Fall Is Coming: 5 Natural Remedies For Allergies

The seasons are constantly changing, and while most people barely raise an eyebrow at this, it can be a problem for those with allergies. When fall arrives, the crisp autumn air can deteriorate health and the pollen that starts gathering can worsen allergy symptoms. 

While some people get away with mild nasal congestion, others can develop severe allergic reactions. 

Worse still, the human body tends to hold onto immune responses, so there’s a good chance you’re stuck with an allergy once you get it. 

If your allergy symptoms don’t give you a breather, you can try using complementary and alternative medicine for natural allergy relief. 

Below are some home remedies for seasonal allergies—tested and fact-checked so that you can freely explore them. 

But first, let’s quickly look at what causes your fall allergies and their common symptoms. 

What Causes Fall Allergies?

Seasonal allergies, like hay fever and allergic rhinitis, are no different than other allergies when it comes to underlying causes. They develop when your body’s immune system overreacts to normal airborne particles (such as plant pollen). 

That said, if your symptoms emerge during the fall, your body reacts to specific plants that pollinate during the fall season. 

Ragweed is the leading cause of seasonal fall allergies for many people—beating other allergens by a large margin (we’ll tackle the others further on)—and it blooms from August to November.

The reason why your allergy symptoms worsen during the fall is that fall is, well… windy. Wind tends to carry lightweight pollen longer distances, so no matter where you live, the chances are you’ll get affected by it. On a windy day, pollen particles are expelled into the air. The result? Pollen flying all around.  

(Image source: Unsplash)

Aside from ragweed, which is the main offender, other plants can cause your fall allergies, and they include:

  • Cocklebur
  • Pigweed
  • Burning bush
  • Lamb’s-quarters
  • Tumbleweed and Russian thistle
  • Sagebrush and mugwort

Here’s a brief video so you can learn more about fall hay fever:

What Are the Seasonal Allergy Symptoms?

So, how do you know you have seasonal allergies? Good telltale signs are the following: 

  • Congestion (including stuffy nose and coughing)
  • Runny nose and sneezing
  • Itchy eyes, ears, nose, and throat
  • Low energy
  • Swollen eyelids

These seasonal allergy symptoms get triggered when airborne particles like pollen enter your body via the respiratory system. 

Your body erroneously recognizes pollen as a danger. As a result, your body activates its immune defenses, releasing antibodies and histamine chemicals into your eyes, nose, and lungs. 

Histamine causes inflammation to attack those allergens and remove them from your body. However, whilst histamines are doing this (or even before!); you can help through natural remedies. 

5 Natural Remedies to Alleviate Your Allergy Symptoms This Fall

1. Quercetin

Quercetin is known for stabilizing the release of histamine. However, the bioflavonoid has also been the subject of many studies and they all point to its potential benefits in reducing allergy symptoms.  

Quercetin may also provide health benefits due to its ability to inhibit mast cells. Known to many allergy sufferers, mast cells are the culprit behind the release of pro-inflammatory mediators, the agents that trigger an allergic reaction. [1]

Now get this. A study investigating the effects of quercetin in allergic asthma and allergic rhinitis found that quercetin can calm down the hyperactivity of your airways and reduce nasal congestion. [2]

Naturally found in cruciferous vegetables and citrus fruits, you can boost your quercetin levels by including it in your diet. Or you can use supplements to restore the levels of this powerful antioxidant in your body and reduce allergy symptoms.

2. Stinging Nettle

Stinging nettle is one of the top herbal remedies for your seasonal allergies. Some experts find nettle to be the single most effective natural remedy for allergic rhinitis. 

The beneficial effects of stinging nettle are linked to the plant’s ability to lower histamine production in the human body. 

According to a randomized, double-blind clinical trial, stinging nettle can also reduce the eosinophil counts in nasal smears. Eosinophil is a white blood cell type that generates an allergic reaction. [3]

You can use nettle in the form of tea or extract, and you can also use it in the form of dietary supplements. Natural D-Hist blends the best nettle can offer with other potent ingredients that work synergistically for your allergy support. 

3. Allergen Avoidance

Another great way to ease allergy symptoms is avoidance. This may not be possible for everyone—but if it is—your allergologist will advise you to do so. 

With this in mind, there are ways to outsmart your seasonal allergy. When you think about it, you can limit your exposure to many irritants that may be your triggers. [4]:

  • Grass, tree, and ragweed pollens thrive during cool nights and warm days. Try to beat the system by strategizing when you go out and about. 
  • Pollen levels tend to peak in the morning hours. That said, try to avoid morning walks if possible or use public transport. 
  • Pollen counts can soar after rainfall, so avoid any unnecessary exposure during those times. 
  • Molds grow quickly in the heat and high humidity. Use a dehumidifier to remove excess moisture in your living space.
  • If your allergic rhinitis results from an indoor allergen sensitivity, vacuum regularly to remove dust from your house. You can also use an air purifier with a HEPA filter to remove allergens from your air. 
  • Keep windows closed when you know your allergens are pollinating.  

4. Saline Nasal Irrigation

Truth be told, allergens can be hard to avoid, so you can try the saline solution for your allergy treatment. It can help make your life better when your allergy symptoms hit hard.  

A saline treatment is typically carried out using nasal irrigation devices. Neti pots, squeeze bottles, bulb syringes, and battery-operated pulsed water devices are among the many options you can choose from. 

These devices use saline or saltwater to cleanse your respiratory passageways from allergens and irritants. 

Science also backs this up. According to a review of 10 studies, saline nasal irrigation reduced inflammation and brought allergy relief to children and adults with allergic rhinitis. [5

Nasal irrigation devices are a safe way to treat congested sinuses, colds, and allergies, as long as you use them properly. 

Improper use of these devices can increase your risk of infection. So, make sure that your neti pot is rinsed well. Experts advise against tap water when rinsing, so use distilled, sterile, or previously boiled water instead. 

“Some tap water contains low levels of organisms—such as bacteria and protozoa, including amoebas—that may be safe to swallow because stomach acid kills them. But in your nose, these organisms can stay alive in nasal passages and cause potentially serious infections.” Source: fda.gov

5. Eucalyptus Oil and Frankincense Oil

As far as proper herbal remedies for allergies go, essential oils are another great consideration. With their potent anti-inflammatory properties, they’re great for fighting off harmful bacteria, microorganisms, toxins, and parasites that can trigger your immune responses.

In fact, researchers found a blend of oils containing eucalyptus to relieve symptoms in primary care patients. 

The patients in their study reported a significant reduction in hoarseness, coughs, and sore throats—all symptoms associated with seasonal allergies. [6]

Eucalyptus essential oil works as an expectorant—it opens up your sinuses and lungs, thereby improving circulation and reducing typical allergy symptoms. It has anti-inflammatory and analgesic effects to boot!

As for the home eucalyptus remedies, you can use the oil in an inhaler or diffuse it in the air during sleep to help curb unrelenting coughs and other related symptoms.

Another essential oil that can help during allergy season is Indian frankincense. This oil supports immune health, so you can use it as an additional remedy for your seasonal allergy relief. 

A study testing frankincense oil on mice showed manifold effects of this oil on the animals’ immune systems. It seems it can stimulate multiple levels of the immune system, including IgG, IgM, and interferon. [7]

You can diffuse frankincense essential oil in your home or rub it behind your ears several times daily. 

The Bottom Line—Natural Remedies Help

Keeping your fall allergies in check is a challenging ride. The natural remedies listed above are a great way to start. Taking the matter into your own hands is way better than just staying sick all the time, left at the mercy of whatever the wind may bring. 

Knowledge is the most important consideration here, though. So first, see your doctor and do the allergy test—they’ll know how to tackle the root cause. 

Then check out our specialized online store. We’re a doctor-owned provider of nutritional supplements, and we carry only premium brands. You can also read more on how to stay one step ahead of your allergy symptoms: 

  • Quercetin With Bromelain: X Uses And Benefits For Your Allergies
  • What Causes Allergies In Grown Ups?
  • How To Stop Allergies From Ruining Your Vacay



[1] https://pubmed.ncbi.nlm.nih.gov/21802918/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7227109/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963652/

[4] https://acaai.org/allergies/allergic-conditions/seasonal-allergies/

[5] https://www.ncbi.nlm.nih.gov/pubmed/23168142

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2967840/

[7] https://www.ncbi.nlm.nih.gov/pubmed/18167047

Follow me

Medically reviewed by Dr. Jamy Antoine, D.C. — by Chris Bowman — On August 24, 2023


Chris Bowman

Chris Bowman is the CEO and Co-Founder of SimplyNutrients.com and has over 15 years of experience in nutritional sciences and wellness. Simply Nutrients is a part of Dr. Jamy Antoine's Select Health Practice in Edina, Minnesota. Chris is passionate about helping people live healthier lives by using the best practices of nature, nutrition, and medicine.