The bugbear of warmer weather, hayfever, also known as allergic rhinitis, affects millions worldwide, commonly causing sneezing, itchy eyes, a runny nose, and congestion. These symptoms arise when the immune system overreacts to allergens such as pollen, dust mites, or pet dander. While over-the-counter antihistamines and medications have their place, if you are looking for more natural remedies to alleviate the symptoms, our guide explores a variety of natural solutions, including dietary changes, herbal remedies, lifestyle adjustments, and, of course, aromatherapy…
Dietary Changes to Reduce Hay Fever Symptoms
Your diet plays a crucial role in supporting your immune system and reducing allergic reactions. Here are some foods and nutrients that can help alleviate those irritating symptoms:
Anti-Inflammatory Foods
Inflammation worsens hay fever symptoms, so incorporating anti-inflammatory foods can help soothe the immune response.
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Leafy greens (spinach, kale, and Swiss chard) contain antioxidants that reduce inflammation.
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Fatty fish (salmon, sardines, and mackerel) are rich in omega-3 fatty acids, which have anti-inflammatory properties.
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Nuts and seeds (flaxseeds, chia seeds, and walnuts) are also high in omega-3s.
Quercetin-Rich Foods
Quercetin is a natural antihistamine that helps reduce allergic reactions.
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Onions, apples, berries, and capers are great sources of quercetin.
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Green tea also contains quercetin and has additional anti-inflammatory properties.
Probiotics
A healthy gut microbiome supports the immune system and reduces allergies.
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Yogurt, kefir, sauerkraut, kimchi, and miso are excellent probiotic sources.
Local Honey
Eating raw, hyper-local honey is believed to help the body build a tolerance to local pollen, gradually reducing hayfever symptoms.
Herbal Remedies
Herbs have been used for centuries to manage allergies and respiratory conditions. Some of the best herbal remedies for hay fever include:
Stinging Nettle
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Acts as a natural antihistamine, reducing sneezing and itching.
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Can be consumed as a tea, tincture, or supplement.
Butterbur
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Research suggests that butterbur can be as effective as antihistamine drugs but without drowsiness.
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Available in capsules or tea form.
Chamomile
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Has natural anti-inflammatory and antihistamine properties.
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Drinking chamomile tea can soothe irritated airways and ease congestion.
Peppermint
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Acts as a decongestant and relieves nasal congestion.
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Can be consumed as a tea or used in aromatherapy.
Lifestyle Adjustments
While natural remedies can alleviate symptoms, reducing exposure to allergens is equally important. Here are some lifestyle adjustments to consider:
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Keep Windows Closed
During peak pollen seasons, keep windows shut to prevent pollen from entering your home. -
Shower and Change Clothes After Going Outdoors
Pollen can cling to your hair and clothing, so washing off after spending time outside can prevent prolonged exposure. -
Use a HEPA Filter
High-efficiency particulate air (HEPA) filters in air purifiers and vacuum cleaners can help reduce airborne allergens. -
Avoid Outdoor Activities During High Pollen Counts
Pollen levels are highest in the morning and evening, so try to stay indoors during these times. -
Nasal Irrigation with a Saline Rinse
Using a neti pot or saline spray can help flush out allergens from the nasal passages, reducing congestion and irritation.
Aromatherapy for Hayfever Relief
Using essential oils can be highly effective in alleviating hayfever symptoms. Some essential oils naturally contain antihistamine, anti-inflammatory, and decongestant properties.
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Peppermint – Acts as a natural decongestant and can help clear blocked nasal passages.
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Lavender – Has anti-inflammatory and calming effects, reducing irritation and promoting relaxation.
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Eucalyptus – Opens up the airways, reduces mucus buildup, and has antimicrobial properties.
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Tea Tree – Helps combat airborne allergens and has antibacterial effects.
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Lemon – Boosts immunity and has detoxifying properties.
How to Use Essential Oils for Hay Fever Relief
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Steam Inhalation
Add a few drops of eucalyptus or peppermint oil to a bowl of hot water - remember both are quite potent, so start with 1-2 drops and increase a couple more if necessary.
Place a towel over your head and inhale the steam for 5–10 minutes. -
Diffuser
Use a diffuser to disperse lavender, lemon, or tea tree oil into the air for all-day relief. -
Aromatic Bath
Add a few drops of your chosen essential oil to a warm bath for a soothing experience.
Home Remedies for Immediate Relief
When the symptoms are driving you mad (we feel your pain!), then these quick and easy fixes can help to reduce the annoyance of hayfever
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Warm Compress for Sinus Congestion
Applying a warm compress to your face can help loosen mucus and ease nasal congestion. -
Apple Cider Vinegar
Drinking a teaspoon of apple cider vinegar in warm water with honey may help reduce mucus production. -
Ginger Tea
Ginger has natural antihistamine properties and can soothe inflamed sinuses. -
Cooling Eye Compress
Start by infusing Chamomile tea, as if you were to drink it. Once infused, pour tea into a bowl.
Once the chamomile is completely cool, add a few ice cubes, then soak a clean muslin cloth in the cool tea and squeeze out. Place on eyes or sore area and leave for at least 10 minutes for it to work its magic!