While summer brings sunshine, longer days, and more time outdoors, it can also trigger a rise in seasonal allergies – from hay fever and itchy eyes to insect bites and skin flare-ups. If you're someone who dreads high pollen counts or reacts badly to bites, there are natural ways to support your body and calm the chaos caused by histamine.

What’s Going On in the Body?

At the root of most allergy symptoms is histamine – a chemical produced by the immune system in response to a perceived threat (like pollen, dust, or insect venom). Think of histamine as an overenthusiastic bodyguard – well-intentioned, but prone to overreacting.

When allergens enter the body, the immune system releases histamine from mast cells. This causes:

• Inflammation
• Swelling
• Sneezing
• Watery eyes
• Itchy skin or rashes

In the case of insect bites, histamine is released locally at the site of the bite, causing that red, itchy bump. In hay fever (allergic rhinitis), it’s more systemic – affecting your sinuses, eyes, and airways.

Your body also breaks down histamine using enzymes – primarily diamine oxidase (DAO) and histamine-N-methyltransferase (HNMT) – but for some people, especially those with histamine intolerance or poor gut health, these enzymes don’t work efficiently.

Natural Ways to Support the Body Against Histamine

The key is not just suppressing histamine, but supporting your body's ability to regulate and clear it. Here are some natural approaches:

1. Boost DAO Production with Key Nutrients

DAO is the main enzyme that clears histamine, especially from food. You can help your body make more of it with:

• Vitamin C – lowers histamine levels and boosts DAO.
  Found in: red peppers, kiwi, oranges, strawberries, broccoli.
• Vitamin B6 – vital for DAO production.
  Found in: salmon, chickpeas, bananas, turkey, spinach.
• Copper and Zinc – both are needed for proper enzyme function.
  Found in: pumpkin seeds, cashews, mushrooms, seafood, dark chocolate.

2. Eat Natural Antihistamine Foods

Some foods contain natural compounds that help reduce histamine or block its effects:

• Quercetin – a powerful antioxidant that stabilises mast cells.
  Found in: onions (especially red), apples, kale, berries, capers.
• Bromelain – an enzyme that reduces inflammation and supports sinus health.
  Found in: fresh pineapple (especially the core).
• Green tea – contains EGCG, which helps block histamine release.

Absolutely – here’s the revised section with a focus on why avoiding alcohol is a good idea, especially during allergy flare-ups:

3. Skip the Alcohol – Here’s Why

If you're experiencing allergy symptoms, avoiding alcohol – particularly red wine, beer, and champagne – can make a noticeable difference.

Alcohol doesn’t just contain histamine (especially fermented drinks like wine and beer), it also blocks the enzyme diamine oxidase (DAO), which your body relies on to break histamine down. That means more histamine lingers in your system, intensifying symptoms like congestion, flushing, headaches, and itchy skin.

Alcohol can also increase gut permeability, making it easier for allergens or irritants to trigger an immune response. And let’s not forget – it dehydrates you, which makes it harder for your body to clear histamine effectively.

So, if you’re dealing with hay fever or histamine overload, skipping the evening glass of wine can help your system reset and recover faster.

Soothe Insect Bites Naturally

If mosquitoes and midges love you, try these natural remedies to calm the itch and inflammation:

• Aloe vera gel – cooling, anti-inflammatory, and supports skin healing
• Tea tree oil – antiseptic and anti-itch (always dilute with a carrier oil)
• Witch hazel – natural astringent that can reduce swelling
• Apple cider vinegar – helps neutralise the itch (dab on with a cotton pad)

Stay Hydrated

Water is essential for flushing out histamine and supporting healthy detox pathways (liver, kidneys, lymphatic system). Aim for 1.5–2 litres a day, and try infusing with cucumber, mint, or lemon for a refreshing anti-inflammatory boost.

Final Tips for Summer Allergy Support

• Shower after being outdoors to remove pollen from skin and hair
• Wash bedding regularly, especially if you sleep with windows open
• Use a nasal saline rinse to flush pollen from sinuses
• Try a HEPA filter in your bedroom if pollen is a big trigger
• Support gut health, as over 70% of your immune cells live in your gut. A healthy microbiome can reduce allergic responses.

In Summary

Summer allergies don’t have to spoil your season. By understanding how histamine works in the body and supporting your system with the right foods, hydration, and natural remedies, you can help reduce symptoms and build resilience. Whether you’re dealing with hay fever, bites, or histamine overload, small lifestyle tweaks can make a big difference.

 

photo - Coley Christine @unsplash