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Hayfever: 10 Natural Remedies That Work



White flower plant with pollen
Image by Alex Jones

Struggling with hayfever? Discover 10 natural remedies and lifestyle changes that can help alleviate your symptoms and improve your quality of life. From local honey to herbal teas, find out what works best for managing hayfever naturally.


If you’re like me, the arrival of summer isn’t all sunshine and flowers—it’s also sneezing, itchy eyes, and a constantly runny nose. And very late for this year, here in the United Kingdom.


Hayfever, or allergic rhinitis, is a reaction to pollen from trees, grasses, and weeds. For those of us with sensitive immune systems, our bodies see pollen as a threat and release histamines, causing those all-too-familiar symptoms. Over the years, I’ve tried countless remedies, and today I’m sharing the natural solutions that have helped me the most.


1. Local Honey

One of the simplest and sweetest remedies I’ve found is local honey. By consuming honey made from local pollen, you can gradually build up your tolerance to the allergens in your area. I add a spoonful to my morning tea - try and avoid diary products which increase mucus, and you really don't want that.


2. Quercetin-Rich Foods

Quercetin is a natural antihistamine found in many fruits and vegetables, including apples, berries, red onions, and broccoli. Incorporating these foods into your diet can help reduce histamine production and alleviate symptoms.


3. Herbal Teas

Herbal teas, especially those with anti-inflammatory properties, can be incredibly soothing. I swear by nettle tea, which acts as a natural antihistamine, and chamomile tea, which helps calm my irritated throat. If you have access to local nettles, try picking them (avoid ones with flowers) and soaking the leaves to make your tea. Freshly picked nettles can be steeped in hot water for a powerful, natural remedy, that truly works.


4. Nasal Irrigation

Using a neti pot or saline spray to rinse out your nasal passages can provide significant relief. This practice helps remove pollen and other irritants from your nasal cavity, reducing congestion and irritation. A brisk swim in the sea has also been known to work, due to the salt water.


5. Keep Windows Closed

As much as I love fresh air, I’ve learned to keep my windows closed during peak pollen times. Instead, I use an air purifier to keep the indoor air clean and pollen-free.


6. Essential Oils

Essential oils like eucalyptus, peppermint, and lavender can help clear nasal passages and reduce inflammation. I diffuse them in my home or add a few drops to a bowl of hot water and inhale the steam.


7. HEPA Filters

Investing in a good quality HEPA filter for your home can make a world of difference. These filters trap pollen, dust mites, and other allergens, keeping the air you breathe much cleaner.


8. Shower and Change Clothes

After spending time outdoors, I make it a habit to shower and change my clothes immediately. This helps remove any pollen that may have settled on my skin or clothing, preventing it from spreading throughout the house.


9. Probiotics

A healthy gut can play a significant role in managing allergies. Probiotics help balance your immune system and reduce the severity of allergic reactions. I take a daily probiotic supplement and include probiotic-rich foods like yogurt and kefir in my diet.


10. Herbal Supplements

There are several herbal supplements known for their antihistamine and anti-inflammatory properties. Butterbur and spirulina have been particularly effective for me. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen.


Hope this helps. Let me know if you have any other recommendations to share.

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