Aaaachoo! Spring has sprung and, with it, warmer weather, pink and yellow blossoms, and, for 4.6 million Aussies, the dreaded return of hay fever.
There’s never been a lot to do about pesky seasonal allergies, other than over-the-counter antihistamines. Or so we thought. Recent studies show that your diet can offer some reprieve.
Pioneer in the field of nutrigenomics, Dr Denise Furness, sat down with Canberra Daily to share her insight gathered over 15 years as a geneticist and nutritionist, on springing into action against seasonal symptoms.
“While many Aussies associate the onset of seasonal allergies due to an increase of pollen in the air, growing research suggests that the health of our gut can also play a part,” said Dr Furness.
“The good bacteria that live in the gut can help to reduce inflammation in the body, which then reduces the symptoms of allergies.”
The simplest diet changes Dr Furness recommends to make allergy season a breeze are incorporating gut-friendly foods into your diet, as well as foods that contain natural antihistamines.
“Assist the good bacteria within the gut to ultimately help reduce inflammation within the body.” Her top five foods to help manage allergy symptoms are:
- Kefir is loaded with probiotics that work to keep your gut microbiome healthy and balanced, which can assist in reducing allergies.
- Salmon is rich in omega-3 fatty acids that have considerable anti-inflammatory properties that may reduce your overall risk of developing seasonal allergies.
- High-fibre foods such as legumes and vegetables and cereals such as All-Bran or Guardian with psyllium husk, act as prebiotics, supporting healthy gut bacteria.
- Red apples are the perfect food to incorporate into your diet as they contain quercetin. Quercetin inhibits the production and release of histamine and other inflammatory substances. Red apples also contain vitamin C, which is an essential nutrient that helps to support your immune system.
- Pineapple is rich in bromelain, which has been recognised as an effective antihistamine. Research suggests bromelain is anti-inflammatory and contains anti-allergenic properties.
While you may not notice a difference at first, it is important to load up on gut-friendly and fibre-rich foods as only two out of three Aussies are getting enough fibre in their diet.
“According to the National Health and Medica Research Council, the recommended fibre intake is approximately 25-30g a day,” said Dr Furness.
Don’t be scared to get outside and exercise either. Dr Furness says that as long as you’re prepared and have appropriate management strategies in place, exercising outdoors should not worsen allergy symptoms.
Just remember to:
- Check the weather – Information on pollen count is readily available and will assist you in making an informed decision. Generally, pollen counts tend to be at their peak on warm, breezy mornings.
- Choose the right time of day to exercise – Look to exercise outside in the early morning or later in the evening as pollen levels tend to peak around midday.
Always consult your GP if your allergies are of concern – and stay healthy year-round!
Dr Furness’s favourite allergy-friendly springtime recipe:
Grilled Salmon All-Bran Pilaf
3/4 cup brown rice
1/4 cup black or wild rice
1 1/2 cup vegetable stock
2 cups mixed chopped veggies (carrot, squash, zucchini, mushrooms)
2 Tbsp chopped celery
1 clove garlic, crushed
1/2 tsp curry powder
1 cup All-Bran Original
4 Tbsp chopped parsley
3 portions of salmon
Dash of olive oil
Dressing
Juice of 1 lemon
2 Tbsp olive oil
Salt and pepper
Place rice and stock in a saucepan and cook, covered, on low heat. Once all the liquid has been absorbed, keep the pot covered whilst preparing the rest of the dish, and the rice will keep cooking off the heat.
In a small saucepan, fry garlic, curry powder, celery and chopped vegetables with a dash of oil for one minute.
Toss through the rice mixture adding the chopped parsley and All Bran.
Grill the salmon to your liking and serve on top of the rice pilaf with a wedge of lemon.
Whisk the dressing ingredients together and drizzle over the salmon and rice.
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