Top Tips to Tackle Hay Fever
Spring is in the air and although it marks the beginning of brighter, longer and warmer days ahead, it’s also the start of the dreaded hay fever season. Symptoms including itchy eyes, sneezing, a runny nose and wheeziness can render the great outdoors a no-go zone for many people during the spring and summer months.
What causes hay fever and what can we do to help reduce the symptoms naturally without resorting to daily antihistamine medication? Here are some simple steps to mitigate the effects of hay fever and key nutrients to bring into the diet to help reduce symptoms.
What causes hay fever?
Hay fever, also known as allergic rhinitis, is a condition triggered by an immune response to pollen in the air. The body produces immunoglobulin E (IgE) antibodies which bind to white blood cells and trigger the release of histamine. This causes the symptoms we are familiar with, such as increased mucus, sneezing, itchy eyes, swelling and inflammation.
Depending on the type of pollen an individual is reactive to (it could be one pollen type or several), symptoms can begin in March when tree pollen is high and continue through the summer months when grass pollen peaks in July.
How to reduce pollen exposure
Taking a few practical steps can help to reduce contact with pollen and minimise symptoms. Try the following:
- Keep bedroom windows closed when the pollen count is high (typically warm, dry weather)
- Avoid drying clothes on an outdoor washing line to stop pollen attaching to clothes
- Shower in the evening or after exposure to pollen to remove it from skin and hair before bedtime
- Try an allergen barrier balm, such as HayMax, applied to the rim of the nostrils to trap pollen before it enters the nose
- Some people find nasal sprays can help alleviate symptoms
Nutrients to help reduce symptoms
The following nutrients are known to support immune function, reduce inflammation and may help soothe debilitating hay fever symptoms. Try increasing your intake of these nutrients in food form, or from a supplement, during the spring and summer months as a natural alternative to relying on daily antihistamine medication.
Quercetin
Quercetin is a flavonoid antioxidant which has been shown in studies to help reduce symptoms of hay fever. Foods rich in quercetin include red onions, garlic, apples, dark berries (e.g. blueberries and blackberries) and peppers. Eat these foods raw for maximum benefit.
Vitamin C
Vitamin C is a powerhouse antioxidant which helps to stabilise mast cells (the cells responsible for releasing histamine). Great sources are citrus fruits like oranges, lemons, grapefruits, peppers (especially red), kiwi fruit, broccoli and strawberries. Aim to eat a good-sized portion of these foods with every meal.
Omega-3
Foods high in omega-3 fatty acids are known for their anti-inflammatory properties. Fatty fish like salmon, mackerel, and sardines are a great dietary source. Aim to eat 2-3 portions of oily fish per week. Chia seeds, walnuts and flaxseeds are good plant sources. Add these to porridge, smoothies and salads daily.
Probiotics for gut health
A strong immune system starts in the gut. Foods high in probiotics (beneficial bacterial strains such as Lactobacillus and Bifidobacterium) support a healthy gut microbiome, which is the balance of good bacteria in the intestines. Probiotic foods include natural yogurt with live cultures, fermented kefir, sauerkraut, kimchi, miso and the fermented tea drink kombucha.
Vitamin D
Vitamin D, ‘the sunshine vitamin’ is produced when the skin is exposed to UV radiation so typically levels dip during the autumn and winter months when supplements are advised for everyone in the UK. Vitamin D plays an important role in regulating the immune system, acting directly on immune cells to suppress inflammation. Between April and September is it recommended to expose skin to natural sunlight outdoors for 10-15 minutes daily.
Testing Vitamin D can be arranged in clinic with a simple home finger prick test. This is a quick and easy process to identify deficiency (which is very common in the UK) and allows for a safe and therapeutic supplement programme to achieve optimum levels.
Drink lots of water
Drinking enough water is essential to reduce symptoms of hay fever. Being well hydrated helps to thin mucus, reduce histamine levels and flush allergens from your system. Drink at least 8 glasses a day or 1.5-2 litres. Use a refillable bottle to monitor your daily consumption.
Hay fever can put a real dampener on the spring and summer season but by ensuring your diet is supporting the immune system and putting in place some of the practical suggestions here, there is no reason why it should stop you enjoying the sunny weather.
If you or your child are really struggling to manage your hay fever symptoms contact me to arrange an appointment. I can provide personalised dietary advice and specific supplement recommendations tailored to you.
