The sun is shining, the birds are chirping, and that pollen in the air is making your life miserable. If you deal with seasonal allergies every year, you may not look forward to the blossoms the way others do.
Seasonal allergies are an immune reaction in which an inflammatory attack is mounted against inhaled particles. Mast cells in your body release histamine and trigger those allergy symptoms such as congestion, itchy, watery eyes and sneezing.
From a holistic approach, getting allergies under control spans the whole body. There are lifestyle modifications and natural remedies that can lower your inflammatory burden and completely change your experience of allergy season! If you are tried of feeling miserable, living off of over-the-counter allergy medications and suffering with drowsiness through this season, consider the following strategies.
Digestive health:
Our microbiome play a huge role in allergies. After all, 70-80% of the immune system is in the gut! With beneficial changes in gut flora populations and diversity leading to fewer allergic symptoms, working on digestive health is crucial when allergies develop. Take the following measures to address gut health:
Organic, whole foods diet - fewer pesticide residues means less impact on the gut microbiome!
Fermented foods, prebiotics and probiotics - support that ecosystem to protect you from inflammation.
Addressing any underlying gut infections or dysbiosis - rebalance the system for best health.
Using antibiotics responsibly - avoid damaging populations that are crucial to your wellness.
Respiratory health:
Allergens love to adhere to the mucus membranes and continue to trigger symptoms long after the exposure. Try the following:
Use protective gear/masks when working outside during allergy season.
Saline nasal irrigation or neti pot to rinse the nasal passages.
Steam inhalation to moisten and clear the respiratory system - try adding a couple of drops of peppermint or eucalyptus essential oil to the water.
Environmental health:
Reduce exposure to inhaled allergens in your home by taking the following steps:
Use an air filter, like a HEPA filter, or change air filters in your home regularly to improve air quality.
Wash linens, bedding, and towels frequently to avoid accumulation of allergens.
Keep your home clean and dusted, leave shoes at the door to prevent tracking allergens into the home.
Energy:
If you struggle with allergies, you know how exhausting it is to operate at that level of inflammation. Maintain your foundational health strategies for wellness by eating well, drinking plenty of filtered water, exercising, getting adequate sleep and managing your stress levels. Support you energy with:
Restful sleep, aiming for 7-9 hours nightly.
B vitamins to support our metabolic pathways for energy production.
Adrenal supportive herbs: Licorice (also has anti-inflammatory effects), Skullcap, Eleutherococcus are a few among many options.
Immune health:
The overexcited immune system mounts a reaction to inhaled allergens. Protect the respiratory system and manage the reactions with mast cell stabilizing vitamins and herbs. Consider supplementing with natural antioxidants and antihistamines to promote breakdown of histamine in allergic conditions
Vitamin C: Helpful dosing is typically 1 gram every hour in acute allergies, or 2-6 grams daily for maintenance. Vitamin C can cause loose stools at higher doses, so use under the care of a practitioner and titrate up to bowel tolerance.
Omega-3 fatty acids: aim for 2000 mg of omega-3’s daily to balance the inflammatory pathway.
Quercetin is a bioflavonoid found in broccoli, cauliflower, green tea, and citrus fruits. Typical dosing is 1-3 grams two to three times daily during allergy season.
Nettles: As a natural antihistamine, nettles are a gentle herb that may improve allergic conditions. Dosing is typically 300 mg two to three times daily away from meals.
Butterbur: this herb may be particularly beneficial for itchy eyes. It has been used in 50 mg doses taken twice daily.
NAC (N-acetyl cysteine): As an important antioxidant in the body, NAC also may relieve congestion and thin mucus secretions. Dosing is typically 600mg two to three times daily away from meals.
Drink more herbal tea! Herbal teas contain bioflavonoids that may decrease histamine release by mast cells, and reduce IgE production in allergic individuals.
Consider a homeopathic: A well chosen homeopathic remedy may be the stimulus your body needs to finally kick those allergic symptoms. Common allergy remedies include: Allium cepa, Euphrasia, and Sabadilla.
Seek integrative care: Acupuncture and chiropractic care are modalities that may further support resolution of allergies.
There are so many natural options for allergies rather than suffering through the season or relying on over-the-counter medications. Always check with your healthcare practitioner before initiating any new supplements as proper dosing is important and interactions may occur.