For many people, the onset of spring means the beginning of the dreaded hay fever season, bringing symptoms including watery eyes, an itchy throat and frequent sneezing. Whilst over the counter medicines often help to reduce symptoms, these in themselves can bring with nasty side effects. However, alternative steps can also be taken for more natural relief, including incorporating different foods, vitamins and minerals into your diet. Leading nutritionist, Sarah Flower, gives us the low down on the best hay fever busting foods.
SO RELATABLE: 10 annoying things people say to hay fever sufferers
There have been numerous studies into the powerful anti-histamine effect of this flavonoid, which can help to reduce inflammation. Over the counter hay fever relief tends to inhibit the effect of histamine, but quercetin inhibits the release of histamine, stopping the reaction in its tracks. To up the quercetin in your diet, opt for foods including berries, parsley, onions, and peppers.
2. Biotin for hay fever
Biotin is a B vitamin which helps to maintain the healthy function of mucous membranes which can be found in your nose, sinuses, throat and even the tear ducts. Try consuming more offal, fish, egg yolks, avocados, green leafy vegetables and nuts to get your recommended dose. For those who prefer a supplement form, I recommend New Era H (£8.79, available from powerhealth.co.uk) which contains Biotin. These 'FastMelt' mineral cell salts dissolve under the tongue instantly and get to work faster than other hay fever remedies thanks to their rapid absorption into the blood stream.
Herbal tea can help to ease symptoms of hay fever
3. Herbal teas for hay fever
Certain herbs have a natural antihistamine effect. Opt for green tea, chamomile, elderflower, ginger, peppermint and anise to limit the effects of hay fever and sip these throughout the day. They will also help to keep you hydrated, so it's a win-win.
BEST NEWS EVER: Your G&T could double up as a hay fever remedy
4. Probiotics for hay fever
Healthy gut flora is essential for a strong immune system. Don't be fooled by probiotic drinks - to really help replenish your gut flora, opt for a multi-strain probiotic supplement. You can also get probiotics naturally through fermented foods such as sauerkraut, bone broths, gelatin, natural and Kefir yoghurt.
5. Local Honey for hay fever
There is some strong evidence to show that consuming local honey can help to limit the effects of hay fever as it exposes you to the same pollen, helping your body to naturally form a tolerance. If you like honey, it is certainly worth a shot, but it is key to source local honey, which can normally be found in local independent health stores.
There are a number of natural remedies that will ease hay fever
6. Garlic for hay fever
An underrated food which can help block the production of histamine and soothe hay fever symptoms. Try to incorporate garlic into your daily meals or opt for a good quality supplement.
7. Vitamin D for hay fever
A vitamin D deficiency has been linked to the development of allergies and autoimmune diseases. Vitamin D also supports the healthy gut bacteria. Try to spend time outdoors every day, or incorporate a supplement containing Vitamin D into your diet.