Spring Allergies Are Here—But Relief Is Still Possible

Support Your Body Naturally, Starting Now

By Amber Merkens

Spring is in full bloom—and so are seasonal allergies. If you’re already feeling the congestion, sneezing, itchy eyes, or fatigue that comes with this time of year, you’re not alone. As a clinical herbalist, I see it every spring: many people wait until symptoms are in full swing before looking for solutions. But here’s the good news—it’s not too late to support your body, even in the midst of allergy season.

Even though the use of natural remedies and prevention ideally begin a few months before allergy season, there’s still so much you can do right now to reduce your histamine response, strengthen your immune system, and begin to change the internal terrain that makes you more reactive to allergens.

And if you’re someone who also suffers from fall allergies, this is the perfect time to start making the changes that could lead to a more comfortable, or even allergy-free, fall!

Start With the Gut

One of the biggest factors I address with patients who struggle with allergies is gut health. There's a strong connection between gut dysbiosis (imbalance of the microbiome) and systemic inflammation—both of which can worsen allergy symptoms.

Foods like sugar, dairy, white flour, and for some people gluten, are the top culprits in disrupting the gut and triggering inflammatory responses. Even removing one of these for a period of time (usually 6 weeks is a good place to start) can lead to noticeable relief during allergy season. Starting now can make a huge difference—not just for spring, but for how your body handles allergens in the fall.

Fermented Foods, Probiotics & Prebiotics

Fermented foods like sauerkraut, kimchi, kefir, kombucha, and miso are some of the best tools for repopulating your gut with beneficial bacteria. These good microbes help regulate your immune system and calm an overactive histamine response. If you’re not already including fermented foods in your daily routine, now is a great time to start—even a spoonful a day makes a difference.

However, if your gut is already experiencing dysbiosis, a high-quality probiotic supplement may be necessary to help restore balance. Taken consistently for a few months, a well-formulated probiotic can create meaningful shifts in gut health and significantly reduce inflammation—helping your body become less prone to allergic flare-ups and histamine sensitivity. 

Pairing probiotic supplements with prebiotic-rich foods like asparagus, garlic, leeks, and Jerusalem artichokes further supports gut healing by feeding the beneficial bacteria and helping them stick around even after you stop supplementing!

Stress & Digestion: Often Overlooked Keys

Another major factor that contributes to inflammation and a heightened allergic response? Stress. Chronic stress can weaken digestion, disrupt the gut, and throw off your body’s ability to regulate itself. Stress hormones like cortisol and adrenaline have their purpose, but we are not meant to release them constantly. When these hormones are present in high amounts, they significantly impair digestion and cause the stagnation of toxins and bodily fluids.Stress reduction, especially for those experiencing chronic stress, may be just as important as what you put on your plate.

Incorporating adaptogenic herbs, practicing mindfulness, leaning into daily activities that bring you joy, and ensuring you're getting enough sleep are foundational for any holistic healing plan because they support the release of calming and healing hormones and they regulate cortisol. Acupuncture and massage are also wonderful therapeutic modalities that help to lower stress levels through nervous system regulation.

At Pellegrino Healing Center, we often recommend digestive enzymes and carminative herbs—like ginger, fennel, and lemon balm—to support proper digestion and nutrient absorption, while reducing patterns of stagnation that can slow the body’s natural ability to heal. 

Herbal Allies for Now and Later

One of my favorite herbs for allergy relief is stinging nettle, a plant that some see as a nuisance in their garden, but that offers incredible medicinal value. It’s a natural antihistamine, with powerful anti-inflammatory and nutritive properties that support the entire body. Stinging nettle is often used for addressing excess mucus and water retention because of its diuretic actions and drying qualities. The beauty of nettle is that it offers a rich source of magnesium and potassium, minerals that can easily be depleted when using other diuretics. Nettles can be consumed as a cooked vegetable, extracted into a tea or tincture, or it can be taken as a freeze dried capsule.

Right now, in our clinic, you can find nettle featured in:

• Our popular and effective Ortho Molecular Products D-Hist supplement, which combines stinging nettle with digestive enzymes and free radical scavengers.

• Our new custom tea blend, Allergy Rescue, available in our office through spring and summer.

These remedies can offer real-time support for your current symptoms, while also working on deeper healing that can reduce future flare-ups.

Watch Amber's video all about Stinging Nettle on our youtube channel, HERE.

Start Today for a Better Tomorrow

The choices you make today matter. Even though you may already be feeling allergy symptoms, you can still start shifting your system toward balance and resilience. And if fall allergies are typically your next hurdle, the work you begin now could dramatically change how your body responds in just a few months.

We’re here to support you further with personalized herbal consultations, acupuncture, manual lymphatic drainage, and even our allergy relief IV infusion—designed to strengthen your immune response and bring relief when you need it most.

You don’t have to dread allergy season. With the right strategies, your body can move toward healing—starting today.

Written by Amber Merkens

Clinical Herbalist & Integrative Specialist

Pellegrino Healing Center