Spring is nearly upon us. Here in the South, Spring comes a little early every year. Or rather, spring allergens do. Already, we’re seeing that tell-tale dusting of yellow on our cars! The typical allergy season kicks in at the end of February and early March, first with tree pollen. Grass pollen hits around May and lasts until mid-July, give or take.
May can be the toughest month as the two types of pollen overlap. If you suffer from seasonal allergies, you know just how tough it can be to find relief. Even popular over-the-counter and prescription medicines only do so much to ease the misery.
So besides taking your daily allergy pill, what can you do to stay sniffle, itch, and allergy-free this year?
You can change the way you eat!
The Science Behind Allergies and Nutrition
I’m not a scientist or a nutritionist. However, you all know how much I care about nutrition and wellness! But let’s get this clear...most of the connections between allergies and nutrition haven’t been proven. The research hasn’t demonstrated a definitive link and some of what you think you know about food-allergy connections aren’t true.
Rather than pretending that a diet change can be an allergy cure-all, I want to focus on how nutritional changes can help improve the body’s response to allergens, regardless of the season.
What to Look for in Allergy-Fighting Foods
Antihistamines
Antihistamines are the number one allergy fighter. They block histamine activity, which is the protein that controls and triggers allergy symptoms like itching, sneezing, coughing, and drainage. Many of the over-the-counter medicines for allergies are antihistamines. Unfortunately, these often come with side-effects of drowsiness.
Luckily, nature comes with natural antihistamines.
Science has linked quercetin, a compound in many fruits and vegetables, to the stabilization of mast cells. Mast cells expel histamines from the body when you encounter allergens. Quercetin is natural and harmless, though usually only present in small amounts. If you increase your intake of quercetin-rich foods, you may find your body more efficient in knocking out allergy symptoms. Vitamin C, too, is a natural antihistamine.
Examples: onions, apples, raspberries, cherries, red grapes, leafy greens, citrus, black tea
Probiotics
You might be able to ease hay fever with the help of probiotics. Not only do probiotics improve gut health, but they boost the immune system, too. While not all probiotics naturally help with allergies, some do, according to research from the University of Florida.
The combination of lactobacilli and bifidobacteria was shown to improve allergy symptoms when ingested during allergy season. While you can buy supplements that contain these probiotic bacteria, you can also find them in fermented foods.
Examples: yogurt (with live cultures), kimchi, kefir, kombucha
Omega-3s
Never underestimate omega-3 fatty acids. Multiple studies, including a 2005 German study, demonstrated that the consumption of omega-3-rich foods, like salmon, defend against allergic reactions. The body metabolizes these fatty acids into compounds with anti-inflammatory properties. The more EPA fatty acids in the bloodstream, the less sensitive we are to allergens. Studies show that consumption of omega-3s can even improve asthma symptoms!
Examples: salmon, sardines, mackerel, tuna
Does Local Honey Help?
One of the most common pieces of allergy-fighting advice you’ll find online is to eat local honey. The thought behind this is that local honey contains the same pollens in your environment. However, this isn’t completely true, according to the American College of Allergy, Asthma & Immunology.
While local, unprocessed honey does have a small level of pollen content, they are considered contaminants. Not only that, but bees do not pollinate some of the biggest allergy culprits around — grass and weeds. Most of the pollen you will find in unprocessed honey comes from flowers.
Exposing yourself to pollen via allergy shot can work wonders, but the verdict is still out on honey. With that said, honey still has numerous dietary benefits. Consume it in moderation, just don’t expect an allergy cure-all!
Ultimately, the best way you can fight allergy season is to prioritize health and wellness. Stay hydrated, focus on eating whole foods and fresh produce, and supplement a healthy diet with a daily allergy pill.
How do you reduce your seasonal allergies? Share your tips in the comments.