A Holistic Nutritionist's Guide to Seasonal Allergies

For some, the warmer weather isn’t just associated with sunshine and more time outside, but rather, a hit of allergies. It’s that time of year where allergies tend to make an appearance yet again, and they are by no means enjoyable. Sniffles, body aches, swollen eyes, and congestion are a few common signs that your body is trying to defend itself against the environment. But here’s the thing, although allergies are common, this does not mean they are normal.

Your immune system's job is to protect you from harmful invaders like bacteria, viruses, and toxins. However, with allergies, your immune system mistakenly identifies something harmless (like pollen or pet dander) as a threat and overreacts. A healthy immune system understands the difference between a harmful and safe substance. So, let’s break down the root causes of seasonal allergies and ways we can minimize symptoms through nutritional and lifestyle practices. Although there can be a genetic disposition, most often, there’s an underlying root cause that can be addressed. To review the most prevalent, we’ll start from the beginning of life because the way we came into this world absolutely impacts our immune system:

Childhood Over-Sterilization:

Allergies, historically, were never as prevalent as they are today, and although it is due to many factors, over sterilization (especially since COVID) is a huge contributor. From birth, our gut microbiome (the community of bacteria within our gut) is responsible for training our immune system to respond appropriately to foods and substances within the environment, however, due to:

  • Early use of antibiotics

  • Cesarean births (sometimes, this is unavoidable; it is just a good thing to note!)

  • Lack of exposure to soil, dirt, animals, etc.

  • Excess hand sanitizing/cleaning

We begin our lives with less diversity within our gut, causing our immune cells to lose their ability to tolerate harmless substances. Luckily, we can work to repopulate this bacteria, both in childhood or adulthood, so you don’t have to suffer from allergies forever.

Gut Dysbiosis:

Did you know that around 70% of our immune system is based in our gut? So, it’s safe to say that a compromised gut can absolutely affect our susceptibility to allergies. The term dysbiosis refers to an imbalance in the bacteria within our gut. When we have a lack of beneficial bacteria, it opens up the floodgates for what we call “opportunistic” bacteria, aka “bad” bacteria to make it’s way in. This can lead to heightened immune responses and inflammation.

Stress:

Next, is stress, it impacts nearly every aspect of our health, including allergies. Although stress is not a direct cause of seasonal allergies, it impacts the severity of them. Stress hormones (such as cortisol, epinephrine) increase histamine (a chemical within the body involved in allergic reactions) in the bloodstream. Side note: high levels of histamine are also related to menstrual irregularities and disorders, but that’s a topic for another time!

Nutrient Deficiencies:

Lastly, there are a couple of key nutrients involved in immune regulation, including vitamin D.

Now that we have gone over some of the common root causes, let’s get into the fun part - how can we decrease symptoms and get to the root.

Nutritional Considerations:

Increase vitamin C-rich foods: Vitamin C is known for it’s positive effects on the immune system, but it also acts as a natural anti-histamine.

  • Sources include: citrus, kiwi, bell peppers, broccoli, parsley, spinach

Increase antioxidant-rich foods: Antioxidants play a major role in fighting off free radicals. They are unstable molecules that contain unpaired electrons. They are highly reactive and can cause oxidative stress by damaging cells, proteins, and DNA. Free radicals are naturally produced in the body during metabolism but can also come from external sources like pollution, radiation, cigarette smoke, and unhealthy diets.

  • Sources include: berries, goji berries, pomegranate, red cabbage, green tea

Increase omega-3 rich foods: omega-3 rich foods are naturally anti-inflammatory and can help to decrease the inflammatory response within the body.

  • Sources include: wild fish, chia seeds, flax seeds, eggs, walnuts, hemp seeds

Increase probiotic-rich foods: remember, a happy gut acts as a preventative measure as allergy prevention.

  • Sources include: fermented dairy products like yogurt and kefir, and non-dairy options like sauerkraut, kimchi, and kombucha

Enjoy local honey: Local honey contains local pollen, which some research suggests can desensitize the body over time.

Lifestyle Considerations:

  • Tend to stress levels

    • Lessen the load where you can

    • Prioritize “me time”

  • Acupuncture

    • Supports the nervous system

    • May help reduce inflammation

    • Balances the energy flow

  • Good quality air filter in your home

    • Less allergens in the home means your body is having to react to less. Less reactive immune system = fewer allergy responses

Herbs to Consider:

  • Nettle: natural antihistamine, contains vitamin C

  • Butterbur: inhibits the histamine release

  • Rosehips: rich in vitamin C

  • Turmeric: anti-inflammatory

  • Ginger: anti-inflammatory, immune boosting and acts as a decongestant for symptom relief

While seasonal allergies can be frustrating, the good news is you have the power to support your body and lessen their impact. By addressing root causes, nourishing your gut, and making mindful nutritional and lifestyle choices, you can strengthen your immune system and reduce your symptoms naturally.

Have questions? Book a complimentary 15-minute meet and greet with one of our Bright practitioners to learn more.

WRITTEN BY: Bella deBartolo

Disclaimer

The advice provided in this article is for information purposes only. It is meant to augment and not replace consultation with a licensed healthcare provider. Consultation with a holistic nutritionist or primary care provider is recommended for anyone suffering from a health problem.

Crystal Draper