Natural Respiratory Support Essentials

Springtime brings sunshine, budding flowers, and blooming trees. However, for many, these elements make venturing outside into the post-winter world an unpleasant experience.

Seasonal respiratory challenges, exacerbated by tree pollen—and in more humid areas, mold—can make springtime a difficult time of year. For those with certain sensitivities, these challenges can lead to sneezing, coughing, congestion, itchy eyes, and a runny nose.¹

So why does this happen? In some individuals, the body’s immune system overreacts to foreign substances such as pollen or mold, releasing chemicals like histamine.² This reaction can result in unpleasant respiratory symptoms.

Removing Respiratory Irritants Indoors

Staying indoors when pollen or mold spore levels are high is one way to alleviate the misery of seasonal respiratory irritants. However, elements that may cause respiratory discomfort can also be present indoors.

How can you clean your home of these and other irritants before they cause discomfort? The first step is to identify those elements that may be hidden in your home. Among the worst offenders is dust.

What is Dust?

Even the cleanest homes may harbor dust. But what exactly is dust? The answer varies depending on several factors, but generally, dust is composed of the following elements:

• Soil and plant material
• Human hair and skin cells
• Animal hair/dander
• Fabric fibers
• Mold spores
• Dust mites
• Insect parts and waste

Top Tips to Remove Indoor Respiratory Irritants

While we can't stop the formation of dust or pollen, there are measures we can take to minimize their presence in our homes and reduce exposure. Here are some top tips for removing indoor respiratory irritants:

• Run the air conditioner on warmer days. Although it may be tempting to open your windows or doors on warm days, this can often allow more than just pleasant breezes to enter. Dust, pollen, and other seasonal respiratory irritants can also infiltrate your home, counteracting your efforts to avoid these elements in the first place.

• When using forced air furnaces and air conditioning systems, be sure to install high-efficiency filters and regularly maintain the system as recommended by the manufacturer. Keep your air conditioning and furnace filters fresh by changing them every three months³ and by using filters with a MERV rating of 8 to 12, which indicates how effectively the filter can remove pollen and mold from the air.⁴

• Vacuum furnace/air conditioning vents and air returns

• Use a dehumidifier to keep indoor air dry

• Use HEPA filters in portable units (especially in the bedroom) and in vacuum cleaners
• Sweep, dust, and vacuum often. Don’t forget to clean the spaces behind, under, and on top of your refrigerator, as well as moving beds or other furniture that may conceal dust underneath.

• Wash your sheets. Dust mite particles can be found in your bedding, potentially triggering allergies. Washing your sheets weekly⁵ and comforters or quilts every few weeks can help eliminate these particles.

• Listen for drips. Leaks around the house can lead to mold problems, which may in turn cause respiratory irritants and discomfort. Once a leak is sealed, clean the area with disinfectant or a hot water and bleach mixture.

• Move your plants. Like any area of the house, plants can develop mold over time. If you detect the musty odor of mold on your houseplant, dispose of it or move it to a less frequently used area of the house.

How to Naturally Reduce Seasonal Discomfort:

1. Wear shades. Wearing glasses or sunglasses outdoors can help shield your eyes from pollen and other seasonal irritants.
2. Minimize outdoor activities when pollen counts are high. Pollen levels typically peak during midday and afternoon hours, so it may be beneficial for those with respiratory sensitivities to stay indoors during these times.
3. Wash up before bed. Cleaning yourself before bed helps remove pollen from your hair and skin, thereby reducing irritation. Additionally, consider keeping pets out of the bedroom if they’ve been outside, as pollen and other irritants can adhere to their fur.
4. Nasal irrigation, though it may sound unusual, can help clear mucus and open sinus passages. You can easily administer a solution of warm water and natural salt using a neti pot.
5. Drink water. Even mild dehydration can trigger your body's production of histamine, a chemical that may cause respiratory discomfort.

How Can I Avoid Seasonal Discomfort?

1. Don’t manage symptoms without knowing what you're reacting to. Instead, visit an allergist to help pinpoint the cause. This will help determine the best course of treatment.

2. Don't blindly spend on over-the-counter medications. There are many allergy medications available, some of which can be very effective. However, if you’re constantly buying new products, spending a lot and not feeling better, consult with an allergist who can discuss which options might be best for you. 

3. Don’t wait until symptoms kick in. Instead, prepare by using preventative methods that have worked for you in the past. Pay attention to the forecast: When winter weather turns warm, pollens and molds are released into the air. Try to stay ahead of the game to ensure you're feeling your best in any season!

4. Never hang clothing or laundry outside. Hanging laundry outside is an eco-friendly way to save on electricity, but as your clothes hang on the clothesline, they may collect pollen or dust, which can affect your respiratory function. Consider using a clothes dryer instead.

5. Avoid eating foods that may cause discomfort. If certain foods consistently cause discomfort, it may be best to avoid them altogether until you can consult with a professional.

9 Supplements for Respiratory Support

More than 50 million Americans experience seasonal respiratory challenges each year.⁶ If you encounter sneezing, coughing, or watery eyes at times, you're not alone!

Although no magic cure-all exists for seasonal challenges like those discussed earlier, there are several natural supplements that can help ease respiratory discomfort.

Here is a list of some of the most popular natural allies for seasonal support:

1. GreenTea 

This traditional favorite offers numerous health benefits, including a powerful compound known as methylated epigallocatechin gallate (EGCG). In laboratory studies, EGCG has shown strong antioxidant support and positive effects on respiratory health in response to seasonal irritants.⁹

2. Butterbur

Butterbur is a shrub that has historically been used to support various respiratory functions and to soothe seasonal discomfort. Its name derives from the traditional use of its leaves to wrap butter in warmer weather.⁸

3. Stinging Nettle 

The extracts of this plant's roots and leaves have been used for a wide variety of health benefits, including reducing respiratory discomfort related to seasonal irritants.¹⁴

4. Astragalus 

A traditional favorite of Chinese herbalists, this ancient root has been used to promote immune health and overall wellness and vitality.⁷

5. Probiotics

Probiotics have been studied for their positive effects on immune health, particularly regarding the immune system's response to seasonal irritants and respiratory discomfort.¹⁰

6. Spirulina

Research has shown that this blue-green algae may help reduce the release of histamine in response to seasonal irritants.¹³ Additionally, spirulina is known for its soothing antioxidant properties, including providing defense against free radicals.

7. Omega-3s

The essential fatty acids known as omega-3s, specifically DHA and EPA, have been associated in scientific studies with numerous healthful benefits, including soothing respiratory discomfort related to seasonal irritants.¹¹

8. Quercetin

This flavonoid has been shown to help reduce the release of histamine, a chemical produced by the body in response to seasonal irritants and known to contribute to respiratory discomfort.¹²

9. Vitamin C 

Not just for immune support, vitamin C is a powerful antioxidant that has been shown to significantly reduce the body's production of histamine in response to seasonal irritants.¹⁵

The Bottom Line

As we've seen, seasonal irritants and respiratory discomfort are common experiences shared by many, but there are proactive steps that can be taken to improve our situation.

Simple measures can ensure our homes are free of irritants, and there are many practical tips we can remember to mitigate respiratory discomforts.

We also have a range of natural allies to help us better enjoy the great outdoors in any season! 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources 

1. National Health Service. Read source

2. Histamine. WebMD. Read source

3. How Often Do You REALLY Need To Change Your HVAC Filter? U.S. Home Filter. Read source

4. What is a MERV Rating? Environmental Protection Agency. Read source

5. How Often Should You Wash Your Sheets? Sleep Foundation. Read source

6. Facts and Figures. AAFA. Read source

7. Astragalus. Mount Sinai. Read source

8. Butterbur. National Center for Complementary and Integrative Health. Read source

9. Green Tea. ScienceDaily. Read source

10. The Role of Probiotics. AACI Journal. Read source

11. Role of Omega-3 Fatty Acids. PubMed.