Spring brings with it colors, fragrances… and pollen! Those who suffer from seasonal allergies are well aware of the enemies they have to fight (or learn to live with): a runny nose, frequent sneezing, itchy eyes, and a general feeling of tiredness that makes it difficult to fully enjoy the longer days. Anyone who recognizes themselves in these symptoms should not give up. In fact, there are natural strategies—supported by scientific research—capable of reducing inflammation while avoiding dependence on antihistamines.

In this guide, we will present a complete path: starting from the definition of seasonal allergy, we will review the most promising natural remedies for seasonal allergies (ranging from nutrition to CBD), and conclude with practical prevention tips.

What Is Seasonal Allergy?

Understanding the adversary is the first step toward effectively countering it. But what exactly is a seasonal allergy? Referred to in medical literature as intermittent allergic rhinitis, it represents an exaggerated immune response to specific proteins found in grasses, pollen, and mold spores.

The underlying mechanism is as follows: when these microscopic particles come into contact with the mucous membranes, mast cells release histamine along with other pro-inflammatory mediators. The consequence? A cascade of symptoms including nasal congestion, itching, and excessive tearing.

The intensity and timing of seasonal allergies depend on the regional pollen calendar. In the UK, the critical period typically extends from June to July for grasses, and from the end of August to October for plants belonging to the composite family.

The Most Common Symptoms of Seasonal Allergies

The symptoms of seasonal allergies typically appear quickly after exposure to allergens and include:

• Watery nasal discharge and repeated sneezing
• Nasal obstruction or congestion
• Itching of the eyes, nose, throat, and palate
• Tearing and conjunctival redness
• Frontal headache caused by inflammation of the paranasal sinuses
• Fatigue and irritability due to disturbed sleep

Recognizing these seasonal allergy symptoms early allows for timely intervention with targeted natural remedies, helping to reduce the continuous use of medication.

Natural Remedies for Seasonal Allergies: A Comprehensive Approach

When it comes to managing seasonal allergies naturally, nature offers an extensive range of effective solutions. From choosing the right foods and incorporating medicinal herbs to using essential oils, exploring the increasingly studied role of CBD, and harnessing the benefits of probiotics, vitamin C, and antioxidants—these are among the most effective natural approaches to support the immune system and alleviate allergic symptoms.

1. Foods That May Help Combat Allergies

A diet rich in antioxidant and anti-inflammatory foods helps lower the inflammatory baseline on which allergic reactions tend to develop.

• Berries, citrus fruits, kiwis, and bell peppers provide quercetin and vitamin C, both powerful natural compounds with anti-inflammatory and antihistamine properties.
• Oily fish, flaxseeds, and hemp oil are excellent sources of omega-3 fatty acids, which help regulate the synthesis of pro-allergic leukotrienes.

2. The Most Effective Herbal Remedies (Chamomile, Peppermint, and Other Plants)

• Chamomile: Rich in flavonoids—particularly apigenin—it exerts a mild antihistamine and soothing effect on the nasal mucosa.
• Peppermint: Contains rosmarinic acid, a polyphenol shown in clinical studies to reduce neutrophils and eosinophils in nasal lavage fluid in patients with allergic rhinitis.
• Nettle, blackcurrant, and perilla: Traditionally used to ease itching and congestion thanks to their ability to inhibit cyclooxygenase activity and modulate Th2 cytokine responses.

3. Essential Oils for Seasonal Allergy Relief

Diffusers and steam inhalations with essential oils such as Eucalyptus globulus, tea tree oil, or lavender can help liquefy mucus and relieve nasal congestion. Add 3–4 drops to a bowl of hot water, cover your head with a towel, and inhale for about 5 minutes, once or twice a day.
Before starting, it is advisable to perform a patch test on the skin to check for possible irritation and ensure the essential oil’s tolerability.

4. The Role of CBD in Relieving Seasonal Allergy Symptoms

In recent years, cannabidiol (CBD)—the non-psychoactive compound derived from hemp—has garnered growing scientific interest. How does it work? CBD interacts with CB1 and CB2 receptors of the endocannabinoid system, which are also present in immune cells, helping modulate the production of pro-allergic cytokines and the activity of mast cells. As a result, CBD may prove beneficial in alleviating symptoms of certain respiratory conditions, such as asthma and seasonal allergies.

The most effective strategy? Some individuals report improvements by taking 10–20 mg of broad-spectrum CBD oil once or twice daily during pollen season.

An Italian study published in the Journal of Pharmacology and Experimental Therapeutics demonstrated that CBD reduces inflammatory mediators in a dose-dependent manner in a contact dermatitis model. A broader review further confirmed the immunomodulatory potential of cannabinoids in allergic skin and respiratory conditions.

5. Probiotics: Their Impact on the Immune System

The gut microbiota plays a pivotal role in regulating immune responses to allergens. Recent research indicates that probiotic strains such as Lactobacillus and Bifidobacterium may help reduce the symptoms of allergic rhinitis, with no reported side effects. Incorporating yogurt with live cultures or taking targeted probiotic supplements can therefore serve as an effective natural strategy to mitigate the effects of seasonal allergies.

6. Vitamin C and Antioxidants

Vitamin C also enhances immune function. How? By reducing blood histamine levels, as confirmed by several recent studies. Regular supplementation of vitamin C helps lower circulating histamine concentrations, thereby easing allergic symptoms. The best approach? Taking 500–1000 mg of vitamin C daily—preferably combined with bioflavonoids—during allergy season can offer significant relief and strengthen the body’s natural defenses.

Preventing Seasonal Allergies: 6 Tips to Reduce Allergen Exposure

1. Monitor the local pollen calendar and limit outdoor activities during peak hours (typically between 10 a.m. and 4 p.m.).
2. Wear wraparound sunglasses and an FFP2 mask on windy days.
3. Wash your hair in the evening to remove accumulated pollen, and change pillowcases frequently.
4. Install HEPA filters in your bedroom and car, and replace them at the end of the season.
5. Avoid drying laundry outdoors, as damp fabrics easily trap pollen and spores.
6. Practice breathing exercises: simple diaphragmatic breathing techniques can help improve nasal airflow and reduce bronchial hyperreactivity.

Natural remedies for seasonal allergies are not a substitute for medical advice from an allergist, but they can serve as valuable allies in easing symptoms, reducing reliance on antihistamines (and their side effects), and restoring daily energy during peak pollen season.