Allergy diet: what helps against hay fever & co

Watery eyes, itchy nose, constant sneezing – spring and summer are a challenge for hay fever sufferers. When the immune system overreacts, the burden can be intense. Did you know that taking omega-3 fatty acids or black cumin oil can help relieve your symptoms?

1. How does an allergy develop?
2. What can you do about allergies?
3. Tips specifically for pollen allergy sufferers
4. Desensitization

How does an allergy develop?

The immune system’s job is to fight off pathogens like bacteria and viruses. But in the case of an allergy, our body’s defenses attack harmless substances like pollen or components in food. Since the 1970s, allergic reactions have become increasingly common. According to the Robert Koch Institute, more than 30% of adults experience at least one allergy during their lifetime. Hay fever is the most common allergic complaint.

What can you do about allergies?

Allergies usually last a lifetime. Often, medications are the only solution. But there are alternatives! Here’s what may help with allergies.

Many sufferers turn to medication. Antihistamines reduce symptoms by blocking receptors for the chemical messenger histamine. Histamine triggers typical allergy symptoms like runny nose or skin redness. However, histamine is also important in the central nervous system, including for appetite and sleep-wake regulation. That’s why some antihistamines cause drowsiness and are even used in sleeping aids. Common side effects include dizziness and headaches. Those with heart, kidney, or liver conditions, or who are pregnant or breastfeeding, should only take antihistamines under medical supervision.

To ease allergy symptoms like hay fever, a low-histamine diet can be beneficial. Histamine occurs naturally in foods (e.g. tomatoes or spinach) or forms during bacterial breakdown of the amino acid histidine. Foods produced by fermentation or long aging (e.g. sauerkraut, cheese, sausage, wine, or beer) are especially high in histamine and should be avoided. Opt instead for fresh, unprocessed foods.

It’s not always possible to avoid allergens. This is easiest with foods, as allergens must be listed on the ingredients label. Avoiding grass and pollen is much harder. But there are ways to at least reduce exposure.

Omega-3 fatty acids are best known for their positive effects on heart and blood vessel health. But they may also help reduce allergy symptoms thanks to their anti-inflammatory properties. Omega-3 fatty acids compete with the omega-6 fatty acid arachidonic acid for the enzymes cyclooxygenase and lipoxygenase. Arachidonic acid is converted by these enzymes into messenger substances (prostaglandins and leukotrienes) that contribute to inflammation and allergic reactions. If omega-3 levels are low, more omega-6 is converted into pro-inflammatory substances. In contrast, messenger substances derived from omega-3 fatty acids have an anti-inflammatory effect and may therefore help with allergic conditions.

Arachidonic acid is found mostly in meat and animal fats, or is produced in the body from the omega-6 fatty acid linoleic acid. For inflammatory autoimmune diseases like rheumatoid arthritis or multiple sclerosis, a diet low in arachidonic acid is often recommended. Learn more in this blog post: What you need to know about omega-3 fatty acids.

The omega-3 fatty acid alpha-linolenic acid (ALA) is one of the essential nutrients, meaning it must be consumed daily through the diet. ALA is found in plant oils (e.g. rapeseed, flaxseed), nuts (e.g. walnuts), chia and flaxseeds, wheat germ, and avocado. From ALA, the body can produce the long-chain omega-3 fatty acids EPA and DHA, which are precursors to anti-inflammatory messenger substances. However, this conversion is limited, so EPA and DHA should also be consumed directly. Unfortunately, these are found almost exclusively in fatty sea fish or algae. Vegan supplements like nutri+ Omega-3 Capsules help meet this need.

Tips specifically for pollen allergy sufferers

Outdoor activities can be tough with hay fever. A pollen calendar or app helps track current pollen levels so you can better plan your day.

Since pollen levels are generally lower in the evening, this is the best time to air out your home. Regular vacuuming and mopping also helps reduce indoor pollen.

If you suffer from hay fever, showering in the evening and going to bed with freshly washed hair helps reduce nighttime pollen exposure and keeps your pillow as pollen-free as possible.

Pollen allergy sufferers often react to certain foods or find their symptoms worsen after eating them. A typical example of cross-reactivity is birch pollen and apples, which have similar allergen structures. The intensity of the reaction varies by individual. Many foods cause no symptoms when cooked. Ingredients in cosmetics or cleaning products can also worsen allergic symptoms.

Black cumin (Nigella sativa) was used as a healing plant in ancient Egypt. Its essential oils are said to support digestion, strengthen the immune system, and reduce histamine release. Scientific studies on asthma and hay fever suggest that black cumin has anti-asthmatic and anti-allergic effects. You can also find black cumin oil in our Entlüfter. Learn more about black cumin oil in our blog post: Black cumin: Traditional remedy and superfood.

Desensitization

Desensitization (also called hyposensitization) is an allergen-specific immunotherapy in which the immune system is gradually exposed to the allergen. This can reduce or prevent allergic reactions. Good results are often achieved for pollen, dust mite, or animal hair allergies. For food allergies, this therapy is currently not applicable. Anyone choosing this route should commit to a three-year treatment period.