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Hay fever relief. Naturally!
Tips to minimise the effects of hayfever
Sneezing, runny nose, watering eyes and feeling bunged up are some of the unpleasant symptoms experienced by hay fever sufferers.
A new report from the National Pollen and Aerobiology Research Unit* claims that half of Britons may be suffering from hay fever 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.
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 be done to ease symptoms? Well, the good news is there are lots of natural steps you can take.
Before explaining what you can do, it's important to know just what causes the allergic response associated with hayfever.
What causes the allergic response?
Allergies involve a reaction from the immune system. Small-scale immune responses are normal and healthy. However, with hayfever and other allergies the response is exaggerated.
The immune system is our defence network against invading organisms. When exposed to a foreign particle (called an antigen) the body sees it as an invader and produces antibodies which are proteins designed to act against the antigen in order to help remove it. Antibodies called IgE antibodies are involved in immediate allergic reactions such as hayfever.
When first exposed to a foreign particle such as pollen, IgE antibodies are produced and adhere to immune cells called mast cells which are located in the mucosal layers of the skin, gastrointestinal tract and respiratory system. Re-exposure to the antigen causes changes within the mast cell that release chemicals called histamine and leukotrienes. These chemicals cause typical allergy symptoms such as inflammation of the nasal passages, throat, eyes and mucus secretion. Each IgE sensitised mast cell is like a tiny bomb that can be exploded by a particular antigen. The diagram below (sourced from http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/A/Allergies.html) illustrates this.
Hay fever drugs containing antihistamines act on reducing levels of histamine, thus relieving symptoms.
However, leukotrienes are pro-inflammatory chemicals which are also potent in provoking allergic reactions. Not many of us have heard of them but they are important to know about. Leukotrienes are derived from arachidonic acid1. Arachidonic acid is high in certain foods. Although some arachidonic acid is needed in the body an excessive supply can lead to an overabundance of inflammatory chemicals, particularly if there is a relative shortage of anti-inflammatory chemicals (products of omega-3) to counter this2.
The immune system also consists of T1 cells and T2 cells (which are types of immune cells). In a healthy individual a balance generally exists between the two. The immune system of allergy sufferers tends to be tilted towards the production of the T2 cells3. These cells are responsible for activating both mast cells and cells which produce the IgE antibodies.
So, what can you do? Well, a primary focus is to adopt an anti-inflammatory approach.
1. Reduce consumption of foods high in histamine
Many foods naturally contain histamine, with some foods containing particularly high levels. These foods include cheeses, fermented soy products, other fermented foods (e.g. sauerkraut), alcoholic beverages, and vinegars. Marmite, tomatoes, spinach, processed meats and fish (unless absolutely fresh) also contain histamine. Eating these foods during the hayfever season adds to an already high histamine load, which is likely to exacerbate symptoms4. If your symptoms are particularly bad, avoiding high-histamine foods altogether during your peak hay fever period may bring significant relief.
2. Reduce foods containing arachidonic acid and increase omega 3 fatty acids
As mentioned above, inflammatory leukotrienes are derived from arachidonic acid. Arachidonic acid is found in saturated fats from various sources particularly meat, dairy and processed foods such as chocolate and biscuits. Anti-inflammatory chemicals (products of omega-3 fats) help to counter the inflammatory effects of arachidonic acid5. So, reduce consumption of dairy, meat and processed foods and increase consumption of foods which contain omega 3 including flaxseeds and fresh oily fish. (Due to its histamine content, if you can't ensure your fish is absolutely fresh then it maybe worthwhile considering fish oil supplementation.)
3. Increase food sources of quercetin, vitamin B6 and vitamin C
Quercetin is a flavonoid found in food which inhibits both the manufacture and release of histamine and other allergic / inflammatory chemicals6. Primary food sources are apples, buckwheat and red onions. Nettle tea also contains quercetin and has also been shown to reduce allergic symptoms7.
Vitamin B6 assists histamine breakdown8 and can be found in foods such as bananas, pulses, wheatgerm, seeds and meat. Vitamin C helps prevent secretion of histamine9 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 could also be considered.
4. Drink enough water
Histamine can be generated in the central nervous system when the body is dehydrated10. 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 which has been released by the mast cells.11.
5. Local Honey
Some people swear by a spoon 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.
6. Supplementation
There are a number of nutritional supplements on the market which 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.
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Our team can help you to determine the most suitable dietary changes and best supplement choices to suit your needs. Contact us to make an appointment.
2 Simopoulos A.P. The importance of the ratio of omega-6/omega-3 essential fatty acids Biomedecine & Pharmacotherapy 2002; 56(8):365-379.
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.
8 Maintz L., Novak N. Histamine and histamine intolerance. American Journal of Clinical Nutrition 2007; 85(5):1185-1196.
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.