Hay Fever is a common condition affecting one in five people at some point in their life. The condition is an allergic response to inhaled pollen released from local trees, grasses and flowers. Those suffering with hay fever are said to have an over-reactive immune system, which perceives the pollen as a foreign invader and causes an inflammatory response and release of histamine to try to expel the pollen from the body. The allergic response causes inflammation of the mucosal lining of the nasal passages, throat and eyes, causing symptoms such as sore eyes, blocked or runny nose, itching and sneezing.
When pollen counts are high, hay fever symptoms are more likely to be triggered.
Ideally, we should aim to prepare early for the onset of the hay fever season, however, with the season now upon us, now is the time to make lifestyle changes to support your immune system and reduce your hay fever symptoms.
Claire Barnes, nutritional therapist at Bio-Kult, offers six lifestyle changes – but the first is to cut out dairy.
1. Cut out dairy
Claire said: “A recent study found a dairy-free diet was associated with a significant reduction in runny nose in adults suffering with persistent nasal mucus secretions.
“Try eliminating dairy from the diet for two to three weeks to see if it improves hay fever symptoms.”
2. Diverse plant-based diet
Eat a rainbow of different coloured vegetables and fruits to provide you with a range of immune supporting nutrients such as vitamin A, C and E, zinc and selenium, said Claire.
She explained: “Plant foods can also provide much needed antioxidants, such as quercetin, found in onions and apples which act as natural anti-histamines.
“A study investigating the association between antioxidant-related nutrient intake and hay fever in schoolchildren in Korea found those with a higher vitamin C intake were less likely to suffer with hay fever.”
3. Anti-inflammatory foods
Increasing omega 3 fats and reducing omega 6 fats in the diet can help to rebalance inflammation in the body, according to Claire.
She said: “Omega 3 fats can be found in oily fish (mackerel, salmon and sardines), walnuts, flaxseeds and grass-fed meats, whereas omega 6 fats are high in vegetable oils, margarines, crisps and processed meats.
“Other foods which help reduce inflammation and balance mucus production are ginger, chilli, pepper, and curry. Try adding these spices into soups, stews, dahls and fruit and veggie smoothies.”
4. Get outdoors
The rise in indoor living could be increasing hay fever development and worsening symptoms as the immune system reduces its tolerance to harmless pollens found outdoors.
Claire said: “According to a report by The National Trust, British children on average watch almost two and a half hours of TV every single day of the year and then another 20 hours a week online mostly on social networking sites.
“It is clear that the lack of time spent outdoors interacting with others and nature will impact our immune systems and our vitamin D levels. Plan to spend some time outside each day, whether it’s a walk on your lunch break or a bike ride in the evening, whilst at the weekend organise trips to farms and beaches.”
5. Keep hydrated
Histamine release is increased when we are dehydrated.
Claire said: “Drinking plenty of filtered water throughout the day and reducing alcohol, tea and coffee could potentially help to reduce hay fever symptoms.
6. Balance bacteria
Approximately 70 per cent of the immune system is located within the gut. The cells lining the digestive tract have an extremely important role in being able to absorb nutrients efficiently, whilst also blocking out viruses, pathogens and allergens, explained Claire.
She advised: “Consuming fermented foods, such as sauerkraut, kimchi or kefir or taking a multi-strain live bacteria supplement, such as Bio-Kult Advanced, helps to keep the lining of the digestive tract intact and support the immune system.
“A review and meta-analysis looking at the role of live bacteria supplements in the treatment of hay fever concluded that those taking live bacteria supplements had significant reduction in their hay fever symptoms.”
Hay fever symptoms can often be worse at night, making getting to sleep difficult. But there are a number of steps you can carry out to ensure a hay fever-free good night’s sleep.
