About Hay Fever ~ Nutritionist's Column Vol.60

March 16, 2022

COLUMN

That time of year is soon upon us, signaling the end of the cold winter and celebrating the arrival of spring.
Pollen season has arrived.
This time we will be talking about the topic of hay fever, which is caused by pollen.

Hay fever symptoms and their mechanism

Hay fever is an allergic disease caused by pollen from cedar, cypress, flowers, and other plants.
It can cause a variety of symptoms, including sneezing, runny or stuffy nose, itchy and watery eyes, and dry skin.

Why does inhaling pollen cause these symptoms?
It begins when the body's immune system recognizes cedar or cypress pollen as a foreign substance that enters the body.

When it is recognized as a "foreign substance," antibodies (IgE antibodies) are produced in the body, and these gradually accumulate.
When the accumulation limit of antibodies (IgE antibodies) is exceeded and pollen enters the body, chemicals such as histamine (a substance present in the body that normally protects the body from harmful things such as colds and viruses) are secreted, which causes an allergic reaction, and is said to result in symptoms of hay fever such as sneezing, runny nose, and nasal congestion.

Since the limit of accumulation varies from person to person, symptoms and severity also vary.
Many people suffer from symptoms such as decreased concentration, lack of sleep, and fatigue that interfere with their work, studies, and even daily life.

For those people, we will introduce recommended superfoods and herbs to incorporate into your diet this season, as well as eating habits you should keep in mind.

Recommended superfoods and herbs for hay fever sufferers

[Superfood]

Bee Pollen This is a solid mixture of nectar and pollen that bees make when collecting nectar from flowers, and is a popular superfood for pollen control overseas.
It contains a variety of nutrients such as amino acids, vitamins, and minerals, and although it can be eaten as is, it is also used as a topping for yogurt, cereal, salads, and sweets.
It is generally consumed uncooked as the nutritional value is lost.
It is said to have the effect of suppressing histamine, and has been shown to be effective against allergic symptoms.
There have been cases of allergic reactions, so we recommend consulting a doctor or taking small amounts the first time you try it.

Maqui Berry It is rich in anthocyanin, which has antioxidant and anti-inflammatory effects, and anthocyanin helps reduce histamine.
For this reason, it is expected to help prevent hay fever.

Spirulina is a type of blue-green algae that is rich in beta-carotene, iron, calcium, amino acids, folic acid, and dietary fiber.
It provides comprehensive nutrition and has antioxidant effects, purifies the blood and detoxifies the intestines.
It has also been shown to boost immunity, have anti-inflammatory effects, and alleviate allergy symptoms.
It also works to suppress the IgE antibodies mentioned above, and supports the activity of IgA antibodies, which help expel pollen from the body.

Moringa Moringa is a tree that contains a wealth of balanced nutrients, and is therefore known as the "miracle tree" or "tree of life," and it has the effect of suppressing allergies.

[Herbs]
Drinking herbal tea may help relieve symptoms.

Nettle It is said to purify impurities from the blood and relieve symptoms such as stuffy nose and watery eyes.

Lemon Balm Rosmarinic acid, which is found in large amounts in lemon balm, has attracted attention for its ability to suppress the secretion of histamine, which is the cause of allergic symptoms.

Elderflower It has the effect of soothing inflammation of mucous membranes and capillaries, and relieves typical symptoms of hay fever such as sneezing and runny nose.

Peppermint The refreshing scent of menthol helps relieve nasal congestion.
It also has antibacterial and anti-inflammatory properties, making it effective in treating respiratory problems.

Chamomile It has a relaxing effect and its antihistamine properties help relieve allergy symptoms.

Recommended eating habits for hay fever sufferers

There are two main points that people with hay fever should keep in mind.
Strengthening the immune system to prevent symptoms from occurring and alleviating symptoms when they do occur.
I will explain some typical dietary approaches to these two goals.

[Food to strengthen the immune system]

Yogurt and lactic acid bacteria drinks These foods contain a lot of lactic acid bacteria, which are known as good bacteria.
It is said that by balancing the intestinal bacteria, immune function improves and the symptoms of hay fever improve.
A healthy intestine leads to a stronger immune system.

Burdock, mushrooms, lettuce, etc. These contain a lot of dietary fiber, which is food for good bacteria, and help increase the number of good bacteria.
Mushrooms are also rich in vitamin D, which is said to help balance the immune system.
A nutritionally balanced diet leads to improved immunity.

Avoid processed foods and eat a balanced diet. Foods that are high in fat and processed foods increase the bad bacteria in the intestines, which reduces the good bacteria.
Avoid overdose.

[Diet to relieve allergy symptoms]

Chocolate, coffee, cocoa, red wine, onions, sweet tea, rooibos tea, etc. In other words, foods that are rich in polyphenols.
Polyphenols suppress active oxygen, which has a harmful effect on the body, and act on the immune system to suppress the production of histamine, which causes allergic reactions.

Blue fish such as mackerel, sardines, pacific saury, and horse mackerel Blue fish are a food that is rich in DHA and EPA.
Like polyphenols, DHA and EPA are said to suppress the action of histamine, which causes allergic reactions.

Green Tea Catechin, which is found in large amounts in green tea, is said to have an allergy-suppressing effect.
In particular, methylated catechin, a type of tea catechin found in large amounts in Benifuuki, is said to have an effect of easing hay fever allergies.

[Foods you should avoid]

Foods that cool the body Foods that cool the body can make it difficult to alleviate the symptoms of hay fever, so you need to be careful.

Alcohol If your symptoms are severe, it is important to avoid alcohol as much as possible.
Drinking alcohol can worsen symptoms such as nasal congestion and bloodshot eyes, and a substance called acetaldehyde is produced when alcohol is broken down in the body. This substance promotes the release of histamine, which causes allergic symptoms, making sneezing and nasal congestion worse.

Foods that irritate the mucous membranes Spicy foods and other highly irritating foods irritate the mucous membranes of the nose and may accelerate allergic reactions. Try to avoid consuming such foods as much as possible.

The key to preventing hay fever in everyday life is to prevent pollen from entering the body, to prevent it from accumulating, and to reduce the allergic reaction.
Try to avoid hanging laundry outside whenever possible, remove pollen from your clothes at the entrance to the house, and take a shower immediately after returning home.
We also recommend taking a bath to warm your body and creating a relaxing space in your room with your favorite scent.
Why not try reconsidering your lifestyle to help alleviate your hay fever symptoms even a little?

Click here to check out our recommended superfoods: Criollo Berries containing maqui berries, Green Monster containing spirulina, and Matcha All-Stars containing moringa.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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