The sniffles of spring

Spring is here, and finally the dreary and cold winter is over, blooming with the promise of warmer days and more sunshine. For many, though, spring also means sneezing, itchy eyes and runny noses. However, do not allow allergies to ruin the beauty of spring. With a few simple routines, simple foods and natural strategies, you can breathe easier and enjoy every moment of this happy season.

Histamine, the messenger that packs a punch

Histamine is a natural chemical in your body that acts as a messenger. It helps your immune system defend you when it things that something harmful has entered your body, such as pollen, dust, or certain foods.

Think of histamine like a burglar alarm system in your house. If something suspicious enters your body, like pollen or a food that your body does not like, the alarm goes off, activating your immune system to the site of irritation. This histamine ‘alarm’ causes changes such as sneezing, itching, watery eyes or swelling. These are your body’s ways of trying to flush out the invader.

Histamine is not bad, it is your body’s way to protect you, however your body can overreact and release too much histamine to harmless things, like pollen. When this occurs, you experience these effects as allergies. Medication, called antihistamines, can help by switching off or calming this ‘alarm system’, which allows your symptoms to settle down.

Morning routines to start the day in the right way

Shower after waking: Pollen suspending in the air can settle on your skin and hair overnight. A quick shower and rinse will remove this layer of pollen before it has an opportunity to irritate your nose, eyes and skin.

Nasal rinse: As uncomfortable as it may seem, using a saline spray or a neti pot will help to clear your nasal passages of any overnight pollen buildup.

Breakfast boost: To decrease the amount of histamine in your body naturally, eat foods rich in quercetin (a flavonoid antioxidant and anti-inflammatory), such as apples, berries or onions.

Daily habits that could reduce exposure

If your allergies are difficult to handle, there are other things that you can do to limit your symptoms.

Check pollen forecasts: Pollen forecasts in your area are available online, wherever you are in the world. Try to plan outdoor activities for low-pollen times of the day, such as the late afternoon or after rain.

Keep your windows closed: Pollen and dust tends to blow in from the outside and settle on yourself and your furniture, and since it is too small to see with the naked eye, it can easily accumulate, worsening your symptoms. Try to keep your windows closed in your home or office, and car, especially during peak pollen hours.

Change clothes and wash hands: This may increase your laundry load, so you would need to consider your weekly schedule and compare that to your need to control your symptoms. Regular clothing change, especially when coming in from the outside and regular washing of hands will help remove pollen and dust from your skin, nose and eyes, and will help manage your symptoms.

Vacuum and dust regularly: For best results when vacuuming, try to use a High-efficiency particulate air filter (HEPA). This mechanical air filter will remove at least 99.97% of airborne particles as small as 0.3 micrometers. This will help reduce indoor allergens which have settled on your furniture and floors.

Midday strategies to stay comfortable

Drinking enough water helps to thin your mucus and helps your respiratory system stay clear, so ensure that you stay hydrated.

Eye relief is essential in providing yourself a comfortable and productive day. Try using cold compresses or lubricating eye drops as this can reduce redness and irritation.

Herbal teas are also useful in staying comfortable during this time. Try using nettle tea or peppermint tea, which can act as natural antihistamines and help soothe any irritation that you may experience.

Evening routine to reset and recover

As pollen will settle on you during the day, try to shower before bedtime as well. This will remove pollen from your skin and hair, allowing you to enjoy your rest with reduced symptoms.

Consider allergen-proof pillows and mattress covers, and try replacing your bedding weekly. If this does not fit your schedule, try replacing your bedding as frequently as your allergy symptoms and schedule allows.

Essential oils can also be useful in reducing your symptoms. Diffusing eucalyptus or peppermint oils can help open your nasal passages and support a restful sleep.

Food and supplement tips

Foods rich in vitamin C could help reduce histamine reactions, itching and swelling. Try including more citrus, strawberries and bell peppers into your diet during this time.

Omega-3 fatty acids can help reduce any forms of swelling and inflammation. Try to increase your intake of fatty fish, such as salmon, tuna, herring, sardines and anchovies. Chia seeds and walnuts can also help any inflammatory symptoms.

You could also increase your intake of food containing probiotics, such as yogurt or fermented foods. A healthy gut is linked to a healthy immune response.

Bonus lifestyle tips

Remembering that pollen comes in from the outside, try to limit any outdoor workouts during peak pollen times. It would also be beneficial during this season to try to do all workouts indoors.

When mowing the lawn or gardening, it would be beneficial to use a mask to help decrease the amount of pollen, dust or grass that has contact with your nose and face.

Be aware of the stress that you encounter during your day. High amounts of stress can make any allergy symptoms worse. Try mindfulness, yoga or gentle walks, as these practices can help manage your stress.

The bottom line

Spring is a most beautiful season, filled with life, however your symptoms do not have to control your life. With a few simple routines, natural remedies and smart habits, you can reduce your symptoms, feel energised and fully enjoy the beauty of the season.

Breathe deeply, move freely, and allow yourself to focus on the season, not on your allergies.