Fall Allergies Got You Sneezing Nonstop? Doctors Reveal 7 Hacks To Feel Better Fast
See the soothing teas that work like a natural antihistamine
Key Takeaways
- Ragweed pollen is a major culprit and can trigger sneezing, congestion and itchy eyes.
- Tips like nasal rinses, showers and keeping windows closed can help reduce pollen exposure.
- Persistent or severe allergy symptoms may require an allergist’s help to manage effectively.
Crisp air, colorful leaves, pumpkin spice lattes—there’s so much to love about fall. The sniffling, sneezing and stuffiness that come with it? Not so much. If you’re feeling more congested this time of year, you’re not imagining it. Here’s what’s behind fall allergies (we’re looking at you, ragweed), plus how to treat bothersome seasonal allergies fast.
Why fall allergies flare up this time of year
The main culprit behind fall allergies is ragweed pollen, a troublemaking allergen that can trigger everything from sinus congestion to itchy eyes to headaches. Pollen released from the ragweed plant affects almost 50 million people in the U.S., according to the Asthma and Allergy Foundation of America.
“Ragweed season typically begins in mid-August, peaks around Labor Day and ends by a hard freeze, usually sometime in October,” says Jill Poole, MD, an asthma, allergy and immunology specialist at the University of Nebraska Medical Center. Ragweed allergies can start as early as July and last well into November—and one single plant can produce up to 1 billion pollen grains that travel hundreds of miles.
If it feels like your fall allergy symptoms have ramped up in recent years, that’s real too. Warmer temperatures and fewer freeze-free days have lengthened the freeze-free season by an average of 15 days across the U.S., giving ragweed more time to grow, flower and release pollen.
Fall allergy symptoms to watch for
If you’re allergic to ragweed, expect:
- Nasal congestion
- Sneezing
- Runny or stuffy nose
- Irritated or watery eyes
- Itchy throat
- Headaches
Joyce Yu, MD, an allergist at Columbia University Irving Medical Center, adds that post-nasal drip, snoring, mouth breathing and dark circles are also common. “You may also feel a fullness and pressure in the sinuses, sinus headaches, ear popping, and a loss of smell,” she adds.
How to treat seasonal fall allergies
One of the most effective remedies during allergy season is an over-the-counter antihistamine allergy medication such as Allegra 24-Hour Allergy Relief Medication. But beyond that, these easy remedies can help stop sniffling and sneezing in its tracks.
Rinse pollen away with a neti pot
“When you’re using a neti pot, you’re basically flooding your nose and sinuses to help wash out mucus and allergens so it decreases long-term inflammatory response,” explains Christopher Brooks, MD, an allergist and immunologist at The Ohio State University Wexner Medical Center. A study in American Family Physician found the technique reduces symptoms by 64 percent almost instantly. Dr. Brooks recommends trying the remedy once a day for about three weeks, using distilled or boiled (and cooled) water—never straight tap water.
Take a steamy shower
Breathing deeply in a hot shower cleans pollen from nasal and upper airway passages, Dr. Yu says, helping to treat fall allergies naturally. Research in the Asian Pacific Journal of Allergy and Immunology found people with hay fever who inhaled steam for five minutes significantly increased their total nasal air flow, with improvement lasting more than seven hours. Aim for 10 to 15 minutes in the shower at the end of the day.
Sip tea in the morning
Green tea’s EGCG may thwart histamine production, while ginger tea’s 6-gingerol compound “helps relieve symptoms of allergic rhinitis—in other words, your stuffy, itchy sinuses,” says integrative physician Stacie J. Stephenson, DC. Nettle, rosemary, turmeric and licorice root teas can also calm allergy symptoms. “Aim to have your tea in the morning before you head outside,” she suggests. “That way, the anti-inflammatory and antihistamine compounds can get ahead of the allergic reaction.”
Eat more onions
Onions, apples, blueberries, broccoli and nuts are rich in quercetin, a flavonoid with anti-inflammatory and antihistamine benefits for stubborn fall allergies. A study in the European Review for Medical and Pharmacological Sciences found 200 mg of quercetin daily reduces sneezing, runny nose and eye irritation by 50 percent. Bonus: A study in Food & Function found a bowl of red onion soup lifts quercetin levels as much as a 544 mg supplement.
Try a ginger supplement
Research in BMC Complementary Medicine and Therapies found taking 500 mg of ginger extract relieves nasal congestion as well as the antihistamine loratadine (Claritin), thanks to ginger’s anti-inflammatory properties.
Massage your sinuses
Stimulating an acupressure point called LI 20 signals sinuses to release trapped fluids triggered by fall allergies. Research in the Journal of Alternative and Complementary Medicine suggests rubbing the spot where the nose and face meet reduces stuffiness and pressure by 56 percent in as little as 60 seconds. Massage in gentle circles twice daily.
Run a HEPA air purifier
Experts at the EPA say that a HEPA filter can remove at least 99.97 percent of pollen, dust and mold. A study in the Yonsei Medical Journal found people with hay fever who used one for six weeks reduced their need for allergy medicine by 26 percent. One to try: Coway Airmega Halo.
Also smart: Keep windows closed during peak pollen times—especially mornings, Dr. Brooks says.
When it’s time to call your doctor about fall allergies
These simple tricks can bring welcome relief for most seasonal sniffles, but you don’t have to tough it out alone. When symptoms are severe or interfere with sleep, work or quality of life, it’s time to talk to an allergist for stronger options like nasal steroid sprays or immunotherapy, Dr. Poole says. With the right mix of at-home strategies and expert guidance, this fall can be all about the leaves and lattes—not the tissues.
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