7 Natural Ways to Reduce Allergy Symptoms

The number of adults & children suffering from pollen allergies is rising. For some it means a few sneezes & sniffles, and for others it can be a hugely debilitating time. Hay fever and allergies is an area in which diet and lifestyle can play a key role, as a preventative measure & to help dampen down already developed symptoms.

For many, antihistamines are the solution for managing symptoms so let’s start with what histamine actually is and how it can effect health. 

Histamine is a chemical released in the body, as part of its natural immune response. It also naturally occurs in everyday foods and some foods encourage our body to produce higher amounts. Low levels of histamine in the body is not a problem, in fact it’s vital for survival, but it’s when there is a build up that problems occur. 

For hay fever sufferers, the immune system overreacts to irritants in the air, causing rapid histamine release at a rate faster than their body can remove it, which leads to the typical hay fever symptoms of sneezing, wheezing & runny/itchy eyes & mouths.

You may be used to taking antihistamines to alleviate symptoms but all antihistamines do is patch over your histamine receptors so they can’t create a reaction (sneeze, wheeze, etc.); they have no impact on your histamine levels themselves.

Certain key nutrients however increase histamine breakdown, and we can also lessen histamine invasion through our diet as there are certain foods which are high in histamine that may aggravate or worsen these symptoms. There are also foods that are naturally low in histamine which may help in easing or reducing the severity of symptoms caused by histamine.

WHAT ELSE CONTRIBUTES TO HIGHER LEVELS OF HISTAMINE?

Inflammation – high levels of inflammation in the body automatically mean your immune system is overreacting & your body is on high alert to potential allergens. This is one of the first things to address both through diet, lifestyle & supplements.
Hormone imbalances  – Histamines are influenced by hormonal fluctuations, particularly estrogen levels. As menopause ushers in erratic hormonal changes, it can exacerbate your body’s response to allergens. Suddenly, seasonal allergies become more severe, and previously harmless foods trigger unpleasant reactions.
Gut health – an imbalance of the gut microbiome is linked with hay fever, increased allergies & symptoms of histamine intolerance.
Poor liver health & detoxification – if your liver & detoxification pathways are not working optimally then a build up of histamine is only going to have more noticeable effects.

SO WHAT DO WE DO?

Here are 7 natural ways to reduce your histamine levels.

Eat a low-histamine diet: To reduce histamine levels, consider incorporating more low-histamine foods into your diet, such as fresh vegetables, fruits, and meats. Avoid or limit high-histamine foods, such as fermented products, aged cheeses, processed meats, and alcohol.
Take supplements: Certain supplements, such as quercetin and vitamin C, may help reduce histamine levels and reduce allergy symptoms. Dosages of 400mg quercetin twice per day and up to 2000mg of vitamin C have seen to be beneficial. (Consult with a healthcare professional before adding supplements to your diet).
Nettle Leaf Tea: Some research has linked treatment with stinging nettle leaf to relief of symptoms due to nettle’s ability to reduce the amount of histamine in the body.
Get enough sleep: Sleep plays a vital role in maintaining overall health and can help reduce histamine levels. Aim for 7-9 hours of sleep per night.
Manage stress: Stress triggers the release of histamine and can worsen allergy symptoms and allergic reactions. Practice stress-reducing techniques, such as meditation, yoga, or deep breathing, to help lower histamine levels.
Exercise regularly: Regular physical activity can help reduce inflammation and lower histamine levels. Aim for at least 30 minutes of moderate-intensity exercise a day.
Stay hydrated: Drinking enough water can help flush out histamine and other toxins from the body. Aim for at least 8 cups of water a day.

By incorporating these natural strategies into your daily routine, you can help reduce histamine levels and improve your overall health and well-being.

Need some guidance with diet and lifestyle? Email Health Coach Lisa at: support@behealthyoga.com to learn how her personalized programs can help you achieve your goals.