Spring is here! Unfortunately for many of us that means allergy symptoms due to the abundance of grass and tree pollens. If you are a person who generally dreads this time of the year because you suffer from allergies, here are 10 simple things you can do to make Springtime more enjoyable.  

1. Use a neti pot.

Using a neti pot can take some getting used to but with a little practice you will find out how effective this routine can be. A neti pot is nothing more than a small ceramic pot that looks like something you would use to water plants. It is used to rinse the nasal passages which can help flush out pollen and other irritants from the mucus membranes. Here is a video to show you how to do it. I recommend using a 1/2 teaspoon of baking soda and a 1/2 teaspoon of sea salt in your neti pot with slightly warm water. If you experience a burning sensation in the nasal passages, it usually means that you need to use more salt (not less). Use your neti pot immediately after pollen exposure and/or before bedtime to help improve your sleep.

2. Know the pollen count.

You might want to avoid going outdoors on high pollen-count days. You can check the pollen count daily on the local weather and news reports, and on websites such as Pollen.com. Peak time for pollen exposure is early morning from 5 a.m. to 10 a.m.

3. Keep a clean environment.

Keep your bedding and clothing clean, as pollen loves to stick to many fabrics. Never sleep with the windows open, in fact, during peak allergy seasons it is better to keep your house closed as much as possible. This is where air-conditioning can be really helpful. Take a shower before bed to clean the pollen out of your hair.

4. Keep an allergy diary.

Many times it is hard to remember the particulars of your symptoms year to year. It helps if you keep a diary of your symptoms and any medications that you take to manage those symptoms. Use a 1-10 scale to rate the severity of your symptoms on a daily basis. This diary will help you and your health care practitioner assess the success of possible treatment strategies. If your symptoms are seasonal, this diary will be helpful in identifying particular allergens and triggers.

5. Look at your diet.

Many times we only think about the environmental exposures and forget about what we are putting into our bodies. Usually if a person has environmental sensitivity they also have food sensitivities. Sometimes by identifying and eliminating the foods that we are sensitive to, we can reduce the harder to control environmental sensitivities. Preliminary studies suggest that some people with allergies to grass pollens may also react to tomatoes, peanuts, wheat, apple, carrot, celery, peach, melon, eggs and pork, and that people with ragweed allergies may also react to foods in the Cucurbitaceae family, such as cucumber and melon. It would be helpful to include suspected food allergens in your allergy diary.

6. Reduce inflammation

Seasonal allergies can be defined as a cascading inflammatory response, so here are a few things to consider to help reduce inflammation in the body. You can never go wrong by increasing dark green and leafy vegetables in your diet. As Americans, most of us are sadly lacking in some essential nutrients.

Increase Omega 3 Fatty Acids:

Good sources of omega-3 fatty acids are:

• Fish oil capsules: providing 1 to 1.2 grams of EPA and DHA per day.
• Flaxseed oil: 1 tablespoon two to three times a day.
• Walnuts, 1 ounce (14 halves) a day.

Increase Caratenoids:

Carotenoids are a family of plant pigments, the most popular being beta-carotene. Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.

Quercetin

Quercetin is an antioxidant that belongs to a class of water-soluble plant substances called Flavonoids and is thought to prevent the release of histamine. Quercetin is found naturally in certain foods, such as apples (with the skin on), berries, red grapes, red onions, capers, and black tea. Quercetin is also available in supplement form. A typical dose for hay fever is between 200 and 400 milligrams three times a day.

Butterbur

The herb butterbur (Petasites hybridus) is a shrub-like plant that grows in northern Asia, Europe, and parts of North America. Extracts made from the herb have been used in folk medicine for migraines, stomach cramps, coughs, allergies, and asthma.

In a recent study Butterbur was shown to be as effective as Fexofenadine (Allegra) at relieving hay fever symptoms.

Butterbur is in the ragweed plant family, so people who are allergic to ragweed, marigold, daisy, or chrysanthemum should not use butterbur. Also Butterbur can be toxic if not prepared  properly. As with any herbal supplementation, do your homework, know what you are taking and consult your doctor. You should not take any herbs or supplements if you are on Warfarin (Coumadin) unless specifically directed by your doctor.

7. Get some acupuncture.

It might seem self-serving for me to recommend acupuncture but there are several studies that show acupuncture can be beneficial.

In a German study published in the journal "Allergy", 52 people with hay fever received acupuncture and a Chinese herbal tea designed to address allergic symptoms. After 6 weeks, people who received the acupuncture and herbal treatment noticed an 85 percent improvement on a "global assessment of change" scale compared to 40 percent in the control group. They also noticed a significant improvement in the their quality of life.

In another study, 72 children with hay fever received acupuncture for eight weeks. A dramatic increase was found in symptom-free days when compared to placebo.

8. Get some exercise.

It might not be possible for you to go for that run or bike ride on a high pollen day but don’t let that stop you from getting some indoor exercise. Whether you like to work out at the club, swim or do some quiet yoga, exercise can be the greatest remedy for allergies. Exercise reduces stress, regulates the immune system and reduces inflammation. Besides, exercise makes us feel good and helps us sleep better.

9. Look for mold.

While people with pollen allergies tend to have seasonal symptoms, mold allergies can flare all year long. If you have allergy symptoms year-round – or if they get worse in damp weather – you may be allergic to mold. Older homes are prime habitats for mold, which thrives in a dark, damp, warm environment. If you have water damage, water leaks, a leaky roof, a washing machine that overflows frequently, that moisture can give mold a toehold. In winter months, indoor heat inside the house will pull air from the crawl space into the living space which is one reason a mold allergy may get worse in winter. If you discover that your house does indeed have a mold problem, this can lead to serious health issues. Mold exposure can cause serious respiratory problems, with symptoms like chest tightness and difficulty breathing. Some people who are exposed to high levels of any mold for a long time can develop lung hypersensitivities. If you suspect your house may have hidden mold sources it is best to have it tested.

10. Don’t sleep with your pets.

Even if you don’t sleep with your beloved dog or cat, keep in mind that living with animals is probably the largest source of environmental allergens. Grass and weed pollens are designed to stick to your pet’s fur so that they will carry these seeds to new ground. After that romp in the dog park your trusty companion is now loaded with a sneeze-fit load of pollen. Washing and brushing your pet regularly can help keep dander and pollen levels low. If you know that you are sensitive to dander, I would also recommend the use of an air purifier and HEPA vacuum cleaner.

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Ng DK, Chow PY, Ming SP, Hong SH, Lau S, Tse D, Kwong WK, Wong MF, Wong WH, Fu YM, Kwok KL, Li H, Ho JC. A double-blind, randomized, placebo-controlled trial of acupuncture for the treatment of childhood persistent allergic rhinitis. Pediatrics. 114.5 (2004): 1242-1247.

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