Why menopause makes your hay fever feel like a personal attack (and what to eat and drink to help)

tchy, watery eyes? Sneezing so much you’re considering stuffing tissues up your nose (just me?)? Welcome to the unholy combo of menopause and hay fever.

Because yes—if your seasonal allergies feel worse these days, you’re not imagining it. Blame your hormones.

When oestrogen starts doing its disappearing act in menopause, it disrupts how your body handles histamine. Histamine is the pesky chemical behind all those allergy symptoms—runny nose, red eyes, scratchy throat. Lower oestrogen can mean your system overreacts, cranking out more histamine and making you feel like you’re allergic to everything, including fresh air.

Lovely.

But here’s some good news: what you eat and drink can genuinely help calm this histamine storm.

According to Allergy UK, as many as 30% of adults and 40% of children suffer from allergic rhinitis (the medical term for the condition), an allergic reaction to pollen.

First, why does it feel so relentless?

You might notice symptoms kicking off in March when tree pollen season arrives (just in time to ruin your plans to enjoy the garden). Grass pollen takes over in late spring and summer, followed by weed pollen hanging around until September. So basically, half the year can feel like one long sneeze.

And if you’re in menopause or perimenopause, your body is also juggling fluctuating oestrogen, which:

• Makes your mast cells (histamine-producing cells) more reactive

• Lowers your threshold for what triggers a reaction

• Worsens inflammation overall

So if you feel exhausted, headachey, puffy and irritable, it’s not just the pollen. It’s your hormones adding their own special flair.

You might start noticing symptoms in March when the tree pollen season starts. Then there’s the grass pollen season, followed by the weed pollen season, which can go on into September.

Foods to cut back if you’d like to stop drowning in tissues

Some foods encourage your body to produce more histamine or mucus, making everything worse. During hay fever season, try to limit:

• Dairy (milk, cheese, cream) – triggers mucus production, so if you feel constantly bunged up, this could be why

• Aged and fermented foods – matured cheese, sauerkraut, miso, soy sauce, vinegar, canned fish – all high in histamine

• Sugar – spikes inflammation and histamine release (I know, life is unfair)

• Wheat-heavy foods (bread, pasta, pastries) – especially if you notice more congestion after eating them

• Histamine-liberating fruits – strawberries, bananas, citrus, pineapple

And heartbreak warning: chocolate can also ramp up histamine. Maybe have it when you’re indoors away from pollen so at least you’ll only be half-miserable.

Foods to help dial down the allergy drama

Some foods naturally help reduce histamine or inflammation. Think of them as your secret allies:

Quercetin-rich foods – natural antihistamines that help block histamine release:

• Onions

• Garlic

• Goji berries

• Asparagus

• All berry fruits

• Apples

• Kale

• Okra

• Peppers

• Plums

• Red grapes

Beta carotene boosters – support immune balance and help calm inflammation:

• Sweet potato

• Carrots

• Butternut squash

• Red and yellow peppers

• Apricots

• Peas

• Broccoli

• Dark leafy greens (like kale)

• Romaine lettuce

Vitamin C superstars – helps break down histamine and supports your immune system:

• Blackcurrants

• Blueberries

• Peppers

• Kale

• Collard leaves

• Broccoli

• Kiwis

• Mango

• Courgettes

• Cauliflower

Omega-3 fats – calm inflammation (especially helpful if menopause is already inflaming everything):

• Oily fish (salmon, sardines, trout, halibut, cod)

• Flaxseeds

• Walnuts

Local honey – contains tiny traces of pollen that may help your body build up tolerance over time

What to drink when you have hay fever

Let’s not forget your cuppa. Staying hydrated is a game-changer:

• Water – the simplest, most powerful tool. Keeps mucous membranes thin and helps you feel less clogged up. Aim for at least 1.5–2 litres daily.

• Green tea – packed with antioxidants and proven to block some histamine receptors (bonus: it feels soothing).

• Ginger tea – shown to reduce allergic reactions by lowering IgE levels (the antibodies that stir up hay fever chaos).

• Peppermint tea – contains menthol, a natural decongestant that can ease sinus pressure.

• Nettle tea – a classic herbal remedy for calming inflammation in the nose and airways. If you haven’t tried it yet, consider this your sign.

An anti-inflammatory approach to hay fever (and menopause)

Hay fever is basically one big inflammatory reaction so the more anti-inflammatory foods you eat, the better. This can also help with menopause symptoms (joint pain, bloating, the works).

Add more of these anti-inflammatory superstars:

• Omega-3-rich oily fish – salmon, sardines, trout, halibut, cod

• Flaxseeds and walnuts – plant-based omega-3 sources

• Coconut oil – use in cooking, baking or even smoothies

• Herbs – parsley, sage, thyme, oregano, basil

• Spices – turmeric, ginger, cinnamon, cardamom, clove, fennel, nutmeg

One last thing (because it matters)

While the main culprit is usually pollen, hidden food intolerances can also turn the dial up on your hay fever. If you’ve tried everything and still feel awful, there could be more going on behind the scenes.

I offer a range of testing options in my clinic if you’d like to explore whether food sensitivities are adding to your symptoms. If this resonates, I warmly invite you to book a free session with me. You deserve to feel better without feeling like your own immune system is out to get you.