Many of us experience symptoms of Hay Fever, and whilst it is possible to experience it all year round, May – September are often key where symptoms are heightened. It is thought 1 in 4 adults in the UK experience some symptoms and it isn’t just the sneezing and itchy eyes that it impacts. For some, it impacts their sleep causing day time fatigue and even some brain fog, and for others it can trigger digestive issues.
So what causes us to have Hay Fever?
Pollen is a common trigger for Hay Fever (tree, plant, flower pollen). It may enter our systems through the air we breathe, passing down our oesophagus and into our stomach. It can also enter our bodies through our skin. Either way, our body perceives the pollen to be an ‘invader’ and triggers an immune response to get rid of it.
Part of this response is the release of ‘histamine’. The release of histamine is a normal healthy process, but often, when we are exposed to high amounts of pollen, the amount of histamine released is higher. Histamine works by widening our blood vessels to increase our blood flow but at the same time can induce symptoms such as swelling and irritation (ie. itchy and watery eyes and nose, sneezing).
What can we do to help reduce symptoms?
- Strengthen & Optimise our Gut Health – as mentioned above, pollen triggers an immune response. 70% of our immune system is found in our gut. Further our gut plays a role in the production of histamine. Therefore, optimising our gut health with good sources of pre and pro biotic foods is essential to support our body’s response to the pollen ‘invasion’ as well as minimise our symptom severity
- Reduce or Eliminate foods that are naturally high in histamine – There are various foods that contain natural sources of histamine. If you are already experiencing symptoms associated with histamine release, the last thing you need is to have more histamine in your body. Sources of high histamine which should be significantly reduced or eliminated leading up to and during pollen responses include: Cocoa & Chocolate; Fermented foods such as sauerkraut; Nuts (peanuts, almonds, cashews); Mackerel, Tuna, Sardines & Shellfish; Matured Cheeses; Aubergines; Tomatoes; Spinach; Pineapple; Citrus fruits; Banana; Papaya; Foods that contain preservatives and artificial colourings (especially sweets and salty snacks); canned food; pickled food; all forms of alcohol
- Building resilience with Nutrients & Food – To give our bodies a good chance of minimising symptoms, it is important to ensure that we optimise our immune system before we are exposed to the pollen as well as during. We can do this by eating:
- Vegetables & Fruits (excluding those listed above), provide us with a great source of Vitamin C which we need to modulate our immune system. Be sure to eat a range of colourful vegetables (oranges, reds, greens, yellows etc). This can include butternut squash, peppers, broccoli etc
- Incorporating anti-inflammatory sources sources such as ginger, curcumin, salmon, apples, berries, green tea
- Ensuring we have optimal Vitamin D levels and supplementing where appropriate
Often supplemental support can help during this period. Everyone is different and will need slightly different quantities and doses. Always discuss with a medical practitioner or nutritionist first.
Summary
For anyone who has ever experienced hay fever you will not how disruptive and generally awful, hay fever symptoms can be. For some it can be debilitating.
To help minimise symptoms and their severity, do not wait until the symptoms start before you take action. If you know when you are most likely to have a reaction, start planning a couple of months before then to ensure you are strengthening your immune system, reducing your histamine load and optimising your gut health.