Headaches, Itchy eyes, cough and runny nose… Is this you in Hayfever season?

Allergies develop when the immune system becomes over sensitive to environmental substances like pollen. It’s the immune system going into overdrive and releasing (histamine) in response to particles considered a threat.

Gut health, genetics and environmental challenges can all dictate how the immune system develops and responds.

Have no fear, we are here with a range of supplement, food and lifestyle tips that can help. Come and talk to our in store nutritionist and supplement advisors.

• Reduce exposure to environmental triggers by avoiding areas where there are high levels of pollen. Try a bit of Vaseline in your nose to catch pollen as you breathe in.
• Support skin barrier function; poor skin integrity can drive conditions like eczema and can be exacerbated by a compromised skin microbiome.
• Manage stress; stress can cause inflammation and deplete certain nutrients which help to degrade histamine. Find your own tried and tested ways of relaxing to decompress after a stressful day. Try the Headspace App on your phone or listen to relaxing music.
• Improve sleep; sleep is a golden opportunity to rest and repair. Again the Headspace App can help here or Noisli the White Noise Sleep App. Or ask one of our supplement and well-being advisors for more information about sleep.

Dietary recommendations:

• Remove allergenic foods; wheat, milk, eggs, soya, tree nuts, sulphites and shellfish can all be difficult to digest or tolerate for some people. Reduce Histamine rich foods such as cured meat and aged cheese and fermented foods. Include plenty of fruit and veg, fresh fish and meat in your diet.
• Support the gut; inflammation in the gut can lead to intestinal permeability which in turn can lead to an up-regulated over reactive immune . Beneficial bacteria have been shown to modulate the immune system and reduce allergic responses. Increasing your intake of prebiotic foods will increase gut bacteria diversity and lead to improved barrier function.
• Eat the rainbow; Make sure your diet is full of plants from across the spectrum of colours. In particular increase your intake of foods rich in B vitamins, Zinc, vitamin C and Quercetin (garlic, onion, apples and berries) which can help to reduce histamine in the body.
• Reduce Inflammation; Minimise pro inflammatory foods such as processed foods, gluten containing grains, dairy, sugar, artificial sweeteners and alcohol. Replace with a whole food diet rich in plant-based foods, omega 3 oils and nuts and seeds, all of which are anti-inflammatory and protective against immune dysfunction.
• Ginger can slow down histamine production by reducing Immunoglobulin E (IgE) levels. High IgE is involved in allergic responses
• Omega-3 rich foods are known to have anti-inflammatory properties. Sources include wild salmon, mackerel, sardines, herring, walnuts, chia seeds and flaxseeds.

Other helpful supplements

• Magnesium reduces bronchial reactivity and can dilate airways to reduce constriction. It also helps to minimise the stress response, a known trigger and driver of allergies by detoxifying adrenaline and noradrenaline out of the body. Magnesium is also a cofactor involved in the production of the Diamine Oxidase (DAO), an enzyme which resides in your gut and mops up excess histamine. The DAO enzyme is also dependent on vitamins B6 and B12, iron, copper, zinc and vitamin C.
• Pre and probiotics support a balanced microbiome which in turn can promote a balanced immune response.
• Spirulina haș been shown to reduce the symptoms of allergic rhinitis, through the inhibition of Immunoglobulin E (IgE).
• Propolis: Can reduce the release of histamine by mast and basophil cells which helps to reduce allergy symptoms.
• Vitamin D is involved in regulating and balancing immune function. Research has shown an association between lower vitamin D serum levels, and allergies.
• A multi vitamin containing active folate (methylfolate), B12 (methylcobalamin) and B6 (P5P) can support with methylation and therefore the breakdown of histamine.
• Elderflower, nettle and plantain loose leaf tea can provide an excellent anti histamine and anti inflammatory brew to relieve symptoms.

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References

• Cingi, C., Conk-Dalay, M., Cakli, H. et al. The effects of spirulina on allergic rhinitis. Eur Arch Otorhinolaryngol 265, 1219–1223 (2008). https://doi.org/10.1007/s00405-008-0642-8
• https://www.frontiersin.org/articles/10.3389/fphar.2021.785371/full
• https://www.jacionline.org/article/S0091-6749(12)03562-2/fulltext
• https://www.ingentaconnect.com/content/ben/iad/2014/00000008/00000002/art00003
• https://biocarecouk.sharepoint.com/sites/Drive-BioCareResources/Shared%20Documents/Forms/AllItems.aspx?id=%2Fsites%2FDrive%2DBioCareResources%2FShared%20Documents%2FResources%2FImmune%2FProtocol%20–%20Allergy%20–%20Feb%2021%2Epdf&parent=%2Fsites%2FDrive%2DBioCareResources%2FShared%20Documents%2FResources%2FImmune&p=true&ga=1
• https://www.mycologyresearch.com/articles/view/28
• https://blog.cytoplan.co.uk/hay-fever-the-link-with-stress-sleep-nutrient-deficiencies/#takeaways

Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.