You’re Not Sick—It’s Just Allergy Season (But Here’s How to Feel Better)

You step outside to enjoy the longer days, sunshine, and new blooms—and within minutes, your eyes are itchy, your nose starts running, and your head feels like it’s full of fog. You’re not sick, but your body sure is acting like it. Spring allergies can feel like your system is under attack—but what’s actually going on?

Let’s break down what’s happening inside your body when allergy season hits hard—and what you can do naturally to start feeling like yourself again.

So… What Are Spring Allergies?

Spring allergies—also called seasonal allergic rhinitis—happen when your immune system overreacts to something harmless in the environment, like tree pollen, grass, or mold spores. These tiny particles float through the air, get inhaled through your nose and mouth, and trigger your immune system to release histamine—a chemical that causes inflammation, sneezing, congestion, itchy eyes, and that dreaded post-nasal drip.

This immune response is actually your body trying to protect you. But in the case of allergies, it’s misfiring. Think of it like a fire alarm going off when someone makes toast—it’s reacting to something that isn’t dangerous.

When you breathe in pollen, your immune system jumps into action, producing chemicals like histamine that trigger inflammation and mucus production. This is why you might suddenly have symptoms like:

• Itchy, watery eyes

• Runny or stuffy nose

• Sneezing fits

• Coughing or postnasal drip

• Fatigue or brain fog

• Head or sinus pressure

It’s your body’s way of trying to protect you from what it sees as an “invader”—even though that invader is just a bit of pollen floating through the spring air.

The Deeper Root: Why Allergies Happen in the First Place

If you’ve spent a lot of time with Dr. Johnson, you’ve probably heard that “all health starts in the gut.” And when it comes to allergies, that couldn’t be more true. Your gut is home to nearly 70% of your immune system. When it’s in good shape, it helps regulate immune responses, filter out harmful invaders, and reduce inflammation. But when it's not? That’s when things get messy.

A leaky gut (aka increased intestinal permeability) can allow tiny undigested food particles, toxins, and microbes to pass through the gut lining and into the bloodstream—where your immune system sees them as threats. This heightened alertness doesn’t just stay in the digestive tract; it affects your entire immune response. Suddenly, something like tree pollen, which isn’t dangerous, gets flagged as an enemy.

In short: a reactive gut often leads to a reactive immune system. And if your immune system is already revved up, it's more likely to misfire—cue the watery eyes, sneezing, and foggy head.

That’s why healing the gut isn’t just about digestion—it’s about helping your immune system calm down and respond appropriately to the world around you. If allergies are a recurring theme for you, looking into gut health (and possibly working with a provider who can test for imbalances) can be a game-changer.

Other contributors to allergy sensitivity can include:

• Environmental toxins that increase the body’s overall inflammatory load

• Nutrient deficiencies (like low vitamin D or omega-3s) that impair immune regulation

• Chronic stress, which dysregulates immune and hormonal systems

• Histamine intolerance, where your body struggles to break down histamine efficiently

When you’re already inflamed or overstimulated, a bit of pollen can tip the scales—and leave you sneezing and congested for weeks.

So, why you?

Some people walk through a cloud of pollen with zero issues, while others feel wiped out just stepping outside. That’s where internal health comes in. Your body's reaction to allergens is influenced by your immune system, gut health, histamine load, and even how well you're sleeping or managing stress.

When your system is already inflamed or overwhelmed, it’s more likely to overreact. That’s why people with eczema, asthma, or food sensitivities often struggle more with environmental allergies—everything is connected.

What can you do (besides stay inside)?

The goal isn’t to shut your immune system down—it’s to help it calm down and respond more appropriately. While over-the-counter antihistamines can help in the short term, they don’t address the root cause—and they can sometimes leave you drowsy, dry, or foggy.

Here are a few natural ways to support your body during allergy season:

🌸 1. Try Local Raw Honey

Eating small amounts of local, raw honey may help your body build tolerance to local pollens over time. It’s not a quick fix—but over seasons, it may reduce your sensitivity.

🌿 2. Support Your Gut with Probiotics

Probiotics can help restore balance in your gut microbiome, which in turn supports your immune system. Look for strains like Lactobacillus rhamnosus and Bifidobacterium longum, which have been studied for allergy support.

🧅 3. Eat More Quercetin-Rich Foods

Quercetin is a natural plant compound with antihistamine and anti-inflammatory effects. You’ll find it in apples, onions, capers, and leafy greens. You can also take it as a supplement, especially during peak allergy weeks.

🌿 4. Consider Stinging Nettle

Often taken in capsule or tea form, stinging nettle has been shown to reduce histamine production and ease allergy symptoms—without the drowsiness of OTC meds.

🌬️ 5. Rinse Your Sinuses

Using a saline nasal spray or neti pot can help flush pollen out of your nasal passages before it causes inflammation. Make it part of your daily routine when pollen counts are high.

🧘 6. Lower Your Inflammatory Load

Eat anti-inflammatory foods like leafy greens, berries, wild-caught fish, turmeric, and flaxseed. Avoid processed foods and excess sugar, which can increase histamine release and worsen symptoms.

🧼 7. Clean Up Your Air

Use a HEPA filter in your bedroom and keep windows closed during peak pollen times. Shower and change clothes after being outside to avoid tracking pollen indoors.

You Don’t Have to Dread the Spring

Your body is supposed to feel better when the sun starts shining—not worse. If spring allergies are making you feel foggy, congested, or run-down, it’s worth looking deeper. Supporting your immune system, calming inflammation, and rebalancing your gut health can make a big difference—not just this season, but year-round.

Because when your body isn’t stuck in overdrive, you’re free to enjoy what spring is really about: fresh air, open skies, and finally getting outside again.

To learn more about JCH or to make an appointment, click here to contact us! If you have any more questions about your path to optimal health, email our office at thejohnsoncenter@gmail.com or call 276-235-3205.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!