Although it may not seem like it at the moment, summer is just around the corner. However for some, this also marks the start of that persistent sniffing, sneezing and wheezing that is hayfever. Hay fever is one of the most common allergies in UK, estimated to affect 12 million people, 15 to 25% in the population as a whole. Hay fever, also known as allergic rhinitis, is an allergic response to pollen or mould that affects the mucous membranes of the nose, eyes and air passages, causing these areas to feel irritated and inflamed. In allergic individuals, the immune system (which helps protect the body by seeking out and destroying invading bacteria and other unwanted substances) cannot tell the difference between threatening (disease-causing bacteria and other pathogens) and benign substances (such as pollen). As a result, the immune system over reacts to the presence of innocuous particles, such as pollen, which triggers the release of a naturally occurring substance called histamine and other inflammatory compounds in the area where the irritant entered the body. In the case of hay fever, this is the nose, throat or eyes.
Before you reach for the over-the-counter antihistamines and sprays, why not try some including some of these foods and nutrients in your diet which are known to support a healthy immune system and may help reduce hay fever symptoms.
Before you reach for the over-the-counter antihistamines and sprays, why not try some including some of these foods and nutrients in your diet which are known to support a healthy immune system and may help reduce hay fever symptoms.
Antioxidants such as beta-carotene and vitamins C and E, and other immune boosting minerals such as zinc and selenium, play an important role in supporting a healthy immune system. Not only do they help the body fight off winter colds and flu, but can also help to reduce allergy symptoms. Antioxidant rich foods include bright red, orange, yellow and dark green vegetables and fruit, and nuts and seeds.
Vitamin C (found in red peppers, kale, berries and oranges), together with the flavonoid quercitin (green leafy vegetables, dark red berries, apples and onions), are also powerful natural antihistamines which inhibit the release of histamine. Quercitin can also reduce inflammation by blocking the release of pro-inflammatory prostaglandins.
Omega 3 fatty acids (in oily fish, fish oils and flaxseed) have anti-inflammatory properties and may help to reduce inflammatory symptoms.
Probiotic bacteria play an important role in regulating the immune system. They have been shown to reduce allergic reactions and prevent allergies including hay fever.
Vitamin D plays an important role in maintaining a healthy immune system. Therefore it is important to ensure the body isn’t deficient in vitamin D, which given that the main source of vitamin D is sunlight, is extremely common in the UK population.
Bromelain (found in pineapple and nuts) is useful for boosting the anti-inflammatory prostaglandins, and has been shown to reduce allergy symptoms and inflammation, though it may be better in supplement form as these foods are common allergens.
For best results take up to 3 months before the onset of the hay-fever period, though it is never too late to start!
It is also a good idea to reduce your exposure with pollen and other allergens. There are several natural ways you can do this:
Vitamin C (found in red peppers, kale, berries and oranges), together with the flavonoid quercitin (green leafy vegetables, dark red berries, apples and onions), are also powerful natural antihistamines which inhibit the release of histamine. Quercitin can also reduce inflammation by blocking the release of pro-inflammatory prostaglandins.
Omega 3 fatty acids (in oily fish, fish oils and flaxseed) have anti-inflammatory properties and may help to reduce inflammatory symptoms.
Probiotic bacteria play an important role in regulating the immune system. They have been shown to reduce allergic reactions and prevent allergies including hay fever.
Vitamin D plays an important role in maintaining a healthy immune system. Therefore it is important to ensure the body isn’t deficient in vitamin D, which given that the main source of vitamin D is sunlight, is extremely common in the UK population.
Bromelain (found in pineapple and nuts) is useful for boosting the anti-inflammatory prostaglandins, and has been shown to reduce allergy symptoms and inflammation, though it may be better in supplement form as these foods are common allergens.
For best results take up to 3 months before the onset of the hay-fever period, though it is never too late to start!
It is also a good idea to reduce your exposure with pollen and other allergens. There are several natural ways you can do this:
- In the summer stay inside between 5pm and 7pm, when pollen counts are usually high. Keep windows and doors closed, especially at these times and when sleeping. Use an air ioniser when possible (at home, work, and in the car) to remove pollen and other allergens from the air.
- Wear sunglasses when you are out and about to stop pollen from getting in your eyes.
- Put a dab of Vaseline or use a pollen barrier spray up your nose, to trap pollen and stop it getting up your nose.
- Have a shower and wash your hair to remove any pollen when you come home.
- Dust and vacuum your home regularly, to minimise the presence of pollen and dust.
- Be aware of the Pollen count (usually broadcast along with the weather), and avoid areas of high pollen concentration, eg long grass, lawn mowings, and trees if allergic to these.
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