Hay fever is an allergic reaction to pollen from trees, grasses, and plants. Your immune system sees these tiny particles as intruders and overreacts.

The most common hay fever symptoms are:

• Sneezing and a runny nose

• Stuffy nose

• Itchy, burning or watery eyes

• Coughing

• Shortness of breath

• Fatigue

• Headache

Yes, you can still get hay fever later in life, even if you never suffered from it as a child.

Changes in your immune system , exposure to new types of pollen or weakened intestinal flora can also cause hay fever at a later age.

You can reduce hay fever by reducing your exposure to pollen and simultaneously supporting your immune system. You can do this, for example, with these 5 tips:

1. Keep windows and doors closed: You can place a screen on your window to keep pollen out, so you have less trouble inside.

2. Wash your face and hands regularly: Remove pollen from your skin.

3. Dry your laundry indoors instead of outside: pollen sticks more easily to clothes and sheets.

4. Keep your immune system strong: A strong immune system will help you handle pollen better. Eat healthily, exercise regularly, get enough sleep, and avoid stress. Also, consider supporting your body with the right vitamins and minerals (more on this later).

5. Use an air purifier at home: a filter removes pollen and other allergens from the indoor air.

Besides avoiding pollen and strengthening your entire immune system, there are also treatments that work specifically for hay fever.

Hay fever tablets (antihistamines) are one of the most commonly used treatments for hay fever. Most people take such a tablet when experiencing hay fever symptoms. They block the effect of histamine , the substance that causes allergic reactions.

Something many people don't know is that antihistamines can significantly impact your digestion . The substance they inhibit (histamine) plays a key role in the production of stomach acid.

If you take antihistamines for hay fever, your body may produce less stomach acid, which can lead to increased bloating, reflux, or slower digestion . This can also indirectly worsen intestinal problems, especially if you are prone to them.

In such a case, it can be nice to support your stomach and intestines at the same time with, for example, digestive enzymes or herbs .

There are also natural substances that counteract histamine and thus help reduce your allergic reactions. These substances increase the breakdown of histamine.

• Quercetin. Helps break down histamine and is also very supportive of your gastrointestinal tract. Found in apples, berries, citrus fruits, red onions, and fennel.

• Bromelain . This enzyme occurs naturally in pineapple and can help reduce hay fever and allergy symptoms.

• Vitamin C. Besides strengthening your immune system, vitamin C helps break down histamine. During hay fever, 1-2 grams per day can help with symptoms.

• Turmeric . This has been used in Eastern medicine for centuries and is very effective in reducing inflammation.

Another effective method is to accustom your body to pollen. Eating a small amount of local honey or pollen every day can help your immune system adjust to the pollen and react less strongly to the pollen outside. This acts as a kind of natural immunotherapy.

How do you do that?

• Start with half a teaspoon of local honey a day. Local is key here; it really should come from local bees. These are also the pollen you'll be exposed to.

• Start with a small amount of pollen, half a teaspoon is enough. Build up gradually. Consult a healthcare professional if you are pregnant or breastfeeding.

For the best effect, start this a few months before the hay fever season . This gives your body time to adjust to the allergens.

What you eat during hay fever season plays a major role. Your immune system is overactive and can be calmed or further triggered by what you eat. Some foods can strengthen your immune system , while others can worsen symptoms due to cross-reactions with pollen.

• Foods high in quercetin : apples, berries, blackberries, onions, fennel and cabbage.

• Omega-3 from oily fish helps your immune system and fight inflammation. Think of wild salmon, herring, sardines, and mackerel.

• Fermented products such as kefir and kimchi support your intestinal flora and immune system.

Tip: 70-80% of your immune system resides in your intestines, so they deserve some extra attention. Drink bone broth whenever possible and eat fruits and vegetables for plenty of fiber.

• If you experience hay fever from tree pollen (e.g., birch), avoid apples, pears, cherries, peaches, nectarines, kiwis, carrots, and nuts. These can cause a cross-reaction.

• Do you have hay fever from grass pollen ? Avoid tomatoes, potatoes, peanuts, wheat, celery, and watermelon to prevent cross-reactions.

• Do you experience hay fever from herb pollen ? Avoid celery, carrots, herbs (such as coriander, fennel, dill, anise), sunflower seeds, mustard, and chamomile to prevent cross-reactions.

• Alcohol and foods rich in histamine (tomatoes, peppers, eggplant, zucchini, etc.) can increase the levels of histamine in your body and therefore worsen your symptoms.

• If you are prone to mucus formation , dairy can also make your symptoms worse.

Sometimes diet alone isn't enough to keep your symptoms under control. Supplements can be a helpful addition.

During hay fever season, your body can use some extra support, for example to inhibit inflammation or to calm the oversensitive reaction to pollen .

Below you will find a number of powerful substances that can help you take the sharpest edges off your complaints.

Additionally, you might want to look into supplements containing bromelain or quercetin .

If you want immediate relief NOW, there are a few things you can do:

1. Rinse your nose with a saline solution and a nasal rinse to remove pollen

2. Use a cold compress on your eyes for the itching

3. Drink nettle tea

Hay fever can be very annoying and luckily there are plenty of ways to reduce your symptoms.

You can get through the hay fever season better if you choose the right diet and, if necessary, support yourself with supplements.

Protect yourself outdoors and indoors, and support your immune system wherever possible. This will prevent severe reactions.

Also read: Everything you need to know about pollen hay fever