Top Tips to Combat Hayfever Naturally

Nature can be cruel! When we are over the worst that Winter has to offer and looking forward to the Spring sunshine, those suffering from seasonal “hayfever” allergies are probably sighing and stocking up on their tissue supplies. Thankfully, nature also provides us with natural remedies and ingredients that can provide some relief from hay fever symptoms and help to prevent their return.

The main reason for seasonal change allergies are airborne dander, dust-mites, feathers, moulds, and pollen. The immune system of sufferers overreacts to the normally harmless particles in the air. The airborne pollens cause the body to produce antibodies, and it releases a natural substance called histamine. Histamine irritates the upper respiratory passages (nose, throat, eyes and sinus), resulting in swelling and other hay-fever symptoms.

What are the symptoms of hay fever?

The main symptoms of hay fever:

  • Sneezing
  • Runny nose
  • Itchy eyes
  • Congestion
  • Sinus pressure
  • Postnasal drip
  • Coughing
  • Itchy throat or roof of the mouth
  • Swollen skin under the eyes
  • Itchy skin
Hay Fever Suffering Natural Relief

6 natural remedies for hay fever

1) Garlic: Garlic is not only a delicious and versatile ingredient but also a powerful ally against hay fever. Its anti-inflammatory, antibacterial, and antiviral properties can help fight off allergens and strengthen your immune system. You can eat raw garlic cloves, add them to salads, soups, or sauces, or take garlic supplements.

2) Horseradish: Horseradish is a spicy and pungent root vegetable that can help clear your nasal passages and relieve congestion. It acts as a natural decongestant and can also reduce inflammation and mucus production. You can grate some fresh horseradish, mix it with honey, lemon juice or vinegar, and take a teaspoon of it several times daily. You can also buy horseradish sauce or capsules, but be careful not to take too much, as it can irritate your stomach.

3) Honey: Honey is a sweet and soothing remedy that can help ease your hay fever symptoms. It contains traces of pollen and other substances that can help your body build up immunity to the allergens over time. It can also soothe your throat, reduce coughing and inflammation, and act as a natural antihistamine. The best honey to use is local and raw, as it contains the pollen from your area. You can take a spoonful of honey every day or add it to your tea, yoghurt or oatmeal.

4) Teas: Drinking herbal teas can help hydrate your body, flush out toxins, and could relieve hay fever symptoms. Some of the best teas for hay fever are:


  • Ginger: Ginger is a warming and spicy herb that can break up chest congestion and loosen phlegm. It can also act as a natural antihistamine and boost your immune system. You can make ginger tea by boiling fresh ginger slices in water and adding raw honey and lemon juice. Drink it hot or cold, several times a day.
  • Green Tea: Green tea is rich in antioxidants and catechins, which can block histamine production and reduce inflammation. It can also help build your immune system and protect you from infections. You can brew some green tea leaves or bags in hot water and drink it plain or with some honey or lemon. Drink it at least twice a day, preferably before going outside.
  • Peppermint tea: Peppermint is a cooling and refreshing herb that can help relieve nasal and sinus congestion. It can also reduce itching and sneezing and calm your nerves. You can make peppermint tea by steeping some fresh or dried peppermint leaves in hot water and adding honey or lemon if you like. Drink it hot or cold, as often as you need.
  • Liquorice tea: Liquorice is a sweet and soothing herb that can help reduce irritation and inflammation of the respiratory system. It can also help loosen mucus and ease coughing. You can make liquorice tea by boiling some liquorice root or powder in water and adding some honey or lemon if you wish. Drink it hot or cold, once or twice a day. However, avoid licorice tea if you have high blood pressure, heart problems, or kidney disease, as it can raise your blood pressure and affect your electrolyte balance.
  • Chamomile tea: Chamomile is a gentle and relaxing herb that can help relieve hay fever symptoms, such as itchy or watery eyes, sore throat, and headache. It can also help you sleep better and reduce stress. You can make chamomile tea by steeping some fresh or dried chamomile flowers in hot water, and adding some honey or lemon if you like. Drink it hot or cold, before bedtime or whenever you feel anxious. You can also soak a cloth in chamomile tea and place it over your eyes to soothe them.
Teas for Hay Fever Relief

5) Apple cider vinegar: Apple cider vinegar is a versatile and beneficial remedy that can help with many health issues, including hay fever. It can help balance your body’s pH level, reduce inflammation, and prevent histamine release. It can also help thin and clear mucus and improve digestion and immunity. You can drink apple cider vinegar diluted in water (one tablespoon of vinegar to three tablespoons of water) throughout the day, or add it to your salads, dressings, or smoothies. You can also gargle with it to soothe your throat or inhale its vapours to clear your sinuses.

6) Rosemary: Rosemary is a fragrant and flavourful herb that can help suppress allergic reactions and inflammation. It can also help improve your memory and concentration and stimulate your circulation and metabolism. You can use rosemary in your cooking or make a tea by boiling some fresh or dried rosemary leaves in water. You can also add rosemary oil to your diffuser or massage it into your temples, chest, or nose to relieve your symptoms.

Some tips and suggestions for hay fever sufferers

In addition to trying these natural remedies, you can also take some steps to prevent or reduce your exposure to pollen and other allergens, such as:

  • Check the pollen forecast and avoid going outside when the pollen count is high, especially in the morning and evening.
  • When you go outside, wear sunglasses, a hat, and a mask to protect your eyes, nose, and mouth from pollen.
  • Keep your windows and doors closed, and use an air purifier or a humidifier to filter out the pollen and keep the air moist.
  • Wash your hair, clothes, and bedding regularly to remove any pollen that may have stuck to them.
  • Avoid smoking, drinking alcohol, or eating spicy or sugary foods, as they can worsen your symptoms and trigger inflammation.
  • Drink plenty of water, eat a balanced diet, and exercise regularly to keep your body hydrated, nourished, and healthy.
  • Manage your stress levels, as stress can weaken your immune system and make you more prone to allergies.
  • Consult your doctor if your symptoms are severe, persistent, or interfere with your daily activities, as you may need some medication or allergy shots to control them.

Hay fever can be a nuisance, but it doesn’t have to ruin your spring and summer. By using these natural remedies and following these tips, you can enjoy the warm weather and the blooming flowers without suffering from the annoying symptoms. Remember to listen to your body, and find what works best for you. Stay healthy and happy!


First Published: 1st May 2021

Updated: 12th March 2024