Hay Fever Season: Natural Ayurvedic Ways to Find Relief
- joannawebber9
- Jun 8
- 5 min read
Updated: Jun 10
We’ve finally made it through the long winter months and many of us are eager to spend more time outdoors enjoying the warmth and beauty of summer. But for hay fever sufferers, the arrival of sunshine and blooming flowers can also bring sneezing, itchy eyes, congestion, and fatigue. Ayurveda offers a wealth of diet and lifestyle tips, along with helpful herbs for this time of year.
Understanding Hay Fever
Hay fever is an allergic reaction caused by pollen released primarily from grasses, although tree and weed pollens can also trigger symptoms. Pollen particles contain proteins that irritate the body, causing inflammation and swelling in the nasal passages, eyes, and throat. In the UK, hay fever season typically runs from late March through to mid-July, with symptoms peaking during the grass pollen season between mid-May and July. Of course, everyone experiences hay fever differently, and symptoms can begin earlier or linger later depending on the individual.
When the body comes into contact with pollen, it releases histamine , an inflammatory chemical responsible for many familiar hay fever symptoms. Common symptoms include:
Sinus congestion
Watery or itchy eyes
Runny nose and excess mucus
Sneezing
Headaches
Irritation and inflammation of the nose and throat
Hay fever and the doshas
From an Ayurvedic perspective, hay fever reflects the body’s response to the seasonal transition from winter into spring/ summer. As the weather warms, the body begins to “melt” and release the congestion and toxic accumulation built up during winter. How these symptoms appear often reflects our individual constitution, or dosha. Ayurveda recognises that each person also has a unique mind-body type, meaning hay fever symptoms can vary significantly from person to person.
Those with aggravated vata are more likely to experience:
Wheezing
Frequent sneezing
Headaches
Dryness in the mouth and throat
Those with aggravated pitta often experience:
Red, irritated eyes
Burning sensations
Inflammation
Sore throat
Potential fever or hives
Those with aggravated kapha are more prone to:
Congestion
Runny nose
Sinus infections
Itching
Feelings of heaviness and sluggishness
Because symptoms differ according to the dosha involved, adjusting your diet and lifestyle to support your doshic balance can make a significant difference.
Natural herbal remedies for hay fever relief
Interest in these is growing with a recent study showing individuals who took potent anticholinergic medications for three years or longer faced a 54 per cent elevated dementia risk compared to those who used them for three months or fewer. The investigation, featured in JAMA Internal Medicine, analysed nearly 3,500 adults aged 65 and above. Diphenhydramine - the active ingredient found in certain Benadryl products - is among the anticholinergic medications associated with the heightened risk.
Nature offers many supportive remedies that may help ease symptoms during allergy season.
Turmeric & Ginger: These warming, stimulating herbs support digestion and circulation while helping to clear congestion. Together, they are traditionally used in Ayurveda for allergic rhinitis, hay fever, and colds. Enjoy in herbal teas or add to your cooking.
Triphala: A classic Ayurvedic herbal formula known for gently cleansing and detoxifying the digestive tract. It is often taken in the evening.
Peppermint: Excellent for relieving congestion, clearing mucus, and easing that “heavy-headed” feeling common during high pollen periods.
Liquorice: soothes the throat and lungs while acting as a gentle expectorant.
Aloe vera: Naturally cooling and anti-inflammatory, aloe vera may help soothe irritated mucus membranes and support liver cleansing, which Ayurveda associates with reducing allergic responses. Make sure to source organic aloe vera without sodium benzoate and other additives that may make allergies worse
Rose: Rose has cooling and anti-inflammatory properties with a particular affinity for the skin and eyes. Rosewater sprays or eye compresses can be especially soothing for itchy, inflamed eyes.
Nettle: Long used as a cleansing spring tonic, and modern research reinforces potential benefits for seasonal allergies. Enjoy as tea with a slice of lemon for a refreshing, vitamin C-rich drink.
Simple Ayurvedic diet tips for all to support hay fever
For 3-5 days drink plenty of hot water with grated fresh ginger or honey, this will help to digest toxins and regulate digestion.
Favour foods that are warm and nourishing but easy to digest such as soups, grains and leafy green vegetables.
Include helpful herbs for the digestion such as cumin, coriander, ginger and fennel.
Avoid substances which are mucus producing such as dairy products, wheat and sugar.
Avoid cold foods such as salads and iced water. These reduce digestive capacity and can create stagnation.
Lifestyle tips to ease hay fever naturally
Alongside dietary changes and herbal remedies, simple daily habits can make a noticeable difference during hay fever season.
Chamomile steam inhalation: Place several chamomile tea bags in a large bowl. Pour over boiling water and allow to steep for a few minutes. Cover your head with a towel and lean over the bowl. Breathe deeply through your nose and mouth for around five minutes. The warm steam can help open the airways, loosen congestion, and soothe irritated passages.
Try oil drops in your nose: applying herbal oil inside the nostrils lubricates and protect the nasal passages from dryness and irritation. Applying a small amount of nasya oil or sesame oil inside the nose each morning also creates a protective barrier against pollen and soothe inflamed tissues.
Try a neti pot: A saline nasal rinse or spray used at least twice daily can help flush pollen and irritants from the nasal passages, easing congestion and inflammation naturally.
Reduce exposure to pollen: On days when the pollen count is particularly high, minimise the amount of time you spend outdoors, especially early morning and evening when pollen levels peak.
Keep winodws closed at night: helps reduce overnight exposure and improve sleep quality.
Wash after going outside: Pollen can easily cling to the skin, hair, and clothing. Washing your face and hands after spending time outside can help prevent irritation and reduce symptoms.
Dry laundry inside: Clothes and bedding left outside to dry can collect pollen particles. During high pollen days, drying laundry indoors can help reduce exposure.
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Finding balance during allergy season
Supporting the body with warming foods, digestive herbs, gentle cleansing, and soothing natural remedies will help reduce symptoms and restore balance. Seasonal allergies can place extra strain on the immune system, so prioritising rest, gentle exercise, and stress reduction is important. Practices such as yoga, meditation, and breathing exercises help calm the nervous system and support overall resilience during allergy season. By understanding your individual constitution and working with the seasons rather than against them, Ayurveda offers a holistic approach to navigating allergy season.
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References:
Harvard Health Publishing Staff (2025) Common anticholinergic drugs like Benadryl linked to increased dementia risk. Harvard Health Publishing, 9 January. Available at: Harvard Health article (Accessed: 10 June 2026).
Joanna Webber BSc Hons Ayurveda Manipal-India, MA Oxon, APA member: is an Ayurvedic practitioner, yoga teacher and co-founder of The Ayurveda Academy. They offer an engaging 3-month CPD certified ‘Introduction to Ayurveda’ course as well as practitioner level courses. She runs a busy clinic in Somerset offering a full range of authentic Ayurvedic treatments, herbs and 1:1 retreats.
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