5 Foods To Soothe Seasonal Allergies

Spring is the time for flowers, blue skies, birds chirping and green grass. Everywhere you look the leaves on the trees are bursting into life.

For some people spring also brings discomfort, sneezing, itchy eyes and a runny nose. I used to be one of those people. For years I suffered with spring allergies until I changed my diet to reduce inflammation in my body. Inflammation is caused by the cells of our immune system immediately traveling to the site of injury or irritation.

According to  Mike Tringale, senior vice president of External Affairs for the Asthma and Allergy Foundation of America (AAFA),

“An allergic disorder means you have a chronic disease
of your immune system.”

The pollen in the air kicks our immune system into overdrive. If we are already inflamed then the extra stress causes our system to overreact. The extra mucus in our sinuses, eyes and throat is our body’s attempt to restore balance. Reducing the inflammation in our body is the key to reducing allergy symptoms.

Antihistamines, eye drops and nose sprays may bring relief but really only put a band-aid on the problem. When you begin to heal the underlying cause, inflammation, the allergies will stop and you will breathe freely again.

The good news is many fruits, vegetables, spices and herbs provide natural allergy relief. The antioxidants, vitamins, minerals and anti-inflammatory properties found in certain foods support your immune system, soothe inflammation and reduce allergic symptoms.

Food has been used as medicine in traditional cultures long before we had pharmaceuticals.

Instead of reaching for medication help your body return to an optimal state of health naturally by following an anti-inflammatory lifestyle and adding in foods that reduce inflammation naturally.

Anti-Inflammatory Lifestyle

• Eat whole foods with lots of vegetables. Avoid processed foods and chemicals. Vegetables are inherently anti-inflammatory. Have your diet be 70% vegetables.
• Remove the most common inflammatory foods; gluten, dairy and sugar. This doesn’t mean you can never eat these foods again. But if you are suffering with allergy symptoms taking them out will bring quick relief.
• Change your oil. Take out vegetable oils, canola oil and soybean oil. These oils are highly inflammatory. Use healthy oils like olive oil, coconut oil and ghee.
• Get plenty of omega 3 fats from wild salmon, sardines, flax and chia. Omega 3 fats naturally reduce inflammation.
• Learn to relax to engage your vagus nerve, the most powerful nerve in your body that runs from your stomach to your brain. Yoga, meditation, deep breathing, tapping or taking a hot bath stimulates the vagus nerve which relaxes your whole body and lowers inflammation.
• Exercise to release toxins from your body. Excess toxins cause inflammation. I recommend Interval Training, it only takes 12 minutes.

Top 5 Anti-Inflammatory Foods

1. Kale

This leafy green is high in magnesium a powerful mineral that affects how hundreds of enzymes react in your body and protects against inflammation.  Researchers at the University of Nottingham in the UK found that more magnesium in the diet increased lung function and decreased risk of wheezing and airway reactivity. It is also high in Vitamin K which has been shown to decrease inflammation.

Kale and other dark leaf greens like swiss chard, spinach and collards contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against inflammation and cellular damage.

Recipe: Sauteed Kale with Mushrooms and Carrots

 

2. Broccoli

This vegetable contains a compound called sulforaphane S-transferase

which increases the presence of the enzyme glutathione, a vital antioxidant that helps detoxify the body and reduces inflammation.

A study done in Milan determined that broccoli will cut inflammation within 24 hours. Eating broccoli for just ten days will cut the body’s inflammation in more than half.

Recipe: Grilled Broccoli with Garlic 

 

3. Garlic

Garlic has long been a folk remedy for colds and illness. Its anti-inflammatory properties are amazing! Garlic provides benefits on multiple levels, offering anti-bacterial, anti-viral, anti-fungal, and antioxidant properties. It contains sulfur compounds that stimulate your immune system to fight disease.

Much of garlic’s power comes from allicin. When it digests in your body it produces sulfenic acid, a compound that reacts faster with dangerous free radicals than any other known compound, reducing inflammation.

Recipe:  Cauliflower Mashed Potatoes with Golden Garlic

 

4. Blueberries

Blueberries have the highest amount of antioxidants of any fruit. They are also lower in sugar than many other fruits. Blueberries not only reduce inflammation, but they protect the brain from aging and prevent diseases, such as cancer and dementia.

Recipe: Paleo Blueberry Cobbler 

 

5. Turmeric

This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is the most powerful anti-inflammatory spice you can eat. A study done in India found that curcumin could inhibit allergic airway inflammation in mice.

Combine it with black pepper to increase your body’s ability to absorb the curcumin.

Recipe:  Turmeric Sunflower Seed Dressing

I hope you enjoy these tips enable you to have a healthier, happier spring.

Much love,
Ingrid