Allergies
It’s that time of year again. With all the great weather, come all those beautiful plants that bring another round of allergies. Approximately 1 in every 5 people suffers from allergies. The symptoms vary with every person, as do the types of medications that are used to treat it.
Many people don’t realize that aside from just taking an antihistamine, there are simple ways to help improve allergies. Many people have food allergies and sensitivities, but even for those who do not, there are many foods that make allergies and sensitivities seem worse. These are generally processed foods full of sugar, saturated fats, and a myriad of ingredients that are hard to pronounce.
A simple way to improve allergies is to choose foods that have an anti-inflammatory effect. These are generally wholesome, unprocessed foods. Great sources are:
- Fruits & vegetables – high in antioxidants, which can help rid of the inflammation in the body
- Onions & garlic – contain a compound called quercetin, which has great healing powers
- Omega-3 fats – walnuts, flaxseed, and salmon are all great sources
- Herbs – ginger, oregano, turmeric, and rosemary all contain bioflavanoids
- Spices – especially cayenne pepper, which a great inhibitor of inflammation
- Green tea – has five times the amount of ECGC (an antioxidant) than black tea. It is also proven to reduce inflammation
- Lean proteins- go with grass fed, free of extra hormones, antibiotics and synthetic pesticides
Other ways to improve allergies…
- LIMIT unhealthy fats. Eliminate trans-fats and try to reduce the amount of saturated fats too. No more that 7% of our total calories should come from saturated fats and no more than 1% from trans-fats.
- LIMIT processed carbs! These spike blood sugar levels and worsen any inflammation in the body
- If you have a food allergy/sensitivity, eliminate these foods from your diet completely
- Drink lots of water! Take your weight and divide by 2 to equal the amount of fluids you need every day. Increase 3-4 cups for every hour of exercise.
- Reduce your stress! Relax and breathe! Deep breathing can help decrease the inflammation in the diet. Try yoga!
Autumn Sacramone, Arizona State University
About Autumn…I am a graduating senior at ASU. I love helping people find ways to heal their bodies through food. Our bodies tend to agree with us a little bit more when we learn to slow down and listen to it, and then nurture it appropriately…
Chrissy Barth
MS RDN RYT
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It’s that time of year again. With all the great weather, come all those beautiful plants that bring another round of allergies. Approximately 1 in every 5 people suffers from allergies. The symptoms vary with every person, as do the types of medications that are used to treat it.
Many people don’t realize that aside from just taking an antihistamine, there are simple ways to help improve allergies. Many people have food allergies and sensitivities, but even for those who do not, there are many foods that make allergies and sensitivities seem worse. These are generally processed foods full of sugar, saturated fats, and a myriad of ingredients that are hard to pronounce.
A simple way to improve allergies is to choose foods that have an anti-inflammatory effect. These are generally wholesome, unprocessed foods. Great sources are:
- Fruits & vegetables – high in antioxidants, which can help rid of the inflammation in the body
- Onions & garlic – contain a compound called quercetin, which has great healing powers
- Omega-3 fats – walnuts, flaxseed, and salmon are all great sources
- Herbs – ginger, oregano, turmeric, and rosemary all contain bioflavanoids
- Spices – especially cayenne pepper, which a great inhibitor of inflammation
- Green tea – has five times the amount of ECGC (an antioxidant) than black tea. It is also proven to reduce inflammation
- Lean proteins- go with grass fed, free of extra hormones, antibiotics and synthetic pesticides
Other ways to improve allergies…
- LIMIT unhealthy fats. Eliminate trans-fats and try to reduce the amount of saturated fats too. No more that 7% of our total calories should come from saturated fats and no more than 1% from trans-fats.
- LIMIT processed carbs! These spike blood sugar levels and worsen any inflammation in the body
- If you have a food allergy/sensitivity, eliminate these foods from your diet completely
- Drink lots of water! Take your weight and divide by 2 to equal the amount of fluids you need every day. Increase 3-4 cups for every hour of exercise.
- Reduce your stress! Relax and breathe! Deep breathing can help decrease the inflammation in the diet. Try yoga!
Autumn Sacramone, Arizona State University
About Autumn…I am a graduating senior at ASU. I love helping people find ways to heal their bodies through food. Our bodies tend to agree with us a little bit more when we learn to slow down and listen to it, and then nurture it appropriately…
