Spring has finally arrived! If you are an allergy sufferer, you may already be experiencing symptoms of rising pollen levels. For many of us, looking forward to warmer weather also means itchy watery eyes, runny or stuffy nose, and sneezing. However, there are many ways to lessen the impacts of spring pollen including using food to fight seasonal allergy symptoms.
An allergy reaction causes inflammation in the body, placing a burden on the whole body. Slowing down seasonal reactions can be as simple as increasing foods rich in the compound quercetin. Quercetin is a flavonoid found in some fruits and vegetables. It helps reduce inflammation associated with allergies by preventing immune cells from releasing histamines or an allergic response. Foods rich in quercetin include apples, onions, berries, cabbage, cauliflower and parsley.
In addition, foods high in the allergy-fighting antioxidant vitamin C also contain amounts of quercetin. This could explain why eating foods rich in vitamin C seems to improve upper respiratory symptoms better than taking a vitamin C supplement pill. Oranges, red peppers, broccoli, grapefruit, lemons, limes, kiwi and strawberries are best known for high vitamin C.
Another great anti-inflammatory is bromelain, found in pineapples. Research shows bromelain can ease sore throats and irritated sinuses. In a 2012 study, bromelain was shown to reduce airway inflammation. Pineapple is also a great source of vitamin C.
An unusual source of help is found in collard greens. Collard greens have been shown to reduce allergic rhinitis (hay fever). Carotenoids found in this leafy green, eases allergy issues. To increase the amount of carotenoids your body absorbs, eat the veggie with some sort of healthy fat.
A Japanese study also showed eating fish high in omega-3 fatty acids also reduced allergic rhinitis. Mackerel, salmon, sardines, trout, tuna, bluefish and herring are all great sources of omega-3s. Whenever possible, choose wild caught over farm raised, as farm raised has been shown to have higher toxin rates. Not a fan of fish? Then consider walnuts. A handful of walnuts equal a serving of salmon when it comes to omega-3s. Along with omega-3s, nuts also contain magnesium shown to reduce allergy responses as well.
Finally, according to an ear, nose and throat expert, start your day with a morning cup of hot green tea to help prevent morning sneezing. Tea contains natural antihistamines to reduce allergy symptoms. Additionally, tea also contains anti-inflammatory properties as well.
In addition to adding foods to reduce allergy responses, also reduce intakes of foods that aggravate. Spicy foods create a histamine response in the body. This added to allergy-induced histamine will worsen your condition when pollen counts are high.
A hypoallergenic soup packed with nutrients giving a boost to your immune system. Sweet potatoes are an excellent source of vitamin C, beta-carotene and other antioxidant compounds. Thyme, onions and ginger lend anti-bacterial, mucus-clearing and anti-inflammatory properties to savory soups.
On top of allergies, Spring brings a flurry of activities that often trigger muscle cramping. Muscle cramps or spasms are not always fully understood, but they are definitely painful. While being sedentary and adding sudden activity can trigger muscle spasms, so can dehydration, excessive fluid intake (flushes out minerals), along with nutrient deficiencies and excesses.
Potassium is the major electrolyte found inside all body cells and is critical for nervous system and muscular function. Although one of the most abundant minerals found in foods, people eating minimalistic or monotonous diets to lose weight or cutting out all fruits and vegetables and grains and cereals can experience potassium deficiency. Drinking too much water can flush your potassium reserves.
Bananas are instantly thought of as potassium rich. Other food sources containing potassium include fruits (melons, citrus, kiwi, avocados), vegetables (spinach, collard greens, beans, peas, potatoes, sweet potato, pumpkin), dairy and fish. Please note potassium from food is a safer choice than a dietary supplement. As a supplement, potassium should only be taken under a doctor's supervision. For most of us reaching for potassium rich foods will be more than adequate.
Your body needs sodium to maintain normal body-fluid balance and blood pressure. Sodium also works with other electrolytes for nerve impulse generation and muscle contraction. Make sure you are getting your sodium from unprocessed foods (whole foods) or natural sea or Himalayan rock salt. Some food sources of sodium include pickled foods, cheese (cottage, feta, blue, cheddar, edam), beetroot, celery, carrots, pesto, smoked meats and fish, sauerkraut and olives.
About one third of the magnesium in our body is found in our muscles and used for muscle contraction and relaxation. If you are eating a diet that restricts fresh fruit, vegetables, legumes or grains you may lack magnesium. If you suffer from muscle cramps, try increasing your intakes of green, leafy vegetables such as spinach, cabbage, lettuce, broccoli, legumes and soybeans, mackerel, avocado, nuts and seeds, dark, leafy greens, bananas, whole grains (brown rice, cereal), raw cocoa, dark chocolate, dried fruit and natural yogurt to stop or prevent cramping.
Did you know calcium deficiency or excess can also result in muscle cramps? Calcium plays a crucial role in skeletal and smooth muscle contraction. Calcium also plays a role in nerve impulse generation. Low calcium in the blood from reduced or eliminated dairy intakes are often the cause of muscle spasms if other forms of calcium are not being eaten. Ironically, for people consuming excessive amounts of calcium or calcium supplements, it may also be the source of muscle cramping. Food sources for calcium include dairy, fresh salmon, canned fish with edible bones (sardines, anchovies, pink salmon), dark leafy greens, black beans, nuts and seeds, and fortified tofu.
Consider optimizing your mineral status through food and hydration to avoid muscle cramping. If you have lost electrolytes through sweating, consider a couple of chucks of watermelon for a quick replacement to avoid cramping. Keeping your mineral levels at adequate levels will stop that middle of the night surprise.
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.