Seasonal Sneeze Fest: Natural Remedies for Allergies (And My Cat's Surprising Solution)
Spring has arrived in all its glory, so I'm looking at what foods might help quell some seasonal allergy symptoms.
This year seems particularly brutal, with pollen counts soaring and allergy sufferers feeling the impact more intensely than usual.
If you've been waking up with sinus headaches, pressure, and congestion, you're definitely not alone. I've been experiencing the same symptoms, despite not typically suffering from seasonal allergies, especially in spring. And in a surprising twist, I discovered I wasn't the only one in my household affected! My sweet flat-faced exotic shorthair cat, Desmond, was showing similar symptoms, which is honestly how I realized I was suffering from allergies since I tend to treat my symptoms on autopilot these days.
When Your Cat Becomes Your Allergy Companion
Desmond has been acting off for the past few weeks; he’s been sneezing more than usual (which, admittedly, isn't entirely unusual for flat-faced cats) but also being unusually vocal and having some bathroom irregularities. Concerned, we called the ER vet on a Friday night, who assured us that since he was still "going," he didn't have a blockage and could wait to see his regular vet.
But then it hit me: my allergies had been acting up, and Desmond's symptoms seemed suspiciously similar. In fact the night before I had filmed a 20-second video of him snoring that was making me laugh, but now makes me feel bad his sinuses were bugging him!
After some research, we discovered that there aren't many natural allergy remedies for cats, so we reluctantly gave him some Zyrtec (having learned from previous experience that Claritin makes him aggressive).
I also started giving him gentle sinus massages, which he absolutely loved. The remarkable thing? Ever since that phone call with the vet, Desmond transformed into a brand-new cat — jumping and playing in ways we hadn't seen in ages. It was almost as if he'd overheard our conversation about a potential vet visit and decided that suffering with allergies was preferable to a trip to the doctor.
The Sjogren's Connection
By now you’re wondering what my cat has to do with Sjogren’s, allergies, and food… well, first let’s talk about why allergies present a particular challenge if you have Sjogren’s. Over-the-counter antihistamines can exacerbate the dry mouth, dry eyes, and other dryness symptoms that already plague us.
So for me, finding natural remedies became not just a preference, but a necessity.
Natural Remedies Worth Exploring
1. Nettle Leaf
Stinging nettle has emerged as one of the most promising natural remedies for allergy symptoms. Research indicates that nettle leaf may help reduce allergy symptoms by acting as an anti-inflammatory and natural antihistamine.
Nettle leaf can be consumed as a tea, which is a popular way to consume stinging nettle for allergies during allergy season. The plant contains compounds that may help reduce symptoms like sneezing, runny nose, and itchy eyes.
Some research has found evidence that "stinging nettle leaf may be useful in reducing the symptoms of hay fever by acting as an anti-inflammatory." Nettle appears to work by inhibiting the body's production of histamine and other inflammatory chemicals that trigger allergic reactions.
Nettle can be taken as a tea, in capsule form, or as a tincture.
Sometimes I will take a supplement from Orthomolecular called Natural D-Hist, which contains stinging nettle.
2. Butterbur
Butterbur has shown promising results in clinical studies for allergy relief, with some research showing it can be as effective as conventional antihistamines without the drowsiness side effect.
Studies have found that "butterbur had a similar effect to an antihistamine drug in patients with grass pollen allergy" and was equally effective in treating year-round allergies. It appears to work by inhibiting leukotrienes and histamines, inflammatory chemicals involved in allergic reactions — which is just fancy speak for it helps reduce the allergy symptoms.
However, it's crucial to note that butterbur "contains substances called pyrrolizidine alkaloids (PAs)" which can damage the liver. Always choose PA-free butterbur products, which have had these harmful compounds removed during processing.
While the evidence for butterbur is promising, it's best used under medical supervision, especially if you have liver conditions or are pregnant or breastfeeding. Also: I’m not a doctor, and I’m definitely not your doctor, so please talk to your actual doctor.
3. Eucalyptus
This Australian native plant has been used traditionally for respiratory conditions and has properties that may help with allergy symptoms.
Indigenous Australians have used eucalyptus for centuries, not just for its antiseptic properties but also for respiratory conditions. The leaves are "deeply connected to Indigenous spiritual health practices" and are often burned in smoking ceremonies to cleanse and encourage good health.
Eucalyptus can help clear congestion and soothe discomfort from allergies. It's been historically called the "Fever Tree" and used to "relieve cold and flu symptoms, combat viral infections, and enhance immunity."
Eucalyptus can be used as a tea, in essential oil form for inhalation (never ingest essential oils), or added to a shower or bath for steam inhalation. The cooling, opening sensation can provide immediate relief for congested sinuses. I also love peppermint oil for steam inhalation in a shower when I’m congested.
4. Local Honey
While scientific evidence is mixed, many people report benefits from consuming local, raw honey. The theory is that small amounts of local pollen in the honey can help desensitize your immune system over time. I mean… it can’t hurt to add a little local honey into your morning tea, right?
5. Saline Nasal Irrigation
A simple saline solution used in a neti pot or nasal spray can flush allergens from the nasal passages and thin mucus. This is especially helpful before bed to improve sleep quality during allergy season. Also I’m big on taking a shower before bed — I don’t want to be sleeping in any pollen or air pollution that has accumulated on my body or in my hair. I have enough troubles sleeping without adding pollen to the mix.
6. Quercetin-Rich Foods
This natural flavonoid has antihistamine properties and is found in foods like onions, apples, berries, and tea. Some people find that increasing these foods in their diet during allergy season helps reduce symptoms. We’ll dive into some foods you can focus on below.
This is also in that D-Hist supplement I mentioned above.
7. Electrolytes and Magnesium
From my personal experiences, electrolytes and magnesium help with my allergy symptoms, particularly headaches and muscle tension. Magnesium has natural anti-inflammatory properties and may help relax the airways.
Eat Your Way To Allergy Relief
Foods Rich in Quercetin
Quercetin is a natural plant compound that acts as an antihistamine by stabilizing mast cells and decreasing histamine release, which in turn help to reduce allergy symptoms.
Onions (especially red onions): Raw onions have the highest concentration of quercetin, with cooking reducing the content, so eating them raw in salads or as sandwich toppings is most effective. Healthline
Apples (particularly the skin)
Berries (all varieties)
Grapes
Broccoli
Peppers (especially bell peppers)
Cabbage (particularly red cabbage)
Vitamin C-Rich Foods
Vitamin C is a powerful tool against allergies as it acts as a natural antihistamine and has anti-inflammatory properties.
Citrus fruits (oranges, lemons, grapefruits)
Bell peppers: (fun fact: Brussels sprouts, broccoli, and bell peppers all contain more vitamin C than oranges)
Broccoli
Kiwi
Brussels sprouts
Cauliflower
Kale
Tomatoes (which also contain lycopene, another anti-inflammatory compound)
Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids help reduce inflammation in the body, which can decrease allergy symptoms:
Fatty fish (salmon, mackerel, sardines): These are sources of anti-inflammatory omega-3s
Walnuts
Flaxseeds
Chia seeds
Foods with Natural Antihistamine Properties
Pineapple: Contains bromelain, an enzyme that can help reduce inflammation and irritation in allergic conditions — though be careful with pineapple and certain medicines.
Turmeric: The active ingredient curcumin has anti-allergenic properties (works best when combined with black pepper)
Ginger: Contains antioxidative and anti-inflammatory compounds that may help reduce allergy symptoms
Almonds: Crunchy almonds don't just make the perfect salty snack; they're also natural antihistamines with magnesium that helps relax your airway
Probiotic-Rich Foods
Probiotics support gut health, which can in turn help regulate immune response:
Yogurt (especially Greek yogurt with live active cultures)
Kefir
Sauerkraut
Kimchi
Kombucha
When to Seek Medical Help
While natural remedies can provide significant relief, it's important to consult with a healthcare provider if:
Your symptoms are severe or don't improve with home treatment
You develop a fever or signs of infection
You have underlying conditions like asthma that could be complicated by allergies
You're unsure about potential interactions between supplements and medications you're taking
My Approach to Allergy Season
What works for managing allergies can vary significantly from person to person. My current regimen includes electrolytes, magnesium, and butterbur, but I'm looking to add nettle leaf tea and more eucalyptus steam sessions to my routine. Plus I’ll be sure to focus on the right foods for my gut and allergies.
As for Desmond, he's accepting his antihistamine (hidden in his wet food, of course) and enthusiastically requesting his head massages. His sudden bursts of kitten-like energy remind me that sometimes relief can come from unexpected places, but also be a reminder to check on yourself.
Whether you're a longtime allergy sufferer or, like me, finding yourself unexpectedly dealing with seasonal symptoms, I hope some of these natural approaches provide relief.
Stay well, breathe easy, and may your tissues remain unused this allergy season
My allergies have been so bad this year I've developed vertigo, which has NOT been fun! I appreciated this post so much!