How to support your hay fever with nutrition

Script Hello it’s Sonia here, Nutritional therapist. Now the hayfever season is starting to creep in, and for those of you who have symptoms I know it’s not nice. Symptoms can vary of course, but often you’ll see the typical watery itchy eyes, runny or blocked nose, itchy throat, mouth or ears, sneezing etc along with triggering asthma. I want to share with you the reasons why certain foods can make some of your symptoms worse, along with others that may actually improve them. “Histamine connection” Foods which contain high levels of histamine can intensify the symptoms. These include chocolate (sorry about that), tomatoes, aubergines and many fermented foods like vinegar, sauerkraut, fermented yoghurt, miso, soy sauce and canned fish. There are also foods, which although are not high in histamine themselves, they are known “histamine liberators” and can trigger your cells to release histamine. So these foods include strawberries, pineapple, bananas, citrus fruits and egg whites. “Wheat and dairy” Foods containing wheat - like bread, pasta, cakes and pastries - can also be problematic for people with grass pollen allergies. Dairy products like milk and cheese stimulate the body to produce more mucus, making blocked noses or ears much worse. Matured cheeses also tend to contain higher levels of histamine. And sugar which causes your body to produce more histamine, can further exacerbate your symptoms. “Foods to add in or increase when you have hayfever” Now there are foods which you can increase when you have hayfever. Some foods are anti-histamine foods and disrupt or block histamine receptors, which is what we want, to help to reduce your symptoms. These include foods containing the plant chemicals quercetin and beta carotene, along with those that are high in Vitamin C. So if you look to include quercetin containing foods such: Onions, garlic, goji berries, asparagus, all berry fruits, apples, kale, peppers, plums and red grapes. Beta carotene containing foods Sweet potato, carrots, butternut squash, red and yellow peppers, apricots, peas, broccoli, dark leafy greens like kale, and romaine lettuce. Vitamin C containing foods Blackcurrants, blueberries, peppers, kale, collard leaves, broccoli, kiwis, mango, courgettes, and cauliflower. Local honey also may help because although it contains trace elements of pollen, over time it may help your body become more familiar with the pollen entering your system and reduce the inflammatory response it makes. “What to drink” Of course we need to keep hydrated anyway - so your normal 1.5L to 2L per day of water. But with regards to hayfever, staying hydrated helps to thin the mucous membranes and reduce the “blocked up” feeling. Green tea is packed full of antioxidants, which we need for a strong immune system. It has also been shown to block one of the receptors involved in immune responses. Ginger tea has been shown to help reduce allergic reactions by lowering your body’s IgE levels (the antibody involved in the specific immune reaction associated with hayfever). Peppermint tea is worth trying because peppermint contains menthol, a natural decongestant that may help improve sinus symptoms. Nettle tea may also help to relieve inflammation of the upper respiratory tract and ease nasal congestion, sneezing and itching. “An anti-inflammatory approach” Hayfever is an inflammatory condition and may be further helped by including other types of food that calm the inflammatory response. So foods containing anti-inflammatory omega 3 fatty acids are important. I often recommend these to my clients who come to see me with inflammatory conditions. These include all types of oily fish (like salmon, trout, sardines, halibut and cod) as well as flaxseed and walnuts. Coconut oil is another anti-inflammatory oil and can be used in cooking or by adding them to your smoothies. “Nutrition and supplement support” Well that’s it for today. I hope this helped. Please give those suggestions a try during this hayfever season. If you have any questions or would like to know more about working with me on a 1:1 basis then please let me know. With all clients who work with me I always schedule an initial free health review call where we have a chance to meet and discuss your health goals. You can book these sessions by going to our website www.personalised-nutritional-therapy.co.uk I look forward to working with you soon Take care Sonia (MSc Personalised Nutrition, mBANT, CNHC, NLP Practitioner)

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