Nutrition Energy RD's help you reduce their intensity with food modification

 

       As anyone with seasonal allergies can already attest, spring is finally here! While we are thrilled to see flowers blooming and leaves filling the trees, for many, this beauty can also mean a frustrating experience in seasonal allergies. While we were happy with milder winter months while they occurred, this also means trees pollinate sooner - have you noticed your allergies arriving earlier in recent years?

       Before we jump into possible food interactions with seasonal allergies, here's a little background. Allergies are experienced when our immune system reacts to specific substances that it mistakenly identifies as a foreign invaders. In response to this invasion, our body releases histamine and allergy symptoms arise. Symptoms typically include itchy or watery eyes, scratchy throat, runny nose, nasal congestion, or cough. These symptoms can occur seasonally, when pollen counts are higher, but can also be brought on by mold, animal dander, smoke, and dust, and for some, can linger all year.

       You may reach for over-the-counter and/or prescription anti-histamine drugs and nasal sprays to help prevent your immune system from responding to environmental triggers, but have you thought about how foods may play a role as well?

       There are many foods that may worsen your allergy symptoms and cause additional itching or swelling in the mouth and throat area. If you've been tested for allergies, and know what you are allergic to, that information can be very helpful, as some foods are known to cause cross-reactions and provoke allergy symptoms. A cross-reaction occurs because the proteins found in those foods are very similar to the pollen, and your immune system reacts to both as if they were allergens. Below is a list of foods that correspond to different seasonal allergies, which yo may want to avoid during peak allergy season to assess reduction in symptoms.

       Not all allergy suffers will find cross reactions with food, but it is worth a trail period to find out. For example, in individuals with a Birch allergy, up to 50-75% of people have a reaction to apples and celery, Cooked or baked the fruits may help-so try eating backed apples for dessert instead of raw for a snack if you find this to be true for you.

       When it comes to supporting immune system function, certain foods may help boost immunity. Many studies have indicated the benefits probiotics (live microorganisms that contribute to healthy immune system function). Probiotics are naturally found in fermented foods such as kefir, kombucha, sauerkraut, yogurt, kimchi, natto, miso and lassi. These foods can be found in your local health food store, or you can readily make them at home with a little time and desire.

       Preliminary research on vitamin C has been shown to reduce histamine production - the chemical secreted during an allergic reaction. Vitamin C is found in many fruits and vegetables, but is especially high in citrus foods, kale, broccoli, Brussels sprouts and red bell peppers. Add orange slices to a kale salad and double your dose of vitamin C!

While the jury is still out on it, it is possible that locally sourced honey can help improve allergy symptoms. How? The idea is that locally sourced honey has been produced by bees who pick up pollen and plant nectar from the various flowers they visit and bring it back to their hive where it's deposited. When we eat the honey, we are repeatedly exposed to the pollen, in tiny amounts. Over time, our body adapts and builds immunity towards the pollen. Farmers' markets around the city carry locally produced honey, (click on this link here to find a Farmer's Market near you!), some of it made right here in New York City, We hope you continue to enjoy this warming weather and take a stroll in a nearby park, to watch as the flowers bloom and plants and animals slowly emerge, and hope that some of these tips ease your allergy symptoms so you can enjoy being outside!