe for consumption, although you may feel the need to urinate more.[11]
- Omega-3 Fatty Acids
Omega 3 fatty acids are what most people may know as fish oil, as this essential fat is mostly found in fatty fish such as salmon, tuna, and sardines (although a few plant sources exist as well). While it may be more popular for its benefits to the heart, omega-3 fatty acids can also reduce inflammatory chemicals, such as the ones that cause allergic reactions.
In fact, research has shown that prenatal supplementation of omega-3 reduces the risk of atopic dermatitis and food allergies in infants. Another study also found that omega-3 supplementation in adults reduces the effects of both asthma and atopic dermatitis.[3]
Omega-3 fatty acids can either be obtained from supplements or food, all of which are generally safe and easy to consume. If you cannot eat fish and its products, some excellent plant sources of omega 3 fatty acids include avocadoes, chia seeds, brussels sprouts, walnuts, and flaxseeds.
- Vitamin D
Vitamin D is the essential nutrient that you may know as the “sunshine vitamin”, as it is primarily obtained from the sun. It is especially important to our bodies because it is crucial for regulating our immune system cells, as well as regulating the chemicals that are responsible for allergic reactions.
In one study, vitamin D supplementation was shown to improve symptoms of patients with allergic rhinitis and vitamin D supplementation, however this was done in conjunction with antihistamines.[3]
In one review of existing research, it was found that some clinical studies have shown a tendency that serum vitamin D level is inversely associated with allergic rhinitis.[12]
Although the general consensus is that further research is needed, vitamin D is nonetheless proven to be a crucial part of strengthening our immune system.
Apart from sunlight, vitamin D can also be obtained through supplements and food. Some great examples of vitamin D food sources include oily fish (salmon, sardines, herring, and mackerel), red meat, egg yolks, liver, and vitamin D fortified foods.
- Quercetin
Quercetin is an antioxidant that can be naturally found in onions, apples, grapes broccoli, and citrus fruits, and is known to reduce the risk of developing chronic diseases like heart disease, cancer, and cognitive degeneration. As a powerful antioxidant, quercetin is also able to suppress inflammation, including those associated with allergies.
In one test tube study, quercetin was found to inhibit histamine, the chemical responsible for our allergy symptoms.[13] One animal study also found that quercetin supplements were able to reduce peanut-induced anaphylactic reactions in mice.[14]
Another great thing about quercetin is that it can be found in a lot of organic food sources. Some examples include capers, onions, tomatoes, cherries, apples, broccoli, green/black tea, and kale. Quercetin is also available as dietary supplements.
Additional Tips For Managing Allergic Rhinitis
Apart from consuming these alternative remedies, there are other methods you can try to manage your allergic rhinitis. These will not only provide relief for your allergies as these are also long term solutions to completely reduce your chances of catching another allergic reaction.
Allergy-Proof Your Home
One of the best ways to completely reduce the chances of those bothersome allergies from happening is to prevent it from right inside your home.
If you’re sensitive to pollen, keep your windows shut during spring or fall to minimize the allergens that get inside your home. Changing your clothes before coming inside your house will also prevent the pollen that has accumulated on your clothes from getting inside your house.
For perennial allergies, minimizing dust accumulation in your home may prove to be an extra challenge. Firstly, make sure to change your bedding every week, and wash your sheets in warm water (around 54 C) to kill off particles. Choosing furniture that aren’t hard to clean will also reduce the effort needed, but this also means that you’ll have to avoid upholstered furniture.
Remove any carpeting and instead choose hardwood and linoleum floorings, as dust tends to settle on carpeted floors, which is also hard to completely clean.
Install HEPA Filters
High Efficiency Particulate Air (HEPA) work by trapping contaminants in a complex web of fibers, trapping the microscopic particles suspended in the air inside your room. Plenty of air purifiers have HEPA filters installed, and they’re worth trying if dust bothers you a lot in the morning.
Saline Sprays
Saline sprays are typically found in most stores, and these will instantly provide relief for clogged nasal passages and flush out irritants.
Conclusion
Allergic rhinitis isn’t usually considered a serious illness, but it can be quite inconvenient especially if it hits you in the middle of the day.
Thankfully, there exists a wide range of herbs and natural compounds that can help us deal with these allergies easier. And the best thing about these alternative treatments is that they don’t usually come with side effects even if they’re just as effective as over-the-counter antihistamines (take stinging nettle, for example).
But of course, the best way to manage allergies is by creating an allergy-proof space. This gives your nasal passages a break from the allergens it may come in contact with on the outside, and it’ll reduce your changes of waking up with a stuffy nose once again.
References
[1] Moore, K. (2019, March 7) Allergic Rhinitis. Retrieved on November 9, 2020 from https://www.healthline.com/health/allergic-rhinitis
[2] Sinus and Allergy Wellness Center (2018, July 10) 6 Herbal Remedies for Allergic Rhinitis. Retrieved on November 9, 2020 from https://www.sinusandallergywellnesscenter.com/blog/allergic-rhinitis-6-herbal-remedies-to-try-sinus-allergy-wellness-clinic
[3] Wong, C. (2020, August 6) Natural Remedies for Allergies. Retrieved on November 9, 2020 from https://www.verywellhealth.com/natural-allergy-remedies-89245
[4] Leonard, J. (2018, October 8) Top 5 natural antihistamines for allergies. Retrieved on November 9, 2020 from https://www.medicalnewstoday.com/articles/323276
[5] Oh, H. A., Park, C. S., Ahn, H. J., Park, Y. S., & Kim, H. M. (2011). Effect of Perilla frutescens var. acuta Kudo and rosmarinic acid on allergic inflammatory reactions. Experimental biology and medicine (Maywood, N.J.), 236(1), 99–106. https://doi.org/10.1258/ebm.2010.010252
[6] Petre, A. (2018, December 5) Top 12 Health Benefits of Sea Buckthorn Oil. Retrieved on November 10, 2020 from https://www.healthline.com/nutrition/sea-buckthorn-oil
[7] Kinnula, V. L., & Crapo, J. D. (2003). Superoxide dismutases in the lung and human lung diseases. American journal of respiratory and critical care medicine, 167(12), 1600-1619. https://doi.org/10.1164/rccm.200212-1479SO
[8] Thomet, O. A., Wiesmann, U. N., Blaser, K., & Simon, H. U. (2001). Differential inhibition of inflammatory effector functions by petasin, isopetasin and neopetasin in human eosinophils. Clinical and experimental allergy : journal of the British Society for Allergy and Clinical Immunology, 31(8), 1310–1320. https://doi.org/10.1046/j.1365-2222.2001.01158.x
[9] National Center for Complementary and Integrative Health. (2020, July) Butterbur. Retrieved on November 10, 2020 from https://www.nccih.nih.gov/health/butterbur
[10] Kawamoto, Y., Ueno, Y., Nakahashi, E., Obayashi, M., Sugihara, K., Qiao, S., Iida, M., Kumasaka, M. Y., Yajima, I., Goto, Y., Ohgami, N., Kato, M., & Takeda, K. (2016). Prevention of allergic rhinitis by ginger and the molecular basis of immunosuppression by 6-gingerol through T cell inactivation. The Journal of nutritional biochemistry, 27, 112–122. https://doi.org/10.1016/j.jnutbio.2015.08.025
[11] Bantilan, C. (2019, December 12) 5 Emerging Benefits and Uses of Yarrow Tea. Retrieved on November 10, 2020 from https://www.healthline.com/nutrition/yarrow-tea
[12] Tian, H. Q., & Cheng, L. (2017). The role of vitamin D in allergic rhinitis. Asia Pacific allergy, 7(2), 65–73. https://doi.org/10.5415/apallergy.2017.7.2.65
[13] Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and its anti-allergic immune response. Molecules, 21(5), 623. https://doi.org/10.3390/molecules21050623
[14] Shishehbor, F., Behroo, L., Ghafouriyan Broujerdnia, M., Namjoyan, F., & Latifi, S. M. (2010). Quercetin effectively quells peanut-induced anaphylactic reactions in the peanut sensitized rats. Iranian journal of allergy, asthma, and immunology, 9(1), 27–34.
