How to Treat Allergies Naturally

15 Natural Ways to Alleviate Allergy Symptoms

Allergies, which manifest as symptoms such as congestion, itching, or sneezing, are caused by the immune system reacting to chemicals the body views as dangerous. Allergens bring on this exaggerated response of the immune system (1).

Some common allergens are pet dander, pollen, and dust mites. This understanding is the basis for customizing natural remedies to each patient's sensitivity. A personalized approach to allergy relief improves general health and increases the efficacy of natural medicines by utilizing anti-allergic herbal treatments, dietary and lifestyle alterations, and other strategies. 

Understanding Allergies

Allergies, including symptoms like sneezing, itching, or congestion, are immune system reactions to substances the body perceives as threats. Allergens commonly present and trigger allergic reactions include dust mites, pollen, and pet dander (2). Understanding these triggers is essential to customizing natural therapies for individual sensitivities. This makes it possible to implement certain dietary and lifestyle modifications and use herbal treatments with anti-allergic qualities. An individualized approach to allergy alleviation improves the efficacy of natural remedies and fosters general health.

Lifestyle Changes for Allergy Relief

A lifestyle shift for allergy relief involves stress reduction, allergy-friendly home décor, and dietary adjustments. Allergy symptoms can be reduced by incorporating anti-inflammatory foods and nutrients that strengthen the immune system (3). Regular cleaning, air purifiers, and house cleaning can create a better living environment. Yoga and mindfulness meditation are stress management techniques (4) that can control stress levels and reduce allergic symptoms.

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Dietary adjustments, including anti-inflammatory foods like berries, fatty fish, leafy greens, and immune-boosting foods like citrus fruits and garlic, can help reduce allergic reactions. Environmental considerations, such as regular cleaning, air purifier use, and minimizing exposure to common triggers, are also crucial (5). Outdoor practices, such as checking pollen forecasts, wearing sunglasses, and showering after spending time outdoors, can help minimize exposure to allergens. Adopting these lifestyle changes can significantly contribute to naturally preventing and alleviating allergy symptoms.

Breathing Exercises and Yoga

For all-natural allergy treatment, hatha yoga and breathing techniques are crucial (6). Deep breathing supports autonomic nervous system regulation by lowering stress and enhancing general well-being. Breathing exercises like diaphragmatic and alternative nostril breathing strengthen lung capacity and relaxation. Stretches like child's pose, bridge pose, and cat-cow stretch help strengthen the respiratory system and encourage relaxation. These breathing exercises might aid in clearing congestion and improving breathing. Including these activities in your routine can offer a comprehensive method of reducing allergy symptoms. All in all, yoga and deep and nasal breathing can provide a comprehensive, natural way to relieve allergy problems (7).

Herbal Remedies for Allergies

Herbal remedies provide a natural, holistic solution for allergy symptoms, utilizing various herbs with anti-allergic properties. Common choices include quercetin-rich meals, onions, stinging nettle tea, butterbur supplements, and turmeric. Homeopathic medicines like Histaminum and Natrum muriaticum are also used due to their low potency. Some notable herbal remedies include:

  • Quercetin: 

    Fruits and vegetables naturally contain quercetin, an antioxidant with anti-inflammatory and antihistamine qualities. It lowers histamine release and stabilizes mast cells, especially in onions and apples (8).

  • Butterbur: 

    Known for its anti-inflammatory properties, butterbur can alleviate hay fever symptoms. However, using a purified form is crucial as raw butterbur contains harmful compounds and may inhibit leukotriene production (9).

  • Stinging Nettle:

    Renowned for its anti-inflammatory qualities, stinging nettle helps reduce nasal congestion and the symptoms of sneezing. It's often taken as a natural antihistamine in supplements or teas (10).

  • Turmeric:

    Curcumin, the ingredient in turmeric, has anti-inflammatory qualities that may lessen allergic symptoms.

  • Ginger:

    Adding ginger to meals or drinking it as a tea can help reduce allergy symptoms as it has anti-inflammatory qualities.

  • Natrum Muriaticum:

    A homeopathic remedy, Natrum muriaticum is believed to address nasal congestion and sneezing associated with allergies (11).

  • Histaminum:

    A homeopathic preparation targeting symptoms related to histamine release.

Herbs can be included in regular routines via meals, drinks, or supplements. For best use and to avoid any negative reactions, it is highly advised to consult with a healthcare provider, particularly for people on medication or with pre-existing diseases.

Essential Oils for Allergy Relief

Essential oils are well-known for their medicinal uses, especially in treating allergies. Certain essential oils are well-known for having anti-allergenic qualities, which offer a safe and effective method of symptom relief. These aromatic compounds are a popular option for those seeking relief from allergies since they are becoming more widely acknowledged as alternatives to conventional allergy therapies (12).

  • Peppermint:

    Peppermint oil may be used as a natural decongestant as it contains menthol. It relieves nasal congestion caused by allergies, gives a cooling feeling, and eases respiratory pain.

  • Lavender:

    With its relaxing scent frequently linked to stress reduction and relaxation, lavender oil is well-known for its calming qualities. It can also lessen allergic responses and inflammation.

  • Eucalyptus:

    Eucalyptus oil is thought to widen airways, making it advantageous for those with respiratory symptoms from allergies. This is Because of its antibacterial and anti-inflammatory properties.

Safe methods of using essential oils for allergies

It is crucial to ensure safe delivery methods for essential oils to ensure optimal efficacy and prevent adverse reactions. Some of the methods of safe delivery of essential oils for easy at-home use include:

  • Diffusion:

    Using a diffuser that is readily available at any store. A diffuser helps convert the essential oil into vapors in the air for inhalation.

  • Topical Application:

    Essential oil must be diluted with carrier oil. This is done to avoid any skin irritation when applied to the skin.

  • Steam inhalation 

    The essential oil is delivered through hot water or steam vapors.

Essential oils can help manage allergy symptoms, but individual reactions may vary. For this purpose, conducting a path test or consulting with a healthcare professional is necessary. In addition, adequate dilution guidelines must be followed.

Homeopathic Approaches

A safe, all-natural method of reducing allergy symptoms without any side effects is homeopathy. These treatments target a person's mental, emotional, and physical facets and are customized to their unique symptoms and constitution. Allium cepa, Natrum muriaticum, and Arsenicum album are used as medicines for respiratory allergies; Apis mellifica, Rhus Toxicodendron, and sulfur are advised for skin allergies. Homeopathy is a well-liked and successful therapeutic approach because it encourages self-healing and operates on the "like cures like" tenet.

Mind-Body Practices for Allergy Management

Understanding the mind-body connection is essential to comprehending allergic reactions. Reactions can be brought on by or made worse by stress, anxiety, and emotional causes. Holistic techniques that promote balance, tranquility, and stress management, such as mindfulness, yoga, and meditation, can help reduce allergy symptoms. These methods can lessen inflammation and enhance your body's reaction to allergens.

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Concentrating on breathing and awareness, stress management, and mindfulness meditation can help reduce allergy symptoms. Biofeedback, on the other hand, enables people to control bodily functions, which may lessen the adverse effects of stress on allergic reactions (13).

Nutritional Supplements for Allergy Support

Essential vitamins and minerals enhance the immune system's reaction to allergens; nutrition prevents allergies.

Vitamin C & D

Due to its antioxidant qualities, vitamin C aids in the fight against inflammation, and vitamin D may delay the onset of allergic diseases.

Selenium & Zinc

Selenium and zinc are essential minerals that affect allergic reactions and are necessary for immune system function.

A diet balanced with the right amounts of fruits, vegetables, and whole grains must be used for a robust immune system. Supplementation is a supplemental strategy that offers a practical and efficient way to guarantee good immune function.

For those who suffer from allergies, quercetin, omega-3 fatty acids, and probiotics are suggested supplements. These supplements can be helpful allies in the all-natural relief of allergy symptoms when used with a comprehensive strategy (3).


In conclusion, a multifaceted approach is needed to alleviate and prevent allergy symptoms. The incidence of allergic reactions can be decreased by adopting healthier lifestyle choices, such as reducing stress and making house and food allergy-friendly. Yoga and breathing techniques help improve the strength and relaxation of the respiratory system. Comprehensive allergy care is provided via homeopathic methods, essential oils, and herbal therapies. Stress management techniques include meditation, yoga, and mindfulness. Supplemental nutrients strengthen the immune system, promoting a more robust, allergy-resistant lifestyle.

Notes & Sources:

1. Dougherty JM, Alsayouri K, Sadowski A. Allergy. In: StatPearls . Treasure Island (FL): StatPearls Publishing; 2023 . Available from:

2. Common Allergens and Immune Responses Associated with Allergic Rhinitis in China - PMC . . Available from:

3. Zhang P. The Role of Diet and Nutrition in Allergic Diseases. Nutrients. 2023 Aug 22;15(17):3683.

4. Sengupta P. Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. Int J Prev Med. 2012 Jul;3(7):444–58.


5. Park KH, Sim DW, Lee SC, Moon S, Choe E, Shin H, et al. Effects of Air Purifiers on Patients with Allergic Rhinitis: a Multicenter, Randomized, Double-Blind, and Placebo-Controlled Study. Yonsei Med J. 2020 Aug 1;61(8):689–97.

6. Chanta A, Klaewsongkram J, Mickleborough TD, Tongtako W. Effect of Hatha yoga training on rhinitis symptoms and cytokines in allergic rhinitis patients. Asian Pac J Allergy Immunol. 2022 Jun;40(2):126–33.

7. (PDF) Nasal Breathing Exercise and its Effect on Symptoms of Allergic Rhinitis . . Available from:

8. Jafarinia M, Hosseini M, Kasiri N, Fazel N, Fathi F, Ganjalikhani hakemi M, et al. Quercetin has the potential effect on allergic diseases. Allergy Asthma Clin Immunol. 2020 May 14;16:36.

9. Strong K. Butterbur for allergic rhinitis. J Herb Pharmacother. 2003 Feb 1;3:45–51.

10. Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle (Urtica dioica) root extract: a Randomized, Double-Blind, Placebo-Controlled, Clinical Trial - PMC . . Available from:

11. Wassily. Natrum Muriaticum. Homoeopath Physician. 1898 Sep;18(9):395–406.


12. Sindle A, Martin K. Art of Prevention: Essential Oils - Natural Products Not Necessarily Safe. Int J Womens Dermatol. 2020 Nov 12;7(3):304–8.

13. Dave ND, Xiang L, Rehm KE, Marshall GD. Stress and Allergic Diseases. Immunol Allergy Clin North Am. 2011 Feb;31(1):55–68.