Allergy and diet

Maintain a consumption of anti-inflammatory foods throughout the year. Foods with anti-inflammatory effect are those rich in omega 3 such as sardines, salmon, avocado or nuts such as walnuts, almonds or pistachios. Ginger, turmeric, green tea or red fruits, among others, also have an anti-inflammatory effect. They help you control the inflammatory processes that trigger allergic symptoms: itchy nose, eyes, asthma, …

And reduce the consumption of foods with pro-inflammatory effect, which are especially those rich in saturated fats. It controls the consumption of red meats, mature cheeses, sausages, industrial pastries, and gives way to vegetables, legumes and fruits.

Maintain adequate hydration. Keeping your mucous membranes hydrated will ensure that they are healthy and can defend themselves from external aggressions. In addition, it will protect you from irritation of the respiratory tract thanks to its lubricating effect. Think that all the mucus we eliminate due to inflammation contains water, so we are expelling more fluid than usual. Consume at least 2 liters of water or unsweetened infusions. Infusions of ginger root or mint with green tea are recommended.

Foods that strengthen your immune system.  Allergy is a response of our immune system towards what it believes to be a possible aggressor.  If we keep our immune system strong,  we may not end the allergy, but surely the symptoms are milder. To ensure the proper functioning of our immune system, we must ensure an adequate supply of selenium, vitamin B6 through whole grains such as oats, wheat or rice, and foods rich in vitamin C such as citrus fruits, raw pepper or red fruits.

Include probiotics in your diet. Probiotics are beneficial bacteria for our body, those that form the bacterial flora. They are responsible for protecting our mucous membranes and organs to keep them healthy. A good source of probiotics is yogurt, although when spring approaches, it may be advisable to consume probiotics in envelopes or capsules, in those people who usually suffer from strong respiratory symptoms. Joint treatment of antihistamines and a combination of Lactobacillus paracasei and Bifidobacterium may help improve allergic rhinitis.

On the one hand, there are foods with antihistamine effect, such as onions, cabbages or oily fish (sardines, anchovies or salmon), which contain compounds that control the production of histamine, responsible for the allergic response.

Consume spicy radishes or wasabi. Radishes have a decongestant effect, so if you are one of those people who during allergic periods forgets to breathe through the nose, put a radish in your salads or prepare a delicious sushi with avocado and paint it green with a pinch of wasabi.

In addition, it is important to take care of our nervous system that, in poor condition, can worsen allergic symptoms by having a pro-inflammatory character. On the other hand, gentle sports practice will favor the mobilization of mucus for its correct expulsion and will keep your thoracic muscles strong, in addition to keeping your immune system healthy and helping you control inflammatory processes. We recommend avoiding outdoor sports during the allergic crisis.

Make sure you practice it indoors or if you prefer to be on the street wear a mask. HIIT would be a good training plan to prepare us before the allergy appears.
To learn more about pollen allergy, the Spanish Society of Clinical Immunology, Allergology and Pediatric Asthma puts at our disposal simple information about everything related to this increasingly common allergy.