Sneeze the day

Sniffles, sneezes and streaming eyes? Here’s how to stay one step ahead of hay fever this spring

Hay fever affects millions of people in the UK each year, bringing with it a familiar set of symptoms including sneezing, itchy eyes and a blocked nose. But what exactly causes it, and what can you do to manage it?

“Hay fever is triggered by an allergic immune response to tree, grass or weed pollens. It can affect anyone at any age,” explains Holly Shaw, Clinical Nurse Advisor at Allergy UK (www.allergyuk.org). “When the pollen is inhaled, it causes the immune system to react, causing irritation and inflammation in the nose lining and often the eyes and throat as well.”

It’s also becoming increasingly common. “Hay fever is a very common allergy affecting around 1 in 4 adults in the UK,” says Holly. “The number of people affected by hay fever has trebled in the last 30 years. The condition is becoming more common, partly due to better diagnosis, but also due to climate change, with warmer temperatures causing pollen seasons to start earlier and last longer. Common symptoms include sneezing, an itchy, runny nose with clear watery discharge; itchy, watery eyes; and often itchy ears, throat and palate (roof of the mouth). They can also include coughing and a persistent, blocked, stuffy nose. Wheezing or difficulty breathing can occur if you also have allergic asthma.”

Pollen control: reducing your exposure
One of the most effective ways to manage hay fever is to reduce your exposure to pollen where possible. Holly shares some practical tips:

• Wear a mask, wraparound sunglasses and a hat with a peak or a large brim to keep pollen allergens out of your eyes and face.

• On high pollen days, shower or bath, wash your hair and change your clothes when you arrive home. This will help to prevent continued exposure to the pollens indoors.

• Keep windows closed. This is most important in the early mornings when pollen is being released, and in the evening when the air cools.

• Avoid mowing lawns or raking leaves yourself.

• Avoid drying clothes or linen outside when pollen counts are high.

• Wipe pets down with a damp cloth to remove pollens.

Herbal helpers
Alongside lifestyle measures, some people turn to herbal remedies to help ease symptoms. Dr Chris Etheridge, medical herbalist and chair of the British Herbal Medicine Association (www.bhma.info) highlights some options. He says: “Nettle leaf tea has traditionally been used for treating hay fever symptoms, having both anti-allergic and antihistamine activity that can ease the characteristic sore eyes, a scratchy throat, sneezing and runny nose. Nettle leaf contains active chemicals including flavonoids such as rutin, kaempferol and quercetin, that are thought to be responsible for these beneficial actions.”

He also points to chamomile as a soothing option. “German chamomile flowers are used as a tea to treat hay fever and other allergic conditions,” says Dr Etheridge. “They contain anti-allergic flavonoids such as apigenin, luteolin and quercetin, as well as an anti-inflammatory and anti-allergic essential oil containing chamazulene and .α-bisabolol. Cooled, soaked chamomile tea bags can also be placed over the eyes to treat dry and irritated eyes.”

For eye and nasal irritation, eyebright may also be helpful. “Eyebright contains anti-inflammatory iridoid glycosides such as aucubin and euphroside, as well as anti-allergic flavonoids such as luteolin and quercetin,” says Dr Etheridge. “These active phytochemicals make eyebright excellent for relieving a runny nose and irritated, watering eyes.”

Another option is luffa, which “helps reduce inflammation of the nasal mucosa, and relieves congestion, a runny nose, and sneezing.”

Nutritional knowhow
Diet can also play a role in supporting the body during hay fever season. Maz Packham, head of nutrition and nutritional therapist at W-Wellness (w-wellness.co.uk) highlights some key nutrients to focus on.

“Vitamin C is a powerful antioxidant that supports the function of our immune cells,” says Maz. “During allergic reactions such as hay fever, histamine is released from immune cells called mast cells in response to exposure to allergens like pollen. Vitamin C may help support a more balanced immune response by helping stabilise mast cells and potentially reducing the amount of histamine released.”

Zinc is another important nutrient. According to Maz it is “essential for the health of our epithelial barriers, which are essentially our first line of defence against potential allergens and environmental irritants like pollen.”

She also highlights quercetin, which “has been studied for its ability to help regulate immune cells, especially mast cells which release histamine when the body is exposed to potential triggers such as pollen”. She adds that “vitamin D plays an important role in helping to regulate the immune system, which is important in allergic conditions such as hay fever.”

Certain foods can be particularly helpful to include in the diet. “Kiwi is a source of vitamin C and zinc,” says Maz. She also highlights red onions and apples as good sources of quercetin. “Ginger has anti-inflammatory and antioxidant properties, including bioactive compounds like gingerols that can soothe irritation in the airways during an allergic reaction. Salmon or other oily fish such as sardines and anchovies are rich in omega-3 fatty acids, which help to regulate our inflammatory pathways and promote a healthy immune response.”

However, some people may find that certain foods aggravate symptoms. Maz explains: “Fermented foods like kimchi and kefir, aged cheeses and cured meats are all known to be higher in histamine and may trigger symptoms.”

The benefits of honey
“Raw UK honey which has not been heat treated will contain active traces of pollen,” says James Hamill, the founder and head beekeeper of the Hive Honey Company (www.thehivehoneyshop.co.uk/). “When it is eaten, this will bring the body into contact with the allergy plant source, helping to reduce your hay fever. However, if you were to consume the honey over a prolonged period of time, your body can build up a natural form of defence and be desensitised to the airborne pollen which is causing your hay fever. To help build this natural immunity, your body requires a supply of entomophilous pollens gathered by the bees from a variety of different blossoms.

Many people believe that they need to consume local honey to combat hay fever. People call me asking for honey within a mile of where they live. As a professional beekeeper, I know that the flora around the UK doesn’t vary greatly, and bees collect thousands of different pollens. As long as it’s UK honey it’s local.

It’s worth bearing in mind that supermarket honey may not work as it is mostly heat-treated, which kills the pollen, and furthermore, most supermarket honey is sourced from outside the UK. I would recommend taking two 5g teaspoonfuls of honey a day; one in the morning on toast or cereal or in a yoghurt or smoothie or straight from the pot and one again last thing at night. Avoid adding to hot drinks as high temperatures can harm the pollen within. Children under one year old should not be given honey. Otherwise, any other age is fine – it’s a great, healthy nutritional boost and pollen is also a great source of protein.”

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