Springtime is when outdoor allergy symptoms most oftentimes hit the hardest. Pollen and mold are most prevalent in the Spring when rain and humidity precede warm weather. As 55% of the U.S. population has been found to test positive to one or more allergens, this can put strain and misery on quite a large number of people.

Any number of antihistamines, decongestants, corticosteroids, bronchodilators, or other prescription and over-the-counter medications are typically prescribed to help manage allergic reactions and asthma. Fortunately, there are ways to help lessen allergy symptoms simply by regulating your diet and exercise.

We’ve come up with several ways found most effective to relieve allergy symptoms such as tearing eyes, pounding headaches, incessant sneezing, etc. Instead of grabbing an antihistamine, these foods can be a natural, effective way to decrease inflammation:

WHOLE GRAINS
Whole grains are high in Beta Glucan, a soluble dietary fiber composed of glucose polysaccharides. These are found in mushrooms, seaweed, brewer’s yeast, seeds and nuts, and whole wheat snacks. Beta Glucans are also often used as a food additive in salad dressings, frozen desserts, sour cream, and cheese spreads. They are shown to beneficially effect your immune system by stimulating monocytes and macrophages, thus initiating an immune response to a wide range of pathogens including environmental allergens. When buying whole grain products, look for “whole grain”, “100% whole grain”, or “oatmeal” on the labels.

YOGURT
Probiotics help improve stomach and intestinal health. Good bacteria help keep the immune system strong and well-regulated and also prevent your body from overreacting to allergens. They are often found on labels as “lactobacillus” or “bifidobacterium”. These can be found in food products such as yogurt, miso, kefir, and dietary supplements.

FISH
Omega 3 fatty acids have been shown to be helpful for reducing asthma symptoms and research has shown that those taking Omega-3 supplements had lower levels of airway inflammation. You can get these in your diet by eating fatty fish such as salmon, herring, sardines, mackerel, and albacore tuna, as well as flaxseed, whole grains, nuts, seeds, and leafy greens again.

CITRUS
Vitamin C counteracts histamine. Histamine is a chemical that your body releases during allergic reactions and what contributes to wheezing, sneezing, and itching. Besides citrus fruits, Vitamin C can be found in tomatoes, bell peppers, leafy greens and brussel sprouts.

GARLIC
Quercetin can be found in such food items as garlic, onions, apples, kale, watercress, and green and black tea. Quercetin naturally occurs in many plants that have an anti-allergic, anti-inflammatory effect by inhibiting histamine release and has been shown to be just as, if not more effective than medicine prescribed as a mast stabilizer for asthma/allergies.

In addition to making sure to filter these foods into your diet, try to avoid ingesting spicy foods which create an additional outpouring of histamine when combined with an already allergic reaction. A low-calorie and low-salt diet will also improve lung function, decrease symptoms, and reduce the need for medications in people with asthma.

You may also want to invest in an effective air purifier with a high quality HEPA filter such as the Blueair Air Purifier or Austin Air Purifier. HEPA filter air purifiers significantly reduce the amount of allergens and pollen present in the indoor air thus creating a space of relief for allergy sufferers.

By working different combinations of these foods and techniques into your diet and avoiding foods that will only heighten allergy symptoms, you are able to further increase your body’s ability to naturally boost its immune system and fend off the typical allergy symptoms of the season without the use of drugs.

Breath free and clear, allergy relief is on its way.

Of course, always speak with your physician directly about all of your options. This article is not intended to treat, diagnose or provide cures for any allergy symptoms.

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