Allergic rhinitis, also known as hay fever, is a common condition that affects millions of people worldwide.

It occurs when the immune system overreacts to certain allergens, such as pollen, dust, and pet dander, causing a range of symptoms including runny nose, sneezing, nasal congestion, and itchy eyes. While there are various medications available to manage allergic rhinitis, many people prefer to try natural remedies first. Here are 10 natural ways to relieve symptoms of allergic rhinitis:.

1. Nasal Irrigation

Nasal irrigation, also known as a saline rinse, involves flushing out the nasal passages with a saltwater solution. This can help to clear away any allergens or irritants that are causing inflammation and congestion in the sinus cavities.

You can purchase a nasal irrigation kit from your local pharmacy, or make your own solution by mixing a quarter teaspoon of salt with eight ounces of warm water.

2. Neti Pot

The neti pot is another tool that can be used to clear out the nasal passages, similar to nasal irrigation. Essentially, you fill a small pot with saline solution and pour it into one nostril while tilting your head to let it flow out the other nostril.

While there is some technique involved in using a neti pot, it can be a very effective way to reduce congestion and inflammation in the nasal passages.

3. Quercetin

Quercetin is a natural flavonoid that is found in many foods, such as apples, onions, and berries. It is also available in supplement form, and has been shown to have anti-inflammatory and antihistamine properties.

This makes it a promising natural treatment for allergic rhinitis, as it can help to reduce symptoms such as nasal congestion and sneezing.

4. Probiotics

Probiotics are live bacteria that can be found in various fermented foods, such as yogurt, kefir, kimchi, and sauerkraut. They have been shown to have a range of health benefits, including boosting the immune system and reducing inflammation.

Some studies have even suggested that probiotics may be effective in reducing symptoms of allergic rhinitis.

5. Vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that can help to boost the immune system and reduce inflammation. It is also a natural antihistamine, which can be helpful in reducing symptoms of allergic rhinitis.

You can find vitamin C in many foods, such as citrus fruits, broccoli, peppers, and kiwifruit, as well as in supplement form.

6. Essential Oils

There are several essential oils that have been shown to have anti-inflammatory and antihistamine properties, making them potentially useful for treating allergic rhinitis symptoms.

Some of the most commonly used oils for this purpose include peppermint, eucalyptus, lavender, and tea tree oil. These oils can be used in a diffuser, added to a warm bath, or mixed with a carrier oil and applied to the skin.

7. Butterbur

Butterbur is a natural herb that has been used for centuries to treat a range of health conditions, including allergies.

It contains anti-inflammatory compounds that can help to reduce symptoms of allergic rhinitis, such as nasal congestion and itchy eyes. Butterbur is available in supplement form, and should be taken under the guidance of a healthcare professional.

8. Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting fine needles into specific points on the body.

It is believed to stimulate the body’s natural healing processes and balance the flow of energy, or qi, throughout the body. Acupuncture has been shown to be effective in reducing symptoms of allergic rhinitis, such as nasal congestion, sneezing, and itchy eyes.

9. Exercise

Exercise can be a great way to boost the immune system and reduce symptoms of allergic rhinitis. It can help to improve circulation, reduce inflammation, and promote a healthy weight.

However, it is important to pay attention to outdoor air quality and avoid exercising outside on days when pollen counts are high.

10. Diet

Diet plays an important role in overall health, including the management of allergic rhinitis. Certain foods, such as spicy foods, alcohol, and dairy products, can aggravate symptoms.

On the other hand, foods that are rich in antioxidants and anti-inflammatory compounds, such as fruits, vegetables, nuts, and seeds, can help to reduce inflammation and support the immune system.