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  • Writer's pictureCarmen Clark Nutritionist

10 Tips to Survive Allergy Season

This is spring in Melbourne everyone, sun, rain, hail, wind, hot, cold you have to be prepared for anything! And if we find it hard keeping up with the weather imagine how our immune systems feel after being exposed to pollen, mold, dust, grass AND crazy weather!

Here are some tips to surviving the allergy season by eating foods that reduce the inflammatory response associated with itching, hives, redness, puffiness, runny nose and tearing eyes.

1. Omega 3 - rich foods that help reduce inflammation.

- include a variety of fish: Salmon, Mackerel, Sardines, Anchovies, Herring, Oysters. Grass raised animal meat and eggs. Nuts and Seeds: Walnuts, Flax/Linseed, Chia in your daily diet.

2. Turmeric - is anti-inflammatory as well as a good liver supporting herb.

-You can enjoy it in Turmeric Lattes, Golden Milk drinks, grated into curries or used to make gummies.

3. Bromelain - found and derived from the core of pineapple, reduces inflammation of soft tissues in the eyes and nose, breaking down proteins collected in mucus for easy removal from the body.

- Make smoothies with pineapple- include the core :)

4. Vitality - exercise helps to boost your vitality by helping you immune system function appropriately and may reduce your response to aggravating allergens.

-Exercise that deplete your energy leaving you tired all the time will not help vitality. Go for lighter exercise, you should feel happy and energised after exercise.

5. Vitamin C - available in high amounts in broccoli, capsium, citrus fruits and kiwi's. Brightly coloured veggies and fruits also help to support a healthy immune system and mucous membrane health.

-Aim for 3-5 cups of raw cut veggies and 2 -3 fruits a day. Organic produce is best, locally sourced for highest nutritional value. Smoothies are great this time of year to get a whole bunch of veggies in daily.

6. Vitamin D - Made in our bodies when our skin is exposed to the sun. Food sources are fats from animals, milk, cheese, fish and eggs try to get produce that is grass pastured or wild. It is also available in small amounts in mushrooms and some algaes.

-Get out into the sun and expose your skin - make sure you don't go out at the hottest parts of the day, be sun smart.

7. Gut Health - Regular bowel movements (1-2 bowel movements per day) help the body eliminate excess histamine which may reduce the severity of the allergic reaction.

Fermented foods help to colonise the gut with beneficial bacteria to help support a healthy immune response.

Stews, soups and jellies (home made) that contain bone broth or gelatin help to support healthy GIT and immune responses.

-Start incorporating these into your diet, aim for at least 1-2

8. Rest - over work, and late nights increase stress hormones and enhance allergic responses, therefore, if your body would benefit from a few early nights and if your allergies are causing you grief;

-Aim for 8 hours a day, try to be in bed by 10pm, see how much better you feel after a week :)

9. Hydration - We need water for all the functions of our body including the production of mucus, tears and all the fluid lost from a constantly runny nose. If water consumption is low it can make us feel tired and sluggish.

-Try to get 2 litres of water a day, may be flavoured with lemon juice, cucumber or fresh mint leaves which is also help with absorption and less trips to the loo.

10. Clean House - dust and mold can collect in carpets, in vents, on curtains and in corners of the house not used much or that have low ventilation.

-Giving the house a good spring clean with environmentally safe products without toxic chemicals can really help improve your ability to cope with allergens in the environment.

If you try all these tips and find that your allergies are still impacting your life please book a consultation with your nutritionist to help develop a treatment plan that will get you feeling better faster!

NOTE: If you are on medication, check with your Dr or practitioner to ensure there are no interactions with your medication and these foods.

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