'Cutting back on histamine-rich foods such as aged cheese and processed meats may reduce seasonal flare-ups'
Author: Chandy Rodgers
Instead of enjoying the fresh air in spring and summer, are you one of the millions who battle with itchy eyes, runny nose, and brain fog making even the simplest tasks exhausting? The good news is that you don’t have to rely solely on antihistamines to tackle your seasonal allergy symptoms. There are natural ways to reduce hay fever symptoms when they get out of control.
Questions this blog series will answer include:
This Blog post offers some tips for helping you manage your hay fever symptoms naturally.
How to Manage Your Hay Fever Symptoms Naturally
1. Eat foods that help reduce allergy symptoms
Incorporating the right foods into your diet can help lower histamine levels and reduce inflammation.
Vitamin C-rich foods act as natural antihistamines, so aim for one kiwi, half a cup of blueberries, or a whole orange daily to support your immune system.
Drinking 1 to 2 cups of nettle tea per day may help block histamine release and ease symptoms. We highly recommend nettle tea from the Wild Cornish Tea Company as it is organic and can be purchased loose or in bag.
Avoid alcohol and processed foods, such as deli meats, aged cheeses, and fast food, as they suppress DAO (Diamine oxidase), the enzyme that breaks down histamine, making symptoms worse.
Why not try our Histamine-Busting Smoothie Recipe!
2. Reduce pollen exposure in your environment
Minimising your contact with pollen can significantly ease allergy symptoms.
Keep windows closed, particularly in the morning and evening when pollen levels peak.
After spending time outside, shower and change clothes immediately to remove pollen from your skin and hair.
Dry clothes indoors instead of outside to prevent pollen from settling into fabrics.
Use a saline nasal rinse once or twice a day to clear pollen from your nasal passages and reduce congestion.
Invest in a HEPA air purifier that will reduce indoor pollen exposure, keeping your home allergen-free.
We highly recommend the air purifiers by Amazing Air as they have an Ultra HEPA filter, filtering out not only pollen but dust, moulds and microplastics. Most air purifiers will only filter particles 0.3 microns, whereas Amazing Air's filter particles 0.003 microns. They are an absolute must for any air-borne allergy sufferer!
3. Supplements that can help hay fever sufferers
Certain supplements may help regulate histamine levels and support immune function.
Butterbur extract (50–75 mg twice daily) has been found to be as effective as anti-histamines but without the drowsiness.
Quercetin supplements (500–1000 mg per day) act as a natural anti-histamine by stabilising immune cells that release histamine.
Vitamin D (1000–3000 IU daily or as recommended by your healthcare provider) is also important, as low levels are linked to more severe allergy symptoms.
Check out our Blog series on Vitamin D to find out:
For our top supplement recommendations visit THP Recommends, our product, service and practitioner directory. Here you will find our favourite supplements used and recommended by Nutritionists and other healthcare practitioners. You can find the supplements recommended above under Immune Health.
Supplement Warning: With all supplements follow recommended dosages and directions on the product labels, and if you have any health conditions, are taking any medications or are pregnant or breastfeeding, check with your pharmacist or healthcare practitioner first.
Combine Food, Lifestyle & Supplement Support
By combining food, lifestyle, and supplement strategies, you can naturally reduce the severity of hay fever symptoms when they strike, but if you want to find out how to reduce your risks ahead of hay fever season, read our previous blog post HERE.
Final thoughts on hay fever & allergies
Hay fever isn’t just about avoiding pollen, it’s about how well your body handles histamine. By supporting your immune system, gut health, and DAO levels, you can reduce or even prevent symptoms naturally.
Of course, everyone’s body is different. If hay fever, or other allergies, really get you down every year, consider working with a nutritionist who can help you get to the root cause of your problems and create a tailored plan based on your personal needs. Click on the button below to view our practitioner directory.
Click on the button below to read our next blog post quick tips for prevention and symptom relief from hay fever.
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