'Tis the Season to… Have Allergies

The transition from winter to spring, for an increasing number of people, doesn't just bring warmer weather and the emergence of beauty—it also brings an onslaught of allergies. If you've been feeling congested, sneezing more often, dealing with itchy eyes, more tired and easily fatigued, you're not alone. Allergies have been on the rise globally, and it seems like the culprit isn’t just the usual suspects like pollen, dust, or pet dander.

The Rising Tide of Allergies

According to the American College of Allergy, Asthma, and Immunology (ACAAI), about 50 million Americans suffer from allergies each year and that number is noticeably increasing every year. The World Allergy Organization notes that up to 40% of the world’s population is currently affected by one or more allergic conditions.

With a 50% increase in allergy suffering since the 1990s, what could be some causes of such as massive increase? Experts are saying urbanization and even our diets have contributed to this rapid and significant increase in allergic reactions.

Why Do We Have More Allergies?

Urbanization: Studies have shown that our air quality has worsened and with higher CO2 levels plants are producing more pollen. Additionally, urbanization has led to increased exposure to pollutants and indoor allergens like dust mites and mold.

Food and Diet: Experts also point to changes in diet. We are eating more and more of a processed and ultra-processed diet hindering our immune system’s ability to fight off invaders. A lack of exposure to certain microbes during early childhood, and an overactive immune system are also contributing factors.

It’s clear that allergies have become a widespread issue, but the good news is that there are natural ways to combat them.

Natural Treatments

While over-the-counter medications and prescription drugs are often the go-to solutions for allergy relief, you may be looking for natural alternatives to manage allergy symptoms. Here are some natural treatments that can help:

1. Local Honey

You may have heard the age-old suggestion to consume local honey for allergy relief. The theory behind this is that local honey contains trace amounts of local pollen. By ingesting small amounts of pollen, your immune system is gradually desensitized, potentially reducing your allergic reactions. While there’s limited scientific evidence to support the effectiveness of honey, many individuals report feeling better after incorporating it into their routine.

2. Quercetin

Quercetin is a natural antioxidant found in foods like apples, onions, and grapefruits. It’s known for its anti-inflammatory and antihistamine properties. Studies suggest that quercetin can help stabilize mast cells, which are responsible for releasing histamine during an allergic reaction. By stabilizing these cells, quercetin may help prevent or reduce allergic symptoms such as sneezing, itching, and congestion.

3. Nasal Irrigation with Saline Solution

Nasal irrigation, or the practice of rinsing your sinuses with a saline solution, is a time-honored method to relieve allergy symptoms. It can help clear out pollen, dust, and other allergens that become trapped in your nasal passages. The Neti pot is a popular tool for this, and research has shown that regular use can reduce nasal symptoms, including congestion and post-nasal drip.

4. Eating Plants

Recent studies suggest that a healthy gut microbiome may play a significant role in regulating the immune system. Since allergies are immune system-related, incorporating plant foods into your diet could help balance your immune response. Plant foods, especially legumes (beans, peas, and lentils) are high in fiber. The fiber ferments in the intestines and naturally produces prebiotics which produce probiotics which produce postbiotics. Some studies suggest these may help reduce symptoms of allergic rhinitis and asthma.

5. Eat Less Dairy and Cheese

Milk and dairy products have been linked to exacerbating allergy symptoms in some individuals. Some studies suggest that milk and dairy might worsen symptoms of respiratory allergies, such as asthma and allergic rhinitis, due to the inflammatory response they can provoke in the body. A study published in the Journal of Allergy and Clinical Immunology found that dairy consumption might increase mucus production, potentially worsening nasal congestion and other allergy symptoms. Furthermore, certain proteins in dairy may cause the release of histamines, compounding allergic reactions. Try eliminating milk, cheese and other dairy products from the diet and see if it may offer you some relief.

6. Herbal Remedies

Several herbs are commonly used for allergy relief:

• Butterbur has been shown to reduce symptoms of hay fever and allergic rhinitis, possibly by blocking the release of histamines.

• Stinging Nettle is believed to act as a natural antihistamine, providing relief from common allergy symptoms.

• Elderflower is often used in herbal teas and is known to support respiratory health, reduce inflammation, and help with seasonal allergies.

You may need to consult with your pharmacist before incorporating herbal remedies to avoid any herb/drug interaction.

7. Essential Oils

Essential oils like peppermint, eucalyptus, and lavender are often used to clear nasal congestion and soothe irritated airways. Inhaling these oils through a diffuser, adding a few drops to a steam shower, or even applying diluted oils to your chest may provide relief. Additionally, essential oils are believed to have anti-inflammatory and antimicrobial properties, making them an excellent addition to your natural allergy treatment regimen.

While there's no one-size-fits-all solution, combining a few of these natural can offer much-needed relief during allergy season. Taking a holistic approach to your allergy care may help you breathe easier and enjoy the beautiful spring season.

Happy Spring,

Dana West, RD, LD, DIPACLM

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