Is Inflammation At The Root Of Your Allergies? (An Integrative Immunologist Explains)

So why is it that some of us seem doomed to suffer these disruptive symptoms every year while others walk through clouds of pollen without a care?

About 70 percent of the entire immune system is found in the gut, so weakening it by taking antibiotics at a young age or using a lot of antimicrobial cleaning products—the so-called hygiene hypothesis—can also lead to an increased risk of allergies to food, airborne allergens, and even asthma and eczema. Studies also show that exposures to bacteria, viruses, and even parasites when we are kids strengthen our immunity even further by teaching our immune system naturally what to react against, preventing the misfiring against benign things like tree pollen.

The good news is that there are natural and safe methods to redirect our immune system, calming the inflammatory response and lessening our allergy symptoms.

Studies have shown that using techniques like journaling about stressful events and using mental imagery have a positive role in asthma and allergy management. Relaxation therapies such as deep breathing techniques also had positive effects on asthma. The Buteyko method is one particular series of exercises with significant clinical trials showing effectiveness.

Psychological stress increases free radical damage, and studies have shown that eating diets rich in natural sources of vitamin C and vitamin E can reduce immune imbalances and help with allergic response. Vitamin D is also one of the most common vitamin deficiencies in the world, which is significant because it's an important immune modulator, and supplementation has been found to play an important role in reducing allergic asthma.

Adding in probiotic foods such as fermented sauerkraut, kimchee, and kefir will maximize your gut immunity. In addition, taking a good-quality probiotic with at least 30 billion colonies and multiple strains of lactobacillus species can significantly improve1 immunity and reduce allergic rhinitis. In order to feed the good bacteria and keep them happy, add prebiotic fibers like chicory, inulin, and raw Jerusalem artichoke to your daily routine.

Omega-3 fatty acids from oily fish such as salmon and sardines can play a strong anti-inflammatory role2 in asthma and allergies. In addition, taking an omega-3 fish oil supplement daily may be very beneficial3 for decreasing allergic disease. Other beneficial phytochemicals from foods like catechins3 from green tea and curcumin4 from turmeric root, have been shown to help with many inflammatory diseases such as asthma and eczema.

In clinical trials, Butterbur has been shown to be equally effective as pharmaceutical drugs in managing allergic symptoms like runny nose and sneezing. Quercetin is a flavonoid found in certain foods like apples. In supplement form it stabilizes the cells that release histamine in the body, thereby having an anti-inflammatory and antihistamine effect. It's best to start this supplement a few weeks before allergy season actually begins to get the best effects. Coleus Forskilli is a member of the mint family used widely in Ayurvedic medicine, and the powder of this plant has been found to improve asthma and decrease eczema.

Tweaking your diet, managing your stress, and using more natural supplements and techniques will help you navigate allergy season and have you smelling the roses in no time.