Lifestyle Interventions for Managing Seasonal Allergies

Lifestyle factors

Your body's reaction to allergens can be influenced by your overall health and lifestyle choices, because allergies are, at their root, an inflammatory response. “You want to control the other variables that can make you susceptible to inflammation,” says Atria Director of Integrative Health Robert Kachko, ND, LAc. “People think it's just purely environmental, that it has nothing to do with how you treat your body, but that’s not true.”

Maintaining a balanced diet rich in anti-inflammatory foods provides your immune system with the tools it needs to respond appropriately to allergens. If diet alone cannot tamp down inflammation, Kachko recommends consulting with your doctor or a Naturopathic Physician to see if supplements might be a useful support.

Staying well-hydrated throughout the day helps thin mucus secretions and supports proper respiratory function.

Those who suffer from pollen allergies in particular may find relief by incorporating local raw honey (about 2 tablespoons daily by mouth), which may help build tolerance to local pollens over time.

Adequate sleep also plays a crucial role in supporting immune function and managing inflammatory responses.

Home environment strategies

Air filtration

High-quality air filtration in your home can make a significant difference for allergy sufferers.

• If you have an HVAC system, experts recommend you upgrade to at least a MERV 11 filter, as many lower-quality filters don't adequately trap allergens.
• Either way, you may also want to consider standalone air purifiers that are specifically rated for allergies, ideally with a HEPA filter, in bedrooms and areas where you spend the most time. These devices can dramatically reduce the amount of airborne allergens in your home environment.

Reducing indoor allergen exposure

Your front door isn’t an adequate shield for seasonal allergens. Creating an allergen boundary between the outside world and your home interior can substantially reduce symptoms.

• Remove shoes at the door to avoid tracking pollen inside your living space.
• When you've been outdoors for extended periods, changing clothes upon returning home can prevent allergens from spreading.
• Frequent hand washing, particularly after outdoor activities, helps minimize impact.
• For those with severe sensitivities, showering before bed can remove allergens from hair and skin, improving sleep quality during allergy season.

Nasal Irrigation

Regular nasal irrigation with a neti pot can effectively flush out pollen, dust, and other irritants that accumulate.

For safety, always use boiled (and cooled) or distilled water in these devices to prevent infection. Follow directions carefully for proper technique to ensure comfort and effectiveness. Many people find that daily irrigation during high pollen seasons significantly reduces their need for medications.

Supplements and natural approaches

Though not a comprehensive solution on their own, certain supplements may provide additional relief for seasonal allergy sufferers.

• Quercetin is a natural mast cell stabilizer that may reduce allergic reactions by preventing the release of histamine in the body.
• Stinging nettle leaf (Urtica dioica) has demonstrated anti-inflammatory properties and is available as tea, tincture, loose leaf, or in supplement form. The leaf, rather than the root or seed, contains the beneficial compounds.
• Vitamin C offers mild antihistamine properties that can complement other approaches.

As with any supplement regimen, consult with a health care provider before starting anything new, especially if you take other medications.