April is about seasonal allergies.

As spring approaches, bringing with it a bloom of life and colour, along comes allergy season for many. Allergic rhinitis, commonly known as hay fever, affects a significant portion of the population, presenting an array of symptoms that can dampen the spirit of this beautiful season. Understanding the nature of spring allergies, their triggers, and effective management strategies can greatly improve quality of life during these months.

What are Spring Allergies?

Spring allergies primarily stem from an immune system reaction to pollen from trees, grasses, and weeds. As plants begin to flower and pollinate, they release tiny grains into the air to fertilize other plants. When these pollen grains are inhaled by someone with a pollen allergy, the body mistakenly identifies the pollen as a dangerous invader, triggering an allergic reaction. The body's immune system then produces antibodies to protect against what it perceives as threats. In the case of pollen, these antibodies signal the immune system to release chemicals such as histamine into the bloodstream, which causes the symptoms of an allergic reaction. This immune response is what leads to the familiar and often frustrating symptoms of spring allergies. Hay fever and asthma often go hand in hand and uncontrolled allergies can worsen asthma.

Symptoms of Spring Allergies

·        Sneezing

·        Runny or stuffy nose

·        Itchy, watery eyes

·        Coughing and sore throat

·        Skin rashes

·        Dark circles under the eyes, known as "Allergic Shiners"

·        Fatigue and irritability, often due to disrupted sleep

Managing and Reducing Symptoms

Avoiding allergens is the best way to reduce symptoms but completely avoiding pollen can be challenging so taking steps to reduce exposure can help.

Up to date information on pollen counts are usually available on national websites such as www.pollen.lu in Luxembourg.

Keep windows closed during high pollen days both at home and while driving.

Limit time spent outdoors, especially during early mornings when tree pollen counts are highest and during evenings for grass pollen.

Dry clothes indoors rather than line drying outside.

Showering before bed to remove pollen from skin and hair can prevent them from spreading onto bedding.

Using a saline nasal rinse or spray to clear pollen from nasal passages or over-the-counter antihistamines and decongestants can be effective in managing symptoms. Starting these treatments before the onset of the allergy season can be more effective. Do discuss medications with your doctor as overuse or wrong use can lead to rebound symptoms. For severe cases, consult with a healthcare provider about prescription medications or allergy shots (immunotherapy).

Incorporating foods that are anti-inflammatory and rich in antioxidants can support the body's ability to manage allergic reactions. Foods such as fatty fish, leafy greens, and berries can be beneficial. Certain foods such as wheat have been linked to seasonal allergies so it’s a good idea to find out if there might be trigger foods to avoid. We are all different and this will be different for everyone.

There has been a recent surge in advice to include prebiotic and probiotic foods into what you eat as these foods support a healthy gut microbiome which helps to regulate the immune systems response to allergies. Prebiotics like garlic, onions, asparagus, bananas and oats feed the good gut bacteria. Probiotics like yoghurt, kefir, kombucha, kimchi and sauerkraut restore gut bacteria balance. Ultra processed foods which are also big news at the moment disrupt gut bacteria balance leading to inflammation which impacts the immune system and can worsen allergies. How do you know if something is ultra processed or not? Anything with a long ingredients list of things! A good rule of thumb is to never buy anything that contains more than 5 ingredients on the list if it comes in a jar or packet. 

Staying hydrated is essential as this helps to keep mucus membranes moist so that they can be effective in removing allergens from the system.  Herbal teas such as chamomile, ginger, green and nettle can help to reduce inflammation and promote immune function. Aim for 8-10 glasses of water a day.

Consider using air purifiers with HEPA filters to reduce indoor pollen. Regularly cleaning surfaces, bedding, and carpets to remove allergens reduces exposure. Spring is lovely in Luxembourg but the pollen gets everywhere.

It seems I always mention sleep, good quality sleep in my articles but it’s so important for a healthy immune system and overall health. Sleep can be severely disrupted when allergies are present. If you are taking medication for allergies it might help to take it at night so that the dose works overnight to reduce the histamine production, but do discuss this with your doctor.

Understanding and proactively managing spring allergies can make a significant difference to enjoying the season to its fullest.

Here’s to a happy and healthy spring.

Carrie Cannon - Certified health coach, Masters in Public Health, Registered nurse (UK/Lux)