Seasonal allergies stealing your sparkle? You’re not alone—and you don’t have to suffer through another season of itchy eyes, sneezing fits, and that relentless foggy-headed feeling. As your Girlfriend Doctor, I’ve seen firsthand how allergies can derail your day, zap your energy, and make even the prettiest spring days feel like a chore.
But good news: there’s a better way.
Before we dive into the protocol, it helps to know what you're up against.
Seasonal allergies (yep, the technical name is allergic rhinitis) can show up at different times of year depending on your location and the specific allergen.
Spring allergies kick off as early as February thanks to tree pollen, and they can stretch all the way through early summer.
Summer allergies tend to be triggered by grass pollen and usually peak between May and July.
Fall allergies are often caused by ragweed—and they love to hang around from August through November.
Winter allergies? They're usually from indoor triggers like dust mites and mold, and they can stick around all year.
Sound familiar? Let’s get ahead of it. Here's how we tackle the root causes so you can breathe easier and feel amazing.
Dr. Anna's Seasonal Allergy Protocol
This natural protocol is rooted in my functional medicine approach to immune health. It’s not just about stopping symptoms; it’s about addressing the root causes of inflammation and supporting your body’s detoxification and immune systems. Many of these practices also help you stay resilient against viruses and pathogens.
Let’s start at the source—your nose! Seasonal allergies often begin when pollen or other allergens land in your nasal passages and trigger inflammation. It can feel like your whole face is under attack, right?
Nasal rinsing with a neti pot or saline spray is a powerful, natural way to clear those allergens out. It’s like giving your sinuses a fresh start every day. If you’ve never tried it, don’t be intimidated. Once you get the hang of it, it’s as satisfying as cleaning your makeup brushes—oddly calming and deeply effective.
Want to take it further? I love Argentyn 23, a colloidal silver nasal spray that not only clears out irritants but also helps reduce microbial load and calm irritated tissue. It’s like a spa treatment for your sinuses.
Your immune system’s job is to protect you—but during allergy season, it can get a little overzealous. That constant histamine surge? It's your immune system misfiring, treating harmless pollen like an invader.
Supporting your immune system helps it respond more appropriately—and calmly—to allergens. Vitamins C, D3, and zinc are my go-to trio. They reduce inflammation, regulate immune responses, and help fortify your respiratory system.
✨ When I travel or feel allergies creeping in, I double down on these basics. I’ve seen patients turn their allergy seasons around simply by addressing nutrient deficiencies.
You can’t out-supplement a poor diet—especially when it comes to allergies. The foods you eat every day either fuel inflammation or fight it. The good news? You have a lot of control here.
I often tell my patients to "eat the rainbow"—not just for aesthetics, but because colorful fruits and veggies are loaded with antioxidants and flavonoids that help calm your body’s allergic response.
Some of my favorite seasonal staples? Berries, leafy greens, carrots, and sweet potatoes. These nutrient-dense options help rebuild your mucosal lining and fortify your first line of defense against allergens.
Also, don’t forget healthy fats! Omega-3s from wild salmon, flax, and chia help dampen that histamine cascade and support brain and hormone health too.
If you've ever felt like your allergies get worse when you're stressed or eating poorly, you're not imagining it. About 70% of your immune system lives in your gut, and when your gut is out of balance, your body is more likely to overreact to allergens.
I learned this the hard way during one of the most stressful periods of my life. My digestion was off, my energy was in the tank, and every little thing seemed to trigger a reaction—from pollen to certain foods. Once I started focusing on healing my gut, I noticed a significant shift in my allergy symptoms.
Start by nourishing your microbiome with fermented foods like sauerkraut, kimchi, and unsweetened coconut yogurt. These introduce beneficial bacteria to your system. And for many of my patients—and myself—a spore-based probiotic like Gut Thrive makes all the difference. It's gentle, powerful, and supports a resilient, allergy-resistant gut lining.
Try incorporating bone broth, leafy greens, and low-sugar foods to help calm inflammation and restore your gut lining. Avoid sugar, alcohol, and highly processed foods that disrupt your gut flora.
Exercise doesn’t just keep you fit—it’s also a fantastic way to boost circulation and move lymphatic fluid, which supports detoxification. Even a brisk 20-minute walk can help your body process allergens more efficiently.
That said, don't skimp on rest. Sleep is when your body heals, regulates inflammation, and restores your immune defenses.
Try this: A gentle yoga flow in the evening can calm your nervous system and prepare you for deep sleep. Include poses like legs-up-the-wall, seated forward fold, and child’s pose. End with three deep breaths in a supported reclined position.
When you're dehydrated, your mucus becomes thick and sticky, making it harder for your body to flush out allergens. Staying hydrated keeps things flowing.
Try this: Start your day with warm water and a squeeze of lemon to kickstart digestion and give your immune system a little Vitamin C boost.
Bonus: Add a pinch of sea salt to your water for better absorption and electrolyte balance.
Let’s talk about your body’s built-in antihistamine support system. Quercetin is a natural compound found in some of your favorite whole foods—like apples, onions, and green tea—and it’s been shown to stabilize mast cells and reduce histamine release.
When you’re in the thick of allergy season, your histamine levels skyrocket. That’s where quercetin comes in—helping calm your body’s allergic response from the inside out. I recommend it often as a gentle alternative to over-the-counter antihistamines that can leave you drowsy or dry.
I’ve personally seen women go from sneezing and foggy-headed to focused and clear just by incorporating quercetin consistently during high-allergy months.
You may not be able to control the pollen floating outside, but you can control what happens inside your home—and it makes a big difference. After all, we spend nearly a third of our lives sleeping. If your bedroom is full of dust, pet dander, or mold, it’s no wonder you wake up congested.
Simple changes like using a HEPA air purifier, washing your bedding weekly in hot water, and showering before bed to rinse off allergens can help reduce your exposure dramatically.
I even keep my bedroom windows closed during peak pollen seasons and diffuse eucalyptus or peppermint essential oil to support open airways and restful sleep.
Chronic stress increases inflammation, disrupts sleep, and weakens your immune system—all of which can worsen allergy symptoms. Managing stress isn’t optional; it’s essential.
Here’s one of my favorite calming tools: Box Breathing. Breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4. Repeat for 3-5 rounds.
I also love starting or ending my day with this simple prayer:
"God, thank you for this breath, for this moment, and for the strength to care for my body and spirit today."
Choose what grounds you. Whether it’s breathwork, prayer, or a peaceful walk in nature, give yourself the gift of calm.
All that sneezing and nose-blowing can leave your skin red, raw, and tender—especially around the nostrils. And while Julva® is best known as a rejuvenating cream for intimate wellness, its formula is packed with nourishing, soothing ingredients that make it an excellent skin soother elsewhere, too.
Julva® contains DHEA, coconut oil, and shea butter, which support skin healing and barrier protection. Just a tiny dab around the nostrils can help calm irritated skin and speed up recovery—especially during peak allergy days.
Build Your Allergy Survival Kit
Don’t wait for your seasonal allergies to hit you hard. Be ready with your natural defense toolkit:
Argentyn 23 Nasal Spray
Feel Clear. Feel Confident. Feel Like YOU Again.
You deserve to enjoy the seasons without itchy eyes, fatigue, or congestion dragging you down. With the right support, you can protect your immune system, ease inflammation, and step into spring with radiant energy.
And as always, I’m here to guide you every step of the way.
