How to Get Rid of Allergies: Reduce Symptoms

The AAAAI recommends nasal irrigation if you experience sinus pressure or congestion. It works by physically flushing out allergens and mucus from your airways ⁽¹¹⁾.

1. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda.
2. Add the mixture to one cup of warm, distilled or boiled (and cooled) water.
3. Stir until dissolved.
4. Pour the solution into a neti pot or squeeze bottle. We recommend this one.
5. Lean over a sink at a 45-degree angle. Tilt your head so one nostril points down.
6. Pour the solution into the upper nostril while breathing through your mouth. Keep your mouth open.
7. Let the liquid drain out of the lower nostril.
8. Gently blow your nose and repeat on the other side.

Many sufferers find relief by performing this routine three times a week ⁽¹²⁾.

Believe it or not, stress can trigger or worsen allergies. If you break out in hives before a big event, your nerves might be to blame. Managing your stress levels can actually help control your physical allergic response.

Consider these stress-management techniques:

• Exercise: Get moving to release endorphins.
• Socialize: Spend quality time with friends or family.
• Prioritize yourself: Schedule regular “me-time.”
• Relaxation: Practice yoga, meditation, or deep-breathing exercises ⁽¹⁵⁾.

Spirulina is a blue-green algae often sold as a powder or supplement ⁽¹⁶⁾. It has been studied for several possible health benefits, including some relief for nasal allergy symptoms, though the evidence is still limited ⁽¹⁷⁾.

Studies suggest that spirulina can help relieve allergic rhinitis symptoms like nasal discharge, sneezing, congestion, and itching. You can take it in tablet form or mix the powder into a smoothie to mask its sea-vegetable taste.

Found naturally in pineapples, bromelain is an enzyme also available as a supplement. It has been shown to help treat hay fever by acting as a natural antihistamine and reducing inflammation ⁽¹⁹⁾. If you are battling a constant runny nose or breathing difficulties, this might be worth a try.

Butterbur is a shrub found in wet, marshy ground that has been used medicinally since the 17th century. Studies indicate it may help alleviate general hay fever symptoms, though it is less effective for skin reactions.

You can take butterbur as a root or leaf extract. However, long-term safety data is limited, so it is best used for occasional relief.

Taking probiotics during allergy season may help mitigate your symptoms. Scientists have found that a combination of lactobacilli and bifidobacteria can assist with hay fever ⁽²¹⁾.

These beneficial bacteria may increase your tolerance to triggers. In a University of Florida study, participants reported a better quality of life after taking probiotics.

We love essential oils for cleaning, but they may also help relieve allergies. Here are a few to consider:

• Peppermint Oil: This oil may have anti-inflammatory effects ⁽²³⁾. Try diffusing peppermint oil in your home or mixing it with a carrier oil (like coconut oil) for topical application.
• Eucalyptus Oil: Known as an antimicrobial agent, adding this to your laundry can help kill allergens on clothes ⁽²⁴⁾.
• Frankincense Oil: This may help with long-term hay fever symptoms ⁽²⁵⁾. Diffuse it or dilute it for topical use.

It might seem counterintuitive to run when you can barely breathe, but moderate exercise can help. Physical activity improves blood circulation, which helps your body clear inflammation and reduce congestion ⁽²⁷⁾.

Just be smart about it. Check the pollen count before heading out. If grass is your enemy, skip the tennis court. Avoid windy days when pollen is blowing around. And as always, if you struggle to breathe, stop immediately and seek help.

Some people swear by consuming local bee pollen to build resistance to allergies. The theory is that it works like a vaccine by exposing you to small amounts of local allergens. It also has anti-inflammatory properties ⁽²⁸⁾.

If you want to try it, start with a tiny amount to ensure you do not have an adverse reaction.

Dust mites are one of the most common indoor triggers, and the bedroom is where you meet the most of them. They feed on shed skin and thrive in warm, humid bedding, so a few cleaning routines cut your exposure fast ⁽²⁹⁾.

• Encase the bed: Zip dust-proof covers over your mattress, box spring, and pillows so mites cannot get through.
• Wash bedding hot: Launder sheets and pillowcases weekly in water hotter than 130 degrees Fahrenheit, which is warm enough to kill mites.
• Cut the humidity: Keep indoor humidity between 30 and 50 percent so mites cannot hold moisture.
• Dust and vacuum smart: Wipe hard surfaces with a damp cloth and vacuum with a HEPA filter so dust ends up in the machine, not back in the air.
• Clear bedroom clutter: Store stuffed toys in bins and skip wall-to-wall bedroom carpet where you can, since both hold mites.

Water is one of the simplest tools for easing allergy symptoms.

First, use it to wash allergens away. When you return from outside, you carry pollen on your skin and clothes. Shower immediately and put your clothes in the wash to keep your home pollen-free ⁽³⁰⁾.

Second, drink up. Staying hydrated helps thin the mucus in your sinuses, providing relief from congestion. Inhaling steam from a hot shower or bowl of water can also soothe irritated airways.

Immunotherapy acts like a boot camp for your immune system. It builds resistance to specific triggers like grass pollen, dust mites, and bee stings. Over time, your body produces antibodies that reduce your sensitivity ⁽³¹⁾.

Treatment options include allergy shots (injections), tablets, or drops. Consult your allergist to see if this is right for you.

Using a HEPA filter is one of the most effective ways to allergy-proof your home. Outdoor air inevitably finds its way inside, bringing pollen and spores with it.

HEPA (high-efficiency particulate air) filters trap 99.97% of tiny particles, including pollen, pet dander, dust mites, and smoke ⁽³³⁾. This significantly improves indoor air quality.

Turning on your AC does more than just cool you down; it can act as a barrier against pollen. By keeping windows closed and relying on air conditioning, you prevent outdoor allergens from drifting inside. Many units also contain filters that help clean the air ⁽³⁴⁾.

Additionally, AC units reduce humidity, which discourages mold growth and dust mites. Just remember to clean the unit regularly to prevent it from becoming a source of mold itself ⁽³⁵⁾.

If you are sneezing indoors, high humidity might be the culprit. Dust mites and mold thrive in moist environments ⁽³⁶⁾.

Dehumidifiers pull excess moisture from the air, making your home a poor host for these triggers. Aim to keep indoor humidity between 30 and 50 percent.

This is a myth. While dry climates like Las Vegas or Phoenix once offered relief, ragweed and grass pollen are now prevalent nearly everywhere due to irrigation and landscaping ⁽³⁷⁾. You might feel better temporarily, but you will likely develop new sensitivities to local plants.

However, dry regions like the Mountain West do have fewer dust mites ⁽³⁸⁾, so a vacation there might help if mites are your main trigger.

Mostly a myth. If you receive a bouquet, don’t panic. The sticky pollen of bright, colorful flowers is usually carried by insects, not the wind. It is the lightweight pollen from trees, grasses, and weeds that causes misery. However, a few specific flowers can be irritating:

• Baby’s breath.
• Chamomile.
• Sunflowers.
• Daisies.
• Chrysanthemums.

It depends. Ocean breezes can blow pollen inland, and coastal grasses release their own allergens. However, the moisture and salt air can help clear sinuses ⁽³⁹⁾. It is generally better than a field of ragweed, but not a guaranteed safe zone.

Fact. Pollen counts are a reliable metric for the density of allergens in the air ⁽⁴⁰⁾. High numbers mean a higher likelihood of symptoms. Checking the count daily allows you to preload antihistamines or plan indoor activities.

Fact. A good downpour cleans the air effectively. If you want to exercise outside, wait until after a heavy rain. The air will be cleaner, and your symptoms will be minimal.

Myth. Mold is not just an indoor problem. It lives in soil, decaying leaves, and damp wood, and outdoor mold spores tend to peak in late summer and fall. If you are allergic to mold, be careful when raking leaves or hiking in damp woods.

Myth. Despite the name, you don’t need to be near a farm to get “hay fever.” The term originated when people noticed symptoms during the hay-harvesting season, but the culprit was actually pollen from surrounding weeds and grasses ⁽⁴¹⁾.

Myth. You can develop allergies at any age. Many adults suddenly find themselves sneezing in their 20s, 30s, or later ⁽⁴²⁾. This “adult-onset allergy” can be triggered by moving to a new region with different plants, owning a new pet, or changes in the immune system.

Not exactly, but they help immensely. Immunotherapy shots do not technically “cure” the allergy, but they can reduce symptoms to the point where they are negligible ⁽⁴³⁾. It is a long-term commitment that builds tolerance.

Sometimes, yes. Some allergies fade on their own, and many children outgrow theirs by adulthood as the immune system changes ⁽⁴⁴⁾. Even when an allergy sticks around, the symptoms often ease over the years. There is no way to rush it, so keep managing your triggers in the meantime.

No, there is no cure for allergies, but they are very manageable ⁽⁴⁵⁾. Avoiding your triggers, taking the right medication, and immunotherapy (allergy shots) can bring symptoms down far enough to live comfortably. Think control, not cure.

You cannot train your body to ignore an allergen without medical treatment, but healthy habits keep symptoms from piling on. A rested, well-fed body copes better with the inflammation allergies cause. Support yours by:

• Getting regular exercise.
• Eating a nutrient-rich diet.
• Avoiding tobacco smoke.
• Limiting alcohol intake.
• Getting 7-8 hours of sleep.

Seasonal allergy symptoms last as long as you are exposed to the trigger, which can mean weeks or months ⁽⁴⁶⁾. Unlike a cold, which clears in a week or so, hay fever hangs on through the whole pollen season. Skin reactions usually settle within a few weeks once you treat them.

Yes, a severe allergic reaction called anaphylaxis can be fatal if it is not treated fast ⁽⁴⁷⁾. It is far more common with food, insect stings, and medication than with pollen. If you are at risk, carry an epinephrine auto-injector (EpiPen) at all times and call 911 the moment a reaction starts.

Only under medical supervision. Controlled, gradual exposure through immunotherapy can build tolerance, but random exposure does not, and simply breathing in more pollen will just make you feel worse. Avoid your triggers unless an allergist has you on a specific treatment plan.

Often, yes. The immune response tends to soften with age, so allergy symptoms can ease later in life ⁽⁴⁸⁾. Many people find their reactions peak in childhood or young adulthood and taper off after about age 65. Even so, plenty of adults develop brand-new allergies, so it is not a guarantee.