Hay fever is an annual problem with route symptoms that can impact our mental wellbeing due to irritation, stress and a lack of sleep. While there are elements of optimism with longer and lighter days and the warmth of the sun, it can be a time year of that allergy sufferers approach with trepidation as the onslaught of symptoms take hold.
First, let’s take a quick look at what’s going on inside your bodies:
Allergies develop when the immune system becomes over sensitive to environmental substances like pollen. The immune system goes into overdrive and releases histamine in response to particles considered a threat.
So what can we do to help prevent our immune system from employing these unwanted defences:
Gut health, genetics and environmental challenges can all dictate how the immune system develops and responds. Our qualified health and wellbeing advisors have compiled a range of supplements, remedies and lifestyle recommendations to help bring some relief and regain the joy of spring and summer!
Our supplement suggestions
Quercetin
Quercetin can reduce inflammation and high levels of histamine release. It has a natural affinity with the lungs and can reduce tightening of the airways in asthma attacks.
Nettle
Blocks the activity of histamine and prevents the release of other damaging pro-inflammatory cytokines which are involved in inflammation and allergy progression.
Bromelain
Has anti-inflammatory and immune balancing properties. Taken away from food it can help to reduce the symptoms of a chronic blocked nose.
Black seed oil
Thymoquinone, a phytochemical found in the seed oil may help in treating asthma and allergic rhinitis by reducing histamine levels.
Lifestyle tips:
Reduce
If possible avoid areas where there are high levels of pollen or try some Vaseline in your nose to catch pollen as you breathe in.
Manage stress
Stress can cause inflammation and deplete certain nutrients which help to degrade histamine. Find your own way of relaxing to decompress after a stressful day, such as using the Headspace App or listening to relaxing music.
Foster good sleeping habits
Sleep is a golden opportunity to rest and repair. If you have trouble sleeping, then speak to our wellbeing team to see how we can help.
Dietary tips:
Reduce Allergenic Foods:
Avoid wheat, milk, eggs, soy, tree nuts, sulphites, and shellfish, which can be hard to digest or trigger reactions. Limit histamine-rich foods like cured meats, aged cheese, and fermented items. Focus on fresh fruits, vegetables, fish, and meat.
Support Your Gut:
Gut inflammation can increase intestinal permeability and trigger immune issues. Beneficial bacteria regulate immunity and reduce allergic reactions. Eat prebiotic-rich foods to boost gut diversity and strengthen the gut barrier.
Eat the Rainbow:
Fill your diet with colorful plants. Focus on foods high in B vitamins, zinc, vitamin C, and quercetin (garlic, onions, apples, berries) to help lower histamine levels.
Reduce Inflammation:
Cut out processed foods, gluten, dairy, sugar, artificial sweeteners, and alcohol. Replace them with whole foods, omega-3 oils, and nuts to protect the immune system.
Incorporate Ginger:
Ginger can reduce histamine production by lowering Immunoglobulin E (IgE) levels, which are linked to allergies.
Omega-3 Foods:
Omega-3s, found in salmon, mackerel, sardines, walnuts, chia seeds, and flaxseeds, have anti-inflammatory benefits and support immunity.
Other helpful supplements:
Magnesium can help ease breathing by relaxing the airways and reducing tightness. It also helps manage stress, which can trigger allergies, by helping the body process stress hormones. Additionally, magnesium supports the production of an enzyme in the gut called Diamine Oxidase (DAO), which helps break down excess histamine. To work well, DAO also needs vitamins B6, 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.
Health and wellbeing advice
Book a FREE 15 minute consultation with our qualified health and nutrition advisors. We can talk through your symptoms and recommend the best supplements to support your treatment.
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.
