Vanguard Chiropractic’s Natural Wellness Digest

Issue #1: Taming Allergies the Natural Way

November 04, 2025

Hey there, health explorers! 👋

Allergies got you sneezing, itching, or just plain miserable? You're not alone—over 100 million Americans battle seasonal allergies each year. While meds help, nature's toolkit offers gentle, effective alternatives backed by science. In this debut issue, we dive into proven natural remedies to ease your sniffles. Let's breathe easier!

🌿 Top Natural Remedies for Allergy Relief

1. Local Raw Honey: Sweet Immunity Booster

• How it works: Exposure to tiny amounts of local pollen in raw honey may desensitize your immune system, similar to allergy shots.

• Evidence: A 2013 study in the International Archives of Allergy and Immunology found participants consuming local honey had fewer symptoms than a placebo group.

• Try this: 1–2 teaspoons daily, starting 1–2 months before allergy season. Stir into tea or yogurt. (Not for infants under 1 year due to botulism risk.)

2. Quercetin-Rich Foods: Nature's Antihistamine

• How it works: This flavonoid stabilizes mast cells, reducing histamine release.

• Evidence: Research in Molecules (2016) shows quercetin inhibits allergic responses in animal models; human trials suggest 500–1,000 mg/day supplements help.

• Try this: Load up on onions, apples, berries, capers, and broccoli. Or take a supplement with vitamin C for better absorption.

3. Neti Pot & Saline Rinse: Clear the Decks

• How it works: Flushes pollen, dust, and mucus from nasal passages.

• Evidence: A Cochrane review (2020) confirms nasal irrigation reduces symptoms and medication use in allergic rhinitis.

• Try this: Use distilled or boiled (cooled) water with a pre-measured saline packet. Rinse 1–2x daily. Pro tip: Tilt head sideways over sink!

4. Butterbur Extract: Herbal Heavy-Hitter

• How it works: Blocks leukotrienes and histamines without drowsiness.

• Evidence: A BMJ study (2002) found PA-free butterbur as effective as cetirizine (Zyrtec) for hay fever.

• Try this: 50–75 mg standardized extract twice daily. Choose "PA-free" to avoid liver risks.

5. Probiotics: Gut-Allergy Connection

• How it works: Balances gut microbiome to modulate immune overreactions.

• Evidence: Meta-analysis in Allergy (2015) links Lactobacillus and Bifidobacterium strains to reduced allergy severity.

• Try this: Fermented foods (kefir, sauerkraut, kimchi) or a multi-strain supplement (10–20 billion CFUs).

🧪 Quick Science Bite

Histamine is the culprit behind itchy eyes and runny noses. Natural antihistamines (quercetin, bromelain from pineapple) compete with histamine receptors—think of them as bouncers keeping troublemakers out of the club.

⚠️ Safety First

• Patch-test new remedies.

• Consult a doctor if pregnant, breastfeeding, or on medications (e.g., butterbur + blood thinners = no-go).

• Natural ≠ harmless—overdo honey and you might spike blood sugar.

🌸 Lifestyle Hacks to Stack the Deck

1. Shower post-outdoors: Rinse off pollen.

2. HEPA filters: Trap allergens indoors.

3. Spicy foods: Capsaicin in chili clears sinuses (temporarily!).

4. Track pollen: Apps like Pollen.com help you plan.

Final Thought

Allergies don't have to hijack your spring. Start small—try one remedy for a week—and track symptoms in a journal. Your body (and tissues) will thank you!

Got a remedy that works for you? Reply and share—we'll feature reader tips next issue!

Stay sniffle-free,

Daniel Murray DC, Vanguard Chiropractic San Antonio, TX.

Jason Evans DC, Vanguard Chiropractic Tulsa, OK.

P.S. Love this? Forward to a fellow allergy warrior. Next month: Natural sleep hacks! 😴