Suffer from Seasonal Allergies?
As the weather improves and you are outside more, the chances are your allergies are rearing their ugly head. If you’re suffering from the following you may need some help.
Stuffy nose/runny nose
Post-nasal drip
Excess mucus production
Sneezing
Runny nose
Itchy, watery eyes
Scratchy throat
Tickle/irritation in the ears
Decreased concentration and focus
Decreased decision-making
Exhaustion and sleep disorders
Mood swings
Irritability
Low blood pressure
Asthma
Hives
Eczema
Middle ear infections
For some, the symptoms can be less familiar with mood swings or even ear infections.
What are seasonal allergies?
A medical term for hay fever and seasonal allergies is allergic rhinitis, which affects the nasal passageways. It is characterised by the presence of inflammatory cells within the mucosa and submucosa. Put simply, an overly vigilant immune system orchestrates a complex mix of cellular and chemical interactions within the body causing symptoms. Allergy symptoms are due to your body releasing histamine in response to the allergen. A strong immune system is therefore key to fighting seasonal allergies, because this helps control histamine release.
Who is likely to suffer?
About 10-15% of children and 26% of adults in the UK suffer from seasonal allergies and each and every case is different. Whilst symptoms may present themselves at a young age, they can start at any age. In the last 30 years, there has been a significant increase in sufferers from pollen, moulds and foods. It’s been suggested that the effects of Climate Change are a causal factor.
You may be more susceptible if you experience high levels of stress - either physical or emotional, a lack of sleep or are pregnant.
If you suffer from early May, throughout the summer months and sometime into early Autumn it is likely hayfever from grass, tree and or flower pollen. Different types of pollen trigger different symptoms in different people so may feel worse when travelling or moving to a new area. If you have a reaction to ragweed you are more likely to react to foods like melons, courgettes, bananas, cucumbers or chamomile. You may also react to moulds, mycotoxins, food or dust.
If you suffer from asthma or have a compromised immune systems things may be more complicated and consulting with your GP may be necessary.
Natural Remedies
Staying inside to manage your symptoms is simply unrealistic. However, by adopting an approach that focuses on diet and other natural treatments too you may find that you are able to better manage your allergies.
Coping with your allergies typically requires a multi-pronged attack, one that addresses your diet, lifestyle and natural remedies to support the immune system.
What foods should you eat?
Avoiding trigger foods
You may already be aware of some of your food sensitivities, if not, you can try to identify these by eliminating some of the common allergens such as nuts, wheat, dairy, caffeine or alcohol from your diet. Highly processed foods or those containing common food preservatives like artificial sweeteners can also be frequent triggers.
Pay close attention to any symptoms – it’s good to reintroduce offending foors after 12 weeks to see if you continue to react.
Allergy testing is another option but in my experience is not always helpful because you are likely to react to the foods you consume most. Working out your allergen foods is where nutritional therapy can help. Get in touch if interested.
Foods to focus on
As well as eliminating certain foods that trigger your allergies, eating a diet that helps to support your immune system and gut health is important. Reducing excessive mucus can also be a good way to alleviate symptoms.
1 - focus on enjoying meals that are freshly prepared and contain whole foods reducing exposure to additives and preservatives. Why not introduce some tasty new summer recipes into your meal plans?
2 – eat half a plate of colourful and green leafy vegetables at each meal to support digestion, the immune system and clear excess histamine from the body.
3 - Eat local honey - this is a well documented way to expose the body to local pollen that could be causing reactions. The theory is that over time, you are able to reduce your sensitivity to it leaving you free to enjoy life outdoors!
4 – Big flavoured foods like garlic, horseradish, chilli, mustard and cayenne pepper can be a natural decongestant and may help thin mucus. Why not experiment by cooking with a range of different spices with a short subscription to a spice box to see what really works for you?
5 - Probiotic rich foods like kefir, kombucha and sauerkraut are full of microbes seen to improve gut health and support the immune system. You could even try making your own kombucha and experiment to find a flavour you love!
6 - The enzyme bromelain found in pineapple helps to reduce the swelling in the nose leaving you feeling less stuffy and able to breathe. This delicious pineapple salad is a great addition to your summer recipes!
7 – Quality protein- like oily fish (salmon, mackerel, anchovies, sardines and herring) rich in omega-3 fatty acids reduces pain and inflammation.
8 - Apple cider vinegar (ACV) supports a healthy gut and helps break up mucus and support lymphatic drainage. Three times per day, mix one tablespoon of ACV with one tablespoon of fresh-squeezed lemon juice and a half-tablespoon of local raw honey, and drink it.
9 - Bone broth from chicken, beef or lamb supports epithelial lining of the dogstive tract and may help to ease respiratory problems and release excess nasal mucus. It is also seen to reduce inflammation.
10 - Stay well hydrated to reduce excess mucus and clear histamine – drinking room temperature water between meals means it’s absorbed quickly into the body and does not dilute digestive acid and enzymes.
Nutrients required to…
Support the immune system - vitamin A, vitamin D, vitamin C, E, B vitamins, NAC, zinc, and magnesium.
Support gut health – bitters, enzymes, pre and probiotics, l-glutamine, vitamin A, D, C, copper, zinc and collagen
Reduce histamine production – spirulina, quercetin and stinging nettles inhibit the release of histamine reducing inflammation and irritation.
Support the adrenals and stress response – Magnesium, vitamin C, B vitamins, Folate, zinc, selenium, copper, lemon balm, l-theanine, l-tryptophan.
Lastly some
Lifestyle support – control dust, mould and allergens, use air filters with HEPA and dehumidifiers, clean bedding regularly turning matresses, wear sunglasses, keep pets out of the bedroom, keep windows closed.
NB – it is important to speak to nutritionist or medical professional before taking any supplements.
Adopting a multi-factoral approach by finding triggers, and supporting the immune system, digestion and production of histamine and mucous as well as introducing lifestyle changes are key to managing seasonal allergies.
This process can be confusing and it takes time. If you are looking for some additional advice and support to make good changes then do consider my Feel Great in 5 health reboot or my personalised 12 week bespoke VIP package to support you with your needs.