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Young woman outside about to sneeze into a tissue

Allergies: bust them naturally

23 Nov 2022 • 1 min read

Seven health hacks to help ease your sneeze The symptoms of allergies are similar to a those of a cold, and include sneezing, itching and a runny or blocked up nose.

1. Enjoy a cuppa

Tea (especially green tea) is great for helping stop allergies. It contains natural antihistamines, which may lessen the symptoms. Green tea is rich in allergy-busting quercetin, and antioxidants that may battle mucus, so popping the kettle on’s an easy win to help keep sneezes at bay.

2. Avoid spices and alcohol

When high pollen counts are triggering symptoms, avoid spicy foods as these create histamines which can add to your seasonal allergies. Yeast-containing foods like alcohol and some breads , also contain histamines, so avoid these when the pollen count’s giving you trouble.

3. Up your omega-3

Just in case you’d missed the memo that omega-3’s GREAT, studies show it can help blitz allergy symptoms too. Adults with asthma (which has a similar inflammation response to other allergies) who took an omega-3 supplement had much lower levels of inflammation – chia seeds and walnuts are a great source of the fatty acid.

4. Snack on soluble fibre

A healthy small intestine is packed with enzymes that help break down histamine, and studies show soluble fibre can boost these enzymes. Grain-like seeds, such as quinoa, millet, amaranth and buckwheat, and seaweed, berries and green veg are all great sources of soluble fibre, so fill your boots!

5. Say “yes” to yoghurt

Bacterial cultures found in yoghurt (those things that were called probiotics) hold similar bacteria to those living in your gut. Healthy gut bacteria help keep your immune system in tip-top condition, which makes it easier for your body to fight allergies naturally. And let’s face it, it’s pretty delish, too…

6. Maintain a healthy weight

Researchers found being obese may actually make allergies worse, as there was an improvement in overweight people’s asthma symptoms after they piled off the pounds. Like we NEEDED another reason to eat healthy and hit the gym, right?

7. Switch to a low-salt diet

Studies show eating a diet high in salt may make the allergic response more severe, and that a low-salt diet has the double whammy of boosting lung function and decreasing allergy symptoms. Swap out salt by increasing your intake of fresh veg and cutting down on processed foods – solid advice, even if you’re sniffle-free!   Sources www.bodyecology.com/articles/histamine-hack-how-to-safely-eat-fermented-foods www.ncbi.nlm.nih.gov/pubmed/15674003 www.nhs.uk/news/food-and-diet/probiotic-yoghurts-may-help-hay-fever/ www.nutritionfacts.org/video/how-to-treat-asthma-with-a-low-salt-diet/ www.nutritionfacts.org/video/vitamin-D-for-asthma/
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