Hay fever can be really miserable, especially as it's often at its worst during summertime when it’s so nice to be outside.

But there are a few things you can do to help reduce the severity of your symptoms and keep annoying symptoms like a runny nose, sneezing and itchy eyes to a minimum.

Reducing the risk of hay fever and the severity of hay fever symptoms can be approached from a few different angles:
​
Step 1:

• Our aim is to reduce the histamine response so we'll include more foods that naturally contain anti-histamine. 

Step 2:

• Secondly, we want to incorporate anti-inflammatory foods to help tackle the excess histamine circulating throughout the body. 

​Step 3:

• Address the underlying issue, the immune imbalance which leads back to gut health.

 
Certain nutrients and foods can be really helpful in achieving these goals and I’ll take you through each step below.

But first, I've popped a very simplified explanation of how some of these foods may help balance the immune response (addressing the root of the issue). The link between gut health and certain types of allergies, like hay fever are closely intertwined. 

Picture the T-cells of your immune system as a see saw. On one side of the see saw you have T-Helper 1 cells (TH1), and on the other side of the see saw, T-Helper 2 cells (TH2). In an ideal world we want this see saw to be balanced.

With high levels of inflammation in the body, TH2 goes up and TH1 comes down. This increase in TH2 cells leads to inappropriate immune responses, with some people becoming more “reactive”.

​People with certain types of allergies, including:

• Hay fever
• Asthma
• Sinusitis
• Inflammatory skin conditions 

are thought to be TH2 dominant. Put simply, their immune response (see saw) is out of balance. The foods I've listed below work towards balancing this see saw. 

What causes this heightened reaction in the first place?
Regulation of the immune system takes place largely in the gut so supporting gut health in general and reducing the risk of leaky gut would be helpful here.

​Probiotics are helpful for supporting the lining of the gut wall and may be a helpful adjunct to the hay fever nutrients discussed below in this blog post. I cover all areas of gut health and gut healing at my Learn to Love your Gut event and you can read more about leaky gut here. 

Be mindful that anti-histamine medications, (especially steroids) while essential at times, deepen this imbalance in the natural see saw system.
​

Reishi is a Japanese mushroom shown to suppress the inflammatory TH2 response and support balance in the immune system.

This is great news because by dampening down the TH2 response, we are addressing the symptoms of hay fever (inflammation), as well as addressing the underlying issue of hay fever - the immune imbalance. 

​The mushroom polysaccharide extracts move the immune balance away from TH2 and towards TH1, overall supporting a balanced immune response. 

And the benefits of reishi don’t stop there. Reishi mushrooms also contain a bioflavonoid (triterpene) which inhibits histamine release. 

Reishi is also rich in antioxidants which help mop up inflammation debris, minimising damage to nearby healthy cells.  

Powell, M, 2014, Medicinal Mushrooms A Clinical Guide. 2nd edition, Mycology Press, UK.

Red onions contain quercetin, a flavonoid found in certain fruits and vegetables. Quercetin acts as a natural anti-histamine because it helps stabilise the cells that release histamine in the first place. (Histamine is what triggers the hay fever symptoms – runny nose, itchy eyes, sneezing). 

What foods contain quercetin?

• Red onion
• Garlic
• Apple
• Elderberry

Stinging nettles are maybe not the most appealing leafy green that springs to mind but yes this common garden weed is a priority when it comes to reducing the severity of hay fever symptoms. And it's free and ready to pick in spring, perfect timing!  

Nettles prevent the production of prostaglandins (inflammatory chemicals) by blocking two inflammatory pathways in the body, COX-1 and COX-2. This has shown to prevent allergy symptoms including: sneezing, nasal congestion, itchy and watery eyes and related discomfort.

This is my favourite hay fever food because it is natural, it grows wild and organic (so it costs nothing) and aside from helping with hay fever, it is a fabulous source of iron, calcium and vitamin C. 

Roschek, B., Fink, R., McMichael, M., & Alberte, R. (2009). Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Phytotherapy Research, 23(7), 920-926.

Bee propolis is an adhesive substance produced by honeybees and stored inside their hives to protect them from rain and bacterial infections (so clever!!)

Bee propolis has been found to effectively regulate the immune response without over stimulating it. The combination of these actions may be helpful for hay fever sufferers.

You'll often find it added to hay fever supplements in combination with reishi, vitamin C and other nutrients to help support the immune system and reduce the risk of hay fever symptoms. 

Bachiega, T., Orsatti, C., Pagliarone, A., & Sforcin, J. (2012). The Effects of Propolis and its Isolated Compounds on Cytokine Production by Murine Macrophages. Phytotherapy Research, 26(9), 1308-1313.

If you experience chronic, year-round hay fever or sinusitis, it's maybe time to rule out histamine intolerance and work on gut health. 

The next steps could be to start a low histamine diet for four weeks and reduce your histamine intake by eliminating the following foods for a month – aged foods e.g. cheese and fermented foods like sauerkraut, alcohol, sausages and other processed or cured red meats. 

If this resonates with you please get in touch with me or check out the various packages I offer as there's lots we can do to help. 

For most of us, our working day has changed drastically and we’re dealing with various pressures, stressors and commitments. Here are my top tips to help you work well from home.

A great place to start if you're new to working from home is to simply stick to regular meal times. While stress and anxiety can lead to a loss in appetite, sticking to set mealtimes is important for our mental wellbeing.

Skipping meals can trigger a drop in blood sugar and this can really interfere with our mood, increasing anxiety levels (especially if we add coffee and sugar to the mix) - so please do not skip meals.

A nourishing breakfast, lunch and dinner will help you work more efficiently from home and keep you feeling energised and upbeat. ​Keep a jug of water on the table so you stay hydrated, and keep coffees to 1-2 per day. 

​If you’re prone to grazing or boredom snacking while working from home, keep healthy snacks in the house. The quality of the snack really counts so choose something that contains a little protein to help curb your appetite and keep you feeling satisfied for longer. 

​Some examples of healthy snacks could be:

• Oatcakes with almond butter or tahini
• Fruit with natural yoghurt and walnuts
• Hummus and carrots or seeded crackers
• Or try this delicious high protein banana bread.
• If you fancy something sweeter make your own energy balls like these chocolate orange energy bites. 

Try to keep refined sugar (like biscuits, cakes and confectionery bars) to a minimum because sugar suppresses the immune response and drives cravings. 

Back to those good routines:

• Avoid working from the kitchen table as the fridge and cupboards will be a constant reminder of food. Create a working environment with as few distractions as possible.
• If you know you're prone to snacking, set times for a snack. For instance, mid-morning or mid-afternoon. Then when the time comes and you really want the snack, you can get up and get one at break times. 

Spending more time at home increases the chances of late nights, and mindless snacking while watching Netflix.

Consider fasting for 12-14 hours overnight. For example, finish dinner by 7pm and eat breakfast between 7am and 9am. 

Structuring your meal times and fasting overnight for 12 hours will:

• Enable your digestive system to rest
• Reduce the risk of bloating and sluggishness
• Increase sleep quality (essential for a well-functioning immune system)
• Reduce the temptation for sugary unhealthy snacks

Fasting overnight has shown to improve blood sugar response, weight loss and reduce risk of cardiovascular disease, including type two diabetes. Why not commit to it for one week and see how you feel?

​​NOW more than ever is the time to prioritise your health.  With time spared from commuting, why not use this extra half hour for creating a delicious wholesome meal for yourself?

Flick through those recipe books and check out some recipes online. I'd love you to join my free online cookery demos for more inspiration and tips. 

Use this as time to unwind and listen to your favourite podcast or music. Far more uplifting than the news channel!

To prevent unnecessary trips to the shops now is the perfect time to get back into meal planning. If you’ve not tried meal planning before, I challenge you to trial it for two weeks. I promise you will: 

• Save money
• Save time
• Reduce your food waste.

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You’ll find loads of helpful meal planning tips, templates and ideas, as well as healthy cookery demos in my Facebook group, The Gut Health Club. Come join us here. 

New to meal planning? Start by:

• Checking what you have left in your fridge and cupboards.
• Making a list of the meals you’d like for the week ahead.
• Doubling up the ingredients so you have leftovers to freeze or eat for lunch the following day.

Meals like stews, soups and roasted vegetables make convenient yet deliciously healthy choices that serve multiple portions.

​Take your list with you to the supermarket and stick to it. It’s a great way to limit impulse purchases on multipack buys and treats you don’t really need. 

​If you have lots of tinned beans and pulses in your cupboards at the moment look for creative ways to use these. For example:

• Cauliflower and chickpea curry
• Lentil dahl with spinach
• Kidney bean chilli with sweet potato and guacamole
• Lentil and vegetable soup

Focus on injecting these cupboard essentials with flavoursome herbs, spices and vegetables (fresh or frozen). You’ll easily: 

• Hit your five-a-day
• Increase your fibre intake (so important for gut health and many of us don't eat enough)
• Nourish your body with all the right nutrients. 
• Feel so much better! 

If you're looking for more inspiration and help with meal ideas, join my Facebook group The Gut Health Club. I'll be running free cookery demos each month. If you can't make them live you can still receive the recipes and watch the replays here. 

You  may also be interested in my up-coming online nutrition classes. The next one is all about supporting our immune system. Further details of all my online events can be found here. 

Have you ever felt 'sick to your stomach' with worry or anxiety? Maybe around an exam, money worries, important meetings or a marathon?

Stress has a huge impact on our ability to digest food, and can even trigger IBS flare-ups in some people. Symptoms may include:

• Diarrhoea
  
• Stress induced stomach cramps
  
• Bloating (leading to trapped wind) 
  
• Constipation (because we are sub-consciously 'holding-on'). 

When stressed, the body switches off unnecessary functions (like digesting lunch) in order to power the legs and major muscle groups with oxygenated blood because it’s tricked into thinking we are in fight or flight mode. There is no 'room' for digestion when we are about to be attacked by a sabre-tooth tiger. 

When we are sitting at our desk feeling tense and anxious because we have a demanding schedule with impossible deadlines or an overbearing boss, our body is in fight-or-flight mode.

​Sub-consciously, we're now busy producing stress hormones like cortisol and adrenaline, not digestive juices. The gut is literally 'starved' of oxygenated blood when we are sitting tensely for long periods of time, our blood pressure increases, and our breathing naturally becomes shallower. 

So what can we do??

​Next time you are about to eat, ensure you are in 'rest and digest' mode: switch off email, put the phone down, don’t multi task and eat mindfully (see below).

Before eating, take three deep belly breaths. See if you can prolong the out breath. For example, breath in for a count of three and out for a count of six. This slows the heart rate and helps switch off the stress response. Then check-in with how you are feeling.

Take a short walk before lunch if you need to clear the head, relax and unwind. And after lunch, take a short walk outside to help your digestion, when you can.

Mindfulness is the buzzword of the moment and it's so important in so many ways. Mindful eating means being present as you eat.

Really notice the smell, taste and texture of your food. We are all guilty of literally 'inhaling' our food from time to time. Take a moment to truly focus on chewing and enjoying the sensation, texture, and flavour of your food. It's way more enjoyable and chances are you'll suffer much less unwanted bloating and uncomfortable wind. 

Gulping down big gasps of air with every bite because you're in a hurry will inevitably create gas, cramping and bloating. Savour each mouthful and chew for longer because this mixes more saliva with the food you are eating.

Saliva is essential for good digestion as it starts the enzymatic breakdown of your food. Without it you will be more prone to stomach cramps, bloating and gas.

Taking your time and chewing food properly also helps signal your brain that you are full and that it is time to stop eating. So if your discomfort is linked to overeating, this should really start to make a difference. 

If you feel you are already following these steps and still have issues, despite getting the all clear from your GP then there could be an underlying gut problem.

Common issues that aren't picked-up in a routine GP or GI Consultant appointment include: digestive enzyme deficiency, bile insufficiency, a parasite or bacterial imbalance in the gut, and/or food intolerance. These are all possible underlying factors and comprehensive stool analysis and other tests can be helpful. 

If you suspect food intolerances, these can be identified through elimination diets under strict management and through testing. This is a measured, managed, personalised health plan and requires guidance and regular support. Check out the various packages here. 

You may also enjoy reading:
Tune up your digestion in five simple steps
My top 5 tips to prevent bloating