We are currently in the peak of allergy season, and nobody wants to be walking around with red, puffy eyes and a scratchy throat. Here are some natural ways we can manage our allergy symptoms.
According to the National Institute of Environmental Health Science, some common allergens to look out for include, but are not limited to, pollens, fungal spores, house dust mites, and animal epithelial materials. An allergic reaction occurs when our body mistakes an allergen as a dangerous substance and tries to attack it. When the body is exposed to an allergen, it attaches to an immunoglobulin IgE, which is attached to a mast cell. Once this binding occurs, our mast cells release histamines, which cause our allergic symptoms such as watery eyes, a runny nose, itching, and sneezing.
Let's now delve into natural ways to alleviate allergic symptoms. One approach an individual can take is the nutritional pathway, as demonstrated in a study by Zhang (2023). This study illustrates how foods rich in fatty acids, fiber, vitamins A, D, and E, as well as minerals such as zinc, iron, and selenium, can help suppress type 2 inflammation. Moreover, the research states that compared to the Western diet, which is a risk factor for developing allergic diseases, swapping to a Mediterranean diet has been found to be protective. A Mediterranean diet places a heavy emphasis on vegetables, fruits, extra virgin olive oil, whole grain breads and cereals, legumes or beans (e.g., chickpeas, kidney beans, or lentils), nuts and seeds, fish and seafood, onion, garlic, and other herbs and spices (e.g., oregano, coriander, cumin, etc.).
Now, for the good stuff—what key ingredients should you look for when buying a supplement to help with allergy symptoms?
Quercetin: Quercetin is a potent antioxidant, anti-inflammatory, and immunomodulator, with well-established research supporting its anti-allergic properties such as the inhibition of histamine release. A study by Mleck et al. (2016) stated that plant extract of quercetin has proven to be more effective in inhibiting Interleukin-8 (which is high in individuals with allergic rhinitis) compared to disodium cromoglycate (an anti-allergic drug). With its anti-inflammatory and immunomodulator properties, it can help decrease inflammatory mediators and excessive inflammation while regulating the immune system's response to allergens.
Stinging Nettle: Stinging Nettle has been used for many years as a traditional medicine for wounds, joint pains, and cuts. Like quercetin, it has abundant studies indicating its use in relieving allergic symptoms. In one study, "57% of patients rated nettles as effective in relieving allergies, and 48% said that nettles were more effective than allergy medications they had used previously." Stinging nettle leaves contain anti-inflammatory and antioxidant compounds like polyphenols and carotenoids, as well as being abundant in minerals and vitamins.
Manuka Honey: Manuka honey, originally from New Zealand, has gained popularity for its antibacterial qualities and offers many benefits for wound healing, cough, and more. Interestingly, research has shown that this honey can alleviate allergic symptoms after consumption. A study by Yong et al. (2021) indicated that manuka honey contains certain chemical compositions including "gallic acid, p-coumaric acid, kaempferol, syringic acid, and caffeic acid which have anti-allergic effects."
Perilla: Perilla has polyphenolic phytochemical constituents that can aid in suppressing allergic immunoglobulin in response to allergens. A positive aspect of finding supplements with Perilla is that there have been reports from patients of no adverse events or abnormalities when taking Perilla extract (Takano et al., 2004). The anti-allergic component of Perilla was found to be more effective than another anti-allergic drug medication called tranilast; therefore, Perilla is a promising herb for treating allergic diseases (Makino, 2003).
In addition to nutrition and supplements, it is important to be mindful of our surroundings. A study by Nanda et al. (2022) states that there is an increased prevalence of allergic diseases in urbanization and industrialization, therefore improving air quality can have added benefits. A simple way to purify the air is by using an air purifier or having air-purifying plants like snake plant, peace lily, and spider plant.
In health and vitality,
TOCP team
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