Spring is officially here! While the days are getting longer and the weather is getting warmer, you may start to feel the effects of seasonal allergies as the fresh blooms become abundant around you. You’ll feel the effects of seasonal allergies when your immune system overreacts to an outdoor allergen, usually an airborne pollen. There are plenty of over-the-counter allergy medicines on the market to help alleviate seasonal allergies, but there are also many natural remedies to try that may help to reduce hay fever this season, including dietary tips, lifestyle recommendations, nutrients in foods, herbal tonics, and natural pharmaceutical options.
Dietary Tips
Drink plenty of water throughout the day!
Eat foods rich in vitamin C, quercetin, and luteolin as noted below.
Consume foods rich in the anti-inflammatory omega-3 fatty acids – wild, cold-water fish (salmon, sardines, herring, trout, black cod), walnuts, ground flax seed, chia seeds, and hemp hearts.
Consider eating 1 tsp daily of local, authentic raw honey for allergy prevention and histamine reactions.
Use anti-inflammatory herbs and spices, including turmeric, garlic, and ginger.
Avoid added sugars, dairy, and wheat products.
Lifestyle Recommendations
Rinse your sinuses - If you’ve ever experienced seasonal allergies you know have noticed that your symptoms are only intensified on windy days when the pollen is whirling about or when the pollen count is high. The practice of using a neti pot as a form of nasal irrigation has been used as an Ayurvedic practice for thousands of years. Using a salt solution and water, a neti pot cleans the sinus passages by removing mucus and allergens, allowing you to feel and breathe better. There are neti pot and squeeze bottle options available on the market today.
Use a good air purifier to cleanse the air in your home and office.
Consider wearing a dust mask during outdoor activities (I know, more masks, even outdoors, but may be helpful).
Dietary Supplements - these natural ingredients can support a healthy histamine response and healthy inflammatory response, both features of the immune system.
Vitamin C
We know vitamin C most commonly as a key nutrient in reducing symptoms and duration of the common cold, but there is evidence suggesting vitamin C as an antioxidant can be powerful in minimizing oxidative stress which is a key contributor to allergic diseases. One study suggests that the histamine-reducing effect of vitamin C contributed to reduced allergy-related symptoms. Citrus fruits, such as oranges, grapefruits, and lemons are common sources of vitamin C, but did you know that red and yellow bell peppers are actually the best source of vitamin C with the highest concentration per serving? Other sources of vitamin C are kiwis, cruciferous vegetables (broccoli, brussels sprouts, cabbage, etc.), tomatoes, and strawberries.
Quercetin
Quercetin is a polyphenol found naturally in plants that not only has antiallergenic and antihistamine properties, but is anti-carcinogenic, anti-inflammatory, antiviral, and is an antioxidant. It regulates the immune response and reduces airway inflammation. Quercetin is found in foods such as apples, berries, onions, capers, grapes, citrus fruits, and cruciferous vegetables.
Bromelain
A proteolytic enzyme found in pineapple, bromelain has potent anti-inflammatory and antithrombotic properties, so it’s helpful to prevent blood clots and reduce swelling. Bromelain is commonly used to treat joint pain, osteoarthritis, and connective tissue injuries. Working to calm the immune system, bromelain is helpful in managing symptoms related to a stuffy/runny nose, itchy eyes, congestion, and swollen lymph nodes.
Nettle Leaf
Urtica dioica or nettle leaf, is known as an herbal spring tonic. It’s used for arthritis pain, overall wellness, and has been shown to reduce the production of histamine and inflammation in the body therefore reducing an allergic response. This powerful antioxidant promotes healthy relaxation and dilation of blood vessels. Nettle leaf is characterized by its stinging properties from tiny hair-like needles that line the stems of the plant and produce a stinging sensation when touched. Not to fear this plant’s exterior defense mechanism, these leaves can be blanched, cooked down, dried, or steeped into a tea and provides nutrients such as vitamin A and calcium as well as can help to alleviate seasonal allergy symptoms. If you’d prefer not taking your chances with the stinging nettle leaves, you can opt for already dried nettle tea leaves for your sipping pleasure. Just a cup a day can leave you and your allergy symptoms feeling better. Be sure to talk to your healthcare provider if you are on any blood clotting or blood pressure medications or have diabetes or kidney disease.
Luteolin
A phytochemical, specifically, a polyphenolic flavonoid, that is present in various fruits and vegetables, including apples, carrots, cabbage, celery, dandelion greens, and green peppers. Luteolin is also found in olive oil and many herbs and spices, such as rosemary, thyme, oregano, peppermint, and chamomile. Luteolin functions as an antihistamine by preventing mast cell degranulation and also has anti-inflammatory properties.
Try adding in one or all of these natural remedies to alleviate your hay fever symptoms this season. Don’t let a congested nose or itchy eyes hold you back from enjoying the warm weather, longer days, and beautiful blooms that come with springtime.
Looking for a product that contains these compounds?
Consider Designs for Health HistaEze or Protocol for Life Balance Aller-All. Note that Aller-All contains licorice, which can increase blood pressure. If you have high blood pressure, do not take this product unless you discuss with your healthcare practitioner. If you’re looking for a simple vitamin C that is helpful for allergies, Vital Nutrients Aller-C may be a good option.
Fullscript is having a spring sale (with an even greater discount than usual) on March 29th and March 30th.
All supplements are on sale, not just those listed above. If you do not yet have a Fullscript account, click HERE and you can set up an account to receive discounts on professional grade supplements.
Wishing you all a happy and fruitful Spring.
Be well,
Natalie & Heather
Natalie Ledesma, MS, RDN, CSO, CLT
Heather Tasselmyer, Dietetic Intern with Golden Gate Dietetic Internship