How to be Allergy Free in Spring

Preparing for the allergy season

Prevention is always better than cure and this step-by-step program will help prepare you for the allergy season.

Step 1: Improve your diet

Allergies were much more scarce two or three generations ago, and their prevalence today is often attributed to overly sanitised environments. Children are less exposed to germs, which means their immune systems are not properly programmed, hence the reaction to pollen. It's also been suggested that the increase in allergies is due to our change in diet. We are now eating more foods that encourage inflammation and too few that prevent it. Eat more fruit and vegetables as these contain anti-oxidants such as vitamins E and C, flavonoids and carotenoids. These help to counter the free-radical molecules that stimulate inflammation. Spinach, broccoli, cauliflower, dark salad greens, tomatoes, berries, apples and kiwi fruit are all good sources.

We are also eating too much omega-6 fatty acids compared to omega-3 fatty acids. The former boost inflammation-promoting substances, such as prostaglandins, while the latter have anti-inflammatory properties. Increase your omega-3 fatty acid intake by eating more cold-water oily fish (such as salmon, mackerel and sardines) and nuts, while reducing saturated fat in your diet. Also, avoid dairy products like milk and cheese, as these increase mucus production. Some foods can exacerbate pollen allergies, for example eggs can intensify ragweed allergies and certain shellfish can aggravate dust allergies.

Step 2: Stay hydrated

Keep up a good fluid intake by aiming to drink two litres of water a day. Vitamin C acts as a natural and immediate antihistamine, blocking the response from the mast cells that cause the nasal passages to contract and then swell up, so fruit juices such as orange juice will also help. Fresh pineapple juice is also good as it contains the anti-inflamatory bromelain (see step 3). You can also drink teas made from helpful herbs such as stinging nettle, and andrographis (see steps 3 and 4).

Step 3: Prepare your nasal passages

Some compounds are particularly helpful for stabilising the mast cells inside the nose and preventing inflammation. Quercetin is a bioflavonoid found in apples, onions, garlic, turmeric and the pith of citrus fruits. It increases the effectiveness of vitamin C and also significantly lowers the release of histamines. Unlike vitamin C, bioflavonoids work best once they have begun to accumulate in your body, so quercetin supplements should be taken at least two weeks before the start of the hayfever season. Quercetin supplements are often combined with bromelain, the enzyme found in pineapples. Bromelain helps to reduce swelling. Stinging nettle leaf (Urtica dioica) has been used since ancient times as an antihistamine, and some older herbal texts referred to it as (an astringent to the mucous membranes). A 1990 study confirmed its inflammation fighting properties, with 59 per cent of subjects saying it relieved allergic rhinitis symptoms more effectively than a placebo. As a preventative measure, stinging nettle needs to be taken at least two to four weeks before the allergy season.

Step 4: Strengthen your immune system

Certain herbs have been widely recognised for their immune-boosting properties. The most well-known is probably echinacea, which is frequently used to fight infections and improve the body's resistance to colds and flu. Andrographis is another herb that is helpful for stimulating the immune system. Widely used in Indian herbal medicine to treat colds and flu, the recommended dose for building up immunity is 1200-3000 mg of the dried extract twice a day. Olive leaf extract has also been found to have immune supporting properties, as well as being an anti-oxidant and antibacterial. It is available in capsule or liquid extract form and needs to be taken for at least a month before its benefits become apparent.

Oleopeurin is the active component in olive leaf most responsible for its therapeutic benefits. You may find capsules preferable if you are not a fan of strong tasting herbal extracts. A combination of andrographis, Echinacea and olive leaf can be beneficial to help strengthen your immune system before the hay fever season starts.

Step 5: Avoid stress

When we function below optimal health, the body can easily become overwhelmed, causing inappropriate immune responses. Assess your lifestyle to eliminate stress inducing factors. Make time for activities you enjoy. Learn to relax by taking up yoga or meditation. Instead of ordering takeaway after work, cook a healthy meal. Start exercising regularly. Not getting enough sleep can weaken the immune system so have a few early nights every week. Cut back on caffeine and alcohol and quit smoking - these may seem like instant stress relievers but, in the long term, damage your health and do nothing to boost your immune system.

Step 6: Other handy tips

Wear a hat and sunglasses to prevent pollen from coming into contact with your eyes. On hot, dry and windy days when pollen counts are very high, stay indoors with the windows shut or spend time by the sea, where there is less pollen.

Avoid mowing grass or raking leaves. Wear a mask over your nose and mouth if you work outdoors. When you come inside wash your eyes with sterile saline solution, then change and shower as pollen collects on clothes and skin. For this reason, don't hang washing outside - use an indoor drying rack instead. A dehumidifier in your bedroom at night will reduce mould spores. Avoid down-filled pillows and doonas, and cover mattresses with dust-mite proof covers. Avoid carpets, curtains and soft furnishings, such as rugs and cushions as these can trap allergens.

Brush and wash pets frequently, and don't forget to wash their bedding. While these changes are all fairly minor in themselves, in combination with the right natural supplements, you can greatly reduce your allergy symptoms without having to regularly use antihistamines.

This story has been published with the permission of Herbs & Health Lifestyle Magazine - www.herbsandhealth.com.au

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