Hay fever, also referred to as allergic rhinitis, is an immune system related issue which is dominated by a Th2 response. Our immune system recognises external substances such as pollen as something harmful and then creates antibodies against it. These antibodies are proteins we produce against harmful pathogens such as bacteria and viruses. In the instance of hay fever, each time you come in contact with harmless substances such as pollen, the antibodies will signal to our immune system to release histamine (and other chemicals), which sets off a stream of symptoms like sneezing, a runny nose and itchy eyes. Additional common symptoms of hay fever are headaches and an itchy or sore throat. Tree pollen tends to be in spring and grass and weed pollen is usually in the summer and the severity of people’s hay fever will depend on which factor aggravates their immune system the most.

Hayfever and allergies - It all starts in the gut

As hay fever is an immune system disorder, supporting gut health is a vital place to start when it comes to nutrition, given that the digestive system houses a huge proportion of our immune system[i]. There are three key areas to consider here when it comes to supporting digestive health and in turn, immune system homeostasis, as follows:

• Prebiotic foods – these are foods that feed our beneficial bacteria within our digestive system. Mainly plant based foods that contain a good amount of fibre such as: apples, pears, onions (all of which are also good sources of quercetin which we will come next) cabbage, kale, cauliflower, legumes and oats.
• Probiotic foods – these are fermented foods that help to support the health of our digestive system such as sauerkraut and kimchi. Studies have shown that inclusion of specific lactic acid bacteria containing foods can actually help to down regulate a Th2 mediated immune response meaning that regular inclusion of these foods may support a reduction in hay fever symptoms[ii].
• Vitamin A and vitamin D – Not only are these fat soluble vitamins vital for the health of the digestive tissue[iii], they are also known for their immune modulatory effects too[iv], making them an important consideration for a variety of reasons. Western diets are typically low on intake of fruits and vegetables that contain these important nutrients such as the orange and yellow ones that predominantly provide us with our vitamin A. It is not only diet that is of importance here with other factors such as our lifestyle impacting upon our levels as our indoor lifestyles can affect our intake of vitamin D status given that our primary source is sunlight.
  

If the diet is lacking in the above foods to support the health of the microbiome such as the fermented foods then specific probiotics may be of use here having been studied for their beneficial clinical and immunological effect in the treatment of hay fever[v]. The word ‘probiotic’ itself, comes from the Latin meaning ‘for life’ which is interesting for those suffering from this condition that can really impact upon life during their hay fever season.

Recommended supplements for hayfever

Quercetin

Quercetin is a flavonoid and powerful antioxidant which has been shown to inhibit histamine release, decrease proinflammatory cytokines, improve the balance of the Th2 to Th1 dominance and restrain IgE antibody formation. It is for these immune modulating reasons that it has been shown to be useful in the treatment of hay fever[vi]. It is for this reason that quercetin is usually the main ingredient of nutritional formulas that have been developed to reduce the symptoms of hay fever. Healthiest and easily accessible foods highest in quercetin are apples, onions (especially red onions[vii]), and berries. Preparation of these foods is also important for example, cooking onions seems to release the quercetin so you get over a 50% higher concentration of quercetin[viii]. Even preparing an onion can alter the amounts consumed as there is more of the compound in the layers closest to the skin[ix] so be careful not to remove too much when peeling. Even with the best preparation and consumption of this phytonutrient, it can be difficult to obtain therapeutic amounts of quercetin through foods at the time of year when you need it and short term supplementing may be useful.

Nettles

Nettles have also shown great potential to reduce the symptoms of hay fever with their ability to down regulate the pro-inflammatory pathways relating to the symptoms[x]. For those who love the wild, get your gardening gloves on and pick out the nettle tips in Spring before they start to flower to make your own fresh nettle tea or nettle soup. For those who prefer to get the benefit in a simpler way without having to brave the outdoors and the pollens, nettle tends to be a key ingredient in supplements designed for hay fever. It can also be taken on its own as a herbal tincture or via a nice cup of nettle tea.

Medicinal Mushrooms

Medicinal mushrooms are well-known immune modulators. For hay fever, one of the most researched mushrooms is Reishi[xi]. This is down to its beta glucans content and also specific bioflavonoids called triterpenes that have shown to inhibit histamine release and therefore support a reduction in symptoms. Reishi mushroom is also well known for its anti-inflammatory capacity[xii].

Agaricus blazei mushroom has also been particularly well researched around tree pollens and has shown great promise at reducing the specific IgE levels during the season with basophils becoming less sensitive to allergen activation[xiii].

Pycnogenol

Pycnogenol, derived from the French Maritime Pine tree also has proven potential but best results are shown when this is taken in supplemental form 7-8 weeks prior to onset of seasonal allergies[xiv]. It is also worth noting that Pycnogenol also has also shown clinical use for improvement of skin elasticity and hydration through the increased synthesis of hyaluronic acid and possibly collagen[xv] which is a nice additional benefit to supplementing with this particular extract.

Anti-inflammatory compounds

The word Rhinitis comes from the Greek for nose with the ending 'itis' implying inflammation. Where this inflammation is present in a condition, any foods that activate anti-inflammatory pathways may be helpful. One common food, much renowned now for its anti-inflammatory benefit is turmeric but the more accessible ginger is also a potent anti-inflammatory. These foods can be used in your foods, juices or steeped as a tea. Where these foods are less used in the diet, then supplements with stronger extracts and cofactors for absorption may be helpful.

We also should evaluate essential fat balance when it comes to inflammation. Omega 6 fats such as those from animal fats should be moderated due to their pro-inflammatory effect and omega 3 fats such as those from oily fish or flaxseed should be well represented in the diet due to their anti-inflammatory effect. One particular study assessing this correlation confirms that a high intake of margarine and omega 6 fats in comparison to omega 3 fats was positively associated with hay fever symptoms[xvi].

Black seed

Black seed (Nigella Sativa) has been used traditionally for immune health by various cultures throughout the world. Consumption of oil has also been shown to be effective in reducing hay fever symptoms such as nasal congestion through its anti-inflammatory effects in our body. It is also thought to improve our immune response with antihistamine activity to support a reduction in symptoms such as itchy eyes and sneezing[xvii]. One study also looked at the use of the oil via nasal drop application which showed an improvement in tolerability of allergen exposure by 55%[xviii].

Lifestyle

Interestingly a study on lifestyle factors also identifies aerobic exercise as a key factor in the reduction of hay fever symptoms[xix]. As always a healthy lifestyle as well as a healthy diet are both important factors when it comes to the successful management of conditions.


We have other blog articles written about managing hayfever naturally. Please see links below:

Nutrients For Balancing Hayfever: Nutrients for Balancing Hay Fever

Nutrition For Hayfever: Nutrition for Hayfever

Using The Bowen Technique prior to the start of your Hayfever season, to reduce symptoms: Hay Fever & Seasonal Rhinitis with Bowen Therapy