Top 4 Must-Haves for Surviving Allergy Season Naturally
Disclaimer: This email is for informational and educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your health routine and taking any supplements.
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Do allergies hit you hard this time of year? Because SAME! 😳
For as long as I can remember, this season has been rough for me—constant congestion, itchy eyes, sneezing, and just feeling downright miserable. That’s why I take allergy season prep seriously, using a functional and holistic approach that actually supports my body instead of just masking symptoms.
If you’re looking for natural ways to reduce allergies and feel better this season, keep reading for my must-have allergy season tips and remedies!
1. First Things First: Your Diet Matters!
Supporting your body from the inside out is key when it comes to managing allergies. Here’s what I focus on:
✅ An organic, nutrient-dense diet with grass-fed meats and wild-caught, low-mercury fish
✅ Half of my plate in colorful veggies in each meal (hello, antioxidants!)
❌ Avoiding dairy & gluten if sensitive (both can contribute to inflammation & mucus buildup)
❌ Steering clear of processed foods that trigger inflammation
More specifically, the Mediterranean diet has been linked to a reduction in inflammatory and allergic responses in the body.
Why does this help? Because inflammatory foods (like processed foods and sugars) can worsen histamine responses, while anti-inflammatory foods (like omega-3-rich fish, leafy greens, and antioxidants) support the immune system and reduce inflammation.
2. Let’s Talk Gut Health!
Beyond a healthy diet, did you know that around 70% of your immune system is in your gut? This means that a healthy gut helps regulate histamine levels and immune responses.
If you really struggle with allergies, you might want to hold off on probiotic-rich foods (like yogurt, kimchi, and sauerkraut) because they can sometimes trigger histamine reactions in sensitive individuals. Instead, opt for an anti-histamine probiotic supplement (more on that below!).
Also, eating fiber-rich foods is hugely important because they help “grow” the good bacteria in your gut, maintain a strong gut barrier, and reduce allergy symptoms over time.
*Pro-tip: If you are not eating prebiotic foods (such as onions, garlic, grains, legumes, flax seeds, apples, etc), the probiotics are not able to thrive!)
3. Don’t Forget to Shower & Wash Your Hair! 🚿
This is one of the easiest ways to keep allergens off your skin and out of your home!
✔ Shower immediately after coming inside (or at minimum, change your clothes)
✔ Wash your hair before bed, daily – I know, I know… but trust me on this!
✔ Your pillow is a pollen trap – If you don’t wash your hair, all those allergens transfer to your pillow, making symptoms worse overnight.
4. My Allergy Season Toolbox: Supplements & Remedies
I always work from a food and lifestyle approach first, but if you’re like me and need extra support, these are my must-have allergy season essentials:
🌱 Neti Pot Sinus Rinse – Not everyone loves the feeling of this, but it’s a game-changer! A Neti pot helps flush out irritants and allergens from the sinuses. Super helpful after spending time outdoors!
🌱 AirDoctor HEPA Air Filter – A high-quality HEPA filter makes a huge difference in reducing indoor allergens like pollen, dust, and pet dander. AirDoctor helps to eliminate allergens, dander, mold, gases, and more that are as small as 0.03 microns in size. Also - keep the windows and doors closed just during this allergen season!
🌱 Earthley Wellness Sinus Saver (code: ROOTTORISE) – This herbal blend helps support the immune system and reduce inflammation.
🌱 Xlear Nasal Spray – I loooove this stuff! Made with xylitol and grapefruit seed extract, it helps reduce congestion by decreasing inflammation while also having antimicrobial properties (bonus: great for protecting against viruses, too!).
🌱 D-Hist by Orthomolecular Products – This powerhouse supplement contains:
- Quercetin → A mast cell stabilizer that prevents histamine release & reduces inflammation
- Stinging Nettle → A natural antihistamine that eases nasal congestion
- N-Acetyl Cysteine (NAC) → Breaks down mucus & supports liver detox (key for histamine breakdown!)
- Bromelain → An enzyme that reduces sinus inflammation & boosts quercetin absorption
- Vitamin C → A natural antihistamine & immune booster
🌱 Quercetin & NAC (instead of taking D-Hist) – If you prefer a more customized approach, you can take Quercetin and NAC separately, as they both support histamine regulation without bromelain, stinging nettle, or vitamin C.
🌱 Boiron AllergyCalm (Homeopathy) – This is a gentle homeopathic option that helps ease common allergy symptoms like sneezing, congestion, and itchy eyes—without drowsiness. Perfect for those who want a natural, non-sedating option!
🌱 Seeking Health ProBiota HistaminX – Unlike many probiotics that produce histamine in the gut, this one is specifically designed to help break down histamine and support a balanced immune response. A strong, healthy gut = fewer allergy symptoms!
🌱 Milk Thistle – Your liver plays a crucial role in histamine metabolism! When the liver is overburdened, histamine builds up in the body, making allergy symptoms worse. Milk thistle supports liver detoxification, helping to break down excess histamine and reduce allergy symptoms naturally.
You can get 15% off (+5% extra on recurring orders) on these supplements through my FullScript account! ➡️ Sign up here to gain access
Final Thoughts: Allergy Season Doesn’t Have to Suck!
Managing allergies functionally means supporting your body, not just masking symptoms. By focusing on diet, gut health, sinus care, and natural remedies, you can significantly reduce allergy symptoms and feel so much better this season!
💬 What helps you the most during allergy season? Let me know in the comments—I’d love to hear what works for you!
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Resources:
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