Alternatives to Antihistamines for Seasonal Allergies

Spring should feel fresh and energising — but for many women, it comes with itchy eyes, a blocked nose, fatigue, and that foggy “I just can’t think straight” feeling.If you’re someone who dreads the change of seasons because it means sneezing fits, sinus pain, and feeling constantly drained, you’re not alone.

While hayfever (allergic rhinitis) is often thought of as “just” a pollen allergy, there’s a lot more going on beneath the surface — especially when it comes to histamine and how your body handles it. Understanding this can make a big difference to how you manage symptoms and support your body long term.

Histamine: the messenger behind your symptoms

Histamine is a chemical produced by immune cells when they detect a potential threat like pollen, dust mites, or pet dander. It’s meant to be helpful: histamine increases blood flow and fluid to the area, helping immune cells do their job.

But when histamine is released in excess (or your body can’t clear it effectively), it leads to the familiar cascade of allergy symptoms — sneezing, congestion, itchy eyes, watery nose, headaches, and even fatigue or brain fog.

And here’s what’s often overlooked: histamine isn’t just something your immune system makes. It’s also present in certain foods, produced by gut bacteria, and processed by the liver and gut lining. So your “histamine load” isn’t only about what’s in the air, it’s also influenced by what’s happening inside your body.

Why some people react more than others

If you find yourself reacting more strongly to pollen, perfume, or certain foods than other people, it might be because your body is struggling to break down histamine efficiently.

Normally, enzymes such as diamine oxidase (DAO) in the gut and HNMT in the liver help deactivate and clear histamine.But this process can be affected by:

• Gut health issues – imbalanced bacteria, inflammation or intestinal permeability (“leaky gut”) can all increase histamine exposure.

• Nutrient status – the enzymes that clear histamine rely on nutrients like vitamin C, B6, copper, and magnesium.

• Alcohol and certain foods – red wine, aged cheese, fermented products, processed meats, and leftovers are naturally high in histamine and can add to the total load.

• Stress and hormone fluctuations – cortisol, oestrogen, and inflammation all influence histamine metabolism, which is why symptoms can feel worse at certain points in your cycle or during perimenopause.

The allergy-fatigue connection

If your hayfever symptoms leave you feeling flat, foggy and exhausted, that’s not in your head. Histamine doesn’t just cause sneezing, it also acts as a neurotransmitter in the brain, affecting alertness, mood, and sleep. When levels remain high, it can leave you feeling tired but wired, with difficulty concentrating or winding down. Add disrupted sleep from congestion or antihistamine side effects, and it’s easy to see why spring can feel more like a slog than a renewal.

Supporting your body’s natural histamine balance

While antihistamines can help with symptom relief, they don’t address why your body is reacting so strongly in the first place. Supporting your body’s ability to break down and clear histamine can make symptoms more manageable and improve resilience over time.

Here’s where to start:

1. Nourish your gut - A healthy, diverse microbiome helps regulate immune responses and histamine metabolism.

• Focus on a variety of plant foods (aim for 30+ per week).

• Include prebiotic foods such as garlic, onion, asparagus, oats, and cooked–cooled potatoes.

• If bloating or discomfort are common, you may benefit from personalised gut support before reintroducing fermented foods.

2. Eat nutrients that calm histamine release

• Vitamin C helps degrade histamine — found in citrus, berries, kiwi, and capsicum.

• Quercetin (from onions, apples, and leafy greens) stabilises mast cells, the immune cells that release histamine.

• Magnesium and B vitamins help regulate inflammatory and allergic pathways.

3. Stay hydrated and move gently - Water helps flush histamine through the kidneys and supports mucous membrane hydration.Gentle movement (like walking or yoga) improves circulation and lymphatic flow, easing congestion.

4. Support detoxification pathways - Your liver plays a key role in clearing histamine and inflammatory molecules.

• Include cruciferous vegetables (broccoli, kale, cabbage) and plenty of colourful plants.

• Eat adequate protein to supply amino acids for detoxification.

• Keep bowel movements regular as constipation increases histamine reabsorption.

5. Manage stress and sleep - Stress hormones and poor sleep can heighten allergic responses.Try relaxation techniques that help calm your nervous system — breathing exercises, journalling, gentle stretching, or time in nature can all reduce histamine reactivity over time.

When to look deeper

If your allergies feel like they’re taking over your life, or if you experience digestive symptoms, headaches, skin reactions or fatigue alongside them, it’s worth looking deeper at the underlying drivers. Naturopathic care can help identify what’s contributing to histamine overload — from nutrient deficiencies to gut microbiome imbalances — and support your body’s capacity to regulate histamine naturally.

The takeaway

Seasonal allergies are common, but they’re not something you have to simply “put up with.” By supporting gut health, nutrient status and stress, you can make your body more resilient to histamine, so you can actually enjoy the seasons again, not dread them.

If you’d like personalised support to get on top of your allergies this year, you can book a 1:1 naturopathic consultation for a personalised plan.