A Functional Medicine Approach to Seasonal Allergies
Seasonal allergies are a common issue for many of us. As we move into May, the blooming flowers scatter pollen which can cause sneezing, itching, and discomfort for those sensitive to it. In this month's newsletter, we'll explore why these allergies happen and share strategies to help manage and possibly even reduce your seasonal allergy symptoms.
Understanding Histamine and Allergy Symptoms
Histamine is a vital chemical messenger in the body, playing a crucial role in various physiological processes. However, when it comes to seasonal allergies, histamine often takes center stage as the primary culprit behind those uncomfortable symptoms we experience.
Histamine’s Purpose: Histamine is a natural compound produced by the body and is involved in several essential functions, including regulating stomach acid secretion, muscle contraction, and neurotransmission. In the context of allergies, histamine is released by immune cells when the body detects a threat, such as pollen or pet dander. This release triggers an inflammatory response, leading to the classic symptoms of allergies like sneezing, itching, and nasal congestion.
Symptoms of Histamine Overload: While histamine serves a vital role in the body, an excess of histamine or an inability to properly metabolize it can lead to histamine intolerance or overload. Symptoms of histamine overload can vary widely and may include:
Sneezing
Itchy or watery eyes
Runny or congested nose
Skin rashes or hives
Digestive issues such as bloating, gas, or diarrhea
Headaches or migraines
Fatigue or drowsiness
Cortisol and Immune Function
Cortisol, often referred to as the "stress hormone," is a crucial hormone produced by the adrenal glands. It plays a fundamental role in numerous physiological processes, including metabolism regulation, blood sugar maintenance, and immune function. Cortisol levels naturally fluctuate throughout the day, typically peaking in the morning to help us wake up and gradually declining as the day progresses to promote relaxation and sleep.
The Connection Between Cortisol and Immune Function: One of cortisol's key roles is its involvement in modulating the immune response. In times of stress or perceived threat, cortisol levels rise to help the body cope with the situation. While cortisol's primary function is to suppress inflammation and immune activity in the short term, chronic stress or consistently elevated cortisol levels can lead to dysregulation of the immune system.
When cortisol levels are consistently high, it can dampen the immune response, making the body more susceptible to infections and inflammatory conditions. On the other hand, low cortisol levels or adrenal fatigue can weaken the immune system, leaving the body less able to defend against allergens and other environmental threats.
Managing cortisol levels and stress effectively is essential for allergy relief.
Managing Cortisol Levels for Allergy Relief: Effectively managing cortisol levels is essential for allergy relief and overall well-being. Here are some practices to help regulate cortisol levels, optimize your body's immune response, and better manage allergy symptoms:
Stress Management Techniques
Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature. These practices can help lower cortisol levels and promote relaxation.
Balanced Lifestyle
Maintain a healthy lifestyle with regular exercise, adequate sleep, and a balanced diet rich in whole foods. Avoid excessive caffeine and refined sugars, which can contribute to cortisol spikes.
Adaptogenic Herbs
Consider incorporating adaptogenic herbs like ashwagandha, rhodiola, or holy basil into your supplement regimen. These herbs can help support adrenal function and improve the body's response to stress.
Mindfulness and Relaxation
Practice mindfulness techniques such as progressive muscle relaxation or guided imagery to help reduce stress and promote a sense of calm.
Gut Health and Seasonal Allergies
Seasonal allergies are a common issue for many of us. As we move into May, the blooming flowers scatter pollen which can cause sneezing, itching, and discomfort for those sensitive to it. In this month's newsletter, we'll explore why these allergies happen and share strategies to help manage and possibly even reduce your seasonal allergy symptoms.
Gut Microbiota Composition: The gut is home to trillions of microorganisms collectively known as the gut microbiota, which play a crucial role in various physiological processes, including immune system development and regulation. Disruptions in the balance of gut bacteria can lead to immune dysregulation, increasing susceptibility to allergic reactions.
Recent studies have highlighted differences in gut microbiota composition between individuals with allergies and those without. Imbalances in specific bacterial strains, as well as decreased microbial diversity, have been associated with an increased risk of allergic diseases, including seasonal allergies.
Gut-Immune Axis: The gut-immune axis refers to the bidirectional communication between the gut microbiota and the immune system. A healthy gut microbiota helps maintain immune homeostasis by promoting the development of regulatory immune cells and suppressing excessive inflammation.
Disruptions in the gut microbiota can compromise immune function, leading to heightened immune responses to allergens. This dysregulated immune response may manifest as increased production of pro-inflammatory cytokines and allergic symptoms such as nasal congestion, sneezing, and itching.
Strategies that restore gut microbitoa balance, such as probitic supplementation and dietary modifications have shown promise in reducing allergic strategies.
Therapeutic Potential of Gut Modulation: Understanding the link between gut health and seasonal allergies has opened new avenues for therapeutic interventions. Strategies aimed at restoring gut microbiota balance, such as probiotic supplementation, prebiotic fiber intake, and dietary modifications, have shown promise in reducing allergic symptoms and improving overall immune function.
The Role of Sunlight in Modulating Allergies
While many of us associate sunlight with warmth and vitamin D synthesis, recent research has uncovered another intriguing benefit of sun exposure in the context of allergies. The ultraviolet (UV) light from the sun has been found to play a role in modulating the immune system, potentially offering relief from allergic reactions.
UV Light and Immune Regulation: UV light, particularly UVB radiation, can penetrate the skin and initiate a cascade of biochemical reactions. One such pathway involves the activation of pro-opiomelanocortin (POMC), a precursor molecule that gives rise to various biologically active peptides, including α-melanocyte-stimulating hormone (α-MSH).
UV light from the sun may help lessen allergy symptoms and decrease the intensity of allergic reactions.
POMC Activation and Immune Modulation: When exposed to UV light, POMC splits into smaller peptides, including α-MSH. α-MSH has demonstrated powerful anti-inflammatory and immunomodulatory effects by binding to melanocortin receptors on immune cells. This interaction suppresses pro-inflammatory cytokines and promotes regulatory immune responses, which in turn subdues allergic reactions.
UV light from the sun, by activating the POMC pathway, may help lessen allergy symptoms and decrease the intensity of allergic reactions. The immune-modulating effect is especially relevant for conditions like seasonal allergies, where the immune system has an exaggerated response to harmless environmental allergens such as pollen or dust.
Anti-Histamine Strategies
Foods to Avoid:
Certain foods can trigger histamine release or exacerbate allergic symptoms in susceptible individuals. These may include fermented foods (such as aged cheese, sauerkraut, and soy sauce), processed meats, alcohol (particularly wine and beer), and histamine-rich foods like tomatoes and spinach. Limiting or avoiding these foods may help reduce histamine levels in the body and alleviate allergy symptoms.
Anti-Inflammatory Foods to Include:
Incorporating anti-inflammatory foods into your diet can help mitigate allergic reactions and support overall immune health. Focus on consuming a variety of colourful fruits and vegetables, omega-3 fatty acids from sources like fatty fish and flaxseeds, and anti-inflammatory spices such as turmeric and ginger. These foods contain compounds that help reduce inflammation and may counteract histamine's effects in the body.
Vitamin C: Vitamin C is a potent antioxidant that can help stabilize mast cells, which are responsible for releasing histamine. Supplementing with vitamin C may help reduce histamine levels and alleviate allergy symptoms. Consider incorporating vitamin C-rich foods like citrus fruits, bell peppers, and strawberries into your diet, or talk to your healthcare provider about adding a vitamin C supplement or IV nutrient therapy to your regimen.
Quercetin: Quercetin is a flavonoid with anti-inflammatory and antihistamine properties. It works by inhibiting the release of histamine from mast cells, thereby reducing allergic symptoms. Quercetin-rich foods include onions, apples, berries, and leafy greens.
Probiotics: Look for probiotic supplements containing strains like Lactobacillus acidophilus and Bifidobacterium lactis, or incorporate probiotic-rich foods such as yogurt, kefir, and fermented vegetables into your diet. If you're a patient at FMU, you should ask your doctor for a personalized recommendation based on your functional test results.
Additional Tips for Managing Seasonal Allergies
Stress Management Techniques:
As we covered earlier, chronic stress can exacerbate allergy symptoms by triggering the release of cortisol and other stress hormones, which can in turn affect immune function and histamine levels. Incorporating stress management techniques such as meditation, deep breathing exercises, or yoga into your daily routine can help reduce stress and support overall well-being.
Nasal Irrigation:
Nasal irrigation, also known as nasal saline irrigation or nasal rinsing, involves flushing the nasal passages with a saline solution to remove allergens and irritants. This practice can help alleviate nasal congestion, reduce inflammation, and flush out excess mucus, providing relief from allergy symptoms. Use a neti pot or nasal spray bottle to perform nasal irrigation safely and effectively.
Environmental Allergen Reduction Tips:
Minimizing exposure to environmental allergens can help prevent allergic reactions and reduce reliance on antihistamine medications. Take steps to reduce indoor allergens such as dust mites, pet dander, and mould by regularly cleaning and vacuuming your home, using allergen-proof bedding covers, and maintaining proper ventilation.
Managing seasonal allergies effectively requires a comprehensive, multifaceted approach that addresses the underlying immune and physiological imbalances contributing to your symptoms. If you need help creating a tailored plan for relief, our team of naturopathic and functional medicine doctors are here to assist you. Don’t let your allergies control your life.
