Natural Relief for Hay Fever: Tips, Supplements, and Herbs
As the seasons change, so does our exposure to airborne allergens, and for many, this means the unwelcome return of hay fever. Characterised by sneezing, nasal congestion, itchy eyes, and a runny nose, hay fever can make this beautiful time of year unbearable for some. But fear not! There are natural ways to manage these symptoms that align with our holistic approach to health at Sacred Health. I have suffered from hay fever and other allergies for many years and I really understand how annoying these symptoms can be. Here’s how you can combat hay fever using natural remedies, supplements, and more.
1. Understanding Hay Fever: Hay fever, or allergic rhinitis, is an allergic response to outdoor or indoor allergens like pollen, dust, or pet dander. When these particles are inhaled, the body’s immune system reacts by releasing histamines, which cause the symptoms associated with hay fever.
2. Dietary Adjustments: Begin with your diet to help manage hay fever. Incorporate foods rich in omega-3 fatty acids such as flaxseeds, walnuts, and oily fish, which can help reduce inflammation in your airways. Increase your intake of quercetin-rich foods like onions, apples, and berries; quercetin is a natural bioflavonoid that can help stabilise mast cells to reduce the release of histamine.
3. Supplements for Relief:
Vitamin C: This natural antihistamine supports the immune system and lowers histamine levels in the bloodstream. Aim for 1,000 mg daily during allergy season. (Johnston, 1996)
Probiotics: Enhancing gut health has been linked to reduced allergic symptoms. Probiotics help balance the immune response that leads to allergic reactions. (Ouwehand, 2009)
Nettle Extract: Nettle is a powerful herb known for its ability to naturally block the body’s ability to produce histamine. (Roschek et al., 2009)
Quercetin: A flavonoid found in fruits and vegetables, quercetin stabilises mast cells to reduce histamine release and suppress inflammation, making it effective in managing allergy symptoms. For best results is best to start the supplement several weeks before allergy season for maximum effectiveness. Additionally, quercetin supports cardiovascular health and helps manage blood pressure. (Mlcek et al., 2016)
4. Herbs and Spices:
Turmeric: The active compound in turmeric, curcumin, has anti-inflammatory properties that are beneficial for reducing hay fever symptoms.
Ginger: Another anti-inflammatory herb, ginger can help reduce nasal swelling and other symptoms of hay fever.
5. Medicinal Mushrooms:
Reishi: Often called “the mushroom of immortality,” reishi can support immune health and potentially reduce allergic reactions by inhibiting histamine release. (Powell, 2014)
Cordyceps: Known for enhancing lung health and increasing oxygen utilization, cordyceps may help alleviate the respiratory symptoms associated with hay fever.
6. Practical Tips:
Nasal Rinses: Using a saline solution to flush out the nasal passages can be effective in removing allergens and reducing symptoms.
Stay Hydrated: Keeping your body hydrated helps maintain the health of your mucosal membranes, which can trap allergens more efficiently.
Conclusion: While hay fever can disrupt your enjoyment of the changing seasons, incorporating these natural remedies and supplements can offer relief and support your body’s defences. At Sacred Health, we believe in addressing health issues with a holistic approach, and managing hay fever is no exception. For personalised advice and more detailed guidance, consider scheduling a consultation.
References:
Johnston, C.S., Martin, L.J., Cai, X. (1996). Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. Journal of the American College of Nutrition.
Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules, 21(5), 623. DOI: 10.3390/molecules21050623
Ouwehand, A.C., et al. (2009). Probiotics: an effective preventative and therapeutic intervention against respiratory allergies. Allergy.
Roschek, B. Jr, et al. (2009). Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Phytotherapy Research.
Powell, M. (2014). The use of Ganoderma lucidum (Reishi) in the management of histamine-mediated allergic responses. Nutritional Practitioner.