Four Natural Solutions to Soothe Seasonal Symptoms This Spring
With the arrival of spring comes a less-welcome companion: allergy season. As trees, grasses, and flowers emerge after lying dormant all winter, they release pollen that can make this time of year difficult for many. What’s more, climate change is prolonging allergy season length and the amount of pollen in the environment. Pollen is essential for plant reproduction, but for many people, it’s also a source of physical discomfort and frustrating symptoms. While avoiding pollen may be unrealistic, there are many natural solutions available that can not only provide symptom relief, but help bolster your immune defenses.
The Body’s Response to Spring
Some individuals are not affected by seasonal allergies, but if the body perceives an allergen (e.g., pollen) as dangerous when inhaled, it triggers an immune reaction. Specifically, exposure to pollen causes an immunoglobulin E (IgE)-mediated response, which drives mast cells to release histamine and other mediators to combat the allergen. This process causes the familiar allergy symptoms of a stuffy/runny nose, sneezing, congestion, and itchy eyes. However, other symptoms, including brain fog and fatigue, may also occur, which can be disruptive to normal life.
Histamine is a compound released by the body with multiple functions, including roles in the sleep-wake cycle, cognitive activity, and gastrointestinal function. It acts as a messenger and neurotransmitter, coordinating physiological processes for normal functioning. Although the release of histamine is important, it can trigger an inflammatory response due to inflammatory cytokines and other immune-mediating molecules (e.g., lymphocytes, eosinophils, and basophils).
While the most common symptoms of seasonal allergies include sneezing, a scratchy throat, and itchy eyes, excess histamine can contribute to brain fog and fatigue. When the body encounters pollen, inflammatory cytokines are released and may enter the bloodstream and inflame the brain. In particular, interleukin (IL)-4 and IL-13 exacerbate symptoms to help the body release the allergen, causing you to feel mentally sluggish. They can also interfere with brain signaling, especially in areas responsible for memory and cognition. What’s more, heightened inflammation from allergy responses is associated with depressive symptoms and poor sleep quality. Allergies can disrupt your quality of life, but there are natural ways to manage your symptoms.
Natural Solutions to Manage Allergy Symptoms
Flavonoids: Quercetin and Luteolin
Fortunately, natural compounds can help the body calm an overreactive immune response to seasonal allergies. Flavonoids may support a healthy immune response to environmental triggers. Quercetin is an abundant flavonoid found in apples, broccoli, cabbage, coriander, cranberries, green tea, onions, peppers, and red wine. It may help promote a balanced immune response during seasonal transitions. Additionally, quercetin may inhibit the production of inflammatory cytokines, which can help alleviate swelling and other inflammatory responses associated with allergies.
Another flavonoid, luteolin, is found in a variety of plants, but it is especially high in perilla leaves. It has been traditionally used to support respiratory and immune health during seasonal changes. Preliminary research suggests luteolin may support immune cell balance and a healthy inflammatory response, which can influence mucus levels.
Vitamin C
Vitamin C is an antioxidant that is most often associated with immune health during colder months. However, it also plays a critical role in helping the body respond to environmental triggers. It helps neutralize free radicals and oxidative stress, especially in the lungs. It also helps modulate the immune system’s response to allergens, preventing those overreactions that can lead to symptoms. Additionally, vitamin C is a cofactor of the diamine oxidase (DAO) enzyme to support the metabolism of histamine, which is beneficial if you struggle with seasonal symptoms.
Vitamin C helps white blood cells (WBC) work. These cells, particularly lymphocytes, are responsible for regulating a healthy immune response. By enhancing WBC function, vitamin C supports the immune response and calms inflammation. Supporting WBC function may help the body respond appropriately to environmental changes.
Diindolylmethane (DIM)
DIM supplementation is generally known for its association with estrogen metabolism, but its benefits may extend to the immune response, as well. Estrogen release is associated with mast cell activation and histamine release. For this reason, excess estrogen may trigger or exacerbate allergy symptoms. DIM may support hormonal balance, which in turn can influence immune system activity.
Additionally, DIM is a potent metabolite of indole-3-carbinol (I3C), which is found in cruciferous vegetables. I3C is associated with balancing the immune response and preventing inflammatory cells. It is also associated with reduced serum IgE levels and allergy-related skin conditions.
Natural Seawater Nasal Sprays
While quercetin, luteolin, vitamin C, and DIM work at the cellular level to help reduce seasonal symptoms, nasal sprays work at the surface. Exposure to pollutants, allergens, and environmental irritants can lead to congestion, inflammation, and discomfort. Gentle seawater nasal rinses may help maintain nasal moisture and comfort in response to environmental irritants. By helping keep sinuses and nasal airways clear, they can support overall breathing and comfort.
Conclusion
Supporting a balanced histamine response may help maintain comfort during times of increased environmental exposure to allergens. However, combining these strategies during the spring season and beyond can help you breathe easier, feel better, and stay resilient.
Some of these natural solutions may not be appropriate for everyone. Talk to your medical professional to learn if these strategies are appropriate for you based on your circumstances.
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