Natural Therapies for Seasonal Allergies

As the weather warms and flowers bloom, many of us start to notice the telltale signs of seasonal allergies—sneezing, itchy eyes, congestion, or that frustrating tickle in the throat. Hay fever, or allergic rhinitis, is often triggered by pollen, mould, or dust, and while it’s a natural immune response, it can make spring and summer far less enjoyable. Also, for some reason, people who had mild allergies (or none in childhood) can sometimes have them appear in adulthood. Rude!

The good news? There are many natural therapies and gentle remedies that can help ease allergy symptoms and strengthen your body’s resilience. Let’s look at how diet, lifestyle, and herbal support can work together to bring some much-needed relief.

Understanding Seasonal Allergies

Seasonal allergies happen when the immune system mistakes harmless airborne substances—like pollen—for dangerous invaders. This triggers the release of histamine, the chemical responsible for the inflammation, swelling, and itching that come with allergic reactions.

Conventional treatments, such as antihistamines, can certainly help, but some people prefer to use natural approaches to reduce the frequency and severity of symptoms, or to support their immune system more holistically.

Before starting any new supplements or herbal remedies, it’s best to check with a qualified health practitioner or naturopath—especially if you take medications or have other health conditions.

Foods That Help with Allergies

Your diet can play a big role in managing inflammation and supporting a balanced immune response. Here are some foods that can make a difference:

1. Anti-inflammatory foods

Choose foods rich in antioxidants and natural anti-inflammatories to calm the immune system.

Think:

• Colourful fruits and vegetables, especially berries, citrus, beetroot, and leafy greens

• Spices like turmeric, ginger, and garlic

• Oily fish such as salmon or sardines for omega-3 fats

• Olive oil, avocado, and nuts

These foods help lower the body’s histamine response and reduce irritation in the sinuses and airways.

2. Vitamin C-rich foods

Vitamin C is a natural antihistamine that supports immune balance.

Include:

• Kiwi, oranges, papaya, and strawberries

• Capsicum (bell peppers), parsley, and broccoli

Having vitamin C daily, whether through fresh produce or a supplement, can help reduce sneezing and congestion.

3. Quercetin-containing foods

Quercetin is a plant flavonoid with anti-inflammatory and antihistamine effects.

You’ll find it in:

• Onions, apples, kale, berries, and green tea

Some people also use quercetin as a supplement during allergy season, but food sources are always a great start.

4. Fermented foods

A healthy gut microbiome can influence how your immune system reacts to allergens.

Try adding:

• Yoghurt or kefir (if you tolerate dairy)

• Sauerkraut, kimchi, or other fermented vegetables

• Miso

These can help maintain a healthy balance of gut bacteria, which supports immune regulation.

5. Stay hydrated

Water helps thin mucus and soothe irritated airways. Herbal teas such as nettle, chamomile, or peppermint are especially useful for allergy-prone individuals.

Herbal Remedies for Allergy Relief

Several herbs can offer relief from sneezing, itching, and congestion. These herbs can be taken as teas, tinctures, or supplements, depending on your preferences and practitioner’s advice.

1. Nettle (Urtica dioica) - A traditional herbal antihistamine, nettle can help reduce sneezing and inflammation. Nettle tea or freeze-dried nettle capsules are common options.

2. Eyebright (Euphrasia officinalis) - Eyebright has long been used to soothe itchy, watery eyes and nasal irritation. It’s often found in herbal formulations or eye washes (use only sterile, practitioner-approved preparations near the eyes).

3. Chamomile (Matricaria chamomilla) - This gentle herb calms inflammation and supports relaxation—helpful if allergies are disrupting your sleep. Drink as a tea or use cooled tea bags as soothing eye compresses.

4. Elderflower (Sambucus nigra) - Elderflower tea or tincture helps clear congestion and support sinus drainage. It’s particularly lovely combined with peppermint and nettle.

5. Licorice root (Glycyrrhiza glabra) - This sweet-tasting root soothes inflamed mucous membranes and supports adrenal function, which can become depleted during ongoing allergic stress. However, it’s not suitable for everyone (particularly if you have high blood pressure), so check with a practitioner first.

Lifestyle and Environmental Tips

Supporting your body goes beyond diet and herbs—simple daily habits can make a big difference:

• Keep windows closed on high-pollen days and use an air purifier if possible.

• Rinse your sinuses with a saline spray or neti pot to clear pollen and reduce congestion.

• Shower and change clothes after spending time outdoors to wash off pollen.

• Dry clothes indoors during peak pollen seasons, as hanging them outside can attract pollen.

• Use local honey (in moderation). Some people find that small amounts of honey from their region may help the body adapt to local pollens over time. While evidence is mixed, it’s a gentle, pleasant addition to your allergy toolkit.

• Manage stress. Chronic stress can heighten allergic responses. Mindfulness, gentle exercise, and breathing exercises can support immune balance.

When to See a Practitioner

If your symptoms are severe, ongoing, or interfere with your quality of life, it’s important to seek professional advice. A qualified practitioner—such as a naturopath, nutritionist, or herbalist—can help identify your triggers, tailor a treatment plan, and ensure that any herbal or nutritional supplements are safe and effective for you.

Allergies can sometimes overlap with other conditions like asthma, sinus infections, or food sensitivities, so a full assessment can make a real difference.

Seasonal allergies might be unavoidable, but suffering through them doesn’t have to be. By combining a nutrient-rich diet, supportive herbs, and a few simple lifestyle tweaks, you can help calm your immune response and breathe easier.

Always remember: everyone’s body is different. What works for one person may not work for another—so it’s best to work with a practitioner who can guide you towards the most suitable natural therapies for your situation.

With the right approach, you can embrace the changing seasons without the constant reach for tissues and antihistamines—and maybe even stop to enjoy the flowers again.