6 Nutrition Tips to Navigate Hay Fever, Naturally
Photo by Tim Gouw
Spring and summer are such beautiful times of the year - it’s my spirit month thanks to the bright colours, floral dresses, and longer days to soak up the sunshine! But for those dealing with hay fever, it can also mean runny noses, itchy eyes, and endless sneezing. Not quite the vibe we’re aiming for!
Did you know that the right nutrition can help ease those symptoms? As a hormone nutritionist, I’m here to share six practical tips to support your body through hay fever season, naturally.
It's also worth considering your hormone health when it comes to allergies. High oestrogen levels can increase histamine production and reduce your body's ability to break it down. If you're experiencing more intense hay fever symptoms around your menstrual cycle or during times of hormonal change, it might be a sign to support your oestrogen clearance but supporting your liver and gut health.
Let’s get to the tips:
Boost Your Quercetin Intake Quercetin is a natural antihistamine found in foods like onions, apples, and berries. Including these in your daily meals can help reduce the body’s histamine response, giving you a bit of breathing room - literally.
Stay Hydrated Drinking plenty of water helps thin mucus and keeps your respiratory system functioning smoothly. Plus, staying hydrated supports detoxification, which can reduce the load on your immune system.
Load Up on Vitamin C Vitamin C is a natural antihistamine that can help reduce symptoms of hayfever. Think citrus fruits, bell peppers, and leafy greens. Try adding a handful of spinach to your morning smoothie or snacking on an orange.
Support Oestrogen Clearance Include plenty of fibre-rich vegetables like broccoli, kale, and flaxseeds to support your body’s natural detoxification pathways and help with oestrogen clearance. This can help keep histamine levels balanced and reduce allergy symptoms.
Practice Nasal Rinsing Using a saline rinse can help clear pollen and other irritants from your nasal passages, reducing inflammation and discomfort. A simple nasal irrigation once a day can make a noticeable difference during peak pollen season.
Consider a Low-Histamine Diet Some foods naturally contain histamine or trigger its release. Try cutting down on aged cheeses, smoked meats, and fermented products if you notice they make your symptoms worse. Fresh, whole foods are your best bet!
Ready to Feel Your Best?
If hay fever or high histamine symptoms are getting in the way of enjoying the sunshine, let’s chat! Book a discovery call with me to explore personalised nutrition strategies that support your hormone health and help you thrive through allergy season.
Get in touch today as I’d love to help you feel your best. Love Hannah x
