Hayfever and Menopause: Why Your Allergies Feel Worse (and What You Can Do)

If you’re feeling like your hayfever has gone up a notch since hitting perimenopause or menopause, you’re not imagining it.

Many women report more intense or longer-lasting allergy symptoms in midlife – even if they’ve never struggled with hayfever before. So what’s going on?

Carry on reading to see what causes hayfever, how hormonal changes affect your immune system, and what you can do to soothe the sneezing, itching and fogginess.

What Causes Hayfever?

Hayfever, also known as seasonal allergic rhinitis, is your immune system’s overreaction to pollen from grasses, trees or weeds. When your body detects pollen, it releases histamine, a chemical that triggers inflammation and symptoms, such as:

• Sneezing

• Runny or blocked nose

• Itchy eyes, ears, throat or mouth

• Fatigue or brain fog

• Post-nasal drip or coughing

This immune response is meant to “protect” you – but in hayfever sufferers it goes a bit haywire.

Why Hayfever Can Get Worse During Menopause

Hormones like oestrogen and progesterone don’t just influence your periods and mood – they also play a role in immune regulation and inflammation.

Here’s how menopause can make hayfever symptoms worse:

1. Decreasing Oestrogen = Increased Histamine Sensitivity

Oestrogen has a close relationship with histamine (the chemical that drives allergic reactions). As oestrogen levels drop during perimenopause and menopause, your body may become more sensitive to histamine – or less able to break it down. That can mean more sneezing, itching and congestion.

2. Increased Inflammation

Menopause is naturally a more inflammatory time, especially if stress, poor sleep or blood sugar imbalances are also in the mix. This can turn a mild allergy into a major energy zapper.

3. Gut and Immune Shifts

Your gut health impacts your immune system. And thanks to hormonal changes, perimenopause and menopause can result in changes to your gut health, which may affect how well your immune system responds to allergens.

What You Can Do to Manage Hayfever in Midlife

Thankfully, there are lots of gentle, natural strategies that can help reduce symptoms and support your body.

✅ 1. Support Your Histamine Pathways

• Include foods rich in quercetin (an antioxidant that helps reduce histamine), like onions, apples, berries, tea and capers.

• Drink nettle tea – it’s a natural antihistamine.

• Eat foods rich in vitamin C (e.g. oranges, strawberries, kiwi, peppers, citrus, kale) to support histamine breakdown (vitamin C acts as a natural anti-histamine).

• Avoid high-histamine foods if you’re sensitive (aged cheeses, wine, smoked meats).

✅ 2. Balance Blood Sugar

Blood sugar spikes can worsen inflammation and histamine release.
Try:

• Protein with every meal

• Reducing refined carbs and sugar

• Eating regularly to avoid crashes

✅ 3. Reduce Inflammation

Including anti-inflammatory foods can help reduce inflammation.

For example:

·        Omega-3 fatty acids – found in fatty fish (e.g. salmon, mackerel, sardines), flaxseeds, chia seeds and walnuts.

·        Fruits and vegetables – particularly ones that are high in antioxidants (e.g. berries, apples, grapes, citrus fruits and leafy greens).

·        Turmeric and ginger – these spices have natural anti-inflammatory properties.

✅ 4. Stay Hydrated

Drink plenty of water  to stay hydrated and help thin mucus secretions. The addition of a small amount of Himalayan salt may help with this.

✅ 5. Reduce Your Allergen Load

You can’t control the pollen count – but you can reduce your overall “histamine bucket”:

• Shower and change clothes after being outdoors

• Use a saline nasal spray to rinse pollen

• Keep windows closed on high-pollen days

• Use air purifiers or HEPA filters

✅ 6. Support Your Gut Health

Support your microbiome with:

• Prebiotic fibre (like oats, flaxseeds, onions), which help feed the microbiome alongside probiotic foods.

• Probiotic foods (e.g. kefir, kombucha, sauerkraut, kimchi, yoghurt), which help balance the gut microbiome, and so impact the immune system.

✅ 7. Calm the Nervous System

Stress increases histamine and inflammation.
Try:

• Breathing exercises

• Gentle movement (like walking or stretching)

• Magnesium-rich foods or a supplement to support relaxation

If your hayfever is feeling relentless and your menopausal symptoms are adding fuel to the fire, you’re not alone – and you’re not stuck.

With the right nutrition, lifestyle tweaks and support, you can absolutely find relief.

If you’d like help personalising a plan that works for your body in midlife, I’d love to support you. Book a free, no-obligation phone call with me HERE.