Don’t let winter allergies “snuff out” your holiday cheer

Give yourself the gift of fast, effective allergy relief—without harmful drugs

Imagine it’s cold outside, maybe there’s frost on the ground—and you’re wrapped up in your favorite cozy blanket, savoring a peaceful, winter morning. But just as you’re about to take your first sip of morning coffee—you start sneezing up a storm, your throat feels itchy, and your chest starts to burn from all the coughing.

But it’s not a cold—or even the flu.

It’s winter allergies.

While winter offers some welcome relief from ragweed and pollen, other common allergens flourish at this time of year—hiding in leaf piles, your favorite holiday decorations, your fireplace, and even your mattress.

In fact, for many allergy sufferers, winter is the absolute worst time of year, especially when we’re cooped up inside with these hidden, relentless triggers.¹

So, let’s talk about how to identify winter allergies. Then we’ll discuss what you can do, starting today, to give yourself some fast, effective relief—without resorting to drugs…

Unmasking the hidden allergens of winter

It can be especially challenging this time of year to determine if you have an upper respiratory infection—or winter allergies. But there’s usually one telltale sign: itching.

If you experience an itchy, runny nose, an itchy throat, or itchy eyes along with other symptoms, like coughing and sneezing, I’d suspect allergies.

Plus, most upper respiratory infections, like the common cold, typically resolve within one to two weeks. So, if your symptoms continue to linger without letting up—it may be reasonable to start thinking you have winter allergies. (A trip to the allergist for a comprehensive pinprick skin test can confirm.)

Some of the most common culprits we see at this time of year are:

• Dust mites: These microscopic creatures feed on your dead skin and thrive in warm, humid environments. Plus, as we crank up the heat, they multiply in your bedding, carpets, and upholstered furniture. In fact, your mattress may house up to 10 million of these allergy-inducing pests.
• Mold: Both indoor and outdoor mold can trigger allergies during the colder months. Outdoor mold can fester in piles of damp leaves sitting around your home, while indoor mold can thrive in damp areas, such as basements and bathrooms.
• Pet dander: You may find yourself snuggling more with your furry friends this winter, but keep in mind that their dander can worsen allergy symptoms. As pets spend more time indoors during the colder months, dander can quickly build up, increasing the chances of triggering those sneezes and sniffles.
• Cockroaches and mice: These unwelcome guests can trigger winter allergies, as they leave behind allergenic droppings that make you cough and sneeze.
• Holiday decor: Artificial trees and decorations can gather tons of dust and mold. But real trees aren’t much better—as they can harbor up to 50 different types of molds and pollen.²
• Candles: Soft, flickering candles may add cozy ambiance to your home at this time of year, but they also release particulates into the air that irritate your respiratory system and aggravate winter allergies.
• Gunked-up heating systems: Poorly maintained central heating systems can spread dust and allergens throughout your home, worsening allergy symptoms.
• Fireplaces: While real fireplaces offer warmth and coziness, the wood and smoke can aggravate respiratory issues and allergies.
• Unbalanced humidity levels: Too much moisture can lead to mold growth, while too little can dry out your nasal passages, making them more susceptible to irritation.

Tips to keeping allergens “wrapped up” this season

Now, here are some simple changes you can make to your home, starting today, to keep winter allergens in check:

• Get rid of mold in problem areas, such as the bathroom.
• Vacuum daily (use one with a HEPA filter and make sure to get under the bed).
• Wash your bedding weekly in hot water.
• Regularly wash your curtains, drapes, and other dust-catching fabrics and surfaces in your home.
• Use hypoallergenic bedding.
• Invest in a high-quality air purifier. Look for models equipped with HEPA filters, which can trap tiny particles.
• Bathe your pets, especially after they’ve been outside rolling in the moldy leaves.

• Maintain your heating and cooling systems by changing filters with each season.
• Have your air ducts cleaned to remove dust and allergens.
• Wash off ornaments and other holiday decor before putting them out on display.

• Don’t put wood in the fireplace until you’re ready to burn it. And ensure your fireplace is well-ventilated.
• If you’re allergic to pet dander, consider kicking Fido out of your bedroom while you sleep.
• When we get a mild day this winter, consider opening the windows to let some fresh air circulate within your home.
• Remove dead leaves and brush around your home.
• Hose down your live Christmas tree and let it air dry before bringing it indoors.

Managing your symptoms naturally

In terms of managing your symptoms, I suggest skipping the antihistamines, as they can have many unwanted side effects.

For example, first-generation antihistamines, such as diphenhydramine, have been linked to drowsiness, dry mouth and eyes, blurred or double vision, dizziness, headaches, low blood pressure, rapid heart rate, difficulty urinating, and constipation. And second-generation antihistamines, such as loratadine, aren’t much better. Side effects can include headache, cough, sore throat, abdominal discomfort, nausea or vomiting, and tiredness.³

Instead, try acupuncture. This traditional Chinese medicine practice involves the insertion of thin needles into specific points on the body to stimulate the immune system and reduce inflammation. A major study published in the Annals of Internal Medicine showed this alternative approach can reduce allergy symptoms, improve quality of life, and lessen the need for medication.⁴

I also suggest taking a daily probiotic supplement. This won’t just support your gut health—it may also be the key to controlling your allergies! In fact, according to a 2015 meta-analysis of 23 randomized trials, probiotics helped reduce the severity of symptoms in people with allergic rhinitis.⁵

When choosing a quality probiotic supplement, look for a brand that contains prebiotics, probiotics, and postbiotics—like Dr. Ohhira’s. And remember, more strains of bacteria aren’t necessarily better. The key is diversity of strains.

In addition to probiotics, consider these natural supplements to help manage winter allergies:

• Quercetin—1,000 mg twice daily: This antioxidant acts as a natural antihistamine, stabilizing mast cells that cause allergic reactions. It can also be found in foods like apples, onions, and berries.
• Vitamin C—1,000 mg three times daily: Known for its immune-boosting properties, this essential nutrient also acts as a natural antihistamine. Citrus fruits, bell peppers, and supplements are also great dietary sources.
• Omega-3 fatty acids—3,000 mg of EPA and DHA: Found in fish oil and flaxseed oil, omega-3 fatty acids (like EPA and DHA) can reduce inflammation and support overall immune function, helping you combat allergy symptoms. You can also load up on these nutrients by eating lots of wild-caught fatty fish, like salmon.
• N-acetylcysteine (NAC)—1,000 mg three times daily: This antioxidant can help break down mucus and reduce nasal congestion, offering relief from winter allergies.
• Butterbur—50 to 150 mg per day: Some studies suggest that butterbur extract can help reduce allergy symptoms by inhibiting histamine release. In fact, a 2017 review of 12 randomized-controlled trials found that butterbur effectively reduces the sneezing and stuffiness associated with allergic rhinitis.⁶ And another controlled trial found it worked as well as cetirizine—a popular OTC allergy medication—in combatting seasonal allergies.⁷
• Vitamin D3—250 mcg (10,000 IU) per day. This is crucial for many bodily functions and may even impact your response to allergens. A 2017 review linked low vitamin D levels to a higher risk of allergic rhinitis, suggesting that increasing the vitamin could help manage symptoms. I recommend 250 mcg (10,000 IU) of D3 daily to reach optimal blood levels (80–100 ng/mL), with routine testing to monitor levels.

For a comprehensive guide on managing allergies and asthma during the winter, check out my book, Dr. Fred’s Allergy and Asthma Cure, which delves into natural remedies and lifestyle changes to help you breathe easier during the colder months. You can find it by visiting my website, www.Dr.Pescatore.com, and clicking on the “Books” tab in the blue navigation bar at the top.

Don’t let winter allergies dampen your spirit

This December, as the twinkling lights, festive carols, and holiday parties kick into high gear, don’t let winter allergies dampen your spirit. By understanding what might be triggering your symptoms, you have a better chance of keeping your winter allergies at bay.

Of course, if and when symptoms appear, you’re now equipped with simple, drug-free strategies to support your immune system and keep your winter allergies in check. They might just help you fill the season of giving with much more hope and joy… and fewer sniffles and sneezes.

References:

1. 1. “Why Are My Allergies Acting Up in Winter?” Cleveland Clinic, 1/22/24. (health.clevelandclinic.org/winter-allergies)
   2. “Allergic to the Holidays?” ACTA, accessed 10/20/24. (christmastreeassociation.org/allergic-to-the-holidays)
   3. “What’s the Difference Between First-Generation and Second-Generation Antihistamines?” WebMD, 11/7/22. (webmd.com/allergies/difference-between-first-generation-antihistamines-second-generation-antihistamines)
   4. “Acupuncture may be an antidote for allergies.” CNN Health, 2/20/17. (cnn.com/2013/02/19/health/acpuncture-allergies/index.html)
   5. “A systematic review and meta-analysis of probiotics for the treatment of allergic rhinitis.” Int Forum Allergy Rhinol. 2015 Jun;5(6):524-32. doi.org/10.1002/alr.21492.
   6. “Is butterbur an effective treatment for allergic rhinitis?” Evidence-Based Practice, 2017; 20(11): 15. doi.org/1097/01.EBP.0000541879.42327.4f
   7. “Randomized controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis.” BMJ, 2002; 324(7330):144. doi.org/10.1136/bmj.324.7330.114
   8. “The role of vitamin D in allergic rhinitis.” Asia Pac Allergy, 2017; 7(2):65-73. doi.org/10.5415/apallergy.2017.7.2.65