Hayfever & Sinus Allies
Spring brings colour, growth, and new energy—but for many, it also brings itchy eyes, sneezing, and that never-ending box of tissues. Hayfever (or seasonal allergic rhinitis) happens when the body’s immune system overreacts to harmless particles like pollen or dust, releasing histamine and triggering inflammation.
The result? Swollen sinuses, a runny nose, watery eyes, and fatigue. Fortunately, Mother Nature provides gentle but effective support to help ease these symptoms, calm the immune system, and restore balance.
What’s Actually Happening in Hayfever
When pollen enters the nose or eyes, the immune system mistakes it for a threat and releases histamine—a compound that causes the familiar symptoms of itching, swelling, and mucus production.
If you’ve ever noticed your hayfever worsening when you’re tired, stressed, or eating more processed foods, it’s because your histamine threshold is already elevated. Supporting your body’s natural anti-inflammatory and antioxidant systems can make a big difference to how severely you react.
Why Spring Sets It Off
In the Southern Hemisphere, spring is peak pollen season. Grasses, wattle, and flowering trees release clouds of fine pollen into the air. Windy days send these particles drifting far and wide—perfect for plant reproduction, but not so ideal for sensitive noses!
Herbal Allies for Hayfever & Sinus Relief
Nettle (Urtica dioica)
Nettle is rich in natural antihistamine compounds and anti-inflammatory nutrients like quercetin, iron, and vitamin C. It helps calm the immune overreaction and reduce sneezing, runny noses, and itchy eyes.
→ Best used as a daily tea or tincture throughout the season.
Eyebright (Euphrasia officinalis)
Traditionally used to soothe irritated eyes and sinus membranes, eyebright gently tones mucous tissue, helping to dry excess discharge and relieve congestion.
Elderflower (Sambucus nigra)
Cooling and anti-catarrhal, elderflower helps clear excess mucus and calm inflammation. It’s especially useful where there’s a constant watery drip or blocked sinuses.
Chamomile (Matricaria recutita)
A gentle all-rounder, chamomile reduces inflammation, relaxes tension, and soothes the nervous system. It’s also mild enough for children and perfect for steam inhalations.
Baical Skullcap (Scutellaria baicalensis)
Rich in flavonoids such as baicalin, this herb reduces allergic inflammation and supports the immune system to react more calmly.
Tip: combining nettle, elderflower, and eyebright creates a classic “hayfever trio” that supports both upper respiratory health and the immune system.
Nutritional Support for Allergy Relief
Nutrition can greatly influence how reactive your immune system is. The goal is to reduce inflammation, stabilise histamine release, and strengthen the mucous membranes.
Vitamin C
A natural antihistamine and antioxidant that helps reduce inflammation and soothe irritated tissues.
- Suggested dose: 1,000–2,000 mg daily, divided into two doses (use buffered or liposomal forms for better tolerance).
- Food sources: citrus, kiwi, capsicum, parsley, berries, and leafy greens.
Quercetin
A plant flavonoid that stabilises mast cells—the immune cells that release histamine.
- Suggested dose: 400–600 mg twice daily (often found in combination with vitamin C or bromelain).
- Food sources: apples (with peel), red onions, kale, broccoli, and green tea.
Omega-3 Fatty Acids
Reduce inflammatory prostaglandins and help balance the immune response.
- Suggested dose: 1,000–2,000 mg EPA/DHA daily (from fish oil or algae oil).
- Food sources: salmon, sardines, chia seeds, flaxseed, and walnuts.
Zinc
Supports immune regulation and mucosal healing.
- Suggested dose: 15–30 mg daily (best taken with food to prevent nausea).
- Food sources: pumpkin seeds, beef, chicken, lentils, and cashews.
Hydration & Gut Support
A well-hydrated body flushes histamine more efficiently. Aim for at least 2 litres of water daily and include fermented foods like sauerkraut or kefir to support gut flora—imbalanced microbiota are often linked to heightened allergy responses.
A Soothing Sinus Tea Blend
Ingredients:
- 1 part nettle leaf
- 1 part elderflower
- ½ part chamomile
- ½ part peppermint
Instructions:
Steep 1 teaspoon per cup of hot water for 10–15 minutes. Strain and sip up to three cups daily through spring.
This tea gently clears congestion, soothes irritation, and cools the body.
Lifestyle & Daily Tips
- Keep windows closed on high pollen days; shower and change clothes after outdoor activity.
- Use a saline nasal rinse or neti pot morning and night.
- Diffuse eucalyptus, lavender, or peppermint essential oil to ease congestion (avoid using essential oils around cats).
- Practice stress management—meditation, breathwork, or yoga help regulate cortisol, which can influence allergic responses.
- Wash bedding weekly in hot water to remove pollen and dust.
Safety Notes
While herbal and nutritional support is generally safe, some remedies can interact with medications or medical conditions. Always consult a qualified practitioner if you’re on antihistamines, blood thinners, immune-modulating drugs, or if you’re pregnant, breastfeeding, or supporting children.
Final Thought
Spring doesn’t have to mean misery for hayfever sufferers. With consistent use of herbal allies, targeted nutrients, and mindful daily habits, you can calm your immune system, ease inflammation, and enjoy the beauty of the season once again.
References
- Mills, S. & Bone, K. (2013). Principles and Practice of Phytotherapy. Churchill Livingstone.
- Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.
- Yarnell, E. (2017). “Herbal Medicines for Allergic Rhinitis.” Alternative & Complementary Therapies, 23(1), 14–20.
- Bone, K. (1991). Clinical Applications of Herbal Medicine. Phytotherapy Press.
- Pizzorno, J. & Murray, M. (2012). Textbook of Natural Medicine (4th ed.). Churchill Livingstone.
- Bartram, T. (1998). Bartram’s Encyclopedia of Herbal Medicine. Marlowe & Company.