Alleviating allergies

Natural remedies to combat hay fever

Spring is here and summer is on the horizon, but along with the warmer weather comes the misery of hay fever for many people. Also known as allergic rhinitis, hay fever is characterised by symptoms such as sneezing, a runny nose, itchy eyes and congestion. From herbal remedies to dietary strategies and supplements, there are numerous natural approaches to alleviate hay fever symptoms and improve our overall wellbeing.

Herbal help

Dr Chris Etheridge, Medical Herbalist and Chair of the British Herbal Medicine Association (www.bhma.info) says: "There are many herbs that can be helpful to relieve individual symptoms of hay fever but my top three include nettle leaf, German chamomile flowers, and eyebright, all of which are best taken as herbal tea infusions.

According to Dr Etheridge, nettle leaf has "anti-allergic and antihistamine activities that can ease sore eyes, a scratchy throat, sneezing and a runny nose" due to the fact that it contains "flavonoids such as rutin, kaempferol and quercetin".

Dr Etheridge adds that German chamomile flowers contain "anti-allergic flavonoids such as apigenin, luteolin and quercetin, as well as an anti-inflammatory and anti-allergic essential oil containing actives such as chamazulene and α-bisabolol".

If you suffer with dry and irritated eyes, try placing cold, soaked chamomile tea bags over them for some natural relief.

Eyebright can also help to soothe sore eyes and a runny nose. "It is best used as an infusion (tea)," says Dr Etheridge. "The cooled, carefully strained infusion can also be used as a wash to gently soothe tired, irritated eyes." Eyebright's effectiveness comes from the fact that it contains anti-inflammatory iridoid glycosides such as aucubin and euphroside, as well as anti-allergic flavonoids such as luteolin and quercetin.

Natural antihistamines

Many people take antihistamines to manage their seasonal sniffles. However, there are lifestyle changes that can help with managing the symptoms of hay fever such as simple dietary changes. "Carotenoids are pigments that we can find in things like carrots," says Melissa Snover, the owner of personalised nutrition company Nourished (get-nourished.com). She adds: "These are natural antihistamines and can also be found in tonnes of seasonal fruit and vegetables such as tomatoes, watermelon and peppers. Supplementing these into your diet – whether that be through meals, snacks or even functional-foods – can really help boost your body's abilities to fight allergies. A great carotenoid to look out for is lycopene which can be found in tomatoes and can inhibit the production of histamines."

Immune system support

"Another effective nutrient to try and supplement into your diet during hay fever season is vitamin C," says Melissa. "It's commonly documented how good vitamin C is for our immune system, and as hay fever is a seasonal allergy, keeping your immune system strong can help to combat mild symptoms such as congestion or a runny nose. Vitamin C levels can be boosted through dietary choices, such as incorporating fruit juices with your breakfast or enjoying a snack of orange slices. Additionally, if you feel your current diet may not be providing sufficient vitamin C, supplements are a practical option to consider."

The Mediterranean diet

"Adopting a Mediterranean diet during the warmer months may also be beneficial for overall health," says Melissa. "This diet emphasises whole grains, healthy fats and a balanced intake of fruits and vegetables. Rich in quercetin – a flavonoid known for its antioxidant and anti-inflammatory properties – this diet supports various aspects of health. Quercetin is prevalent in foods like apples, red onions, almonds and buckwheat. When combined with vitamin C, the efficacy of quercetin can also be improved, which underscores the importance of a well-rounded diet."

Allergen avoidance

While it may not be possible to completely avoid allergens such as pollen, taking steps to minimise exposure can help reduce the severity of hay fever symptoms. Keep your windows closed during peak pollen times, try applying a natural barrier balm around your nostrils, and change your clothes after spending time outdoors to remove pollen from your skin and clothing.

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