Tree pollen is now coating the Southeast! Here in Greenville, SC we rank in the top ten of most challenging places to live with pollen allergies.
If you are miserable now – tired, sneezing, congested, itching -then you might need to take an antihistamine and/or nasal spray available over the counter at your local drug store to get it under control. If your symptoms are more of an annoyance, then natural remedies can be a great option. They also work better if you start them earlier than the expected pollen hits, so if you react to grass (summer) you can start them now and keep them in mind for ragweed (early fall) and leaf mold (late fall).
To limit your allergy symptoms this season, first decrease your exposure to pollen. Keep windows closed at home and in the car. Consider getting a HEPA air filter for your bedroom. This can also help with dust mite and animal dander allergies. You can also rinse your sinuses daily with a saline rinse or spray. A good time to do this is after you have been outdoors. Nasal sprays with xylitol also have some anti-bacterial and anti-viral properties.
Second, limiting histamine-rich foods in your diet can help keep your overall histamine levels more manageable. Foods that are aged, such as hard cheeses, wine, deli meats, olives, pickles, vinegars and fermented foods, can trigger histamine release and worsen symptoms.
While we are talking about food, increased intake of vitamin C will help by decreasing oxidative stress and enhancing immune function. Foods that are high in vitamin C include strawberries (in season right now!); bell peppers; citrus fruits such as oranges, grapefruit, lemons and limes; and cruciferous vegetables like kale, broccoli and brussel sprouts.
Additionally, vitamin D helps support immune system function and low levels have been associated with allergies and asthma. While found in some fortified foods, vitamin D is obtained primarily from the sun. Levels are often lowest in the winter when more time is spent indoors and more clothes are worn when outdoors. Levels are often low when spring allergies first arrive. It’s easy to get your vitamin D level checked through a blood draw (ask your provider for a lab order) and you can supplement if levels are low. Getting some natural vitamin D from being outside in the sun can also help – just ten minutes without sunscreen to avoid getting burned.
Third, you can take supplements to help with allergies. Stinging nettle and butterbur are botanicals that downregulate histamine. Both can be taken in supplement form and stinging nettle can additionally be consumed as a tea.
Quercetin is a bioflavonoid found in many fruits and vegetables that inhibits basophil and mast cell degranulation without the sleepy side effects of OTC antihistamines. It is best taken for the duration of allergy season as a preventative measure. You can increase your intake by eating foods high in quercetin (onions, apples, grapes and berries) or by taking a quercetin supplement.
D-Hist is a great option for seasonal allergy prevention. This supplement contains quercetin along with bromelain (which is found in pineapples and increases quercetin absorption), stinging nettle leaf, N-acetyl cysteine or NAC (an amino acid precursor that helps decrease thickness of mucus and aid in clearing airways), and vitamin C (an immune system booster and potent antioxidant).
If you are suffering from allergies despite these self-help techniques, then please talk to your doctor or come see a provider at Spruce MD. Allergy symptoms can be worsened by underlying gut issues. Food sensitivities, an imbalanced microbiome and small intestinal bacterial overgrowth can all increase systemic inflammation that exacerbates seasonal allergies. Further in-depth testing may be needed to determine overall health and how the immune system is affected. If you think there could be a more deeply rooted issue going on in your gut, Spruce MD provides this specific testing.
Finally, acupuncture, a traditional Chinese medicine practice, has also been shown to help regulate immune responses and reduce allergy symptoms. Studies indicate that acupuncture may decrease nasal congestion, sneezing, and itching by reducing inflammation and balancing the body’s energy flow.
