Sneezing Through Spring? Natural Ways to Ease Hay Fever
Spring is here. The trees and flowers are waking up from their winter slumber, and the air is filling with pollen. For around 1 in 5 Australians who live with hay fever, that can mean a long few months of sneezing, streaming and itching.
The good news is there's plenty you can do to reduce your exposure and support your body, so you can enjoy the warmer weather instead of hiding from it.
What does hay fever feel like?
Hay fever (allergic rhinitis) happens when your immune system overreacts to harmless airborne particles like pollen, releasing histamine and causing inflammation. Common symptoms include:
frequent sneezing
a runny or blocked nose
itchy, watery, red or puffy eyes
an itchy throat, ears or roof of the mouth
tiredness and poor sleep, often from a blocked nose at night
Seasonal or all year round?
If your symptoms flare in spring and summer, pollens from grasses, trees and weeds are the likely trigger. Here on the Gold Coast our warm climate means grass pollen can hang around for much of the year.
If you have symptoms all year round, you may be reacting to something in your environment instead, such as dust mites, mould or pet dander. Allergy testing can help pinpoint your triggers, so you know exactly what to avoid.
Reduce your exposure
The less pollen you breathe in, the less your body has to react to. Small changes add up.
Check the pollen forecast. Pollen counts are highest on warm, dry, windy days. On those days, plan outdoor activities for later in the day or after rain.
Keep windows and doors closed on windy days, and set your car's air conditioning to recirculate.
Protect your eyes. Wraparound sunglasses help keep pollen out.
Rinse it off. When you come inside, shower, wash your hair and change your clothes to remove pollen.
Dry washing indoors on high-pollen days. Sheets and clothes hung outside collect pollen, which you then take to bed.
Wash bedding weekly in hot water (60°C or above). This is especially helpful if dust mites are one of your triggers.
Leave the mowing to someone else where you can, and keep the lawn short so grasses flower less.
Wipe down pets after they've been outside, as their fur carries pollen indoors.
Natural ways to support your body
Rinse your nose
A saline nasal rinse or spray is one of the simplest and best-supported ways to ease hay fever. It washes pollen out of your nose and thins mucus. Use it morning and night, and after time outdoors.
Eat to calm inflammation
Colourful fruit and vegetables provide antioxidants. Onions, apples, berries and capers are rich in quercetin, a plant compound with natural antihistamine-like activity.
Omega-3 fats from oily fish, chia and flaxseeds help to balance inflammation.
Probiotic foods such as yoghurt, kefir and sauerkraut support a healthy gut, which plays an important role in how the immune system responds to allergens.
Stay hydrated. Water keeps mucus thin and easier to clear.
Watch your triggers. Alcohol, especially wine and beer, can make congestion worse for some people.
Keep active
Regular exercise supports your overall immune health and can help clear a stuffy nose. On high-pollen days, move your workout indoors or exercise after rain.
Supplements that may help
Supplement that may help;
Vitamin C: Has natural antihistamine activity. Higher doses (around 1000 mg a day) are often used during allergy season.
Quercetin: A plant flavonoid that may help stabilise the cells that release histamine.
Horseradish and garlic: Traditionally combined with vitamin C to help clear congestion and sinus symptoms.
Probiotics: Some specific strains have shown promise in reducing hay fever symptoms.
Vitamin E: May help reduce inflammation
Supplements work best when they're chosen for you. The right form and dose depend on your symptoms, other medications and health history, so speak with a practitioner before you start.
Enjoy spring again with Balanced Health
You don't have to spend every spring reaching for the tissues. Our naturopaths and nutritionists can help you identify your triggers, support your immune system and gut health, and put together a personalised plan to get you through allergy season more comfortably.
Book an appointment with the Balanced Health team in Coolangatta today.
Written by Sarah Franklin, naturopath, nutritionist and registered nurse. Learn more about our consultations, including fees and health fund rebates.
This article is general information only and isn't a substitute for personalised medical advice. Always speak with your healthcare practitioner before starting new supplements.
