Hay fever season is in full swing – and I am sorry for not doing this post sooner!
During my time at college I saw a patient (let’s refer to him as WS for the purpose of this blog only) who had come to the student clinic with hay fever as one of the symptoms he wanted help with. When he came back for his follow-up appointment a few weeks later he had seen some major improvements, and I am going to share some of the recommendations here with you.
As a brief overview, hay fever – also known as allergic rhinitis- is a common allergic reaction which occurs at particular times of the year as a reaction to pollen from grass, trees and weeds during the early spring and summer months. Grass pollen is the most common allergen (May to July), but tree (February to June) and weed (June to September) pollens can also cause the allergic reaction we know as hay fever. In perennial allergic rhinitis the symptoms continue all year round and usually relate to indoor allergens, such as house dust mites, pets, including birds, or moulds.
Hay fever is an inflammatory condition of the nasal mucosa, caused by immunoglobulin E (IgE)-mediated early-phase and late-phase hypersensitivity responses, usually to inhalant allergens – meaning the body makes allergic antibodies (IgE) to some of the substances mentioned above, with the immune system unable to distinguish between harmless substances and those that are a threat. Hay fever can affect both adults and children, and it can be linked to genetic origin with a higher risk of allergies running in families.
Typical hay fever symptoms include the following, and these can become more severe when the pollen count is higher:
- Itchy eyes/ throat
- Sneezing, blocked/runny nose
- Watering, red eyes (allergic conjunctivitis)
- Headaches, blocked sinuses
- Shortness of breath
- Tiredness
- Post-nasal drip (the sensation of mucus running down the back of the throat)
Allergies including hay fever are characterised by an increased production of histamine. Excess histamine in the cells is cleared by adding a methyl group to it, making it inactive and ready to be excreted. Impaired methylation could play a role in allergies including allergic rhinitis, where one of the key processes influenced by methylation is histamine clearance. It’s also worth noting that individuals with allergies and asthma tend to have a higher baseline histamine level, which is why a reduction of high histamine food consumption is often recommended in order to avoid a heightened and more prolonged response to histamine.
Let’s get back to WS. One of the therapeutic aims for WS was to support the immune system and to relieve allergic symptoms by increasing anti-inflammatory foods as well as reducing histamine-rich foods.
As always, just a reminder that everybody is unique and what works for one person might not necessarily work for everyone else!
Here are just some of the recommendations which made a big difference to WS’ symptoms and improved his quality of life during hay fever season:
Nutrition:
- Avoid or reduce histamine-rich foods (aged cheeses, cured / processed meats, chocolate, alcohol) in order to reduce hay fever symptoms – see paragraph about histamine above.
- Increase your consumption of vitamin C-rich foods. Vitamin C has been shown to successfully reduce histamine levels and it is known as a natural anti-histamine. It can also help support the immune system. Good food sources include peppers, berries, kiwis, oranges and blackcurrants.
- Increase foods high in omega-3 and shift balance of eicosanoid synthesis away from pro-inflammatory mediators towards anti-inflammatory. Aim to consume oily fish three times a week, as well as seeds, walnuts and avocados. Read my previous blog about essential fatty acids for further details and useful information.
- Incorporate / increase anti-inflammatory foods in your diet, like for example ginger, turmeric and garlic, as well as quercetin. Quercetin is a natural antihistamine and a potent antioxidant, not only promoting a healthy inflammatory response but also regulating histamine production. Apples are known to be rich in quercetin (apple peels contain the most quercetin so don’t peel your apple!), as well as onions, grapes and berries.
- Reduce (or ideally avoid) inflammatory foods like refined sugar, alcohol, meat and processed foods.
- Drink herbal teas daily, like for example chamomile and nettle which are both anti-histamine
- Reduce (or avoid) dairy due to its mucus-forming, pro-inflammatory properties
- Gut health and microbiome – we need to look at the gut when it comes to allergies and their root causes. The gastrointestinal system plays a central role in immune system homeostasis, and I will be doing a blog post about gut health shortly. Early development of immune tolerance also has crucial implications for the development of allergies.
Lifestyle:
- Minimise exposure to allergens by wearing sunglasses outside
- Keep windows closed (both in the house and car)
- Avoid drying washing outside
- Avoid walks in the countryside, especially during the afternoon throughout the pollen season
There is currently no cure for hay fever, but symptoms can be managed naturally during the times of the year that have a high pollen count. Allergen avoidance however remains a cornerstone of treatment of hay fever patients.
If you have any questions in regards to the above feel free to get in touch with me!
