Embrace the Outdoors: Natural Remedies for Hay Fever Relief

There are a number of ways to set yourself up for success this summertime hay fever season. In this article, we will explore 5 natural strategies to reduce hay fever symptoms and help you fully embrace the wonders of summer.

By Neil Bridgeman
June 3, 2023 • 4 min read

Neil Bridgeman: Nutritional Therapy & Clinical Services

Summer is upon us and despite the blue skies, the warm temperatures and blinding sunshine, unfortunately, for millions of individuals, this idyllic, bucolic scene is marred by the onslaught of hay fever. There are a number of ways to set yourself up for success this summertime hay fever season. In this article, we will explore 5 natural strategies to reduce hay fever symptoms and help you fully embrace the wonders of summer.


1. Cleanse and soothe with a saline rinse

One of the simplest and most effective natural remedies for hay fever is a saline rinse. By gently flushing out irritants from your nasal passages, a saline solution can provide much-needed relief from congestion, sneezing, and itching. You can easily create your own saline rinse by mixing a teaspoon of salt in warm distilled water. Use a neti pot or a nasal spray bottle to administer the solution, ensuring that you follow proper hygiene practices. Regular use of a saline rinse can help alleviate hay fever symptoms and promote better breathing.


2. Manage your intake of high-histamine foods

This can be an effective strategy for reducing hay fever symptoms. Histamine is a compound released by your body during an allergic reaction, and certain foods are known to contain high levels of histamine or trigger its release. By minimising your consumption of these foods, you can potentially alleviate symptoms associated with hay fever.

Common high-histamine foods include aged cheeses, fermented products (such as sauerkraut, pickles, and soy sauce), processed meats, smoked fish, shellfish, dried fruits, citrus fruits, tomatoes, spinach, eggplant, avocados, and alcohol (especially red wine and beer). Keep a food diary to track your symptoms and identify any patterns or triggers.


3. Consider a low-histamine diet

If you experience severe hay fever symptoms, you may want to explore a low-histamine diet. This involves temporarily eliminating high-histamine foods from your diet and focusing on fresh, unprocessed foods. Consult with a healthcare professional or a registered nutritionist before starting a low-histamine diet to ensure you maintain a balanced and nutritious eating plan. It’s not as easy to implement as people initially think.


4. Fortify your daily diet with natural antihistamines

A healthy and balanced diet can be a powerful ally in the fight against hay fever. Certain foods are known for their natural antihistamine properties, helping to counteract the effects of histamines released during an allergic reaction. Incorporate ingredients like onions, garlic, ginger, turmeric, and citrus fruits into your meals to boost your immune system and alleviate symptoms. Additionally, omega-3 fatty acids found in fish, flaxseed, and walnuts have anti-inflammatory properties that can further assist in reducing hay fever symptoms. Remember, though, that these foods are complementary remedies and should not replace prescribed medications or professional medical advice.


5. Create an allergen-reduced environment

Transform your living space into an allergen-reduced zone. Keep windows closed during peak pollen times, and use air purifiers with high-efficiency particulate air (HEPA) filters to reduce pollen and other allergens indoors. Regularly dust and vacuum your home to minimise dust mites and pet dander. Consider using natural cleaning products to avoid further exposure to chemical irritants.


Using a Registered Nutritionist to Manage Hay Fever Symptoms

A registered nutritionist will be able to advise and work with you to implement dietary and lifestyle strategies to support reducing hay fever symptoms, especially for those with severe symptoms. A nutritionist will be able to support in isolating allergic hyper-sensitivities which may be exacerbating symptoms and suggest specific diet, supplement and lifestyle recommendations to assist in the reduction of symptoms, often alongside more traditional treatment programs.


In Summary:

Hay fever may seem like an unwelcome guest during the summer season, but there are plenty of strategies to alleviate symptoms alongside traditional treatment . From the simplicity of saline rinses, to the nutritional powerhouses of antihistamine-rich foods, there are numerous ways to minimise hay fever. Remember, however, that everyone’s body is unique, and what works for one person may not work for another.

DISCLAIMER: The information provided on this website is for informational purposes only and should not be used for diagnosis. It is not intended as a substitute for advice from your doctor or other qualified health practitioner.

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