Improve your Seasonal allergies this Spring

The season of spring can be daunting for some- especially those with seasonal allergies, or Allergic rhinitis (Hayfever). Allergic rhinitis is categorised by a runny or stuffy nose, itchy and/or watery eyes and sinus congestion. There are many reasons why someone experiences recurrent seasonal allergies such as genetic predispositions, dysbiosis and more specifically a high count of bacteria that produce histamine, low digestion and liver function as well as an underlying IgE mediated response to pollens and grasses.

Most people who experience recurrent Allergic rhinitis will also know how helpful antihistamine medication can be, but it does have side effects with long term use, such as increased drowsiness and fatigue. This is where preventative and anti-inflammatory protocols can help reduce the long-term recurrence of seasonal allergies, and perhaps dampen down the allergic response. We can achieve this by supporting the stabilisation and reduction in your Mast cell response. Mast cells are types of white blood cells that play a major role in allergic reactions.

Firstly, it is important to know that some popular foods actually contain natural occurring histamines or trigger mast cells to release histamines. These foods aren’t necessarily ‘bad’, and I never recommend cutting these foods out forever, however, if you experience recurrent seasonal allergies, then a good first step is to reduce your ‘histamine overload’.

Some foods to make note of are:

• fermented foods
• processed meats
• vegetables such as spinach, eggplant, tomatoes and avocados
• fruit such as bananas.

While working on improving your allergy response naturally, it can be helpful to temporarily reduce your intake of these foods. Once your symptoms are improving then slowly adding these foods back in can reduce the likelihood of then contributing to Histamine overload and worsening your symptoms.

Next, you can start a natural antihistamine protocol- here are some of my favourite supplements to help improve your allergy symptoms.

Quercetin and Resveratrol

Quercetin is a key nutrient when it comes to hayfever, as it helps by stabilizing mast cells which release histamine. A combination of Quercetin and Resveratrol however can be even more beneficial, as resveratrol being a potent antioxidant, has also been found to prevent the increase of mast cells in response to an allergen. Therefore, a combination of the two will work great for an overactive histamine response.

Probiotics such as Lactobacillus rhamnosus and Lactobacillus plantarum

These two strains are incredible when facing seasonal allergies, and are among the two most potent strains for both stabilizing mast cells and downregulating histamine receptors. If you have a predisposition for seasonal allergies, taking these strains long term can also help your immune function through your gut.

Garlic, Horseradish, Baical skullcap and Eyebright

These four herbs are incredible at improving a histamine response and reducing symptoms of seasonal allergies. When you experience congestion and watery eyes, these herbs will work to reduce mucous production and improve itchiness that are associated with seasonal allergies.

Overall, if you experience these frustrating symptoms and want to achieve a reduction in allergy response it is imperative to support your diet, microbiome function and immune system altogether, in order to achieve the best results for symptom free seasons!

Improve Your Seasonal Allergies This Spring

Spring can be a challenging time for many—especially for those who suffer from seasonal allergies, also known as allergic rhinitis or hay fever. Allergic rhinitis is characterized by symptoms such as a runny or stuffy nose, itchy &/or watery eyes, & sinus congestion.

There are several reasons why someone may experience recurrent seasonal allergies. These include genetic predisposition, gut dysbiosis—particularly an overgrowth of histamine-producing bacteria—reduced digestive & liver function, & underlying IgE-mediated immune responses to pollens & grasses.

Many people with allergic rhinitis rely on antihistamines, which can be effective in relieving symptoms. However, long-term use of these medications often comes with side effects such as drowsiness & fatigue. This is where preventative & anti-inflammatory strategies can help reduce the frequency & severity of allergic reactions over time. A key focus of these strategies is to stabilize & reduce the activity of mast cells—white blood cells that play a central role in allergic responses.

Reduce Histamine Load

Some common foods naturally contain histamines or can trigger mast cells to release them. These foods aren’t inherently “bad,” & permanent elimination is not typically recommended. However, for those who experience frequent seasonal allergies, temporarily reducing intake of high-histamine foods can be an effective first step in symptom management.

Foods to watch include:

• Fermented foods
• Processed meats
• Certain vegetables (e.g., spinach, eggplant, tomatoes, avocados)
• Certain fruits (e.g., bananas)

Reducing intake of these foods while supporting immune function may help alleviate symptoms. Once symptoms improve, slowly reintroducing these foods can help prevent histamine overload while maintaining dietary balance.

Natural Antihistamine Protocol

The following supplements & natural remedies can support the body during allergy season:

Quercetin & Resveratrol

Quercetin is a powerful bioflavonoid known for stabilizing mast cells & reducing histamine release. Combined with resveratrol—a potent antioxidant that helps prevent mast cell proliferation in response to allergens—this duo offers strong support against an overactive histamine response.

Probiotics: Lactobacillus rhamnosus & Lactobacillus plantarum

These probiotic strains are highly effective in managing seasonal allergies. They help stabilize mast cells & downregulate histamine receptors. Long-term use may also support immune function through the gut microbiome.

Herbal Support: Garlic, Horseradish, Baical Skullcap, & Eyebright

These herbs are effective at easing histamine reactions & reducing allergy symptoms. They help decrease mucus production, relieve congestion, & soothe itchy or watery eyes commonly associated with allergic rhinitis.

For those experiencing seasonal allergy symptoms, a holistic approach is key. Supporting diet, microbiome, & immune function can help reduce allergic responses & improve quality of life throughout the season. With the right strategies, symptom-free springs are possible!