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We have had some amazing weather! But many people face the challenge of hay fever, with its unwelcome sneezing, itchy eyes, and nasal congestion.
Plants, nutrition and natural remedies can help to alleviate hay fever symptoms whilst helping support the body’s innate balance.
Understanding Hay Fever
Hay fever results from an immune response to airborne allergens such as pollen triggering inflammation in the nasal passages, eyes, and throat. Chemical antihistamines can create drowsiness and the long-term side effects are now being questioned.
Using a natural approach involves finding the right remedy or combinations that as an individual, rarely does one size fit all!
Diet
For some individuals, wheat may exacerbate hay fever due to potential cross-reactivity with grass pollen.
This phenomenon, known as molecular mimicry, occurs when proteins in wheat resemble those in grass pollen, prompting the immune system to react as if both are threats. This can intensify symptoms like a runny nose, itchy eyes, or sinus discomfort in those with grass pollen allergies.
Beyond cross-reactivity, wheat may contribute to systemic inflammation and immune dysregulation. In sensitive individuals, wheat—particularly its gluten component—can irritate the gut lining, disrupting the gut-immune axis. This imbalance may heighten allergic tendencies, making the body more reactive to environmental triggers like pollen.
Wheat-Free Trial
Eliminating wheat from the diet for a few weeks can be a revealing experiment as it can allow the immune system and gut to recalibrate, potentially reducing the severity of allergic symptoms. Many of my patients have reported clearer sinuses, fewer sneezes, and a greater sense of vitality after this simple adjustment.
How to Practice: For 3-4 weeks, avoid all wheat-based foods, including bread, pasta, cereals, and processed snacks. opt for nourishing alternatives like quinoa, buckwheat, rice or potatoes. Source organic, whole foods to support overall health, and ensure a balanced diet rich in vegetables, healthy fats, and protein.
Nettle: An Anti-Allergy Herb
Nettle (Urtica dioica), often overlooked as a common weed, can be helpful for some people. herbal allergy relief. Rich in minerals and natural antihistamine compounds, nettle reduces inflammation and mitigates allergic responses, making it a valuable ally for hay fever sufferers. Some
Prepare a tea using 1-2 teaspoons of dried nettle leaves per cup of hot water, steeped for 10 minutes, and consume 2-3 cups daily.
Local Honey: Building Immune Resilience
Raw honey sourced from local beehives contains trace amounts of regional pollens, which may help desensitize the immune system to allergens over time. This traditional remedy, when used proactively, supports the body’s ability to tolerate seasonal triggers.
Application: Consume 1-2 teaspoons of raw, local honey daily, ideally starting 1-2 months before allergy season. Incorporate it into tea or take it directly. (Note: Honey is contraindicated for children under one year old.)
Quercetin: A Natural Histamine Stabiliser
Quercetin, a flavonoid abundant in foods such as apples, red onions, and citrus fruits, acts as a natural antihistamine by stabilizing mast cells and reducing histamine release. This helps alleviate symptoms like nasal congestion and eye irritation.
Application: Take a quercetin supplement (500-1000 mg daily with meals) for targeted support, ideally paired with vitamin C to enhance absorption. Alternatively, increase dietary intake of quercetin-rich foods such as green tea.
Magnesium
A deficiency of magnesium is associated with a greater increase of histamine and increased allergies. There are studies that show that magnesium supplementation can support those with allergic rhinitis and help relax the smooth muscles of the airways.
Supportive Practices for Optimal Relief
In addition to herbal remedies, certain lifestyle adjustments can enhance symptom management:
Nasal Irrigation
Use a neti pot with a saline solution to rinse allergens from the nasal passages.
Steam Inhalation
Inhale steam infused with 2-3 drops of eucalyptus or peppermint essential oil for 5-10 minutes to soothe airways.
Allergen Reduction
Wash face, hair, and clothing after outdoor exposure, keep windows closed during high-pollen periods, and consider a HEPA air purifier indoors.
Acupuncture
Can be very helpful and I have found that sometimes it is able to turn off hay fever in some individuals.
Disclaimer: Consult a qualified healthcare professional before initiating any new remedies, particularly if pregnant, nursing, or on medications. Herbal medicines are powerful and should be used with care.
