Put A Spring In Your Step And Combat Hay Fever

Spring is on our doorstep, and after months of shorter days, dark mornings and cold weather, we are bouncing with excitement when hearing about spring! We’re already thinking of colourful clothes, rotating our wardrobes, our skincare and beauty regime and also all the nourishing goodies out there, from broad beans to asparagus and other seasonal produce! It is also that time of the year when a lot of us develop Allergic Rhinitis, also known as Hay fever!

Hay fever is essentially an allergic inflammation of the nasal airways and eyes. It occurs when an allergen, such as pollen or dust, is inhaled by an individual with a sensitised immune system. The allergen triggers the production of the allergic antibody immunoglobulin E (IgE) as a response, and these basically bind to our white blood cells (WBC) (mast cells and basophils). WBC in turn release histamine and other mediators of the allergic reaction.

The symptoms are due to the chemical mediators and can include: itching, swelling and mucus production. Severity of symptoms can vary from red, itchy eyes to extremely sensitive individuals experiencing hives or other rashes with the typical hay fever symptoms. When symptoms start in the spring, it is usually due to tree pollen and when symptoms start in the summer, grass and weed pollens are usually the main culprits.

Lifestyle considerations

The natural approach to hay fever is to reduce exposure. However we know that it isn’t as practical as it sounds. So our expert nutritionist compiled a few suggestions.

- At home, and in the car, keep the windows closed and the air-conditioner on. Air-conditioners filter the air as well as cool it. Just make sure to change or clean the filers every few months or so.

- Shower before bed to remove pollen especially from your face and hair.

- Try nasal irrigation. Get a neti-pot and wash nasal passages with a saline solution twice a day.

- Equip your house with HEPA filters which can be attached to central heating or air-conditioning systems.

- If you suffer from perennial (all year round) hay fever, removing cats or dogs and any surfaces where allergens can collect (carpets, rugs, upholstered furniture) is ideal. But if you have beautiful pets and can’t really face this, try and make sure your bedroom is as allergy-proof as possible. By that we mean, the mattress is in allergy–proof material; pillow-cases, sheets, mattress pads and blankets are washed every week in hot water with additive-free and fragrance-free detergent. Make sure to also search the house for areas of constant moisture. Such moisture can result in the growth of black mould that is highly sensitising to people.

Dietary considerations

From a dietary perspective, there is so much that you can do!

- Some food groups could be irritating your immune system. It is therefore essential to identify those with the help of a nutritional therapist who may use an elimination diet or a diagnostic test. For instance, foods containing high levels of histamine can create an additional influx of chemicals which can make your symptoms worst and debilitating.

- Foods with high levels of histamine include: alcohol such as beer, wine and spirits; dairy products; wheat and wheat related products; meat, chocolate, refined sugars and some fermented foods. Although fermented foods are generally great for us as they help to support a healthy gut, which in turn supports a healthy immune system.  However some fermented foods can have high histamine levels in the bacteria that grows around it. So it is suggested to avoid vinegar, sauerkraut, yoghurt, or tinned fish.

- Cut down on caffeine. Simply because it can stress your adrenal glands which are already working over-time to produce enough cortisol and counteract the inflammatory effects of histamine. When your adrenals glands become fatigued, the symptoms of hay fever can become much worse, making you feel miserable.  Coffee is also a diuretic if consumed in excess, and dehydration has serious impacts on the immune system. Organic Traditions Premium Matcha Green Tea powder can be a great alternative to coffee and can be enjoyed in exotic hot or cold beverages, raw superfood deserts, dressings or added to any other recipe. It is also high in antioxidants

- Keep up with your hydration levels, with water or herbal teas or coconut water.

- Rest is very important to let your immune system and body recover.

- Pack your diet with colourful, nutrient dense vegetables and fruits. Don’t forget to have plenty of fibre too! From rye, buckwheat, wholegrain rice or pasta, oats to flaxseeds, chia seeds, hemp and green leafy veg. Explore our Organic Traditions range for lots of options of superfoods.

- Bump up your antioxidant levels with herbs and spices such turmeric, ginger, peppermint, nettle with teas or in cooking.

- Pack up with healthy fats to keep inflammation levels at bay. This includes oily fish, nuts, seeds and their derivatives and avocados.

Natural Remedies to support your immune system.

Most often we reach out for a quick fix, i.e. the anti-histamines from supermarkets and pharmacies. The below suggestions can help support the body as a whole and strengthen our immune system and natural defences to be less sensitive to allergens.

- A high potency wholefood multiple vitamin and mineral formula such as Garden of Life mykind organicsrange for men and women. Certified Organic, Non-GMO project verified, Gluten free and suitable to vegans, those multi-vitamins offer you the opportunity to complement your diet with premium nutrients. It also includes Vitamin D to help you achieve your daily recommended dose.

- Fish oils providing 1000mg of omega 3 fatty acids such as EPA and DHA at least are recommended. Nature’s Answer Platinum Omega 3 Fish oil provides a fabulous dose of 1150mg of Omega-3 per serving and offers fish oil of high quality and purity as it is derived from deep see fish such as anchovies and sardines. Nature’s Answerensures a bioavailable fish oil, devoid of heavy metals or toxins with a natural orange flavour.

- If you are vegan or vegetarian, we also have the perfect alternative for you. Just remember that for us to utilise or absorb Omega 3’s properly, the body must convert it to the fatty acids with a longer chain, as those found in fish. The conversion depends on several factors, but you can best support your body by choosing the most efficient one.

Ahi Flower oil by Natural Traditions,is available in a liquid form as well as in soft gels, if practicality is what you seek. Ahi Flower provides a rich and effective combination of Omega-3 and Omega-6 fatty acid. Although there are many forms of plant based, Alpha Linoleic Acid fatty acids, such as flax, hemp, chia or sacha inchi seed, these seeds do not offer optimal conversion to the long chain fatty acid EPA. Being the richest source of SDA -a type of fatty acid, Ahi Flower oil converts most efficiently to the Omega 3 fatty acid EPA as found in fish oil!

- Antioxidants are important as mentioned above. Grapeseed extract is a wonderful one to have. Reishi mushroom available in certified organic powder form by OM Mushrooms or also in a Holistically Balanced alcohol-free extract by Nature’s Answer. Both Reishi and Chaga have very high antioxidant levels although all mushrooms help to modulate the immune system. Include the powder in a smoothie or in your porridge or simply use the extract in a little bit of water.

- Turmeric Dual Extract by Organic Traditions Is an incredibly potent form or turmeric where simply ¼ of a teaspoon provides the equivalent of 88g of Turmeric. The active compounds in turmeric have shown to exert anti-inflammatory as well as anti-oxidant properties. So why not add more turmeric in your cooking or take it as a supplement. If you prefer a liquid extract that is more convenient Nature’s Answer Turmeric Alcohol Free extract provides an alternative.

You now have plenty of advice to help prepare you and combat those hay fever symptoms. We hope that you enjoy Spring and the summer months to come fully and in good health!