It’s the time of year when the sun is finally shining, and we want to be outside frolicking in nature, sniffing flowers and lounging around on the grass. But there’s just one small snag (ACHOOOO!).
Anyone who’s experienced hay fever (a whopping 1 in 5 of us in the UK)[1] will know just how unpleasant it can be. Sneezing, wheezing, coughing, with itchy eyes and a constantly running nose, it can leave you feeling tired, headachy and generally pretty rubbish.
Hay fever (also known as allergic rhinitis) is an allergic response triggered by allergens in the air (like pollen). Even though these allergens are harmless, our immune system kicks in and releases chemicals into your blood stream, including histamine. This causes an inflammatory response, which can lead to the symptoms commonly experienced in hay fever, like sneezing, a runny or blocked nose, coughing, itchy, red eyes and fatigue.
So what can we do about it?
It’s impossible to avoid exposure to pollen altogether during the summer months, but there are some natural remedies that might help to support the immune system during this time.
So read on for our tips for how to beat hay fever naturally:
1. Quercetin
Quercetin is one of a group of plant chemicals known as flavonoids, which are present in a number of plants. Food sources of quercetin include onions, broccoli, asparagus, green peppers, tomatoes, apples (especially the skin), berries, green tea and red wine.
Quercetin is known for its high antioxidant and anti-inflammatory properties, and appears to have potent anti-allergic mechanisms that may be helpful for hay fever sufferers.[2] In particular, it works by inhibiting histamine production as well as pro-inflammatory mediators.[3]
One of our favourite Quercetin products is Terranova’s Quercetin Nettle Complex, which combines Quercetin with Nettle (another helpful one for seasonal allergies[4]), as well as other plant ingredients supportive of hay fever, such as turmeric, elderflower, vitamin C[5] and bromelain.
2. Reishi mushroom
Medicinal mushrooms have been used in Asia for the prevention and treatment of various diseases for many hundreds of years. Closer to home, medicinal mushrooms have exploded in popularity recently, popping up in shakes, coffees and supplements of every shape and size. But can they help with hay fever?
Although there’s not a huge amount of research into this yet, Reishi mushroom may be supportive for the symptoms of hay fever – research suggests this mushroom has potent anti-inflammatory, antioxidant and immune-modulating properties which may help with seasonal allergies.[6] The Reishi spores help to block histamine release as well as regulating an overstimulated immune system.[7]
We love Mushrooms 4 Life’s range of reishi mushrooms, available in capsules, spore capsules, cacao drink and coffee.
Another new favourite for allergies is Living Nutrition’s Aller-Plex, with Reishi, Nettle and Turmeric.
3. Turmeric
You may have heard of turmeric for its anti-inflammatory properties, but what does the science say? In fact, many studies have demonstrated the anti-inflammatory and antioxidant properties of turmeric.[8] Curcumin, one of the components of turmeric, is particularly helpful in suppressing inflammation within the body, by lowering histamine levels. It can therefore be a useful tool in dampening down the inflammation associated with hay fever.
Add turmeric powder to your smoothies, curries and soups during hay fever season. If you want to try something more potent, our favourite supplements are Viridian’s Curcumin Complex, as well as Terranova’s Fermented Turmeric. We also love Viridian’s Curcumin Latte for adding to smoothies and hot milk.
4. Local honey
While there is only a small amount of research into the efficacy of local honey for hay fever[9], it may be worth trying a spoonful of local honey a day during the spring and summer months. The theory is that exposure to a consistent low dose of the allergen (in the honey) may help the body build up a tolerance, reducing the risk of overwhelming the immune system to that same allergen in the environment. Also, it tastes delicious!
Try and get the honey from as close to where you live as possible. We have a lovely, raw local honey in the shop which is made in Upton, near Retford.
5. Black Seed Oil
Some research suggests that black seed oil may be an effective and natural way to reduce the duration and severity of hay fever symptoms.[10,11]
Black seed oil has been used medicinally for over 2,000 years, and was described in ancient times as a treatment for ‘every illness but death’!
In one study, black seed oil supplementation for one month significantly reduced symptoms of hay fever including sneezing, itching and nasal congestion.[10] Another study also showed significant reductions in hay fever symptoms.[11] It’s thought that black seed oil’s anti-inflammatory properties contribute to this alleviation of symptoms. It may also improve our body’s immune response, through anti-histamine effects.
Although more research is needed, this suggests that black seed oil may be an effective and safe way to treat hay fever.
Our favourite is Viridian’s high potency black seed oil. Enjoy straight off the spoon (be warned, it is strong stuff!) or with hot water and a bit of local honey for a warming drink.
Remember – we are here to help so for more information on how to tackle hay fever naturally, including any of the supplements mentioned above, feel free to pop into the store or give us a call. Please note, this blog should not be taken as medical advice – if you have any health concerns or are taking prescribed medication, please consult your GP.
About Suzy
Suzy is a Nutritional Therapist specialising in female hormonal health. To find out how she can help you, book in for your free 30-minute consultation.
References
- NHS, Allergic Rhinitis Fact Sheet, available at: https://www.nhs.uk/conditions/allergic-rhinitis/#non-allergic-rhinitis
- Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and its anti-allergic immune response. Molecules. 2016 May 12;21(5):623.
- Jafarinia M, Sadat Hosseini M, Kasiri N, Fazel N, Fathi F, Ganjalikhani Hakemi M, Eskandari N. Quercetin with the potential effect on allergic diseases. Allergy, Asthma & Clinical Immunology. 2020 Dec;16:1-1.
- Thornhill SM, Kelly AM. Natural treatment of perennial allergic rhinitis. Alternative Medicine Review. 2000 Oct 1;5(5):448-54.
- Clemetson CA. Histamine and ascorbic acid in human blood. J Nutr. 1980;110(4):662-668.
- Bhardwaj N, Katyal P, K Sharma A. Suppression of inflammatory and allergic responses by pharmacologically potent fungus Ganoderma lucidum. Recent patents on inflammation & allergy drug discovery. 2014 May 1;8(2):104-17.
- Zhao H, Zhang Q, Zhao L, Huang X, Wang J, Kang X. Spore powder of Ganoderma lucidum improves cancer-related fatigue in breast cancer patients undergoing endocrine therapy: a pilot clinical trial. Evidence-Based Complementary and Alternative Medicine. 2012 Oct;2012
- Ghiamati Yazdi F, Soleimanian-Zad S, van den Worm E, Folkerts G. Turmeric extract: potential use as a prebiotic and anti-inflammatory compound?. Plant foods for human nutrition. 2019 Sep 15;74:293-9.
- Asha’ari ZA, Ahmad MZ, Din WS, Hussin CM, Leman I. Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East coast of Peninsular Malaysia. Annals of Saudi medicine. 2013 Sep;33(5):469-75.
- Nikakhlagh S, Rahim F, Aryani FH (2011) Herbal treatment of allergic rhinitis: the use of Nigella sativa. Am J Otolaryngol;32(5):402-7
- Kalus U, Pruss A, Bystron J (2003) Effect of Nigella sativa (black seed) on subjective feeling in patients with allergic diseases. Phytother Res;17(10):1209-14.