Seasonal allergies, sometimes called hay fever or allergic rhinitis, typically cause symptoms that primarily affect the nose, respiratory tract, and sometimes the eyes. Allergies affect more than 50 million Americans annually, resulting in the country’s sixth-leading cause of chronic illness (1).

Allergy symptoms occur when your body’s immune system responds to foreign objects by releasing histamines, causing inflammation and attracting white blood cells to isolate the culprit and fight it off (2). Histamines are a natural chemical your immune system makes that helps your body eliminate something triggering you, such as an allergen. This bodily response is why your body sneezes, tears up, or itches when subjected to an allergen and how it protects itself from the allergen (3).

The most common allergens, especially seasonal are:

• Pollen
• Ragweed
• Burning bush
• Cocklebur
• Lamb’s-quarters
• Pigweed
• Sagebrush and mugwort
• Tumbleweed and Russian thistle (4)

Seasonal allergy symptoms such as cough, itchy throat, sneezing, sinus drainage, exhaustion, and more are often mistaken as cold symptoms (5). Muddle no more by using natural remedies to address the symptom at the source.

How to Address Congestion & Postnasal Drainage

Congestion occurs when the nasal cavity, adjacent tissues, and blood vessels become swollen with excess fluid, causing a stuffy or plugged feeling, often referred to as a stuffy nose (6). Postnasal drainage occurs when excess mucus builds up and drips down the back of your throat (7). Both of these symptoms can occur when battling seasonal allergies, but herbs, like elderberry and nettle, can help.

Elderberries may support the immune system. The immune system protects the body from outside invaders, such as bacteria, viruses, fungi, and other toxins ().  Since allergies involve an overreaction of the immune system and inflammation, elderberry’s ability to improve the immune system and calm inflammation can also help relieve allergies (9). Not to mention, elderberry is rich in quercetin, which can help reduce symptoms of allergies, asthma, hay fever, and hives (10,11). 

Nettle has anti-inflammatory properties. One study suggests that a portion of nettle’s anti-inflammatory effect may be attributed to its inhibitory effect on NF-kappaB activation (part of the immune system responsible for inflammation development) (12). Nettle also reduced levels of numerous inflammatory hormones by interfering with their production in vitro (13). Another study found that nettle extract can inhibit inflammation that triggers these seasonal allergies, as nettle blocks the histamine receptors and stops immune cells from releasing chemicals that can trigger allergy symptoms (14).

Other options for these symptoms include using a facial steamer, a neti pot (I like using marshmallow and/or mullein in mine), and products like Xlear Natural Saline Nasal Spray with Xylitol, Herb Pharm’s Sinus Samurai and Herbion Naturals’ Chest Rub.

How to Address Coughs & Itchy Throat

Mainstream cough medicines like Dextromethorphan (DXM) have many side effects. We commonly hear about drowsiness, but it can also cause seizures. Not to mention, regular abuse of DXM at high doses can lead to chemical psychosis (15). Alternative options like Gaia Herbs Bronchial Wellness Syrup and herbs like fenugreek and dandelion are great.

Dandelions aren’t just a weed in your backyard. In traditional herbal medicine, dandelions are widely acknowledged for their vast medicinal properties, like antioxidant and anti-inflammatory properties (16,17). In animal studies, dandelion extract relaxes airway muscles, inhibits bronchial muscle contractions, and relieves the respiratory resistance of healthy and asthmatic mice (18).

Fenugreek helps maintain mucus conditions in the body (mainly in the lungs) by clearing congestion, acting as a throat cleanser and mucus solvent, and easing the urge to cough (19). These benefits are why fenugreek is commonly used to aid asthma symptoms (20). Fenugreek also helps relieve pain and has antioxidant and anti-inflammatory properties (21,22), which can significantly alleviate cough associated with seasonal allergies.

Mullein has been used for centuries to help coughs, bronchitis, asthma, and just about every respiratory issue under the sun. Mullein was traditionally used for tuberculosis (23). The flowers and leaves contain saponins that help rid the body of phlegm and mucilage, which soothes irritated membranes. Mullein’s anti-inflammatory properties loosen and remove excess mucus in the respiratory system while relaxing muscles and relieving congestion and coughs (24).

A Cool Mist Ultrasonic Humidifier is another great option to use alongside these herbs. This device rapidly vibrates the water into small particles, which a fan projects into the air as mist. The mist evaporates to add moisture to the air and improve the air quality. Humidifiers relieve discomforts such as nasal congestion, coughs, and skin and eye dryness (25,26).

Aromatherapy can also help with seasonal allergy relief. I like using essential oils for congestion, like sweet orange or eucalyptus. These oils are great for seasonal allergy relief, especially if you get congested like me. When using essential oils, be sure you’re practicing essential oil safety.

Additionally, I recommend keeping a close eye on allergy symptoms, as seasonal allergies are one of the primary reasons sinus infections develop.

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