Date published
April 3, 2025
If it feels like allergy season is getting longer and more intense, you’re not alone. Rising temperatures and shifting weather patterns are causing plants to release more pollen for extended periods, making allergies worse for many people. Common symptoms include congestion, itchy eyes, sneezing, and fatigue.
Allergies occur when the immune system overreacts to harmless substances like pollen. This triggers the release of histamine and other chemicals, leading to inflammation, swelling, and mucus production. While antihistamines help control symptoms, they may have side effects. Many people are turning to natural supplements and lifestyle changes for relief.
Quercetin: A powerful antioxidant that stabilizes mast cells and reduces histamine release, helping with inflammation and common allergy symptoms.
Black Seed Oil: Contains thymoquinone, which has anti-inflammatory properties that may reduce nasal congestion and sneezing.
Vitamin C: Supports the immune system and helps prevent histamine release, but high doses may be needed for effectiveness.
Stinging Nettle: Contains flavonoids that stabilize mast cells and help with hay fever and skin irritation.
Probiotics: Certain strains may help balance the immune system and prevent allergic reactions by supporting gut health.
Eat anti-inflammatory foods. Increase intake of antioxidant-rich fruits, vegetables, turmeric, ginger, and omega-3 sources like flaxseeds and fish. Foods high in quercetin, such as apples, onions, and berries, can also help stabilize mast cells and reduce histamine release.
Support gut health. A well-balanced gut microbiome can improve immune function and reduce allergic responses. Incorporate probiotic-rich foods like yogurt, kimchi, sauerkraut, and kombucha to support a healthy gut environment.
Stay hydrated. Drinking plenty of water can help thin mucus and reduce congestion. Herbal teas with anti-inflammatory properties, such as ginger or peppermint, may also be beneficial.
Reduce exposure to allergens. Stay indoors on high-pollen days, use air purifiers, and shower after outdoor activities to remove allergens from skin and hair. Washing bedding regularly and keeping windows closed during peak allergy season can also help.
Manage stress and hormones. Chronic stress and hormonal imbalances can worsen allergy symptoms. Prioritize relaxation techniques such as meditation, deep breathing exercises, and adequate sleep to support a healthy immune response.
Consider nasal rinses. Using a saline spray or neti pot can help clear allergens from nasal passages, reducing congestion and irritation.
Allergies can be complex, and while natural remedies can help, some may still need conventional treatments. Consult your healthcare provider before making dietary changes or starting supplements to find the best approach for you.