7 Ways to Reduce Allergies and Asthma Naturally
Natural Remedies and Holistic Approaches to Managing Seasonal Allergies and Asthma
Do you struggle with seasonal allergies or asthma flare-ups? Sinus infections, itchy eyes, postnasal drip, congestion, scratchy throat, and breathing difficulties can make it hard to enjoy the beauty of the changing seasons.
Spring allergies are often triggered by tree pollens, summer symptoms are commonly linked to grass pollens, and fall reactions are usually caused by weed pollens. Winter allergies are less common, but when they occur, they are often related to indoor triggers such as dust mites, mold, or animal dander.
No matter the trigger, holistic medicine offers supportive strategies that may help reduce symptoms and improve respiratory comfort. Below are seven natural approaches to help manage allergies and asthma.
1. Consume Local Honey, Pollen, or Propolis
For individuals whose symptoms are pollen-related, introducing small amounts of local pollen through digestion may help the immune system become less reactive over time. Begin with a very small amount—about ¼ teaspoon of local honey, pollen, or propolis—and gradually increase daily. Local sources are important, as they contain the pollens most relevant to your environment.
2. Reduce or Eliminate Dairy
Dairy products may increase mucus production, which can worsen congestion and respiratory discomfort. Consider replacing dairy with other calcium-rich foods such as dark leafy greens, almonds, sesame seeds, and sustainably sourced wild salmon. Plant-based milk alternatives like almond, oat, or coconut milk are also good options.
3. Increase Omega-3 Fatty Acids
Omega-3 fatty acids help regulate inflammation throughout the body, including in the respiratory tract. They support healthy mucous membranes and may reduce airway sensitivity. Sources include fatty fish, flaxseeds, chia seeds, walnuts, or high-quality supplements.
4. Minimize Exposure to Respiratory Irritants
Limit exposure to common irritants such as smoke, dust, mold, chemical fumes, and air pollution. Practical steps include:
- Keeping windows closed during high-pollen days
- Using HEPA air filters
- Wearing a mask or bandana outdoors when needed
- Ensuring proper ventilation and carbon monoxide monitoring indoors
5. Practice Breathing Exercises
Breathing techniques, including pranayama and other respiratory exercises, can help strengthen lung capacity, promote relaxation, and support airway control. Regular practice may reduce inflammation and improve overall breathing efficiency.
6. Focus on Reducing Inflammation
Several natural compounds are known for their anti-inflammatory and anti-allergy properties, including:
- Bromelain
- Vitamin C
- Quercetin
- Stinging nettle
- Turmeric
Look for well-formulated supplements that combine these ingredients. Additionally, sulfites—commonly found in some wines and vinegars—can trigger asthma symptoms in certain individuals and may be worth avoiding.
7. Identify Food Sensitivities
Food sensitivities can contribute to chronic inflammation and respiratory symptoms. An elimination diet may help identify triggers by removing common allergens (such as wheat, dairy, soy, corn, and sugar) for one month, then reintroducing them one at a time every 3–5 days while monitoring symptoms.
Health coaches and practitioners may also offer food sensitivity panels to identify immune reactions to specific foods, helping tailor dietary choices for long-term relief.
A Holistic Perspective
Managing allergies and asthma often requires a personalized, whole-body approach. By addressing diet, environment, inflammation, and breathing patterns, many individuals find meaningful symptom relief and improved quality of life.
These strategies are intended to support overall wellness and should complement, not replace, care from a qualified healthcare provider.
