Ways to Help you Breathe Easier this Summer
Ways to Help you Breathe Easier this Summer
Ways to help you breathe easier this summer
by Kate Bevan Wood, Registered Nutritional Therapist at A Healthy Home
Hoorah! Spring and summer are finally on the way! Just what’s needed after what seems like a long,
dark, cold winter.
However, it’s not fun and games for those of us who experience hay fever. At least 1 in 4 people in
the UK have hay fever and for those allergic to tree pollen the hay fever season can start as early as
February.
So what actually is hay fever?
Hay fever (or seasonal allergic rhinitis as it’s formally known) is caused when the body makes allergic
antibodies in response to exposure to an allergen – ie grass or tree pollen.
Our mast cells are activated as a reaction to the exposure and a chemical mediator called histamine
is released into the blood stream, this causes the symptoms we may experience such as red itchy
eyes, sneezing, runny nose, irritation in throat and ears.
Hay fever isn’t fun and cannot only ruin people’s enjoyment of the summer but it can also impact on
quality of life causing fatigue and sleep disruptions. It’s reported that sufferers are also more likely to
have other medical conditions such as asthma, eczema, food allergies and migraines.
So how can you naturally support yourself during hay fever season?
1. Control mast cell release of histamine with anti-inflammatory foods.
Increase fruits and vegetables, salmon, sardines, nuts, flax seeds, berries, ginger, garlic,
turmeric, cinnamon and eggs as these all have an anti-inflammatory effect in the body.
Reduce sugars, trans fats (such as vegetable oils and margarines) and processed foods
as these have been shown to have a pro inflammatory effect.
2. Eliminate foods high in histamine as these may have an effect on histamine levels within the
body.
Alcohol, tomatoes, strawberries, chocolate, fermented foods (sauerkraut), walnuts,
mature cheese, processed meats and foods, chick peas.
3. Increase foods rich in the flavonoid quercetin to help reduce the histamine response.
Blueberries, blackberries, raspberries, apples, peppers, cabbage, cauliflower, broccoli,
red onions, parsley.
4. Eat pineapple (including the core) as this contains bromelain an enzyme that has been cited
as a natural therapy in the treatment of hay fever symptoms.
5. Take a good probiotic as studies suggest they may support the immune system in modifying
the response to an allergen.
6. Reduce pesticides on fruit and vegetables as they may promote histamine release. A study
on farmers in Crete suggests a higher prevalence to allergic rhinitis in those that used
pesticides to those that didn’t. Eat organic where possible or take a look at the “Dirty Dozen”
and “Clean 15” lists for fruits and vegetables the most and least (respectively) contaminated
by pesticides.
7. Reduce stress where possible. During times of stress our bodies release hormones and
chemicals – including histamine.
8. Review your local pollen count daily so that you know what to expect and can plan
accordingly. The Met Office gives up to date advice on their website from March onwards
http://www.metoffice.gov.uk/health/public/pollen-forecast.
About the Centre
The Centre for Integral Health was started in 2013 by director Ben Calder after studying Integral theory since 2011 and over 10 years of professional practice of kinesiology and Bowen fascia Release Technique, coupled with the desire to explore the application of the Integral Model in relation to health.
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