Joy Onuorah

Exercise

Getting regular exercise and physical activity can help alleviate allergic reactions, including respiratory allergies, although it isn’t quite clear why. In moderation, exercise is not harmful to people who have allergies and, of course, offers many health benefits.

This includes at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity per week. These activities include walking, running, cycling, treadmill exercise, swimming, and more.

Nasal irrigation

Nasal irrigation, also called nasal rinse or saline lavage, is often used by people who have allergies with respiratory symptoms. It is an at-home remedy that involves using sterile saltwater to clear nasal passages.

You can perform nasal irrigation daily, or even several times a day, to relieve symptoms of congestion. You can try a nasal rinse by purchasing a kit and following instructions.

Vitamin D

Vitamin D deficiency has been linked to allergies, including allergic rhinitis, allergic asthma, eczema, and anaphylaxis. This vitamin has a role in regulating immune system cells and the release of chemicals that can produce allergy symptoms.

Acupuncture

Acupuncture is a healing practice that originated in China over 5,000 years ago. It involves stimulating meridian points on the body with needles, pressure, or electrical probes. This is believed to direct energy within the body.

Quercetin

Quercetin is an antioxidant shown to reduce inflammatory cells and proteins, especially in skin.¹⁴ It is found naturally in foods such as apples (with the skin on), berries, red grapes, red onions, capers, and black tea. It is also available in supplement form. Some people use it for allergic rhinitis, atopic dermatitis, and asthma.

Omega-3 fatty acids

Omega-3 fatty acids are essential fats found in a variety of foods. Research suggests that omega-3 fatty acids may reduce the production of inflammatory chemicals in the body.

Common sources of omega-3 fatty acids include the following:

• Flaxseed oil: 1 tablespoon two to three times a day
• Walnuts: 1 ounce (14 halves) a day
• Fish oil capsules: 1 to 1.2 grams of EPA and DHA per day

Probiotics and prebiotics

Probiotics are available in a variety of forms, including supplemental drinks, kefir, yogurt, and capsules. Prebiotics are found in fermented foods.
They are also available in tablets, capsules, and chewable products.