How to prevent hay fever this spring Hay fever suffering is on the rise.

Here’s the lowdown on how to alleviate congestion, sneezing, itching and watery eyes for good!

Invest in HEPA filters and air purifiers

‘These devices help reduce indoor pollen and airborne irritants, which can significantly lower allergen exposure and improve symptoms, particularly during high pollen count days or at night,’ says Hannah Trueman, Dietetic Medicine Specialist and Lead Nutrionist at Body Fabulous Health Clinic.

The nutrient pairing of quercetin and vitamin C provides natural antihistamine support and is found in foods like onions and apples or available in supplement form,’ says Hannah Trueman. ‘These nutrients can help stabilise mast cells, reduce histamine release, support immune function and reduce oxidative stress (cell damage), all of which can help reduce histamine-driven reactions like those seen in hay fever.’

‘Identifying and reducing exposure to individual food intolerances (such as dairy or gluten for some) can lower the body’s overall inflammatory load, helping to prevent an already sensitised immune system from becoming overwhelmed,’ says Trueman.

Stress management and vagus nerve support is important,’ says Trueman. ‘Chronic stress keeps the body in a state of sympathetic dominance (‘fight or flight’), which can heighten immune reactivity. Stimulating the vagus nerve, through techniques like deep diaphragmatic breathing, cold exposure, gentle movement, meditation and humming, can help shift the body toward parasympathetic (rest and digest) mode, supporting a calmer immune response and reducing the intensity of hay fever symptoms.’

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March 8th 2026