🌼 A Clearer Guide to Hay Fever

What It Is, Why It Happens, and How to Handle It Naturally

By Genesis Ali, Nutritionist & Wellness Speaker

👀 “I Look Like I’m High Every Spring…”

That’s what one of my clients Ayo said when we first spoke.His eyes were constantly red and watery, his nose was either running or blocked, and the sneezing just wouldn’t stop.

He didn’t have a cold. He had hay fever.

And like so many people, he thought there was nothing he could really do except pop antihistamines and suffer through the season.

But here’s the good news: you can manage hay fever naturally, and effectively. This guide will show you how.

🌬️ What Is Hay Fever, Really?

Hay fever (aka allergic rhinitis) happens when your immune system overreacts to harmless stuff like pollen, mould, or dust mites.Your body sees these things as invaders and releases a chemical called histamine to “fight” them off.

That histamine = all the classic symptoms:

• Sneezing fits

• Runny or blocked nose

• Itchy, red, watery eyes

• Sinus pressure and headaches

• Post-nasal drip

• Brain fog and fatigue

  
  

  

  Man sneezing

🤧 Why Do Some People Get It Worse Than Others?

Here’s what we know from both science and experience:

• Histamine overload – Some people naturally produce more, or don’t break it down well

• Gut health imbalances – 70% of your immune system lives in your gut

• Chronic inflammation – A body already on high alert is more reactive

• Nutrient deficiencies – Low levels of vitamin C, zinc, and quercetin make hay fever symptoms worse

• Environmental triggers – Pollution, mould, indoor allergens, stress all play a role

  
  

In short: it’s not just about the pollen. It’s about how your body responds to it.

✅ What You Can Actually Do About It

Here’s a practical, nutrition-first plan I use with clients like Ayo.

🥦 1. Eat More Natural Antihistamine Foods

These foods help lower histamine and support your immune system:

• Red onions (high in quercetin)

• Blueberries, apples, strawberries

• Leafy greens (spinach, rocket, watercress)

• Ginger and turmeric (anti-inflammatory)

• Fatty fish (salmon, mackerel) for omega-3s

  
  

❌ 2. Reduce Histamine-Triggering Foods

These foods can make symptoms worse—especially if you’re sensitive:

• Aged cheeses and smoked meats

• Alcohol (especially wine and beer)

• Vinegar, soy sauce, pickles

• Fermented foods (yes, even kombucha)

• Leftovers (histamine builds over time)

  
  

💊 3. Supplements That Can Help

Always check with a practitioner first, but these are solid options:

• Quercetin – Natural antihistamine

• Vitamin C – Lowers histamine and supports immunity

• Bromelain – Helps reduce nasal swelling

• Probiotics – Especially strains like L. rhamnosus and B. lactis

• Vitamin D and Zinc – Immune-balancing essentials

  
  

🧴 4. Smart Over-the-Counter (OTC) Tools

Not all pharmacy options are created equal. These are worth trying:

• Saline nasal rinses – Flush out allergens

• Natural antihistamine sprays – Look for quercetin-based options

• Non-drowsy antihistamines – Loratadine, cetirizine, fexofenadine

• HEPA air purifier – Reduce indoor pollen and dust

  
  

🧘🏾 5. Lifestyle Habits That Make a Difference

• Keep windows shut during peak pollen hours (early AM + late PM)

• Shower and change clothes after being outside

• Rinse sinuses with a neti pot or saline spray

• Support stress management – high stress = higher histamine

  
  

💬 Final Thoughts

Hay fever might be common, but that doesn’t mean you have to suffer through it.Your body isn’t broken, t just needs the right support.

By combining nutrition, supplements, and smart habits, you can reduce your symptoms and actually enjoy the season again.

🎯 Want Personalised Help?

I work with clients 1:1 to support their immune health, reduce allergy symptoms, and feel more in control during hay fever season (and beyond).

👉 Book your FREE 15-minute discovery

📧 genesis@thenutriguy.uk 🌐 www.thenutriguy.uk | 📱 Instagram: @thenutriguy

Let’s get your sinuses clear, your eyes bright, and your life back on track.