A Holistic Guide to Seasonal Allergies
- May 24, 2025
- 7 min read
Updated: 7 days ago
Understanding the Symptoms
Sneezing
This is a natural reflex to expel irritants like pollen, dust, etc., from the nose. It helps clear the upper airway before the particles travel deeper.
Congestion
This happens when nasal tissues swell, increasing blood flow to the area. That brings immune cells to respond to the trigger and helps slow down and trap incoming irritants.
Runny/Stuffy Nose
Increased mucus production helps trap and flush out irritants. A “runny” nose helps wash them away, while a “stuffy” nose comes from inflammation doing its protective job.
Itchy, Watery, Red Eyes
When histamine releases it irritates nerve endings (ie the itching) and triggers tear production to rinse out the allergens. The redness comes from increased blood flow as part of the immune response.
What's Actually Happening?
Seasonal allergies are a misdirected, overreactive immune response to something harmless (like pollen). Instead of tolerating it, your body treats it like a threat.
It creates antibodies and releases histamine (a chemical meant to protect you by triggering inflammation and flushing out the “invader”).
The symptoms are the result of an over-the-top immune response, not a true danger.
The Problem with Antihistamines
Antihistamines can help relieve symptoms by blocking histamine…but they don’t address WHY your immune system is overreacting in the first place. Histamine isn’t “bad” and it plays an important role in the body. Issues arise when it’s overactive and/or chronically suppressed.
Over time, relying on antihistamines alone can also mask underlying contributors to allergies (like gut imbalance, environmental exposures, or chronic inflammation) without actually improving tolerance.
Sure, they can be helpful for short-tern relief, but they won’t support addressing the root drivers of why the immune system is reacting so strongly in the first place.
Antihistamines and Oral Health
Antihistamines can also impact oral health by reducing saliva, which is your mouth’s main defense against cavities and bacteria.
Research shows salivary flow can drop by 30–75%, and medication-induced dry mouth is linked to ~2.9× higher risk of cavities and 3.3× higher risk of root decay.
This is especially concerning when antihistamines are taken at night, when saliva naturally decreases. On top of that, ~40% of allergy patients are habitual mouth breathers, which is associated with more plaque buildup and gum inflammation...so you’re getting a double hit.
Common Root Contributors
gut health + inflammation
liver detox pathways
environmental exposures (indoor air quality/mold)
food sensitivities (especially grain)
sleep + breathing patterns (mouth breathing)
chronic stress (can dysregulate immune response)
nutrient deficiencies (vitamin D, zinc, etc.)
high overall histamine load (diet + environment)
frequent infections / immune burden
microbiome imbalances (oral + sinus, not just gut)
Addressing the Root Cause
Liver Congestion: when the liver is not able to properly filter and detoxify the body it can contribute to allergies by allowing toxins to build up, sensitizing the immune system, and making it more reactive to the allergens. Castor oil liver packs cmay help!
Poor Gut Health/Inflammation: 70% of the immune system is located in the gut. A healthy gut microbiome produces metabolites, which help regulate inflammation and teach the immune system not to attack allergens.
Grain Sensitivity: grain can be related to seasonal allergies due to cross-reactivity between pollen and food proteins. Avoiding grain, especially wheat, can sometimes help ease seasonal allergy symptoms.
Low Quality Indoor Air/Mold: if your allergies tend to worsen, or don’t improve, consider an air purifier, replacing air filters, regularly washing bedding, bathing dogs after spending time outside. If mold is a factor that can play a part as well, as mold exposure can increase histamine production.
Sleep Breathing Disorder/Mouth Breathing: when you breathe through your mouth you are bypassing the nose’s natural filtering system. Not only does this expose your airway to more allergens, but it creates a constant state of inflammation throughout the body - which can exacerbate seasonal allergies.
Chronic Stress: Chronic stress can dysregulate the immune system and increase inflammation in the body. This can make the immune system more reactive and less tolerant to harmless triggers like pollen.
Nutrient Deficiencies: Nutrients like vitamin D, zinc, and vitamin C play key roles in immune regulation and histamine balance. When levels are low, the body may struggle to properly regulate inflammation and immune responses.
High Histamine Load (Diet + Environment): Histamine isn’t just released internally. It can also come from foods and environmental exposures. When the overall histamine load is high, the body may have a harder time breaking it down, leading to amplified allergy symptoms.
Frequent Infections / Immune Burden: Repeated or chronic infections can keep the immune system in a heightened state of activation. Over time, this can make it more reactive and more likely to over-respond to non-threatening allergens.
Microbiome Imbalances (Gut, Oral, Sinus): The microbiome helps regulate immune responses and maintain balance. Disruptions in the gut, oral, or sinus microbiome can contribute to inflammation and make the immune system more prone to reacting to allergens.
Remedies to Consider
Quercetin acts as a natural antihistamine and mast cell stabilizer. It helps prevent mast cells from releasing histamine (the chemical that drives the symptoms), so instead of just blocking histamine after it’s released, it can help reduce how much is released in the first place.
Pregnancy note: "Based on currently available evidence, it is generally recommended to avoid taking high-dose quercetin supplements during pregnancy and breastfeeding due to a lack of safety data in humans. While dietary consumption of quercetin-rich foods is likely safe, studies show it crosses the placenta, and high doses might have unknown developmental effects." NIH
Bromelain is anti-inflammatory and has mucus reducing effects. It can help decrease swelling in the nasal passages and thin mucus, while also supporting the absorption and effectives of other compounds like quercetin.
Pregnancy note: Should be avoided. While eating moderate amounts of pineapple fruit is safe, concentrated bromelain can cause uterine contractions, soften the cervix, and lead to bleeding, potentially causing risks.
Nettle leaf and spirulina may also help support seasonal allergies by calming the immune system and reducing inflammation. Nettle acts as a natural antihistamine, helping to limit histamine-related symptoms. And spirulina can help modulate the immune response and reduce the release of inflammatory compounds.
Nettle leaf pregnancy note: Many herbalists and midwives recommend it in the second and third trimesters for its high iron and calcium content to support pregnancy health, other medical sources advice against it.
Spirulina pregnancy note: While spirulina offers high-quality protein, iron, and nutrients that can support a healthy pregnancy, its safety has not been definitively determined due to limited research, and some sources recommend avoiding it.
Green tea may help support seasonal allergies due to it’s catechins compounds (especially EGCG), which have been shown to reduce histamine release and calm immune overreactions.
Lab and animal studies show EGCG can inhibit mast cell activation (the cells that release histamine) and lower inflammatory cytokines involved in allergic responses.
And some human studies using specific green tea varieties (like “Benifuuki”) have found that daily intake over about a month reduced symptoms of seasonal allergic rhinitis compared to placebo.
Green tea pregnancy safe: Safe, just keep in mind daily caffeine levels.
All-in-One Support
Revitalize Wellness: bromelain, quercetin, NAC, B3, B8, Vit C
BKN (top choice): quercetin, nettle leaf, bromelain, bee propolis
Just Ingredients (10% off): quercetin, nettle leaf, zinc, ginger, astragalus, pine bark
Earthley (10% off): elderberry, dandelion root, nettle leaf, turmeric, black peppercorn
This is probably the tincture I would go with if I was pregnant. They do not list any contradictions for pregnancy.
Dr. Green Mom: nettle leaf, eyebright, yerba santa leaf, turmeric root, lobelia, ambrosia
Vitamin C acts as a natural antihistamine and supports the breakdown of excess histamine in the body. It also plays a key role in regulating the immune response and reducing oxidative stress, which can help calm inflammation and make the body less reactive to allergens over time.
Pregnancy safe
Probiotics. A balanced microbiome produces compounds that help reduce inflammation and promote immune tolerance, meaning the body is less likely to overreact to harmless triggers like pollen over time. Certain strains (like Lactobacillus and Bifidobacterium) have been studied for their role in reducing allergy severity and frequency.
Pregnancy safe
Local, raw honey. The idea behind local this is that small, repeated exposure to local pollen may help the body build tolerance over time (similar to low-dose exposure).
Pregnancy safe
Homeopathy
Dosing is typically based more on how often the remedy is repeated rather than the number of pellets taken. A common approach is to use a small dose (1-2 pellets) and repeat every 10-15 minutes as needed until symptoms begin to improve.
If there’s no noticeable improvement after a few doses, the remedy may not be the best match and another option can be considered.
A great all in one option:
Homeopathy is generally considered by practitioners to be safe during pregnancy due to high dilution and non-toxic nature
Nasal Support
Nasal sprays and rinses help remove allergens and irritants directly from the nasal passages before they can trigger a bigger immune response. They also keep the nasal tissues hydrated and support the mucus barrier.
BKN Max spray (personal fav): saline, xylitol, propolis extract, eucalyptus, oregano, citric acid, poly-epsilon lysine, and nisin
consult provider or consider their regular spray
Xclear spray: purified water, xylitol, USP sodium chloride, and grapefruit seed extract
pregnancy safe
Rowe Casa spray (20% off): colloidal silver, olive leaf extract, peppermint, eucalyptus, oregano
Nebulizing Saline
If you know me, you know a nebulizer and saline is one of the TOP things I think should be in every single home medicine cabinet.
Nebulizing 0.9% saline helps physically flush out and hydrate the airways. The fine mist helps to loosen and thin mucus, which helps clear out the seasonal allergens that get trapped in the nasal passages and lungs.
Low Effort Habits
These are some low effort habits that can make a huge difference:
Shower / wash face after being outside
Change clothes after high pollen exposure
Wash bedding 1-2x/week
Keep windows closed during high pollen days
Saline rinse before bed
HEPA air purifier in bedroom / house
^All pregnancy safe
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