Hay fever Sufferers – Natural Ways to get relief this Summer

Effective Natural Ways to get relief this Summer

The number of hay fever sufferers is at an all-time high in the UK. 25% of the population suffer with mild to moderate symptoms during the Summer season.

This week I’m sharing natural and effective ways to support yourself through the season.

Top Tips to Relieve your Hay fever

Hay fever Sufferers - Natural Ways to get relief this Summer. Try Ginger and Lemon Tea.

TIP 1

Add ginger to your diet as it helps to inhibit the inflammatory compounds that cause the respiratory airways to swell creating discomfort. Simple ways to increase your intake: Grate ginger into a glass of lemon water and sip first thing in the morning. Add ginger to a smoothie for a real zing. Always add ginger to a stir-fry to really enhance the flavour of your food.

Hay fever Sufferers - Natural Ways to get relief this Summer. Try Tumeric in everything!

TIP 2

Add turmeric o your diet. The active ingredient curcumin helps to inhibit the inflammatory compounds that cause the respiratory airways to swell.

Heard of Golden Milk? This Summer try a cooling golden tea made with plant milk (not dairy), turmeric and a pinch of black pepper and a tsp of coconut oil (as both aid absorption of curcumin from the gut into the bloodstream). Heat together then allow to cool. You can also use turmeric liberally in your cooking!

Hay fever Sufferers - Natural Ways to get relief this Summer. Swap your oil to Extra Virgen Olive Oil.

TIP 3

Help to calm the body’s inflammatory response by avoiding foods that may provoke inflammation and choosing anti-inflammatory foods instead! A few simple tweaks can make a huge difference:

In place of sugary puddings have some coconut yogurt with fresh berries
In place of chocolate eat some nuts and seeds.
In place of simple carbohydrates like pasta and bread have brown rice or oatcakes.
In place of processed foods (too much processed fats, sugar and chemicals) cook an omelette with a simple side salad.
Replace vegetable oils with extra virgin olive oil
Replace stimulants (tea, coffee) with Rooibos tea or herbal tea.

Hay fever Sufferers - Natural Ways to get relief this Summer. Eat 3 portions of oily fish every week!

TIP 4

Always always always aim to eat 3 portions of oily fish every week (salmon, sardines, mackerel)

The fats in oily fish convert to anti-inflammatory messengers sending out a strong signal to those inflamed airways to calm down!

Having a BBQ? Choose oily fish in place of meat.

Tinned fish counts too so stock up and add to a simple salad.

Hay fever Sufferers - Natural Ways to get relief this Summer. Get more Vitamin C from Kiwis, berries, vegatables.

TIP 5

Histamine causes the symptoms so commonly associated with hay fever: itchy watery eyes, blocked and runny nose, excess mucus and sneezing.

Vitamin C (especially rich in peppers, kiwi fruit, berries and dark green leafy vegetables) helps to break down and excrete histamine circulating in the body. Vitamin C also protects respiratory cells from the excess inflammatory damage that is created.

Hay fever Sufferers - Natural Ways to get relief this Summer. Try eating more magnesium rich foods.

TIP 6

Histamine causes the symptoms so commonly associated with hay fever: itchy watery eyes, blocked and runny nose, excess mucus and sneezing.

Research has shown that a deficiency in magnesium can actually increase histamine production so aim to get more magnesium into your diet – many people are possibly deficient!

Magnesium-rich foods include brown rice (it’s found in the outer husk), other wholegrains, nuts, seeds and all dark green leafy vegetables.

Hay fever Sufferers - Natural Ways to get relief this Summer. Try Quinoa and replace some of your dairy and grains.

TIP 7

Excess mucus during a hay fever outbreak is annoying and unpleasant. Some foods can increase mucus production in susceptible individuals.

Look for ways to reduce your intake of dairy, grains (especially white grains), starchy foods like potatoes, parsnips and bananas and sugars. You may not need to completely eliminate these foods but if you have a high intake of these foods day to day look for ways to reduce your intake by choosing alternatives.

I recommend quinoa in place of grains and potatoes, oat cakes may be better than bread, nut milks in place of dairy, coconut yogurt in place of standard yoghurt and berries in place of bananas.

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Again, thanks for reading.

Keep your eye out for more articles and Peyton Principles in the media.

Caroline

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver wellbeing in the workplace workshops.