Diet Natural health products like stinging nettle, butterbur, guduchi and spirulina Nasal rinses or neti pots

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Nathaniel Cain
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Seasonal Allergies As the weather warms up, many Canadians rejoice at the thought of throwing off their heavy jackets, scarves and mitts for another year, ready to embrace the warmer, longer days of

1 Seasonal Allergies As the weather warms up, many Canadians rejoice at the thought of throwing off their heavy jackets, scarves and mitts for another year, ready to embrace the warmer, longer days of spring. However, for nearly eight million Canadians, or a quarter of the population, 12 this seasonal shift also brings with it the coughing, sneezing, itchy eyes and runny nose of seasonal allergies. Sometimes called hay fever or allergic rhinitis, seasonal allergies can be debilitating. Pollen in the air overstimulates the immune system, which releases inflammatory signals leading to constricted airways, inflamed sinuses and a constantly runny nose. April and May are when tree pollen granules from ash, birch, oak and maple trees fill the air, only to be followed by grass pollen in June and July. August brings the onslaught of ragweed, meaning that severe sufferers don t have much relief through the spring or summer months. There are a number of simple ways to reduce the severity of allergies, including staying inside on windy days to avoid pollen triggers and changing your furnace and air conditioner filters. HEPA filters, which stands for high-efficiency particulate air, provide filter sizes that capture pollen granules and other potential allergens in the home. If you re a severe sufferer, consider investing in a vacuum cleaner that comes with a HEPA filter to trap household allergens. But when these precautionary steps aren t enough to reduce congestion and inflammation caused by seasonal allergies, there are other natural approaches you can turn to that may provide the relief you seek. These include: Diet Natural health products like stinging nettle, butterbur, guduchi and spirulina Nasal rinses or neti pots Diet Seasonal allergy symptoms are a direct result of our immune system overreacting to allergens in the environment, triggering an inflammatory process. It stands to reason that eating foods that can reduce inflammation and keep our immune system in check can help to relieve these symptoms American stat:

2 In fact, research points to a number of foods that hold promise in helping our bodies stay balanced when faced with seasonal allergens. Foods rich in a plant compound called quercetin are a promising, anti-inflammatory buffer for allergy symptoms. Quercetin, found in red onions, apples, broccoli, green tea and berries, has been shown to inhibit the release of histamine and decrease the production of inflammatory signaling molecules in the body, called cytokines. 3 Omega-3s found in fatty fish, such as salmon, mackerel and trout, provide a boost of the antiinflammatory long-chain omega-3 EPA, which has been shown to decrease the production of inflammatory compounds. A recent study found that children who consumed oily fish at least once a week, as well as other dietary long-chain omega-3s, had a significantly decreased chance of developing rhinitis later in adolescence. In some cases the risk was cut by half. 4 Keeping your sinuses clear is also impacted by your general diet. For example, a diet high in dietary fat or following a low-carbohydrate diet have both been associated with an increased risk of developing seasonal allergies. It is not clear how these dietary patterns might impact our body s allergic response, but it does show that nutritional factors can have a significant influence on the functioning of our immune system. 5 Instead, opt for a diet rich in fruits, vegetables and anti-inflammatory omega-3 fatty acids. This is not only a smart choice for your overall health, but could hold the key to keeping your immune system balanced and reducing irritating symptoms of seasonal allergies. Stinging Nettle 6 Nettles are ancient herbs, prized for their diverse health benefits and nutritional properties, as well as their use as a fibre for clothing and textiles. They re low-growing herbs with large, fleshy, serrated, heart-shaped leaves. Two varieties have seasonal-allergy-relieving properties: stinging nettle and dwarf nettle. Growing in rich, wet soil, stinging nettle leaves and stems are covered by tiny hairs containing histamine and formic acid among other irritants. Upon contact with skin, these hairs, which act like tiny hypodermic needles, leave a stinging, numbing sensation. However, the good news is

3 that cooking or other processing destroys the pesky hairs, making it safe to touch and, more importantly, delicious to eat! Nettles grow in the wild in temperate regions across North America and Europe. Although nettles are showing up on the menus of boutique restaurants, it is more commonly available as a supplement or tea. With benefits ranging from prostate health to cardiovascular benefits, the naturally occurring chemicals responsible for health benefits in nettles, called bioactive compounds, are receiving more attention. All parts of the plant contain bioactives, including the root, stem and leaf. Nettle leaf has properties that can relieve the stuffiness that comes with seasonal allergy symptoms. 7 These benefits were found in a random, double-blind study in which subjects consumed 600 mg of freeze-dried nettle. Over half of the participants reported relief of most of their symptoms, with 48 per cent reporting that nettle leaf was just as effective as over-thecounter medications. Other research has found that nettle has anti-inflammatory properties. Inflammation can be caused by a number of different pathways. Nettle extract can prevent the activation of the histamine receptor, similar to the way conventional antihistamines work, to reduce allergy symptoms. 8 Butterbur Butterbur, sometimes known as Petasites, is a plant in the sunflower family, although you d never guess by looking at it. This low-growing, fleshy shrub has small white and purple florets, and massive, rhubarb-shaped leaves. 7 Mittman P. Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Med 1990;56: Roschek B Jr, et al. Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Phytother Res

4 Naturally growing in wet, marshy ground across Europe, Asia and North America, butterbur has historically been used to treat fever, cough, asthma and skin wounds. However, if improperly processed, butterbur may contain potentially damaging compounds to the liver, which is why you should always purchase from a source you trust, such as your local CHFA Member natural health retailer. When buying, be sure to look for the eight-digit Natural Product Number (NPN) on the label, which indicates the product has been assessed and approved by Health Canada for safety, efficacy and quality. Many parts of butterbur are used therapeutically, including the root and leaves. Research published in the journal Neurology found that supplementation with a concentrated butterbur root extract cut migraine headache attacks nearly by half. 9 A large study of a butterbur leaf supplement also found that 90 per cent of participants taking butterbur experienced a decrease in their symptoms of seasonal allergies. 10 Another study published in The BMJ found that butterbur supplementation reduced seasonal allergy symptoms just as well as a conventional over-the-counter antihistamine medication. 11 Guduchi Guduchi is a large, deciduous, climbing shrub native to tropical areas in South Asia, including India and Sri Lanka. Known by many names, such as giloy or scientifically as Tinospora cordifolia, it is characterized by its deep-green, heart-shaped leaves, and has long been prized as part of the Ayurvedic medicinal tradition for detoxifying, immune-boosting and anti-rheumatic effects. Luckily, you won t need to go trekking through the jungles of India to source guduchi, since it is becoming more widely available as a supplement. Visit your local CHFA Member natural health retailer to find it as a powdered supplement. Because guduchi is known by so many names, it is often listed in the ingredients under its botanical name, Tinospora cordifolia

5 Guduchi contains a range of health benefits, from helping to boost the immune system to balancing blood sugar levels. It can also help ease some of your seasonal allergy symptoms. In a high-quality study of patients with seasonal allergies, approximately three-quarters of participants found that supplementing with a powdered form of guduchi relieved sneezing, nasal discharge, stuffiness and itchiness. 12 These benefits stem from the ability of this supplement to improve the activity of white blood cells in identifying and breaking down allergens, while soothing uncomfortable lungs and airways called bronchospasm, which causes breathing difficulties. 13 Spirulina Spirulina is a blue-green algae that has been prized for its fast growth and diverse nutritional profile. It is an abundant source of protein, vitamins and antioxidants. By weight, spirulina is between 65 to 70 per cent protein, has approximately 10 times more beta-carotene than carrots and is one of the few natural plant sources of vitamin B12. This superfood is so nutritious that it was even considered as a possible nutrient source for astronauts on long-term space missions. Spirulina grows naturally in tropical, alkaline waters in Central and South America. However, due to its popularity as a supplement, spirulina is now farmed for quality and purity, and is often found in tablet form or as an ingredient in greens powder supplements. In addition to the wide-ranging nutritional benefits, new research is exploring the applications of this green superfood for relieving seasonal allergies. Research has shown that supplementation with two grams of spirulina per day can significantly reduce nasal congestion that comes along with seasonal allergies, as well as reducing pesky symptoms like sneezing and runny nose

6 Spirulina supplementation can actually reduce inflammatory signals, called cytokines, which lead to the runny nose and congestion characteristics of seasonal allergy symptoms. 15 Seasonal allergies don t have to hold you back from the great outdoors. Click here to find your local CHFA Member health food store, where you can find products to keep those seasonal allergy symptoms at bay. Remember to speak with your health care practitioner about these and other options for treating seasonal allergies. Nasal Rinses or Neti Pots 16 If you are continually plagued by congestion and an endlessly runny nose caused by seasonal allergies, consider trying a nasal rinse to help discharge built-up mucus. Sometimes called nasal irrigation or using a neti pot, this technique passes slightly salty, sterile water through the sinuses. It is an ancient technique with roots that date back to yogic Indian sinus relief. Although nasal rinses do not solve the root problem of seasonal allergies, it has been shown to offer symptom relief of congestion and other upper-respiratory discomfort, 1718 The most common approach is to pass slightly saline water through one nostril and allow it to drain through the other nostril while breathing through your mouth. The salt helps to draw out mucus and rinse out allergens from your nasal passages. You can find neti pot kits at your local CHFA Member natural health retailer. Over-the-counter nasal rinsing products that contain sterile saline (salt water) are widely available, but you can make your own at home. Most important is the source of water that is used with nasal rinsing devices. Tap water that is not filtered or treated is not safe for use as a nasal rinse. However, freshly boiled, chlorinated Rabago D, Zgierska A, Mundt M, Barrett B, Bobula J, Maberry R (2002). "Efficacy of daily hypertonic saline nasal irrigation among patients with sinusitis: A randomized controlled trial". The Journal of family practice. 51 (12):

7 tap water is safe to use. Be sure to carefully wash your neti pot and only use freshly boiled water, leaving it to cool before using. Pure and Simple DIY Neti Pot Solution Boil one cup of water and allow to cool to body temperature. Stir in and dissolve 1/4 to 1/2 teaspoon of fine sea salt or kosher salt. For a neti pot, it s best to have a pure salt that is free from additives, such as iodine or flavourings. Follow the manufacturer s instructions for use of your neti pot or other nasal rinsing device. Conclusion This allergy season, you don t have to suffer in stuffy silence. Visit your local CHFA Member natural health retailer for tips to keep those hay fever symptoms at bay. Whether you opt for an ancient herb like stinging nettle, butterbur or guduchi, or you find relief through the antiinflammatory effects of spirulina in your diet or give a neti pot a try, seasonal allergies don t have to hold you back from the great outdoors. Speak with your health care practitioner about your health and solutions to your seasonal allergies.

Environmental Allergens. Allergies to Dust, Mold and Pollen. A Patient s Guide

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