10 Self-care tips to find relief from allergic rhinitis while caring for your well-being
People who struggle with allergic rhinitis and seasonal allergies often experience more than just weather changes during the changing seasons.
Allergic rhinitis is known for its frustrating physical symptoms. These include frequent sneezing, itchy eyes, and even wheezing. These symptoms can make normal life harder during peak allergy season and impact our mental well-being.
However, you can do things to ease your allergic rhinitis symptoms. These things will also nurture your mental well-being. Read on to learn ten self-care tips you can use daily to manage your allergies and its common symptoms.
Nip seasonal allergic rhinitis symptoms in the bud
There are a few different routes you can take to help soothe and manage allergic rhinitis. Three of the most effective ways to help minimize your symptoms are by reducing exposure, taking medication, and using natural remedies to support your overall well-being.
Minimize your exposure to allergy triggers
1. Manage your exposure to allergens
One of the most effective ways to keep your allergy symptoms at bay is by limiting your exposure to your allergens. For instance, if you’re allergic to tree pollen, try to keep your windows closed during pollen season. This season usually starts in the spring or when pollen levels are high.
If you see a high pollen count on the forecast, do your best to limit your exposure when possible. This can mean doing any sort of garden-related chores on a different day or asking your friends if you can have an indoor hang-out instead of a picnic at the park. Additionally, consider wearing a medical mask, an FFP-2 mask or an N-95 mask that covers your face and mouth if you need to do any garden-related chores, like mowing the lawn.
2. Use air filters or air purifiers
Air purifiers equipped with high-efficiency particulate air (HEPA) filters are effective in reducing the need for medication in people who suffer from dust allergies. They also significantly improve the quality of air inside your home.
Unfortunately, homes lacking proper ventilation can have more polluted air than the outdoors. The lack of regular cleaning of central heating and air conditioning systems can lead to the accumulation of allergens such as mold that can further trigger your allergies. Air purifiers and filters can help you tackle indoor pollution by sucking in polluted air and running it through a filtration system that releases clean air back into the room.
3. Keep a tidy home
Keeping your home clean is a great way to help keep your allergy symptoms at bay, especially during seasons when pollen counts are high. Not only does a clean home look and feel better, but it can also improve your physical and mental well-being.
Regular cleaning can help you reduce allergens like grass pollen, dust mites, and pet dander from your home and keep you healthy. For instance, cleaning your air conditioner’s filter, dusting surfaces and vacuuming carpets frequently can help reduce the circulation and build-up of allergens in your space. Additionally, using a damp cloth for dusting can help trap allergens instead of dispersing them into the air.
Medications and treatments to relieve symptoms
4. Try over-the-counter allergy medication
Over-the-counter (OTC) oral antihistamines, which can be used as allergy medication, can help keep moderate-to-severe allergy symptoms at bay. Antihistamines stop your immune system from releasing histamine. Histamine is a chemical in your body that causes allergy symptoms when it encounters something foreign, like an allergen. Although histamines are useful in protecting your body and getting rid of allergens, the process causes allergy symptoms.
For example, if you have a pollen allergy and were exposed, your body would release histamines. Those histamines would cause allergy symptoms, like sneezing or a stuffy nose, to help your body get rid of the allergen.
5. Consider immunotherapy
Immunotherapy may be a great option for those with moderate-to-severe allergic rhinitis. Immunotherapy is a long-term treatment plan that can help with allergy relief by changing your body’s immune response to your allergy triggers.
There are two main types of immunotherapy: allergy shots or sublingual (oral) immunotherapy. Essentially, it works by gradually exposing your body to the allergen under the supervision of a licensed allergist. Additionally, immunotherapy can prevent allergic rhinitis from escalating and may keep your allergies from turning into asthma.
If you’re curious about immunotherapy, your primary care provider can help you get started and see if it is right for you.
6. Prescription medications for allergic rhinitis
In some cases, people with moderate-to-severe allergic rhinitis may be prescribed medication to help with symptom management and relief. Oral corticosteroids can help treat inflammation, asthma, rashes and other allergy symptoms. Cortisone, hydrocortisone, and prednisone are examples of corticosteroid medications. Additionally, leukotriene modifiers, like Singulair (Montelukast), are a type of medication that can help manage asthma symptoms and allergic rhinitis.
Ease allergic rhinitis with natural remedies
7. Try nasal rinses
Having a constantly stuffy or runny nose during allergy season can be very uncomfortable. At-home nasal rinses with saline can help you clear your sinuses and help relieve nasal congestion. There are many different ways you can go about rinsing your nasal passages.
For instance, you can use a Neti Pot, which you can find at your local drugstore or pharmacy. Neti Pots look like small teapots, you can fill them with warm water and saline solution. Alternatively, you could use a saline nasal spray that gently releases a saline mist into your nasal passages to help alleviate congestion. Nasal rinses and nasal sprays are effective in clearing your sinuses of inhaled allergens and irritants, such as dust and pollen.
8. Take a quercetin supplement
Quercetin is a type of plant pigment that acts as a strong antioxidant. It can be found in many fruits and vegetables like broccoli, onions, grapes, berries and apples. More than just being a powerful antioxidant, quercetin is also known for having anti-allergic properties.
Like over-the-counter medications to treat allergies, quercetin keeps the body from releasing histamines and has anti-inflammatory properties. Querticin can be effective in supporting the treatment of allergic rhinitis (hay fever) and bronchial asthma responses.
While quercetin can be found in certain foods, it is also available as an OTC supplement at most drugstores. As always, a healthcare provider can help you figure out if quercetin is right for you and the best dosage for your symptoms.
9. Probiotics may help
Over the past few years, several research studies have discovered that certain probiotics can be effective in managing and treating allergic rhinitis. Probiotics are living microorganisms, such as healthy bacteria and yeast, which can help strengthen your immune system and promote a healthy gut.
Probiotics may also help alleviate allergy symptoms and improve the overall quality of life for individuals struggling with hay fever. The benefits of reducing allergies may vary depending on factors such as dosage and consistency.
10. Add a spoonful of honey to your tea
Honey is one of the most well-known natural remedies. While honey may not stop an allergic reaction in its tracks, it may help soothe an irritated throat and help reduce coughing. Above all, it can be a great and comforting supplement to your existing allergic rhinitis treatment plan and help relieve some of your symptoms.
11. Listen to your body
Last but not least, listen to your body. Allergic rhinitis symptoms can be frustrating and uncomfortable. Your body may need extra rest during times of the year when your allergies flare up. If your allergies affect your quality of life, it may be time to talk to your healthcare provider about a treatment plan.
Common allergic rhinitis symptoms
For many, spring, summer and fall are less about admiring new blooms or turning leaves and more about trying to keep their allergy symptoms under control.
Symptoms of allergic rhinitis may include:
- Stuffy or runny nose
- Frequent sneezing
- Itchy eyes, throat or ear canals
- Watery eyes
If you have asthma, there’s a chance you may experience additional symptoms like shortness of breath and wheezing. Additionally, unmanaged allergies could cause asthmatic people to experience moderate-to-severe symptoms. In 2019, the Environmental Protection Agency (EPA) found that between 35,000 and 60,000 asthma-related emergency doctor visits were related to pollen exposure.
When is allergy season?
Allergy season usually begins in early spring, then settles slightly during summer before picking back up in early fall. The season that will affect you most will depend on the environmental allergies that you’re most sensitive to.
One of the most common allergens is pollen, which tends to peak during spring and early summer. Ragweed and mold, which are also some of the most common allergens, tend to peak during fall. Additionally, it’s important to note that not all allergies are seasonal. It’s also possible to have perennial allergies — which are allergies that last year-round.
How Sesame can help
Allergic rhinitis can take a toll on your mood and well-being. Sesame can connect you with licensed healthcare providers who can help diagnose and treat your symptoms. If appropriate, allergists on Sesame can also get you started on an affordable allergy treatment plan.
