The fall allergy season is upon us. While the symptoms are the same as spring allergies, the triggers are different. Ragweed is the most common culprit as it blooms and releases pollen from August to November. When an allergen, like ragweed pollen, gets inside the body, the immune system goes into defense mode and releases a chemical called histamine. This histamine causes the symptoms like sneezing, stuffy or runny nose, watery eyes, and itching.
Thankfully, there are things you can do to protect yourself this fall. Allergy medications like Zyrtec, Allegra, Claritin, Benadryl, and Xyzal are typically very effective in combating classic symptoms, but if you’re looking for more natural options, here are a few of my favorite hacks:
- Shower at the end of the day (or better yet, right when you get home!)
Unfortunately, airborne allergens have a way of sticking to everything. You’ve probably noticed how pollen accumulates on your car. When you spend time outside, pollen can also find its way into your hair and clothes. Taking a quick shower and changing into comfy clothes when you get home is a great self-care ritual to ensure an allergen-free evening. You may also want to consider using eye drops when you return inside to help flush out your eyes from any pollen that may have permeated your eyes while you were out. - Incorporate a holistic, science-backed probiotic
The majority of your immune system is housed in your gut, so if your gut is unhealthy and inflamed, it’s likely that it won’t be able to fight off potential allergens. A high-quality probiotic will have the good bacteria you need to help digestion and reduce inflammation. You can even find probiotics that specifically support your immune and respiratory systems. A favorite of mine is resB® Lung Support. resB®’s clinically studied formula has been shown to support lung structure and function as well as digestive and immune health. - Take stock of key nutrients
Other gut-healing nutrients include glutamine, zinc, and fish oil. If you aren’t getting enough through the food you eat, there are supplement options. I always recommend adding Vitamin D to your diet as well. This helps a particular type of immune cells, called the t-regulatory cells, work better. I suggest taking 10,000 IUs per day at a minimum. - Embrace an anti-inflammatory diet
Certain foods can irritate your immune system and contribute to an allergic or inflammatory response. Eliminate common allergic triggers like wheat, corn, dairy, soy, and alcohol, which are known to inflame the gut and contribute to a leaky gut. Also, try to avoid eating high-sugar or trans fats. Instead, eat a whole-food, high-fiber, and high plant-based diet. That means opting for unprocessed and unrefined foods high in powerful anti-inflammatory plant phytochemicals called phytonutrients. You’ll also want to add healthy fats like extra-virgin olive oil, nuts, avocados, and omega-3 fats from small fish like sardines, herring, black cod, and wild salmon. - Optimize your indoor space
Keep your windows closed and use air conditioners whenever possible to reduce the amount of pollen entering your home. An air conditioning filter will filter out about 85% of the pollen, and a HEPA filter will get almost all of the pollen out. Multiple types of filtered air purifiers can also trap particles. Manage stress levels and get adequate sleep. There is a connection between your mind and your body, so if you’re stressed out and tired, it can also cause problems in your gut. Practice some form of relaxation like yoga, meditation, or breathwork. - Keep nasal sprays and cleanse kits on hand.
Other common go-tos for allergies are steroid nasal sprays. Flonase, Nasacort, Rhinocort, Sensimist, and Nasonex are reputable brands. If you’re already experiencing nasal congestion, rinsing out your nasal passages is a great way to get some relief. Saline spray or Neti pot saline solution are great options and gentle enough to be used multiple times a day.
