Supporting Seasonal Allergies

Don Gordon, MFHT, a reflection on supporting Seasonal Allergies with Holistic Nutritional Practice

Summer brings with it a new season of lightness with fruits and seasonal berries a plenty cooling salad bowls and maybe the occasional indulgent ice cream. However, for some it’s a time of uncomfortable seasonal symptoms associated with hay fever, high pollen counts, sinus headaches, itchy eyes and histamine allergies. This range of debilitating symptoms can have a very real impact on everyday life.

Seasonal allergic rhinitis, or “hay fever” occurs when your body identifies pollen as a threat and launches an inappropriate immune response to this normally harmless substance. While hay fever frequently begins at a young age, it can affect both adults and children, affecting an estimated 10-15% of children and 26% of adults in the UK – equating to around 16 million of us – with a 2020 study suggesting that the figure could actually be as high as 49% of adults.

Symptoms can arrive with tree pollens as early as March and continue through the summer months with grass pollens. When pollens come into contact with the nostrils, eyes, or throat of an individual with sensitivity, the immune system produces the antibody IgE (immunoglobulin E). IgE then binds to white blood cells, which causes the release of pro-inflammatory histamine, resulting in sneezing, itchy and watery eyes, swelling and inflammation of the nasal passages and an increase in mucous production. Tinctures, drops and sprays as well as pills all have their place but like most things not all solutions work for all people. Often symptoms are managed by:

• Monitoring weather pollen forecasts daily and staying indoors with the windows closed when the count is high (generally on warmer, dry days). Rain washes pollen from the air so counts are normally lower on cooler, wet days

• Avoiding drying washing on a clothesline outside when pollen counts are highest

• Taking antihistamines, a common type of allergy medication, and most are readily available from a pharmacy without prescription

A word of caution here, antihistamine medication isn’t for everyone. Remember, they don’t address the root causes of hay fever — they just treat the symptoms. In fact, many antihistamines are not recommended for people with high blood pressure, heart disease, kidney or liver disease, glaucoma, thyroid problems, or women who are pregnant or breastfeeding. Some can cause extreme drowsiness for those with certain sensitivities.

In this blog we will examine some of the natural nutrients, as well as holistic and novel supplement considerations that may help to support those who suffer with seasonal allergies, but also of relevance to those who suffer with a wider range of year-round allergies such as those to dust, dust-mites and moulds.

Following an anti-inflammatory, low histamine diet should be implemented as soon as possible as soon as symptoms appear.

Vitamin C

Vitamin C contributes to the protection of cells from oxidative stress during allergic responses. Vitamin C also supports immune system function by stabilising cell membranes and helping to reduce the release of histamine.

Interestingly the adrenal glands are one of the organs with the highest concentration of vitamin C in the body and need this important vitamin to help synthesise hormones. During hay fever, the adrenal glands release the hormone cortisol, to counteract the inflammatory effects of histamine in the body.

Vitamin C is a water-soluble vitamin and is quickly used up in the body, especially by smoking, alcohol, stress, exercise and certain medications. Vitamin C is also quickly depleted during times of inflammation. Many people simply do not get enough vitamin C from their diets due to a lack of fresh fruit and vegetables. If supplementing, to maximize effectiveness, vitamin C is best taken with bioflavonoids — the natural pigments in fruits and vegetables that help to increase bioavailability. A treatment trend growing in popularity is IV infusions where bespoke combinations of vitamins and minerals can be taken intravenously. This may be effective in the short term, however it can be quite costly for repeated sessions and may be not appealing to those who are queasy with needles. That said, it may provide fast temporary relive through acute phases.

Antioxidants

Oxidative stress, defined as “an imbalance between oxidants and antioxidants in favour of the oxidants, leading to a disruption of redox signalling and control as well as molecular damage”. When the level of oxidants overwhelm our antioxidant defence mechanisms, the result is molecular damage, considered to be at the heart of many disease states. In allergic rhinitis, one potential contribution of oxidative stress is a dysfunction of the barrier function in the nasal lining or epithelium which is thought to contribute to the uptake of allergens and harmful external particles outside (exogenous) to the body. The main anti-oxidant vitamins are vitamins the A, C and E and interestingly dark chocolate and pecans rate highly as do seasonal summer blueberries, kale and red cabbage.

Vitamin A

Vitamin A plays an essential role in maintaining the integrity of the mucous membranes. It is important for gut mucosal turnover and barrier function, and intestinal IgA secretion. Some studies report that vitamin A can regulate immunity, induce immune function, possess antioxidant activity, maintain the integrity of the airway epithelium, promote normal development of airway smooth muscle, and reduce airway hyperresponsiveness. Demonstrating that supplementing with vitamin A can play a protective role in allergic diseases.

Vitamin D (+ magnesium)

Vitamin D is produced when the skin is exposed to UV radiation (from sunlight), hence giving rise to its name ‘the sunshine vitamin.’ Few foods naturally contain adequate amounts of vitamin D, so supplementation, particularly in the autumn and winter months, is important. Groups at most risk of deficiency are shift workers those with darker skin pigmentation and conditions such as type 2 diabetes. Therefore, the need for regular testing may prove useful when considering adequate levels. Traditionally seen as a nutrient to support calcium balance and bone health, its essential role in immunity and allergy is now well researched.

Vitamin D is an important regulator of the immune system, acting directly on immune cells to promote an anti-inflammatory state. Vitamin D signalling has been shown to boost innate immunity against pathogens of bacterial or viral origin, but it also suppresses inflammatory immune responses that underlie autoimmunity and regulate allergic responses. These findings have been bolstered by clinical studies linking vitamin D deficiency to increased rates of infections, autoimmunity, and allergies. Vitamin D deficiency can also contribute to microbiome dysbiosis, which has in turn been linked to extra-intestinal immune disease states such as atopic skin conditions and allergies.

It should be noted that all of the enzymes that metabolise vitamin D require magnesium as a co-factor – and it is therefore essential to ensure that adequate magnesium levels are assured to obtain the optimal benefits of vitamin D.

Quercetin

Quercetin is a naturally occurring polyphenol flavonoid, found in a variety of fruit and vegetables, including onions, apples, berries, tomatoes, cauliflower, kale and broccoli. It has potent antioxidant action and promotes a healthy inflammatory response. These anti-allergic properties are known for inhibiting histamine production and pro-inflammatory mediators.

Quercetin counteracts the allergic response by suppressing IgE antibody formation, thereby acting at a simple holistic early step in the allergic response. It naturally inhibits the release of histamine and proinflammatory substances implicated in allergic reactions. Quercetin also has membrane stabilising properties and can have an anti-inflammatory effect on the mucous membranes.

Other hay fever supportive nutrients

Beta 1-3, 1-6 Glucan

Beta 1-3, 1-6 Glucan is best known for its immune supporting properties, with extensive research indicating it may optimise the function of the immune system. Put simply, Beta 1-3, 1-6 Glucan ‘primes’ the immune system, alerting the body to help defend itself against foreign invaders. These nutrients can be found in soluble fibre such porridge oats and barley which is also useful for lowering unhealthy cholesterol levels (LDL) in the blood.

Omega-3 Fatty Acids

Currently the typical western diet now provides a ratio of around 20:1 in favour of omega-6. However, the overconsumption industrial omega-6 seeds oils such as soybean, corn, sunflower and safflower oil, coupled with a lack of omega-3 fatty acids in the diet creates a pro-inflammatory and pro-allergic state. This may well be the cause of the increase in the numbers of allergy sufferers seen throughout the western world?

Omega-3s are utilized by the body to resolve and lower inflammation, whereas omega-6 polyunsaturated fatty acids are primarily used for increasing inflammation. Thus, the rise in the omega-6/3 ratio over the past 100 years is likely to be driving chronic low-grade inflammatory conditions including allergies.

The best natural sources of Omega-3 are flaxseeds, fish and shellfish, particularly oily fish such as mackerel and sardines. Increasing dietary intake of omega-3 fatty acids can help to reduce the production of inflammatory prostaglandins and inflammatory cytokines. Omega 3 is a membrane stabiliser, which inhibits inflammatory cascades and supplementation with this fatty acid has demonstrated immunoregulatory benefits for inflammatory conditions such as allergies and particularly asthma. Plant based omega 3 can be derived from algal oil from marine algae.

MSM – Organic Sulphur

Methylsulfonylmethane (MSM) is an organic compound containing sulphur that naturally occurs in the human body, as well as in a variety of food sources. Typically used to address musculoskeletal pain and joint inflammation, as well as several skin complaints, its benefits in supporting allergic rhinitis are now becoming apparent.

Supplementing with MSM has proven to exhibit significant relief from hayfever symptoms as well as onset. MSM has been shown to have anti-inflammatory properties and can mitigate the abnormal immune responses that trigger inflammation. Human studies have demonstrated a positive effect of antioxidant capacity.

Curcumin

Curcumin, the active ingredient in turmeric exerts potent anti-inflammatory and antioxidant effects. In a recent double-blind study, supplementing with curcumin alleviated hay fever symptoms including sneezing, excess mucous production and nasal congestion through a reduction of nasal airflow resistance. This study demonstrated that Curcumin was found to exert diverse immunomodulatory effects, including the suppression of pro inflammatory markers.

Hay fever, the hygiene hypothesis and gut health

Western societies seem to suffer with hay fever in far larger numbers than the rest of the world which has led to scientists believing that the ‘hygiene hypothesis’ is one of the potential contributors. This hypothesis suggests that our increasingly hygiene-focused lifestyles, removed from the bacteria we would be normally be exposed to in nature, has decreased the diversity of bacteria found in our own microbiome. The over use of sanitising sprays and lotions over the past few years have added to the removal of ‘friendly bacteria which make up the skin microbiome as much as the Gut microbiome.

As your gut plays a central role in immune system homeostasis, this has implications for our immunity, which can be unnecessarily sent into overdrive by pollen – but supporting the diversity of your gut bacteria has the potential to support immune function and have a positive impact on allergic symptoms.

Probiotics are living microorganisms that have a physiologic benefit for the host and are found naturally in fermented foods such as yoghurt, kefir, miso and sauerkraut. They have been used successfully in a number of immune and allergen-mediated conditions such as atopic dermatitis and rheumatoid arthritis.

Several studies have highlighted the potential therapeutic use of probiotics to both prevent and reduce the symptoms of hay fever, thus improving quality of life and the reliance on traditional medicines such as antihistamines.

Evidence suggests that probiotics may serve as immunomodulators with the ability to alter both innate and adaptive immune responses and could therefore have the ability prevent the overstimulation of the immune system as found in hay fever. Probiotics react with your natural gut bacteria and confer an array of beneficial effects on your gut’s immunologic barrier to maintain both gastrointestinal and systemic immunity.

Different probiotic strains will convey different health benefits for the host so a broad-spectrum formula with both Lactobacillus and Bifidobacterium strains is recommended – and it is advisable to take a probiotic supplement in as soon as possible for early intervention, as opposed to waiting until your symptoms develop.

Dietary support for hay fever

Some foods are particularly high in naturally occurring histamine and can create a similar response in people who are sensitive to these foods. This is not necessarily an allergic response but more as a result of a high intake of histamine, coupled with a compromised ability to break-down histamine, which results in similar symptoms. A low-histamine, anti-inflammatory diet can often reduce the severity of allergy symptoms.

Foods high in histamine include: fermented foods, aged cheese, citrus fruits, fish, shellfish, avocados, spinach, cocoa, leftover meat or fish, fermented alcohol like wine, champagne, and beer.

Foods low in histamine include: freshly cooked meat, poultry (frozen or fresh), freshly caught fish, eggs, rice, quinoa, fresh fruits, fresh vegetables (except tomatoes, spinach, avocado and aubergine), olive oil, coconut oil, leafy herbs and herbal teas.

Certain foods can make symptoms much worse, so knowing those triggers is an important part of an overall plan. Recommendations are to include lots of anti-inflammatory, immune supporting foods such as:

Blueberries, blackberries, purple grapes, blackcurrants, raspberries – these contain anthocyanins which are considered powerful antioxidants and possess anti-inflammatory properties. They also contain high quantities of vitamin C and quercetin, making them an excellent anti-inflammatory agent.

Garlic and onions: garlic is a great source of quercetin. It can also help to boost the immune system and is a good source of vitamin C and potassium. Onions are another source of quercetin. Onions also contain high amounts of vitamin C and biotin.

Ginger is known to slow down histamine production by reducing IgE levels.

Omega-3 rich foods are known to have anti-inflammatory properties. Sources include wild salmon, mackerel, sardines, herring, walnuts, chia seeds and flaxseeds.

Consider Aller-G Formula from Cytoplan and Optibac Every Day

High Stability Liposomal Supplementation

Until now oral supplements had to bypass the gut barrier losing up to 90% of the bioavailability. Intravenous (IV) drip therapy has been the most efficient delivery method straight into the bloodstream. HINNAO® high-stability liposomal liquid drops are delivered by the mucous membrane, instantly reaching full absorption in 60-90 seconds into the bloodstream. Due to the high-stability liposomal delivery system, HINNAO® liquid drop supplements are possibly the most bioavailable oral supplements money can buy. Scientifically proven to be more stable than standard Liposomes supplements. To find out more about these specific vitamin D, curcumin supplements or get a direct consultation on the application of HINNAO liposomal products go to this link

 Alternatively contact me here for a direct seasonal allergy consultation.

RECIPE

Kale and cauliflower soup (serves 6)

• 2 tablespoons butter (or plant based option)

• 1 large onion, chopped

• 3 celery stalks

• 1 bunch of black kale (cavelo nero)

• 4 garlic cloves, minced

• 2 large potatoes, peeled and cubed

• 2 carrots, chopped

• 1 litre chicken/vegetable broth (boullion or kallo)

• 1 head cauliflower, chopped

• 1 can coconut milk (400ml)

• 1 teaspoon sea salt

• ½ teaspoon ground black pepper

• ⅛ teaspoon ground nutmeg

• 1 tablespoon chopped fresh parsley (for garnish)

• 2 tablespoon coconut shaving (for garnish)

• B12 yeast flakes (Engevita) (for garnish)

METHOD

1. In a large pot over medium heat, melt butter. Stir in onion and garlic celery and cook until onion is translucent, about 5 minutes. Stir in potatoes and carrots and cook 5 minutes more. Pour in chicken/vegetable broth and bring to a boil. Stir in cauliflower, cover, reduce heat and simmer until vegetables are tender, 10 to 15 minutes. Remove from heat.

2. Puree in batches in a blender or food processor, or in the pot using and stick blender. Return to low heat and stir in milk, salt, pepper, nutmeg. Heat through. Serve with your choice garnish - parsley, B12 yeast flakes, coconut yoghurt or shavings. Add some ginger powder for and little extra anti-histamine kick