'By making small tweaks to your diet, lifestyle and daily habits early in the year, you can reduce your risk of hay fever getting the better of you'
Author: Chandy Rodgers
Do you want to tackle hay fever naturally? The best way is to be proactive and start before pollen season kicks in, in fact, the earlier the better!
Spring and summer should be the seasons of sunshine and flowers, but for many they bring nothing more than relentless sneezing? If you are one of the millions who suffer from hay fever, you know exactly what we’re talking about. Instead of enjoying the fresh air, do you battle with itchy eyes, a runny nose, and brain fog which makes even the simplest tasks exhausting? The good news is that you don’t have to rely solely on anti-histamines. By making small tweaks to your diet, lifestyle and daily habits early in the year, you can reduce your risk of hay fever getting the better of you.
Questions this blog series will answer include:
In this Blog post we are going to look at a few simple tweaks that you can make to your diet and lifestyle to reduce your risk of hay fever ruining your favourite season.
How to prepare before allergy season hits
1. Eat anti-inflammatory & antihistamine foods
Boosting your immune system with the right foods can help reduce inflammation and allergic reactions. Adding the following foods to your diet early in the year can help:
Oily fish (salmon, mackerel, sardines) are rich in anti-inflammatory omega-3s. Aim to include these in your diet two to three times times per week.
Turmeric & ginger are natural anti-inflammatories. Add these to your daily meals, and enjoy in regular teas, or smoothies or consider a daily supplement.
Berries, apples, onions and broccoli are all high in quercetin, a natural antihistamine. Ensure you eat at least one to two handful sized servings per day
Locally produced honey may help your body build a tolerance to local pollen, potentially reducing allergy symptoms over time. Consume 1tsp a day in hot water, or add it to your breakfast or snack, such as porridge or yoghurt.
Stay well hydrated. Drink at least 8 glasses of water per day to reduce inflammation in the body and help clear histamine.
Here is a really great cookbook called The 4-Phase Histamine Reset Plan.
2. Support DAO production
By including foods that help your body produce the enzyme DAO (diamine oxidase), you will be in a better position to break down histamine naturally:
Egg yolks, leafy greens and nuts and seeds are rich in vitamin B6 which support DAO production. Consume a variety throughout the week.
Fresh meat and fish (not processed) all help DAO production. Enjoy four to five times per week.
Vitamin C-rich foods (apples, all berries, cherries, asparagus, broccoli, brussels sprouts, kale) help clear excess histamine. Make it your goal to consume a variety of these fruit and veg daily.
Avoid alcohol and ultra processed foods which impair DAO production.
3. Take care of your gut for stronger immunity
Poor gut health can damage the intestinal lining which is one area where DAO is produced. Including pre and probiotics in your diet and excluding ultra-processed foods can improve your overall gut health and impact how your body reacts to histamine:
Prebiotics (bananas, garlic, leeks) provide food for your good gut bacteria and should be incorporated regularly in your diet.
Probiotic foods (yogurt, kefir, sauerkraut, kimchi) can help boost good bacteria when consumed two to three times per week.
Avoid ultra-processed foods, alcohol & excess sugar, which can destroy your good bacteria and increase inflammation.
4. Make lifestyle changes to reduce stress levels
Stress can lower DAO levels because it triggers inflammation in the body and shifts resources away from producing this enzyme.
Optimise your sleep
Do regular breathing exercises for relaxation
Include regular yoga or mindfulness practices in your weekly routine
Aim to simplify your weekly routine, is there anything that you could add or remove to help reduce stress?
Follow a Nutritionist Approved Diet
By implementing as many of these strategies as possible you will reduce your risk of suffering from hay fever. If you are looking to improve your diet to support not only your immune system but your whole body and mind, enrol on our Online Nutrition Course 'Nutrition: The Corner Pieces'. Here you will learn about the foundations of a Nutritionist recommended diet that is simple, effective and tastes great.
Now that you know what hay fever is and how to prepare for allergy season it is time to take a look at natural ways to reduce or stop symptoms.
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