6 Nutrition tips for Ragweed season
Fall is upon us, and so is ragweed season! Depending on where you’re located, this typically begins early August and goes through to the end of October. For those prone to fall allergies, this time of year can bring about a host of naggingly uncomfortable symptoms. Sneezing, itchy eyes, congestion, and fatigue are just a few of the annoying issues that can come with fall allergies. Luckily, aside from conventional treatments like antihistamines and nasal sprays, there's another powerful tool in your arsenal: nutrition.
Understanding Fall Allergies
Before diving into the impact of functional nutrition on fall allergies, let's briefly discuss what the root cause of these pesky allergy symptoms mean. Fall allergies, often referred to as hay fever or allergic rhinitis, and are primarily triggered by airborne allergens such as pollen, mold spores, and ragweed. When these allergens come into contact with your body either by touching, breathing or eating them, and your immune system becomes activated and starts to releases histamines from mast cells, which leads to the classic characteristic symptoms of sneezing, itching, and congestion.
Certain and SIMPLE dietary choices have been proven to significantly help in reducing symptoms and help boost your immune system's defenses. With the right nutrients, you can help reduce inflammation, strengthen your immune response, and alleviate those annoying allergic symptoms. Here's how you can boost your nutrition to reduce fall allergies:
1. Antioxidant-Rich Foods
Antioxidants, put simply, are compounds that help your body fight inflammation and oxidative stress, which are often heightened during allergic reactions. Incorporating a variety of colorful fruits and vegetables into each meal can help provide a wide range of antioxidants, including vitamin C, vitamin E, and beta-carotene. Some of my favorites that are easy to throw into various meals are berries, citrus fruits, bell peppers, leafy greens, spinach, kale, chard and sweet potatoes.
2. Omega-3 Rich Foods
Omega-3 fatty acids are essential fatty acids (this means they must come from our food) and are known for their anti-inflammatory properties. Omega-3 essential fatty acids contain docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA) both of which are anti-inflammatory nutrients and studies show a casual relationship between a decreased intake and allergic diseases.
My favorite go-to foods rich in omega-3s, are fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. All of these can help reduce the intensity of allergic responses AND support your immune system. Plus, omega 3 fatty acids can help lower levels of inflammatory chemicals in the body, easing symptoms like congestion, sneezing and itching. Talk about a win-win!
3. Quercetin-Rich Foods
Quercetin is one of the most studied and proven flavonoids both in vivo and in vitro studies. It’s an amazing representative of flavanols and is a natural plant compound with antihistamine and anti-inflammatory properties. Most importantly, it's effective at reducing allergic reactions. It does this by inhibiting the production and release of histamine and other allergic and inflammatory substances, by stabilizing cell membranes of mast cells. Said more simply, quercetin helps decrease the release of histamines. Some great quercetin rich food options that are easy to add to your arsenal include onions, apples, berries, and green tea.
4. Probiotics
A healthy gut plays a CRITICAL role in maintaining a balanced immune system. Did you know over 70% of your immune system is in your gut? Probiotics, often found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, can support gut health by promoting the growth of beneficial bacteria. This can help regulate immune responses and potentially reduce the severity of allergic reactions longterm.
5. Avoid Dairy During Peak Allergy Season
Some individuals with fall allergies may experience increased mucus production, leading to a feeling of congestion. In such cases, it might be beneficial to reduce dairy consumption during peak allergy season, as dairy products can potentially exacerbate mucus production for some people. However, it is important to make note of yogurt as this is a probiotic rich food that *usually* is well tolerated.
6. Hydration
Staying well-hydrated is always important, but it's especially necessary during allergy season. Drinking plenty of water helps thin mucus and supports overall immune function, aiding in the clearance of allergens from your body. In addition to that, studies have found that being dehydrated can increase the release of histamine creating more allergy symptoms. Drink up, buttercup!
While fall allergies can be a total bother, they don't have to dictate your enjoyment of the season! By making strategic dietary choices, you can alleviate symptoms, strengthen your immune system, and experience the beauty of fall with relief. As always, remember to consult with a healthcare professional before making any significant changes to your diet, especially if you have allergies or other medical conditions. And, if you’re looking for a personalized approach to your health, book a free 1:1 discovery call with me here.