4 ways to calm midlife allergies

Author

Wellbeing Team

12 July, 2026
4 ways to calm midlife allergies

Have your allergies become worse in your 40s or 50s? Liz explains why hormonal changes during perimenopause and menopause can make you more sensitive to pollen, skincare products and even foods you’ve tolerated for years. She explores the connection between oestrogen and histamine and shares natural ways to help soothe a reaction.

Plus: tips for dealing with a frozen shoulder, supplements for anxiety and low mood, beauty advice for rosacea-prone skin and when to be concerned about polyps.

Stream the episode below, or download the recording via Apple Podcasts or Spotify.

 

 

4 things to try if your allergies have got worse in midlife

If you’ve developed itchy skin, hay fever or reactions to products or foods you’ve never had a problem with before, shifting hormones could be at play.

Many women notice an increase in allergic reactions during perimenopause and menopause, says Liz. “Oestrogen can influence mast cells – the immune cells that release histamine,” she explains.

And as hormone levels fluctuate, some women become more sensitive to histamine, which may trigger itchy rashes, headaches, eczema and intolerance to skincare they’ve been fine with for years.

But it’s not always a new allergy that’s developed overnight, as your immune system may simply have become more reactive over time. That’s why it’s worth considering whether hormone changes could be contributing to your symptoms.

If you’re struggling with an overactive immune response in midlife, here are four things Liz suggests looking into.

Start with your gut

Your gut plays a central role in immune health, with around 70% of the immune system linked to the digestive tract.

When gut bacteria ferment fibre, they produce butyrate, a beneficial short-chain fatty acid that helps support the gut lining. “Some people with inflammatory skin conditions such as rosacea find that supporting butyrate production can be helpful,” explains Liz.

Keeping your gut microbiome healthy through a fibre-rich diet or even a butyrate supplement or targeted probiotic may help to regulate inflammation from the inside.

Eat a low-histamine diet

Symptoms can often be relieved by reducing certain foods that are known to trigger reactions, says Liz. Foods that are high in histamines include seafood, wine, tomatoes, avocados, tomatoes, cured meat, aged cheeses, spinach and fermented foods (think kefir, sourdough and kombucha), so limiting these may help, suggests Liz.

Not everyone will be triggered by the same foods, so you may need to do a bit of testing to find out which ones cause more of a reaction.

Try targeted supplements

Liz highlights two plant-derived polyphenols that are being explored for their ability to help stabilise the mast cells that produce histamine.

Quercetin and luteolin are known for their powerful antioxidant and anti-inflammatory properties, and have been used to help manage seasonal allergies, such as hay fever.

Found naturally in foods such as apples, onions, tea, celery, peppers and artichokes, both quercetin and luteolin can be taken in supplement form to help calm allergic responses.

Consider testing

If symptoms are severe or persistent, it’s worth speaking to your GP or an allergy specialist to rule out underlying conditions with a blood test or skin-prick test.

You could also try genetic profiling through a company such as Lifecode Gx, to look for gene variants linked to histamine intolerance. A slow COMT gene, for instance, has been connected with higher reactivity and heightened allergy symptoms, explains Liz.

 

Also in this episode:

  • Which skincare products will help my rosacea?
  • How to cope with feeling low in midlife
  • Should I be concerned by polyps?
  • Why hormone changes can lead to new allergies
  • What can I do about my frozen shoulder?

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