Living With Hay Fever
If you’re part of the 26% of UK adults who endure hay fever over spring/summer, this post may shed some light on the topic – and give you food for thought on how to reduce your symptoms.
Understanding how and why your body reacts as it does, may help you appreciate why certain actions help. Though, you may want to skip the explanation and scroll down to the symptom-reducing tips.
What is hay fever?
Hay fever (seasonal allergic rhinitis) occurs when there is a heightened immune response to common “allergens” in our environment such as pollen. Usually, these particles are harmless but, somehow, over time with repeated exposure of the allergen to the immune system it becomes sensitised to it. The immune system then remains vigilant to pollen particles mounting an exaggerated response every time it encounters it.
Why the body does what it does
Hay fever is an allergic-type response involving IgE antibodies, histamine and other immune cells working together to eliminate the perceived “intruder”.
Blood vessels dilate and become more permeable in order to deliver fluid to the affected area containing all the immune cells tasked with dealing with the allergen. This dilation and fluid leakage causes swelling of the eyes and congestion in the nasal passages. The sustained dilation and irritation sometimes lead to headaches. Watering eyes and runny noses are all eliminatory processes that the body is designed to do in an attempt to move something out of the body. These processes are regulated partly by histamine – also responsible for itching.
Some people with hay fever also have asthma and eczema – a common triad known as the “atopic march”. The atopic march is the development of multiple allergic tendencies over time in genetically susceptible people. Atopic people usually notice eczema as a young child, hay fever may develop later and finally asthma later in childhood. Adult-onset asthma may occur for different reasons if the person doesn’t have concurrent hay fever and eczema.
What causes hay fever?
The prevalence of hay fever and eczema has trebled over the last 30 years in the UK. Why we ask? Many theories for the allergic epidemic have been put forward; here are some:
· The hygiene hypothesis explains that with the development of a modern world and increased sanitation, children have less exposure to a diverse array of microbes needed for optimal “training” or maturing the immune system. Living on a farm for the first year of life has shown a large reduction in allergy risk.
· Hay fever was recognised from 1870 following agriculture changes in 1847 and has steadily increased in prevalence. Changes in the flora across landscapes could possibly be the reason for more pollen-producing plants.
· Asthma cases rose steeply from 1960 coinciding with the advent of TV with children possibly spending more time indoors. With less time outside, their bodies are less used to natural allergens.
· Food allergies markedly increased from 1990, particularly the notorious peanut allergy.
· A higher prevalence of allergy is seen in urban areas and developed nations but is now increasing in developing countries possibly with the increased adoption of the western lifestyle.
· Genetics: a multitude of genetic variations are strongly associated with hay fever susceptibility. However, these are not determinant as many people with these same gene variations don’t have allergies highlighting the importance of environmental factors as a contributing cause. However, if a family member has hay fever, your risk of development increases.
· Air pollution and early-life exposure to cigarette smoke (particularly asthma).
· Synthetic chemicals (toxins) in our environment and food confuse the immune system.
· Bacterial or viral infections confuse the immune system.
· The use of broad-spectrum antibiotics affecting the gut microbiome.
· Paracetamol use (particularly pre-natal use).
As with most chronic illness, there isn’t one clear cause – but rather a few factors, that when aligned, result in changes in the way a system functions. The common thread does seem to be a modern lifestyle resulting in immune dysfunction when we compare ourselves to previous generations.
Discovery of the wonderful microbiome
Newer research places importance on our microbiome and gut lining integrity with regards to immune health.
Healthy bacteria living in our gut and lungs teach our immune system to be more tolerant of harmless particles by involving the “peacekeeping” immune cells. The gut is generously lined with immune tissue for this reason – it contains surveillant immune cells that identify friend over foe, and deal with them accordingly. A “leaky gut” or intestinal permeability can result from a degraded mucosal barrier in the gut and cause a dysfunctional gut-immune function. When this happens (particularly in younger years), both friends and foe escape through the gut lining and this can shape our immune response. Interestingly, there is a new area of research to understand how both our gut and lung microbiome are connected and how they influence how our immune system responds.
An intact intestinal barrier coupled with a diverse microbiome is key for general health – but also to lower general inflammation in the body ahead of hay fever season.
Studies show that there may be an association between allergy and impaired gut barrier function in the first years of life. The gut truly is the epicentre for optimal health.
Tips to try
1. Bolster your mucosal barrier
Nasal irrigation helps clear away the allergens from the mucosal barrier in your nose reducing symptoms. It soothes the agitated membranes and creates an artificial barrier to protect your nasal passages from pollen and further irritation.
Use a saline solution (sea salt) and clean water (boiled and cooled) in a neti-pot 2 -3 times a week. A neti-pot is a device designed to deliver a stream of liquid through your nasal passages.
Herbal infusions can be added to the water for medicinal benefit. Ideal herbs include demulcent, anti-inflammatory and astringent herbs such as marshmallow leaf, chamomile and plantain. Demulcent herbs will lightly coat your nasal passages giving them a protective barrier reducing irritation from allergens. Astringent herbs can help dry up a runny nose and tone the mucus membrane. It’s best to avoid essential oils in neti-pots as they can irritate membranes due to their concentration.
Remember to clean your neti-pot regularly to avoid the harmful bugs causing infections.
2. Work on your gut lining – another mucosal barrier
We now know that gut health supports healthy immune function. And a “leaky gut” can cause inflammation elsewhere in the body exacerbating hay fever symptoms. Harness the anti-inflammatory polyphenols in plants by replacing refined carbohydrates with more vegetables on your plate.
Minimise or avoid refined carbohydrates (bread, pasta, rice). Instead, bump up your fresh fruit and veg intake of all colours and varieties or opt for fibre and nutrient-rich quinoa and other pseudo-grains
The gut microbiome thrives on phytonutrients and fibre. Overgrowth and microbiome imbalances are associated with excess starchy carbs and sugar. Wheat gluten has also been implicated in intestinal permeability
Minimise toxins; the best way is to avoid processed foods (with a long list of ingredients) and stick to wholefoods. For example, choose nuts, seeds and dried fruit over packaged snack bars
The flavonoid quercetin, has anti-allergic action and is present in many plant foods and highest in capers, onions and apples. Quercetin seems to be singled out in research done. However, many phytochemicals are anti-inflammatory so pack your plate full of colour and variety to get the range. Refined carbohydrates mentioned above have a low-nutrient density due to the amount of processing.
You may consider a probiotic supplement or a big spoonful of kimchi or sauerkraut on the side with each meal to build your microbiome. Then, nourish your microbiome by feeding them with prebiotic foods such as onions, garlic, asparagus and Jerusalem artichokes.
3. Minimise exposure to the allergen
Place a barrier cream around your nostrils to catch the pollen.
Avoid drying clothes outside and change your clothes after time outdoors.
Wash your hair after being outdoors to avoid getting pollen on your pillow.
Consider pollen filters for air vents in your car and HEPA filter vacuum cleaners.
4. Reduce dairy
Dairy is mucus-forming in the upper respiratory system (sinus congestion and post-nasal drip) in some people due to the proteins such as casein. This can exacerbate hay fever symptoms. Many people who have food intolerances are not aware of them because subtle symptoms can appear days after eating the food. Gluten and dairy are common offenders causing general inflammation in the body.
5. Reduce histamine foods
Some foods contain or increase histamine levels. Examples are aged or processed meats, aged cheeses, tomatoes, strawberries, oranges, tangerines, bananas, pineapple, grapes, coffee, cocoa and fermented products.
Some of these foods also contain valuable nutrients which is why it may be best to track which food affects you by keeping a food-symptom diary. Note: foods can cause symptoms about two days after eating them.
6. Herbal medicine
Taking herbal medicine when your symptoms are full-blown will give you slight relief. For this reason, it’s best to start herbal medicine from February ahead of the pollen season to give it time to work.
People who take herbal medicine medium or long-term for other reasons often report the added benefit of significantly reduced or no hay fever symptoms.
Here are some safe, easily available herbs you can pop in a tea pot. A herbalist may choose more specific herbs when consulted.
Chamomile flowers are anti-allergy and anti-inflammatory. They’re also a valued digestive herb.
Stinging nettle leaves are anti-allergy by impacting histamine
Elderflowers and plantain leaves tone and protect mucus membranes in the nasal passages. This is helpful for modulating mucus production helping a runny nose.
If your symptoms occur all-year round consider another allergen such as dust mites or pet hair, unless you live in the tropics where pollen counts can be high across all seasons.
7. Vital nutrients
It might be worth checking your Vitamin D levels which, if low, impairs immune function worsening your symptoms. Zinc, Vitamin C, B12 and a long list of other nutrients are needed for immune function. The best way to ensure you’re getting what you need is through a balanced, varied, colourful and nutrient-dense diet.
8. Consider hormonal changes
Some women report allergic tendencies for the first-time during peri-menopause in their 40s. Though many factors are at play, there is relationship between oestrogen and the immune system.
9. Be prepared
Check the pollen forecast for particularly high pollen counts.
REFERENCES
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(7) Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules, 21(5), 623. https://doi.org/10.3390/molecules21050623
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(9) Grassroots, 2022. Retrieved 18 June 2022, from https://www.grassrootshealth.net/blog/allergy-symptoms-significantly-lower-vitamin-d/.
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