Wellbeing

Eat to beat hayfever

Expert advice on what to stock up on and what to avoid eating to help manage those allergy symptoms

Hay fever season is well and truly upon us. Sore, itchy eyes, sneezing, coughing, a blocked nose and headaches are just some of the symptoms that are affecting millions of us here in the UK at this time of year. And to make matters worse, according to Allergy UK, 57 percent of hay fever sufferers also experience sleep problems thanks to their condition.

Worryingly, increasing numbers of us are expected to be affected in the coming years because of climate change. Changes in temperature and rainfall are likely to lengthen the UK pollen season and potentially make pollen concentrations higher, say UK Government and Met Office predictions.

While many find relief from their symptoms in the form of eye drops, nasal sprays and other medicines, these can also come with unwelcome sideeffects. There are of course natural alternatives available too, but did you know that what you eat and drink can also have a big impact on either easing symptoms or making them worse?

Try this

“Ginger and turmeric can help reduce symptoms as they contain antioxidant and anti-inflammatory compounds. Sip ginger or turmeric tea or try a supplement. Choose one with black pepper or piperine as this has been shown to increase the bioavailability of curcumin, like Together Health Curcumin & Whole Turmeric Root with piperine extract, £9.99 (togetherhealth.co.uk),” says Lola.

What to avoid

Let’s first look at what to leave off your plate if you want to steer clear of exacerbating your hay fever symptoms.

Aged cheese and dairy

“Sorry to any cheese lovers, but aged cheese is actually one of the worst foods you can have for your allergies,” says Margo Marrone, co-founder of The Organic Pharmacy (theorganicpharmacy.com). Why? “This is because it often contains histamines — as you can probably guess by the name, this is the stuff hay fever sufferers must try to avoid at all costs. These histamines are created by bacterial microbes, which grow on the rind of aged cheese to help it ripen and protect it from harmful pathogens.”

Lola Biggs, dietician at natural health supplement brand Together Health (togetherhealth.co.uk) agrees. “Dairy products, like cheese and milk, can stimulate the production of mucus in the nose making blocked noses and ears even worse,” she explains. “Steer clear of strong, aged cheeses as these are higher in histamine.” If you really can’t bear to quit your cheese habit completely: “Cottage cheese, ricotta and mozzarella are better as they have less histamine levels,” Lola recommends.

There is a huge choice of dairy-free alternatives to choose from that won’t contribute to mucus production, and may in fact help your allergic reaction. “I’d suggest cutting down on cow’s milk and try soya, almond or coconut milk instead, which contain medium-chain triglycerides and can have an anti-inflammatory effect,” she tells us.

Melon

While most fruit and veg are rich in nutrients and antioxidants, which are beneficial in terms of helping to boost your immune system and curb inflammation in the body, certain fruits can actually cause bad reactions in some hay fever sufferers.

“Pollen-food syndrome (otherwise known as oral allergy syndrome) is a form of hay fever that is triggered by certain types of pollen, the three main ones being birch, grass and ragweed. Some foods (usually fruit and veg) contain protein that is similar to these types of pollen,” says Margot. “When people with pollen-food syndrome eat them, their body mistakes these foods for the pollen, which causes a reaction. Symptoms of this form of hay fever include swollen lips, an itchy mouth and an itchy inner ear. Melon is a major trigger for people with pollenfood syndrome, as it is bad for those who are sensitive to both grass and ragweed pollen.” There are other foods that may trigger this allergy too, such as celery, bananas and tomatoes. If you suspect you might be affected, you could try keeping a food and symptoms diary in order to pinpoint any reactions.

Sugar and processed foods We all know these foodstuffs are bad news for our general health, so it’s no surprise that they are no good for hay fever sufferers. “Sugar and processed foods can cause the body to produce more histamine and make symptoms worse, so reduce or cut them out if you can,” Lola advises.

Alcohol

Another diet tip to lessen the impact of hay fever (and benefit overall health) is to cut back on booze. “Drinking alcohol can add a burden to the liver, whose job it is to clear histamine from the body,” says Lola. If you want to enjoy a summer tipple without aggravating your allergies, go for clear drinks as these have the lowest histamine levels. “Darker drinks like beer, cider and red wine are higher in histamines which can exacerbate symptoms. I’d switch to clear spirits like vodka and gin or no added sulfite wines,” she adds.

Coffee

Even after a rough night’s sleep you’re best to avoid coffee as a pick-me-up. As well as triggering the release of histamine, too much caffeine can cause liver congestion, which worsens symptoms. “Swap your morning coffee for a cup of chamomile tea, as this clears the excess mucus that hay fever triggers and keeps sinuses clear,” suggests Margot. “And if you still need a pick-me-up, opt for natural energy-boosting supplements to keep you going throughout the day.”

Natural remedy

“Reducing the amount of allergen getting in in the first place is a good idea. HayMax (£8.49, haymax.biz) is a drug-free, non-drowsy organic allergen barrier balm,” says Max. “It has been proven to trap over a third of pollen particles before they enter the body.”

What to have instead

There are still plenty of tasty foods that can help ease hay fever symptoms, which are also seasonal and at their best in summer. Airborne allergens expert Max Wiseberg suggests including the following food on your plate to help ease symptoms:

Nuts: “Nuts are a great source of magnesium and vitamin E, an antioxidant that protects the body from damaging free radicals. These can cause oxidative tissue damage, triggering inflammation that could contribute to problems like allergies.”
Onions: “Eating foods rich in quercetin, a natural antihistamine, such as red onions, can be helpful. And if you eat pineapple which contains bromelain, it can help the body absorb the quercetin.”
Lemon and honey: “Drinking hot tea with lemon and honey first thing in the morning activates movement of the hairs in the nose, which some people believe will prevent early morning sneezing with allergies or hay fever.”
Legumes: “Zinc has an antibacterial and antiviral effect in the body and fosters immunity. Legumes are high in zinc. Examples of legumes are lentils, chickpeas, peas, beans, soybeans and peanuts.”
Hot curries: “Spicy foods can have natural decongestant effects. Careful though, as they may also irritate the throat, resulting in excess mucus and cough.”
Garlic: “Fresh, raw garlic contains quercetin, a natural antihistamine. It’s also anti-catarrhal and contains vitamin C.”
Nettles: “Nettle tea can also be beneficial. Stinging nettles are thought to be able to reduce the amount of histamine in the body and can help with unwanted symptoms such as a stuffy nose, itching eyes and sneezing.”
Rosemary: “Rosemary is believed to open up the respiratory system, helping to reduce inflammation and encourage improved breathing.”
Peppermint: “Peppermint tea can help to ease a blocked nose.”
Mushrooms: “Mushrooms contain higher levels of polysaccharides, which encourage the body to switch off the part of the immune system that reacts to antibodies and cause those unwanted hay fever symptoms. Reishi mushrooms in particular contain high levels of polysaccharides.”

It’s clear that food can have a great influence on how our bodies react to pollen. Thankfully, understanding what to eat and what to avoid is a powerful natural way to help manage symptoms.