Effective Natural Remedies for Allergies

Dr. Joe Phiakhamta, DAOM, L.Ac
7 days ago
4 min read

Allergies can feel like an uninvited guest that just won’t leave. Sneezing, itchy eyes, congestion, these symptoms can disrupt your daily life and drain your energy. But what if you could find relief without relying solely on medications? There are many natural ways to calm allergy reactions, support your immune system, and help your body heal.

Let’s explore some practical, evidence-informed strategies that can help you breathe easier and feel better.

Embracing Natural Allergy Remedies for Everyday Relief

When allergies strike, it’s tempting to look for a quick fix. But natural remedies can support your body in a deeper way. They reduce inflammation, regulate immune responses, and promote long-term wellness.

Here are a few that can make a noticeable difference:

Local Honey: Eating small amounts of raw local honey may help your body gradually adapt to regional pollen. It’s a sweet, low-risk way to ease seasonal allergy symptoms.
Saline Nasal Rinse: Using a saline spray or neti pot clears allergens and mucus from your sinuses, reducing congestion and irritation.
Quercetin-Rich Foods: Found in apples, onions, and berries, quercetin is a natural flavonoid that stabilizes mast cells and reduces histamine release.
Probiotics: A healthy gut supports a resilient immune system. Yogurt, kefir, and fermented foods help restore gut balance and reduce systemic inflammation.
Herbal Teas: Nettle, peppermint, and chamomile teas are soothing, anti-inflammatory, and supportive for the respiratory system.

Consistency is key. Adding even one or two of these to your daily routine can bring steady improvement over time.

Close-up view of a jar of local honey with honey dipper — Local honey as a natural allergy remedy

Choosing the Best Natural Allergy Remedies for You

Not all remedies work the same for everyone. Your immune system, environment, and sensitivities are unique. Here’s how to personalize your approach:

Identify Your Allergens: Knowing what triggers your symptoms—pollen, dust mites, pet dander, or foods—helps you choose the right support.
Start Small: Introduce one remedy at a time so you can observe your body’s response.
Consult a Professional: A holistic practitioner can help guide you toward safe, effective options tailored to your needs.
Combine Approaches: Many people do best with a layered plan—for example, a saline rinse plus quercetin and probiotics.
Support Overall Wellness: Quality sleep, hydration, and stress reduction all strengthen immune resilience.

When you understand your triggers and work with your body instead of against it, allergy management becomes much more effective and sustainable.

Eye-level view of a variety of fresh fruits and vegetables rich in antioxidants — Fresh fruits and vegetables rich in natural antihistamines

The Most Powerful Natural Antihistamines

If you’re looking for a natural antihistamine that packs a punch, quercetin often tops the list. This plant pigment stabilizes mast cells and limits histamine release, the main cause of itching, swelling, and congestion.

You can find quercetin in foods such as:

Apples
Onions
Citrus fruits
Berries
Green leafy vegetables

Stinging nettle is another well-researched herb that reduces nasal inflammation and congestion. It’s easy to use as tea or in capsule form.

Butterbur has shown clinical promise for allergic rhinitis, but it’s essential to choose PA-free formulations only, as raw extracts can contain liver-toxic compounds.

Always check with a licensed practitioner before starting new supplements, especially if you take medications or have other conditions.

High angle view of dried stinging nettle leaves in a bowl — Dried stinging nettle leaves used as a natural antihistamine

Lifestyle Changes That Support Allergy Relief

Natural remedies work best when paired with smart environmental habits.

Keep windows closed during high pollen seasons.
Use HEPA air filters to reduce indoor allergens.
Wash bedding weekly in hot water to remove dust mites.
Shower and change clothes after outdoor activities.
Wear sunglasses outside to shield your eyes from pollen.
Stay hydrated—water helps thin mucus and clear allergens.
Practice mindfulness or gentle movement to reduce stress-related inflammation.

These small lifestyle shifts help reinforce your body’s natural defense mechanisms.

Exploring Traditional Chinese Medicine for Allergy Support

In Traditional Chinese Medicine (TCM), allergies are seen as an overreaction of the body’s defensive Qi (Wei Qi) to external irritants. Treatments aim to calm this overactivity while strengthening the Lung and Spleen systems that regulate immune and respiratory function.

At True Acupuncture & Wellness in Franklin, TN, we combine acupuncture, herbal medicine, and nutritional guidance to address the root causes of allergies.

Acupuncture helps modulate immune responses, ease inflammation, and open sinus passages.
Customized herbal formulas reduce histamine reactions, clear phlegm, and improve resilience over time.
SAAT (Soliman Auricular Allergy Treatment) offers a focused ear acupuncture approach to desensitize specific allergens—including Alpha-Gal, mold, and food sensitivities.

This integrative approach helps retrain your immune system rather than simply suppress symptoms.

About Dr. Joe Phiakhamta, DAOM

Dr. Joe is a licensed acupuncturist and Doctor of Acupuncture and Oriental Medicine based at True Acupuncture and Wellness in Franklin, Tennessee. He specializes in chronic pain, allergies, lyme and tick-borne illnesses, immune system imbalances, and gut health issues. Dr. Joe integrates Traditional Chinese Medicine, SAAT acupuncture, and herbal medicine to provide personalized care that restores balance, enhances well-being, and offers lasting relief from complex and often misunderstood conditions.