Allergies taking over?

Diet and allergies

Key insights:

Worsening allergy crisis: More than 50 million Americans suffer from seasonal allergies, and climate change is only prolonging allergy season.

Addressing the root: Lifestyle factors can heavily influence the severity, and even onset, of allergy symptoms.

Diet as frontline defense: Anti-inflammatory diets, as well as a focus on nine key nutrients, may reduce symptoms by improving gut health and immunity.

🌼 It’s finally springtime, which means more sunshine, blossoming flowers, freshly mowed green grass, and… achoo! A LOT of pollen.

In the U.S., more than 50 million people have seasonal allergies. Climate change is only expected to make allergy season longer and more severe.

While nasal spray, steroids, and antihistamines can reduce the itchy, sneezy symptoms, diet can be a natural and effective way to get to the root, reduce springtime symptoms, and restore health.

Seasonal allergies

Your immune system is exceptional at defending the body against harmful pathogens and foreign substances. 🛡️

But sometimes it can be…misguided.

Allergies stem from an overactive immune system. Your immune system has started seeing pollen (the most common cause of seasonal allergy), grass, and other natural substances as dangerous pathogens that we need protection from.

To protect us from these ‘intruders,’ the immune system goes into overdrive and releases chemicals called histamines that cause your most common and chronic symptoms like sneezing, congestion, stuffy nose, post-nasal drip, red and itchy eyes, headache, and more. 🤧

The root problem

Doctors often prescribe steroids and antihistamines to reduce inflammation and histamine-related allergy symptoms, which provide some relief, but they don’t necessarily address the root problem–an overactive immune system. 

While the root can be genetic, it is often attributed to lifestyle, environment, behavior, or other modifiable factors.

To name a few:

🧹 The hygiene hypothesis: Because we have such good sanitation today, our immune systems have resorted to scavenging for things to protect us from—even if they are not harmful—says Andrew Wang, MD, PhD, a professor at Yale, in an article. This misfiring can lead to the development of allergies.

Gut health: Low microbial diversity is linked with seasonal allergies. Microbiome health also influences immune system activation and inflammation, which can lead to the onset of allergies.

Liver function: The liver normally detoxifies the body and gets rid of allergens. But if the liver isn’t functioning optimally, toxins build up. This creates an overstimulated immune system that leads to allergic reactions.

Nutrient deficiency: Vitamin D deficiency might contribute to allergies and asthma, and low sun exposure (less vitamin D) can be a risk factor for developing allergies in the first place, writes verywellhealth. ☀️

Generalized anxiety and mood disorders: Stress activates the immune system, which can exacerbate allergy symptoms. Seasonal allergies also appear to be more common in patients with generalized anxiety, according to Pulmonology Advisor.

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Diet for allergy relief

“Strengthening and supporting the body’s immune system is the best way to minimize allergy symptoms,” according to the Asthma & Allergy Physicians of Rhode Island. 

The Anti-Inflammatory and Mediterranean diets are proven to support immune health and reduce inflammation. 🔥 

🫒 Both diets are rich in omega-3 fatty acids (olive oil) and many other antioxidants which invite positive changes to the gut microbiome, immune system, and metabolism to promote seasonal health.

Key features:

• <Less: processed food, white flour, red meat, and sugar. The Sinus and Allergy Wellness Center also suggests limiting citrus fruits (as pollen contains a similar protein), alcohol, and dairy.

• >More: fresh fruits, vegetables, legumes, whole grains, and clean protein.

Beyond dietary pattern, researchers have discovered nine key vitamins, minerals, and compounds that can reduce inflammation and prevent (or treat) allergy symptoms, whether it’s seasonal allergies or a more specific allergy, according to a study published in Nutrients.

Certain foods have an abundance of these vitamins and nutrients.

Vitamins: A, D, and E

Preliminary research suggests that vitamin D has the potential to remodel airways in people with asthma, while vitamins D and A can boost immune system resiliency to tolerate allergens, according to the Nutrients review.

🥑 Food sources:

• Seafood (oily fish)

• Eggs

• Leafy greens

• Fruit (mangoes, kiwi, avocado)

• Nuts and seeds (peanuts)

Minerals: zinc, iron, and selenium

Zinc supplements are shown to reduce inflammation and improve immune function (especially during cold/flu season). Iron is important because it promotes healthy blood and circulation, and selenium protects against oxidative stress and prevents cell damage.

🐟 Food sources:

• Beef and poultry (choose organic)

• Seafood (shellfish is particularly high in zinc)

• Nuts and seeds (Brazil nuts are highest in selenium)

• Whole grains

• Beans and legumes

• Vegetables

• Whey protein

In one study, women with pollen allergy symptoms who supplemented with a specific whey protein found in milk experienced 3x improvement in nasal symptoms compared with those who did not.

Dietary compounds: fiber, fatty acids, and phytochemicals

Phytochemicals and fiber can promote the production of anti-inflammatory cells, increase immune cell tolerance to allergens, and prevent the release of inflammatory chemicals that trigger allergic symptoms. Monounsaturated fatty acids from plants portect against allergic inflammation.

🫐 Food sources:

• Olive oil

• Beans and legumes

• Berries

• Leafy greens

• Cruciferous vegetables (broccoli)

• Green tea

• Olive oil

• Dark chocolate

Vitamins+

Probiotics: Probiotics promote the growth of beneficial gut bacteria; they are also linked with greater microbial diversity, reduced skin conditions, Parkinson’s prevention, and functional immunity.

• Bifidobacterium longum: regulates white blood cells (T cells). T cells fight pathogens and cancer cells, Cleveland Clinic writes.

• Lactobacillus casei Shirota: particularly beneficial to reduce symptoms of pollen allergies.

Quercetin: A 200 mg dose has been shown to reduce nasal discharge and other nasal symptoms associated with allergies, write authors in Nutrients.

Continue the conversation

Sneaky symptoms: You have probably not heard about these 10 sneaky allergy symptoms.
Sweet relief: Honey is an antioxidant-rich food for natural allergy relief.

Until next time,

_{The information provided about wellness items and beverages is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Drug interactions may occur, so talk to a doctor before trying any of these suggestions.}

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