Support your immune system and keep hayfever at bay

Woohoo! British summertime is officially here! Unfortunately for some, this also marks the onset of hay fever season.

Hay fever symptoms arise because of an excessive production of histamine by the immune system, in response to an allergen such as pollen. We can’t control the weather, but here are a few steps you can take to support your immune system:

(Key to this is to start before your symptoms set in, ideally 2-3 months before and continue throughout the hay fever season.)

• Drink nettle tea. Nettles contain chemicals with antihistamine and anti-inflammatory properties which are thought to go some way towards depressing the immune system’s allergic response. Nettle tea may relieve respiratory irritation, nasal congestion, sneezing and itching. Swap your everyday brew for 3 cups of nettle tea daily starting 2-3 months before you normally get symptoms. Add some chamomile flowers (available from herbal stores) to the mix for added calming and anti-inflammatory effects
  

• Locally produced honey is believed to give some relief to pollen sufferers by providing immunity to local pollens. Add a teaspoon to your nettle tea

• Not keen on nettle? Try liquorice tea instead. This has a soothing effect on the respiratory system and may reduce irritation

• Without a healthy balance of good bacteria in our gut, our immune system is likely to be compromised, leaving us more susceptible to developing allergies and illnesses. Probiotics contain beneficial bacteria and can help boost our immunity, so a daily dose of probiotics could help hay fever sufferers restore a more balanced immune response to pollens. Speak to your nutritional therapist about choosing the right strain for you.
  

• Increase consumption of anti-inflammatory foods such as fresh vegetables and salad and oily fish (mackerel, trout, salmon). Make yourself a fresh veggie juice with a good hit of fresh ginger. I like carrot, orange and ginger for a burst of antioxidants, beta carotene and anti-inflammatory action. Ginger is a powerful natural anti-inflammatory that helps reduce nasal swelling and associated hay fever symptoms. Alternatively add it to curry and stir fries or make ginger tea

• Add turmeric to curries and soups or supplement it. This spice contains curcumin a phytochemical with anti-inflammatory benefits which act on the same pathways as non-steroidal anti-inflammatory drugs (ibuprofen, paracetamol) but without the harsh side effects

• Reduce or avoid cow’s milk and cheese as dairy products are acidic and pro inflammatory and can increase the production of mucus in the respiratory tract, exacerbating hay fever symptoms. Instead swap to alternatives such as rice, almond, quinoa and coconut milks

• Eat fresh pineapple between meals. It contains bromelain, an enzyme with strong anti-inflammatory effects

• Boost your intake of vitamin C to support your immune system – carrots, kiwi fruit, peppers, broccoli, citrus fruit, berries or ask your nutritional therapist about supplementing

• Add raw onions to your salads or cook with them.  They contain quercetin, an antioxidant, anti-inflammatory and natural anti-histamine. Elderberry is another great source available in supplement form and as a bonus is also anti-viral and immune supportive

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