Allergies, Inflammation and Nutrition
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Allergies can manifest for a variety of reasons, from food allergies, hay fever and seasonal allergies, to animal allergies and reactions medications. Often allergy sufferers experience some sort of inflammatory response such as sneezing, hives, watering eyes, runny nose, and/or redness when they come into contact with an allergen.
Allergies are the body’s response to a stimulus that it feels is foreign or dangerous. The biochemical cascade when the body comes in contact with an allergen is somewhat complex but the response is generally pretty immediate. Our body is equipped with a host of protective mechanisms that make up our immune system. We have various cells such as immunoglobulins or antibodies, that are responsible for identifying potential threats and assisting in their destruction. In the case of allergies, Immunoglobulin E (IgE) is the antibody in charge of identifying allergens and signaling the release of mast cells, resulting in the classic allergic response sometimes referred to as a histamine response (sneezing, watering eyes, redness, etc.).
Allergies are commonly treated with antihistamines and those with life threatening allergies may carry an epipen which contains a dose of epinephrine to treat anaphylaxis (symptoms include rashes, nausea, vomiting, difficulty breathing and shock). Some people may find that allergies come and go depending on their age, the season or their overall health. Allergy shots are often used as a long term treatment for allergies by desensitizing the immune system to specific allergens over a period of 1-3 years.
Research suggests that nutrition may play a significant role in controlling allergies and even in contributing to worsening of symptoms. Studies have shown that excessive intake of certain foods high in omega 6 fatty acids, like animal fats, can increase arachidonic acid levels in the body, leading to an increase in inflammation. Other foods which can increase histamine responses (and thus inflammation) include foods that are naturally high in histamines or that release histamines when they enter the body. Examples include left-over food (more than 2 days old), overly ripened fruit, canned foods, aged cheeses, alcohol, wine, shellfish, some beans, certain nuts, vinegars, coffee, citrus fruit, fermented foods (like pickles and saur kraut), and cured meats.
Reducing inflammation in the body can significantly improve symptoms of allergies, especially environmental and seasonal allergies that may persist over a period of time. Anti-inflammatory, low histamine diets can help to lower inflammation, improve gut function and reduce levels of omega 6 fatty acids in the body.
Anti-inflammatory foods to consider including or increasing in the diet are:
o Dark leafy greens like spinach, kale, and collards
o Bitter foods like broccoli rabe, arugula, and dandelion greens
o Zinc containing foods like pumpkin seeds and ginger (which help balance the immune system)
o Liver detoxifing foods like cilantro, parsley, basil, cucumber, and celery
o Cruciferous veggies like cabbage, broccoli, kale, and cauliflower
o Root vegetables which are high in minerals
o Beta carotene containing foods like squash, sweet potatoes and carrots (which are antioxidants)
o Antioxidant fruits like berries
o Foods containing omega 3 fatty acids like fish, flax seeds and flax oil
Some research suggests that supplements like Vitamin C, Omega 3, zinc and probiotics may also be useful for allergy sufferers. Herbal medicine can also play a critical role in lowering inflammation and improving gut function. There are many healing culinary herbs that, when added to daily meals, can offer tremendous benefit. Herbs like cilantro, parsley, dill, oregano and spices like cumin, turmeric, ginger and cayenne all aid in digestion, improve liver function and help to reduce inflammation in the body.
Other natural methods which can help in reducing inflammation and symptoms of allergies include acupuncture, chiropractic and massage. Exercise has also been found to lower inflammation as recent scientific evidence points to increased levels of inflammation with a sedentary lifestyle.
There are many resources available for lowering inflammation including antiinflammatory cook books, Dr. Andrew Weil’s online anti-inflammatory food guide and the Environmental Working Group (ewg.org) which lists pesticides and products that may be toxic and inflammatory to the body. If you suffer from severe allergies, it is always best to consult your physician first to discuss all options available to you.
Wendy Romig, MS, CNS, LDN is functional nutritionist/herbalist and owner of Sage Integrative Health Center where she sees clients for a wide range of health concerns. Wendy is finishing her Doctorate of Clinical Nutrition and is currently on a research team investigating the anti-inflammatory effects of a proprietary blend of herbs.
o Dark leafy greens like spinach, kale, and collards
o Bitter foods like broccoli rabe, arugula, and dandelion greens
o Zinc containing foods like pumpkin seeds and ginger (which help balance the immune system)
o Liver detoxifing foods like cilantro, parsley, basil, cucumber, and celery
o Cruciferous veggies like cabbage, broccoli, kale, and cauliflower
o Root vegetables which are high in minerals
o Beta carotene containing foods like squash, sweet potatoes and carrots (which are antioxidants)
o Antioxidant fruits like berries
o Foods containing omega 3 fatty acids like fish, flax seeds and flax oil
Some research suggests that supplements like Vitamin C, Omega 3, zinc and probiotics may also be useful for allergy sufferers. Herbal medicine can also play a critical role in lowering inflammation and improving gut function. There are many healing culinary herbs that, when added to daily meals, can offer tremendous benefit. Herbs like cilantro, parsley, dill, oregano and spices like cumin, turmeric, ginger and cayenne all aid in digestion, improve liver function and help to reduce inflammation in the body.
Other natural methods which can help in reducing inflammation and symptoms of allergies include acupuncture, chiropractic and massage. Exercise has also been found to lower inflammation as recent scientific evidence points to increased levels of inflammation with a sedentary lifestyle.
There are many resources available for lowering inflammation including antiinflammatory cook books, Dr. Andrew Weil’s online anti-inflammatory food guide and the Environmental Working Group (ewg.org) which lists pesticides and products that may be toxic and inflammatory to the body. If you suffer from severe allergies, it is always best to consult your physician first to discuss all options available to you.
Wendy Romig, MS, CNS, LDN is functional nutritionist/herbalist and owner of Sage Integrative Health Center where she sees clients for a wide range of health concerns. Wendy is finishing her Doctorate of Clinical Nutrition and is currently on a research team investigating the anti-inflammatory effects of a proprietary blend of herbs.
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