After a particularly cold and long winter we are all looking forward to the warmer weather and longer days.  However, spring and summer is a time that most hayfever sufferers dread.

Sneezing, runny nose, watering eyes and feeling bunged up are some of the unpleasant symptoms experienced.

And it seems like the problem is only going to get worse for many of us. A new report from the National Pollen and Aerobiology Research Unit claims that half of Britons may be suffering from hayfever by 2030.  Despite the fact that most pollen counts are much lower in cities, a rise in pollution makes urban dwellers particularly prone to suffering from symptoms. As more people adopt an urban lifestyle, it is likely that the number of sufferers will rise.

Tips to minimise the effects of hayfever

So apart from sitting indoors with the windows closed or dosing up on anti-histamines and decongestants with their unwanted site effects, what else can you do to ease your symptoms?  Well, the good news is there are lots of small but significant nutritional changes you can make.

Reduce consumption of foods high in histamine

Many foods naturally contain histamine, with some foods containing particularly high levels.  These foods include cheese, fermented soy products, other fermented foods (e.g. sauerkraut), alcohol, and vinegars.  Marmite, tomatoes, spinach, processed meats and fish also contain histamine. Eating these foods during the hayfever season adds to an already high histamine load, which is likely to exacerbate symptoms.  If your symptoms are particularly bad, avoiding high-histamine foods altogether during your peak hayfever period may bring significant relief.

Reduce intake of foods containing saturated fats while increasing intake of foods containing omega 3 fatty acids

Hayfever is an inflammatory response. Part of this inflammatory response is caused by the release of chemicals called leukotrienes. Leukotrienes are derived from arachidonic acid which is found in saturated fats. Foods high in saturated fat are foods of animal origin ie.  meat and dairy products.  Processed foods such as cakes and biscuits also contain saturated fats. Anti-inflammatory chemicals derived from omega-3 fats help to counter the inflammatory effects of arachidonic acid.  Therefore, reduce consumption of dairy, meat and processed foods and increase consumption of foods that contain omega 3 fats such as flaxseeds, walnuts and fresh oily fish. Oily fish include salmon, mackerel, tuna, sardines and herrings. Fish oil can also be taken as a supplement.

Increase food sources of quercetin, vitamin B6 and vitamin C

Quercetin is a flavonoid found naturally in certain foods, it inhibits both the manufacture and release of histamine and other inflammatory chemicals.  Apples and onions are particularly good sources.   Nettle tea also contains quercetin and has also been shown to reduce allergic symptoms.

Vitamin B6 assists histamine breakdown and can be found in foods such as bananas, pulses, wheatgerm, seeds and meat.  Vitamin C helps prevent secretion of histamine and is present in fruit and vegetables. Aim for 8-10 portions per day with the onus on vegetables.

With the guidance of a nutritional practitioner, supplementation of these important nutrients can also be very effective.

Drink plenty of water

Histamine can be generated in the central nervous system when the body is dehydrated.  It is therefore important to drink adequate quantities of pure water to keep this incidental histamine release to a minimum – aim for 1.5 to 2 litres a day.  Keeping well hydrated will also help dilute any histamine that has been released by the mast cells.

Local Honey

Some people swear by a spoonful of local honey each day, starting a couple of months before hayfever season starts.  It may help the body build some immunity to the pollen.  However, the jury is still out as to whether this is an effective way of reducing symptoms.

Supplementation

There are a number of nutritional supplements on the market that help balance an overactive immune system and provide a natural alternative to conventional hayfever medication.  Our team can assist you with choosing the appropriate combination and dose of supplements for your situation.

Further nutritional support

The Key Nutrition team can help you to determine the most suitable dietary changes and best supplement choices to suit your needs. Contact us to find out more or make an appointment in our London clinic.

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References

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3. Ling E., Smith T., Dao Nguyen X., Pridgeon C., Dallman M., Et al. Relation of CD4+CD25+ regulatory T-cell suppression of allergen-driven T-cell activation to atopic status and expression of allergic disease. The Lancet 2004; 363(9409):608-615.
4. Joneja J (2003). Dealing with Food Allergies. Boulder:James Bull.
5. Simopoulos A.P. The importance of the ratio of omega-6/omega-3 essential fatty acids Biomedecine & Pharmacotherapy 2002; 56(8):365-379.
6. Middleton E., Drzewiecki G. Flavonoid inhibition of human basophil histamine release stimulated by various agents. Biochem Pharmacol. 1984; 33(21):3333-8.
7. Mittman P. Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Med. 1990;56:44-47.
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9. Murray M.T. A comprehensive review of vitamin C. Amer J Nat Med 1996; 3:8-21.
10. Ritchie E. Brown D. et al. The physiology of brain histamine. Haas Progress in Neurobiology 2001; 63(6):637-672.
11. Murray M, Pizzorno N (2003) Encyclopaedia of Natural Medicine. 2nd ed. GB: Little, Brown.

Tags: Hayfever, Hayfever natural support, Hayfever nutritional support

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