Getting to the Root of Seasonal Allergies
Written by Emily Grochowski, MS, RDN
Master of Science in Nutrition
Registered Dietitian Nutritionist
Now seeing clients in Seattle!
SEASONAL ALLERGIES OVERVIEW
Although many of us look forward to the warmer weather that comes with spring, the sight of blooming flowers and bursting tree buds may be a less than welcome sight for those who suffer from seasonal allergies. While many people believe that enduring these symptoms (or the side effects from conventional medications used to suppress them) are an unavoidable reality, this may not be the case! Nutrition can help!
WHAT ARE SEASONAL ALLERGIES AND WHAT TENDS TO CAUSE THEM?
Seasonal allergies are a symptom of an imbalanced (excessive) immune response to harmless substances like pollen or animal dander. What makes a person’s immune system hyper-reactive? Conditions of excessive immune response often stem from a common cocktail of factors. These factors can include a genetic predisposition as well as gut infections, imbalances in gut bacteria or an unhealthy gut lining that lead to chronic inflammation and “leakiness” of the gut. The gut is one of the body’s most important protective barriers - see our March 2017 newsletter for more on leaky gut!
The disruption of gut integrity, or “leaky gut”, can then lead to further inflammation and disruption of other epithelial barriers (tissues that make up outer layer and linings of organs) throughout the body. This can allow an abnormal flux of foreign particles to contact the immune cells that guard these barriers. If these cells are genetically prone to hyper-reactivity, this influx will lead to an over-activation of inflammatory activities, including the release of chemicals like histamine that causes those miserable seasonal allergy symptoms.
HOW CAN FUNCTIONAL NUTRITION AND FOOD HELP SEASONAL ALLERGIES?
While dietary changes are unlikely to change your genetic code itself, nutrition can have an extremely powerful impact on genetic expression (how your body interprets its genetic code) as well as the ability to heal the gut, reduce other sources of inflammation, and generally support balanced immunity. Unlike most conventional medications that merely attempt to suppress the body’s immune responses, a functional nutrition approach seeks to determine and address the root cause(s) of your individual immune system imbalance while also reducing or alleviating your symptoms.
HERE ARE A FEW STEPS TO HELP YOU GET ALONG THIS SEASON:
Rule Out Food Sensitivities:
Even though this is not a primary reason for your allergies, food sensitivities can exacerbate your symptoms and contribute to increased inflammation in the body. Your allergies may also be confused with food sensitivities or allergies, so before taking the plunge with medication or an expensive supplement, this is worth the investigation! We order food sensitivity tests for our clients, so if you are curious please schedule an appointment.
Healthy Fats! What’s That?
Healthy, anti-inflammatory Omega 3 and 6 fatty acids are some of the best sources of fat you can eat in your diet. Research supports the benefits of increasing cold water fish and nuts and seeds to help in reducing both the symptoms of existing allergies as well as the development of allergies later in life. Omega 3’s in particular help to decrease inflammation, which helps to modulate the immune response and decrease activity of histamine release. Include 2-4 servings of cold water wild fish a week and start snacks on nuts and seeds. I think you’ll notice a big difference in your overall inflammation! Cold water, wild caught fish, Flax, walnuts, chia, hemp, pumpkin seeds, and acai fruit are all some of the highest natural and plant-based sources.
Include Selenium-Rich Foods
Selenium is a powerful antioxidant that reduces inflammation in the body and also helps lower the allergic response one suffers from during allergy season. The best source of all foods is Brazil nuts, which provide over 100 percent of your daily needs in just one nut. Yes, only one nut!!! Mushrooms and flax are also a good source of selenium, As a bonus, selenium is great for liver function and beautifies your skin, hair, nails.
Quercetin Rich Foods
Quercetin is sold as a supplement, but you can easily eat quercetin-rich foods! Quercetin-rich foods help to stabilize mast cells, which decreases their release of histamine. Consume more foods like onions, all kinds of peppers (especially hot), capers, darkly colored berries, raw kale, buckwheat, and apples with the skin. They’re great for your liver, which will help to reduce the inflammatory load in your body ongoing!
Add L-Glutamine Rich Foods!
L-Glutamine is an amino acid that helps to feed the cells that line the small intestines. This will help to strengthen your gut lining and help you to be less reactive! Roast, saute, bake or include these veggies in your salads:
- Cabbage
- Bone Broth and Bone Broth Protein
- Grass-fed Whey Protein
- Grass-fed Raw Dairy
- Grass-fed beef/Bison
- Spirulina
- Asparagus
- Broccoli
Try Our Stinging Nettles Infusion!
Stinging Nettles, yes, that plant that you avoid touching with your bare hands is actually quite medicinal! Nettles reduces histamine release as well as blunting histamine sensitivity and production of proinflammatory prostaglandins. Drink nettle tea, make a nettle infusion, and go wild by harvesting your own!
Eat Your Pineapples! And More...
Mainly for the Bromelain content. Bromelain is an enzyme that is absorbed intact and can reduce inflammation and help balance immune cell functioning. Pineapple, cherries (my favorite!), apples, papayas, and almonds are just a few.
Try to Avoid Processed Foods
My rule of thumb is to focus on foods with one ingredient. Keep it simple and avoid boxed, canned and jarred foods. Your body works on overdrive when trying to sort out the unnatural combination of chemicals and additives and they also increase inflammation in the body. Opt for simple proteins, grains, veggies and fruit that are easy to put together. Eating healthy doesn’t need to be complicated. Simplify your approach to food in the kitchen. For example, baked salmon with sliced lemon on top, with salad and avocado or some yummy roasted cruciferous. Enjoy!
Re-Inoculate & Rebalance Gut Flora/Microbes:
Increasing your intake of probiotic foods if tolerated (e.g. kombucha, coconut kefir, sauerkraut, miso, lacto-fermented yogurts) and prebiotic rich foods (e.g. asparagus, garlic, onion, artichoke, apples) may help increase the diversity and balance of your gut flora over time, which has a significant impact on immune health. Unfortunately, for some people, fermented foods like sauerkraut can excessively elevate histamine levels, so it is best to work with a Registered Dietitian Nutritionist to receive personalized guidance on the use of probiotic foods and supplements.
Take Action:
To learn more about how to address the root causes of your seasonal allergy symptoms, we encourage you to make an appointment with one of Simplicity Nutrition’s caring and competent functional nutritionists. Together, we will create an individualized nutrition and lifestyle plan for balancing your immunity, healing your gut, and addressing other health concerns you may be facing. Let us help you to recapture the joy of the warmer season and your optimal well-being!
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