Allergy Season Survival Tips

Spring in Aotearoa is a season many of us look forward to as the days finally stretch out, the kōwhai glow yellow, and the air feels lighter. But for many, spring also marks the return of itchy eyes, sneezing fits, and blocked noses. Around one in five New Zealanders live with hay fever, and up to 40% of Kiwis experience some form of allergy, often triggered by pollen or dust mites. For many of us, “hay fever season” arrives right alongside the daffodils…turning what should be a breath of fresh air into a sneeze-fest.

What’s happening is that our immune system mistakes harmless grasses and blossoms for invaders, releasing histamine and setting off those frustrating symptoms. The good news? With a few simple, natural strategies, you can help your body cope and find some relief – so you can enjoy the best of spring without being ruled by tissues.

Support Your Gut & Immune Health

Around 70% of your immune system lives in your gut, so it makes sense to start there. Probiotic-rich foods such as sauerkraut, kimchi, kefir, or natural yoghurt can help balance immune responses, meaning you’re less likely to react so dramatically to pollen.

Eat Quercetin-Rich Foods

Quercetin is a natural compound that works a bit like nature’s antihistamine, calming down the histamine release behind all that sneezing. Apples, onions, broccoli, and berries are great sources.

Herbal Allies

Herbs can be powerful supports during allergy season. Nettle leaf has long been used to calm hay fever symptoms, while eyebright is traditionally taken for irritated eyes. Even a soothing cup of chamomile tea before bed can ease inflammation and help settle restless, sneezy nights.

Nasal Rinses

It might not be glamorous, but rinsing your nose with saline or a neti pot can wash away pollen before it has the chance to wreak havoc. Using one once or twice a day (especially after being outdoors) can make a real difference in clearing the sinuses of mucus and invaders. Admittedly, the first time I tried a neti pot, I was convinced I’d drown myself in the bathroom sink – but I promise, once you get the hang of it, it’s straightforward and surprisingly satisfying!

Keep Allergens at Bay

As tempting as it is to throw open all the windows on a sunny spring morning, if you suffer from allergies, it can be best to hold off “letting the fresh air in” during peak pollen hours (5 to 10 am). Air the house out around midday instead, when levels are lower. Showering and changing clothes once you’re back indoors also helps reduce the pollen you trail through the house.

Breathe Easy

Anti-inflammatory foods such as oily fish, flaxseeds, leafy greens, and turmeric, can all support respiratory health and reduce reactivity. Pair these with plenty of water, which keeps mucous membranes hydrated and less prone to irritation.

Supplements That May Help

Certain nutrients can also lend support during allergy season. Vitamin C acts as a natural antihistamine and antioxidant, while omega-3 fatty acids (from fish oil or flax oil) help reduce inflammation. Vitamin D can be beneficial too, particularly if levels are low after winter.

Two others worth mentioning are bromelain and zinc. Bromelain, an enzyme found in pineapple, may help ease nasal congestion and swelling, while zinc supports healthy immune function and recovery. Together, these supplements can gently back up your body’s natural resilience. As always, it’s best to check with a health practitioner before starting new supplements, so they’re tailored to your individual needs.

Other Natural Therapies

Beyond diet and herbs, natural therapies can also offer relief. Acupuncture has shown promise in reducing hay fever symptoms, helping to regulate immune responses and calm inflammation. Even simple practices like steam inhalation with a drop of eucalyptus or peppermint oil can ease congestion and clear sinuses in the moment.

Allergies might be part of the spring package deal for many in New Zealand, but they don’t have to overshadow the season. With a mix of nourishing foods, herbal allies, supportive supplements, and a few smart lifestyle tweaks, you can calm your body’s reactivity and breathe easier. Here’s to enjoying clear skies and clear sinuses. And as the days get longer, perhaps that first picnic of the season… where napkins are for mopping up tomato sauce from sausage rolls, not for blotting watery eyes!