Spring has arrived — and with it, sunshine, longer days, flowers… and, unfortunately, also sneezing, watery eyes, and that stuffy nose feeling that just won't go away.
If you're one of those people who love this season but suffer from seasonal allergies every year, you know how much this can affect your daily life: less energy, more irritability, sleepless nights, and that constant difficulty breathing easily.
The good news? You don't have to live like this. And you also don't need to resort to antihistamines that cause drowsiness, dryness, or a feeling of heaviness. There are natural, effective, and safe solutions that help the body regain its balance and better cope with the challenges of the season.
If you want to delve deeper into the root causes of seasonal allergies—and how to permanently reverse them—read the article: “ The Gut-Allergy Connection ”
Managing allergies… from the inside out
Seasonal allergies are nothing more than an exaggerated reaction of our immune system to something that is actually harmless — like pollen, for example.
In integrative medicine, it's not just about alleviating symptoms. We get to the root of the problem: inflammation, imbalances in histamine metabolism, and a weakened immune response.
With the right nutrients, we can help our bodies regulate themselves, reduce sensitivity, and even prevent future flare-ups. Here are our top six supplements for this spring:
1. Quercetin – The natural antihistamine
Quercetin is one of our favorites. It's a flavonoid with antioxidant and antihistamine properties, helping reduce the release of histamine (that chemical that makes you sneeze and your eyes sting). The best part? It doesn't cause drowsiness or unpleasant side effects.
Quercetin 120caps - NutraMedix
2. Nettle – Simple, effective and fast
Nettle is a plant with proven effects in relieving allergy symptoms. It acts similarly to an antihistamine, but without the negative effects. When combined with quercetin, as in one of our most popular supplements, the results are even more potent.
Quercetin + Nettles 90cap - Designs For Health
3. N-Acetylcysteine (NAC) – Freer breathing
If your biggest challenge is congested airways, this supplement can be a real ally. NAC helps thin mucus and facilitates its elimination. This means less pressure in the nose and easier deep breathing.
N-Acetyl Cysteine 600mg 60cap - Sura Vitasan
4. Perilla Oil – A Natural Calming Agent
The little-known but highly effective perilla plant has strong anti-inflammatory properties and helps the body react more tolerantly to pollen. It's an interesting option for those who have tried everything and still feel like allergies are "controlling" their days.
Perilla Virgen Vegetable Oil 120cap - Intersa
5. Vitamin C – Much more than prevention
Did you know that vitamin C helps reduce histamine levels in the blood? It also strengthens the immune system and acts as an antioxidant. It's one of those essential staples—even more important this time of year.
Vitamin C 1000mg 120cap - NutraMedix
6. Immunorespir – Complete formula for the respiratory system
This supplement was created specifically for those who suffer from respiratory issues during spring. It combines several natural ingredients that help clear nasal passages, reduce inflammation, and increase tolerance to pollen and other allergenic particles.
Take care of your allergies, starting with your plate
What we put on our plates can be as important as the supplements we choose. Diet has a direct impact on inflammation, mucus production, and how our immune system responds to allergens.
During periods of allergic reactions, it makes sense to adopt a diet that reduces the inflammatory burden and helps the body find its balance. Here are some simple and effective guidelines.
Foods to avoid (or significantly reduce)
- Dairy products (especially during periods of greater congestion)
- Refined gluten (white bread, pasta, cakes)
- Refined sugar
- Ultra-processed foods
- Alcohol (increases histamine)
- Fermented foods rich in histamine (such as aged cheeses, wines, sausages), if there is sensitivity
Foods to be included
Rich in vitamin C (natural antihistamine):
- Raw red peppers
- Citrus fruits (lemon, orange, grapefruit)
- Kiwi
- Papaya
- Strawberries
Sources of quercetin (anti-allergy flavonoid):
- Raw red onion
- Apple with skin (preferably organic)
Natural anti-inflammatories:
- Fresh ginger
- Turmeric (with black pepper and olive oil)
Fermented foods (for gut and immunity):
- Unsweetened natural yogurt (ideally goat or plant-based)
- Kefir
- Sauerkraut (organic, unpasteurized)
- Kimchi
- Kombucha
Foods that thin mucus:
- Bone or vegetable broth
- Miso soup
- Warm water with lemon
- Nettle teas
Extra Recipe: Natural Anti-Allergy Infusion
A simple, soothing, and effective drink that can help relieve sneezing, congestion, and watery eyes. Ideal for sipping throughout the day.
Ingredients
- 1 teaspoon dried nettle (Urtica dioica)
- 1 teaspoon chamomile (soothing and anti-inflammatory)
- 1 teaspoon peppermint (natural decongestant)
- ½ teaspoon grated fresh ginger
- 1 slice of organic lemon
- 250 ml of boiling water
Preparation
Place the plants in an infuser or directly into a cup.
Pour boiling water over the top, cover, and let sit for 10 to 15 minutes.
Strain, add lemon and drink warm, twice a day.
You can sweeten with a little honey if needed (avoid if sensitive to histamine).
Choose to breathe better, naturally
Allergies don't have to be a yearly death sentence. With small changes and the right allies, you can experience spring with lightness, energy, and well-being.
At Nature Heals, we believe nature has everything we need to live better. These supplements are just one way to support your body—safely, naturally, and intelligently.
Take care of yourself. Listen to your body. And breathe deeply—spring is to be experienced, not avoided.
