Foods in allergy season

Seasonal allergies season is in full swing in the Midwest right now. In addition to typical symptoms of congestion, sneezing and watery eyes, a smaller group of allergy suffers also complain about itchy mouth. This mild, localized reaction from fresh produce items is actually caused by oral allergy syndrome (OAS), also known as pollen-food syndrome. As many as 15% of seasonal allergy sufferers may experience some amount of crosse-reactive symptoms with fresh foods. 

In OAS, the proteins in the foods look similar enough to the pollen proteins that your immune system causes a mild localized allergic reaction . Usually the symptoms quickly dissipate, but they can understandably make you want to avoid the otherwise healthy, triggering food.

The most common pollens that cause this cross-reactivity are from birch, ragweed, or grasses. Since the pollen production of these plants is seasonal, OAS symptoms can often increase or decrease with the seasons as well. These are some of the most common foods that can cause OAS:

• Birch pollen: Apples, Almonds, Carrots, Celery, Cherries, Hazelnuts, Kiwi, Peaches, Pears, Plums

• Grass pollen: Celery, Melons, Oranges, Peaches, Tomatoes

• Ragweed pollen: Bananas, Cucumbers, Melons, Sunflower seeds, Zucchini

If you experience OAS, there are several ways you can minimize symptoms.

• Remove the triggers for your reactions: During allergy season, avoid foods that cause discomfort. Keeping a food diary can be helpful for identifying problem foods.

• Cook foods: Since OAS occurs in raw foods, usually cooking the food will change the protein structure enough that your body will not react.

• Peel foods: Sometimes pollen proteins concentrate on the skin of the produce and peeling can minimize symptoms.

• Address your overall allergies symptoms through these strategies.

Need help determining if your symptoms are related to OAS? Schedule an appointment with Relish Health today. 

TIPS FOR NATURAL ALLERGY RELIEF

Natural Allergy Relief

Spring has finally arrived in the Midwest. Seasonal allergies are a common complaint that affects an estimated 50 million people in the US. Symptoms can vary, but runny nose, itchy, watery eyes, sneezing, headaches and fatigue are commonly described and can impact your quality of life. 

Conventional treatment for allergies includes antihistamine medication and nasal sprays. These medications can offer symptomatic relief, but they do not solve the problem. They can can also come with unpleasant side effects like drowsiness and nausea; or in the case of nasal sprays, dependence. 

Allergic reactions occur when your immune system identifies a normally harmless substance as dangerous. In sensitized individuals, allergens in our environment such as pollen, trigger the production of IgE antibodies. These immune molecules cause release histamine and other allergy-mediating molecules, which lead to inflammation of the nasal airways and eyes, itching, swelling and mucus production. 

Common allergy symptoms include:

• Congestion

• Excess mucus production

• Sneezing

• Runny nose

• Itchy, watery eyes

• Scratchy throat

• Irritation in the ears

• Difficulty sleeping

• Irritability

• Hives

At Relish Health I approach allergies from a holistic perspective. There are a number of natural solutions to quiet symptoms and support your immune system through lifestyle, diet, gut health and inflammation control. Consider these strategies:

1. Get your diet on point

• Diet has a direct effect on immune system function. Nearly 2/3rd of our immune cells reside in our gut. Diet can directly affect the level of inflammation and histamine in our body. Oftentimes, allergic responses are exacerbated when our body is overloaded with triggers. Diet is an obvious place to start decreasing that burden.

• Eat as clean as possible. This means removing foods that are refined, processed or high in sugar. Choose organic where you can to reduce pesticide exposure.

• Based your diet on anti-inflammatory foods. This means eating a diet rich in fruits and veggies that provide fiber and antioxidants. These foods benefits our gut and immune function. Find dietary sources of omega-3 fatty acids such as wild-caught salmon, flaxseed, or chia seed. Use herbs and spices liberally, since their content of anti-inflammatory compounds is especially dense.

• Add fermented foods like sauerkraut or kimchi to your diet for a natural dose of probiotic.

• Try an elimination diet. Dairy foods are mucus-producing for many people and can make allergy season that much worse. To decrease congestion, consider a full elimination of all dairy foods (including milk, cream, cheese, yogurt, etc.) for 30 days. Notice if any of your symptoms improve over that elimination period. After the 30 days, you can reintroduce it to see how dairy affects you.

• Stay hydrated. You should aim to consume about half your body weight (lbs) in fluid ounces, spread throughout the day. Proper hydration reduces the histamine response.

• Address potential food sensitivities.

• Familiarize yourself with foods that trigger oral allergy symptoms due to cross-reactivity with pollen from birch, ragweed, or grasses.

Need help with addressing your diet and gut health, schedule an appointment with Relish Health. 

2. Reduce your exposure to allergens

• You may have an urge to limit your time outdoors in order to find relief from your season allergies, but this is not a realistic, long-term solution.

• Use a neti pot: By flushing the nasal cavity with a gently warmed saline solution, you clear out allergens and loosen mucus. You can use a neti pot two to three times a week.

• Create a safe space: During periods of peak symptoms, keep the doors and windows of your home closed. Use an air conditioner and/or high-quality air filter to help reduce allergens in your home.

• Wash off: Showering before bed to remove allergens from your hair and skin can help reduce contamination of the bedding.

3. Have your vitamin D level checked

• Low vitamin D levels are associated with an increase in allergies. Consider taking a high-quality vitamin D supplement and increasing your exposure to sunlight to help decrease symptoms such as sneezing and nasal congestion. Vitamin D3 has been shown to naturally support immune system function, and strengthen respiratory health.

4. Add natural support

• There are a number of natural compounds in foods and herbs that can provide seasonal allergy symptom relief, including nettles, quercetin, bee pollen and honey.

• Nettles: The stinging nettle plant has been used for centuries to treat allergy symptoms. Nettle’s may reduce the amount of histamine that is produced by the body in response to an allergen. You can consume nettle as a tea or take it as a tincture.

• Quercetin: Quercetin is a flavonoid found in foods such as apples, broccoli, citrus, fennel and red onion. It’s also a natural antihistamine that works without the side effects of many medications. Start using quercetin regularly as soon as seasonal allergies hits in order to build up levels in the body and then continuing throughout the allergy season.

• Local bee pollen and raw honey: You can find bee pollen and raw honey at your local farmers market or health food store. Bee pollen has been shown to decrease the IgE mediated activation of mast cells, thereby dampening the allergic response. Local, raw honey acts similarly to a vaccine. By giving yourself a little dose of the local pollen through the honey, you allow your body to begin building a tolerance to the pollen and have a less severe allergic response. It’s best to start taking either honey or bee pollen daily at least six weeks before allergy season begins.

(Access to high quality nettle and quercetin products is available through the Relish Health online pharmacy.)

If your symptoms do not resolve with these strategies, there be more underlying factors at work. Schedule time with Relish Health, an allergist or your PCP for assistance. Targeted evaluation of nutritional and metabolic status through lab work and desensitization techniques can provide further options. 

FOODS TO AVOID IN ALLERGY SEASON