SUMMER is nearly here which means the annual onslaught of dreaded hay fever symptoms is back with a vengeance causing misery for the whopping 13million Brits prone to the seasonal condition.
Triggered when the immune system reacts to the allergen pollen, common hay fever symptoms include watery, itchy eyes, a tickly throat and a runny, congested nose.
AlamyHay fever most typically causes itchy eyes and a runny nose[/caption]
On the surface, hay fever symptoms can be easily mistaken for the common cold.
But while a cold only lasts a few days, a pollen allergy can cause irritation for months.
When a person breathes in allergens – in this case, pollen – the body reacts by releasing a natural chemical called histamine, which triggers an allergic response.
Antihistamines (which work by blocking the immune system’s response to the chemical histamine) are the most popular over-the-counter solution to keep symptoms under control.
But they don’t work for everyone, at least not enough, so why not try a natural approach instead, or alongside your medicines?
The secret to getting to the root of hay fever symptoms could actually lie in everyday ingredients lurking in your kitchen.
Quercetin is an antioxidant found in many common foods that has been shown to help with allergy relief in some research.
It is thought to block enzymes that contribute to inflammation, such as histamine.
One study of 66 people in Japan found that those given 200mg of quercetin daily for four weeks had reduced allergic symptoms such as eye itching, sneezing and runny nose, compared to people who had a placebo drug.
Larger studies have not been conducted, but the “secret wonder” that is quercetin is worth a try if you’re at your wit’s end with your symptoms. Here’s where to find it.
1. Dark chocolate
It might sound too good to be true, but chocolate is rich in quercetin so could help calm an over-reactive immune system.
The only catch? Your daily Kit Kat won’t cut the mustard, as there is less cocoa and more sugar.
Chloe Thomas, a nutrition coach, says: “You can indulge in a couple of squares of dark chocolate (the best is with a cocoa content of 70 per cent or higher) to satisfy your sweet tooth while obtaining some hay fever-fighting quercetin.”
2. Chamomile tea
Chamomile tea might help you get your shut-eye; that’s what it’s most known for.
But the relaxing brew could also help halt hay fever-induced sneezing fits thanks to the quercetin found in the chamomile flower.
For extra va va voom, add a spoonful of propolis, sold in health food stores.
This sticky substance, made by honey bees when building their hives, helps to stop histamine release from immune cells.
Just allow your cuppa to cool down a little before stirring in the propolis as it can lose its natural potency when added straight to boiling water.
3. Herbs
If you’re prone to a pollen reaction, herbs are nature’s secret weapon to help zap uncomfortable symptoms.
Chloe says: “Sprinkle herbs like parsley, dill, coriander, thyme and sage into your dishes to enhance flavour and increase your quercetin intake.”
Grab some herb seeds from your local garden centre or use stem cuttings to grow your own hay fever-fighting plants on a sunny windowsill that you can use as a meal garnish.
Pollen levels are due to be ‘high’ from June 7 to 9
4. Apples
The humble apple is known for keeping the doctor away, and it also helps to nix uncomfy pollen season symptoms.
Chloe says: “Incorporating quercetin-rich apples will help to reduce symptoms but make sure you leave the skin on.”
The medicinal potency of apples lies in its peel, as studies show that the peel actually contains more antioxidants than the flesh.
5. Tomatoes
Quercetin is often found in colourful foods and tomatoes are one of the best sources.
But next time you’re browsing the supermarket aisles, choose cherry tomatoes over other varieties as the bite-sized salad staple is known for having a higher quercetin content compared with other tomato types.
Chloe says: “To preserve the quercetin content in tomatoes, eat them raw or opt for cooking methods that retain nutrients, such as steaming, sautéing, or eating raw whenever possible.”
6. Onion
Onion isn’t just a base ingredient for spag Bol; it’s crammed with quercetin – and red onions will give you more quercetin bang for your buck.
To keep a higher proportion of the antioxidant’s content intact, try to peel as little as possible of the outer layers as this is where most of the quercetin is found.
Chloe says: “You could add onion to stir-fries with mixed veg or a Greek salad for a quick quercetin kick.”
7. Bell peppers
Bell peppers add colour to your plate, and guess what? These members of the nightshade family will help to allergy-proof you through sniffle season.
Chloe says: “Quercetin is thought to work synergistically with vitamin C so pair quercetin foods with vitamin C foods to maximise the effects.”
This means eating peppers with vitamin C rich broccoli or sprouts.
Hay fever first aid kit
Analyse your symptoms and find the best medication kit for you…
Antihistamines
Antihistamines (cetirizine or loratadine) work by blocking histamine in the body, which is released when the body detects something it thinks is harmful.
Histamine causes blood vessels to expand and the skin to swell, but in people with hay fever, also causes an allergic reaction. That’s the watering eyes, blocked nose, rashes and so on.
Max Wiseberg, airborne allergens expert and creator of HayMax, says that many antihistamines are available on prescription, such as Telfast, which you can see your GP for or get through an online doctor, such as LloydsPharmacy.
Telfast, and other prescription-only antihistamine tablets, work in the same way as over-the-counter antihistamines, but are stronger and intended to help with more severe symptoms.
“Get your prescription in advance of the season so you have your medication in time to start taking it at the right time,” he says.
“Some are best taken at least one month before the hay fever season starts.”
Nasal sprays
A nasal spray can be effective in controlling congestion and stuffiness.
Pharmacists can advise on nasal sprays (sodium cromoglicate, ipratropium bromide or decongestant), and eye drops, too.
Nasal sprays can also help with other symptoms of hay fever “because the medicine is targeted directly to the nose, which is where the vast majority of allergens enter the body”, Max says.
Independent pharmacist Rita Ghelani says: “Try Xlear nasal spray, which contains xylitol, and has anti-bacterial properties and keeps the nasal lining moist.
“If symptoms are more severe, then try an anti-inflammatory nasal spray – sometimes referred to as a steroid nasal spray – which can take a few days to work.
“Start with one that contains beclomethasone, which is used twice a day, in the morning and at night.”
Rita also advises cleaning the nose with a saline nasal spray before a steroid spray, saying: “It will remove sticky mucus from the nasal passage, thus improving the effectiveness of the medication.”
Eye drops
If itchy eyes are your primary concern, Rita says: “Try using sodium cromoglicate eye drops.
“These make the eyes less sensitive to allergens such as pollen and reduce irritation.
“They need to be used four times a day to keep the levels of the active ingredient high enough to be effective.
“Keep using them even if symptoms improve.
“Using a good eye drop to lubricate the eyes may also help with dry eyes during the summer months.”