Why Your Skin Flares in Spring & What to Do About It
How seasonal changes, histamine and internal imbalances can trigger eczema, rashes, and skin sensitivity
The weather’s warming up, the flowers are blooming… but your skin feels like it’s under attack.
If spring tends to bring eczema flares, rashes, hives, or facial redness, you’re not imagining it. Seasonal skin reactivity is common, especially for women who already experience gut issues, hormone imbalances or high stress.
But here’s the thing: it’s not just the weather and your body isn’t overreacting.
Your skin is communicating.
Let’s explore why spring can be such a sensitive time for your skin — and how to start supporting it from the inside out.
Why skin tends to flare in spring
During spring, your immune system is working overtime.
Pollen, grasses, mould spores and dust mites all increase in the air. These irritants don’t just trigger hayfever, they also activate mast cells, which release a chemical called histamine.
Histamine plays an important role in your immune system, but when it builds up faster than your body can break it down, it can cause a cascade of symptoms, especially on the skin.
If your gut lining is compromised, your detox pathways are sluggish, or your stress levels are high, you may struggle to clear this histamine efficiently.
And when histamine builds up? It inflames.
In functional medicine, we often describe this as the “bucket effect.” Your body can handle a certain amount of histamine, but when that bucket overflows — say, during spring — it spills over as visible symptoms.
Common signs of histamine overload
Spring-related histamine symptoms can show up in your skin, but they don’t always stop there.
Skin-related symptoms:
Red, itchy, or inflamed skin (eczema, hives, dermatitis)
Flushing or irritation after wine, chocolate, or spicy foods
Breakouts that worsen around ovulation or when you're stressed
Skin that feels hot, puffy, or irritated after being in the sun
Whole-body symptoms:
Bloating, reflux, or loose stools
Headaches or migraines (especially around your cycle)
Anxiety, restlessness or feeling “wired but tired”
Hayfever-like symptoms, sneezing or sinus pressure — even without a cold
Fatigue or brain fog that worsens in warmer weather
These symptoms may seem unrelated at first — but together, they often point to histamine intolerance or mast cell activation.
It’s not just about allergies, it’s about your body’s capacity
Your body is designed to process histamine. But when your internal systems are overwhelmed, that capacity shrinks.
In clinic, I often see histamine issues arise alongside other root causes. These include:
1. Gut dysbiosis
Certain beneficial bacteria help break down histamine in the gut. If your microbiome is imbalanced — say from antibiotics, stress, or poor diet — histamine may accumulate more easily.
2. Sluggish detox and elimination pathways
Histamine is cleared through the liver, kidneys and bowels. If you’re constipated, under-eating, or lacking in nutrients like B6, magnesium, or vitamin C, these processes can slow down. This is especially common in women who are stressed, burnt out, or unintentionally undereating.
3. Hormonal changes
Histamine and oestrogen are closely linked. Around ovulation or the luteal phase of your cycle (just before your period), both oestrogen and histamine can spike, which is why many women notice more skin flares, flushing or anxiety mid-cycle.
4. Nervous system dysregulation
Chronic stress or trauma keeps your body in a “fight or flight” state, which stimulates mast cell activity and histamine release. This connection between the nervous system and skin is often underestimated, but incredibly powerful.
How to support your skin (and your whole system) this spring
When your skin feels sensitive and inflamed, it’s tempting to treat it topically and soothing the surface can help. But true healing comes from lowering your body’s internal histamine load and improving how well you’re clearing it.
Start here:
1. Prioritise daily elimination
One well-formed bowel movement a day is ideal. If you’re constipated, support your digestion with more fibre, magnesium citrate, or herbal bitters. Staying hydrated is also key.
2. Include more quercetin-rich foods
Quercetin is a natural mast cell stabiliser and antioxidant. Try:
• Apples (with skin)
• Red onion
• Chamomile tea
• Green tea
• Capers
• Watercress
3. Eat balanced meals regularly
Skipping meals or eating unbalanced plates can lead to blood sugar crashes, which increase inflammation and histamine release. Aim for meals every 3–4 hours with protein, healthy fats and fibre-rich carbs.
4. Reduce your histamine load
Try avoiding or rotating high-histamine foods during flare periods. These include:
• Leftovers
• Fermented foods (like kombucha, sauerkraut, kefir)
• Aged cheeses
• Processed meats
• Alcohol, especially red wine and champagne
5. Support your nervous system
Small, consistent practices like deep breathing, “legs up the wall,” journalling or gentle stretching can help reduce cortisol and histamine sensitivity. Even 5 minutes a day makes a difference.
You’re not overreacting, your body’s asking for help
If your skin always flares in spring or you feel like you’re reacting to foods, smells, or even stress in ways you didn’t used to, there’s likely more going on beneath the surface.
Your skin isn’t overreacting. It’s trying to keep you safe.
Together, we can uncover what’s behind your symptoms and create a clear, compassionate plan that supports your whole body, not just your skin.
