Seasonal Allergies: How can we get rid of a stuffy nose and red eyes?

If the symptoms listed above bother you for most of the year, then you are likely one of the many people, affected by seasonal allergies and their symptoms. According to the U.S. National Institute of Health (NIH), seasonal allergies are defined as an allergic reaction in a person caused by allergens such as plant pollen in the spring, grass pollen in the summer, and weed pollen in the fall. The most common form of seasonal allergy is allergic rhinitis, which affects approximately 40% of the global population.

Symptoms of seasonal allergies include:

• Runny nose, with clear, watery discharge.
• Red eyes (which may also be itchy).
• Irritated and watery eyes.
• Constant sneezing.
• Itching in the eyes, nose, and certain parts of the body (especially if combined with atopic dermatitis).
• Feeling of airway obstruction.
• Difficulty breathing (which may affect sleep quality).

How can you reduce congestion, sneezing, and red eyes?

The severity and type of seasonal allergy symptoms can vary greatly from person to person. The “treatment” of seasonal allergies involves managing symptoms, which incorporates a combination of ventilation, cleaning, and sometimes medication and/or dietary supplements, as well as a balanced diet. When trying a dietary supplement (especially if medication is also being taken), approval from the allergist/pulmonologist who is monitoring us, is essential.

• Adequate ventilation. The onset of seasonal allergy symptoms occurs during specific times of the year when pollen from plants and grass increases and is carried through the air. It is therefore important to adequately ventilate the spaces where we spend time (work, home, etc.), especially after days with strong winds, when the amount of airborne pollen increases.
• Cleanliness. Along with adequate ventilation, proper cleaning of the spaces where vulnerable individuals are present is essential to ensure the removal of potential allergens.
• Medication. The most common medications prescribed for seasonal allergy symptoms are corticosteroid nasal sprays, nasal rinses, and eye drops to cleanse and remove pollen and other allergens, while antihistamines remain the most popular choice. In cases of allergic asthma, beta-2 agonists are the first-line treatment.

Note: Medications and dietary supplements aim to reduce the severity of symptoms and manage them, not to cure seasonal allergies, as there is no cure.

The role of diet and supplements

A balanced diet appears to play (here too!) a vital role in reducing inflammation and, consequently, in reducing the severity of certain seasonal allergy symptoms. Here are a few key points worth highlighting:

• The Mediterranean diet is rich in anti-inflammatory and antioxidant compounds and appears to be associated with a reduction in inflammation and oxidative stress, two mechanisms that increase during periods of seasonal allergy symptom flare-ups.
• Certain antioxidants in the Mediterranean diet, such as quercetin (or quercetin, one of the most potent flavonoids, found in onions and apples), possess strong antihistamine properties, reducing the release of histamine, which is associated with increased severity of allergic symptoms. Specifically, quercetin has been associated with reduced airway hyperresponsiveness and decreased concentrations of neutrophils, as well as bronchial epithelial cells, as observed in allergic asthma attacks. However, more human studies are needed to draw clearer conclusions about quercetin supplementation, as data is currently limited.

Extra tip: Combine sources of quercetin with sources of vitamin C, for better absorption!

• Next up is resveratrol, the most potent antioxidant in grapes and red wine, which also contributes to reduced production of pro-inflammatory factors, exhibiting similar anti-allergic mechanisms to quercetin.
• Moving on to the spectrum of vitamins, vitamin C, vitamin D, and vitamin A are the vitamins with strong anti-allergic activity. More specifically, low levels of vitamins C, D, and A have been associated with reduced allergic sensitization, while they provide strong protection against oxidative stress, safeguarding the viability of immune cells.
• Strong scientific evidence regarding the increased severity of seasonal allergy symptoms appears to stem from adequate dietary intake of omega-3 fatty acids. More specifically, the study by Hoff and colleagues suggested that increased concentrations of omega-3 fatty acids in the red blood cells of volunteers were associated with reduced severity of allergic rhinitis symptoms and a lower likelihood of flare-ups. Furthermore, numerous studies have demonstrated the powerful anti-inflammatory properties of essential omega-3 fatty acids, making them a worthy candidate for anti-allergic treatment.
• Finally, in addition to omega-3 fatty acids, significant scientific evidence supports the anti-allergic activity of specific probiotic strains, the potential use of which has been included among the options in the treatment protocol for these symptoms. A 2015 systematic review and meta-analysis, which included 23 clinical studies and 1,919 volunteers, noted the mild but positive effect of certain Lactobacillus and Bifidobacterium probiotic strains on reducing the severity of allergic rhinitis symptoms, significantly improving patients’ quality of life.

Dietary tips for allergy season

The most important dietary recommendations for managing seasonal allergy flare-ups are as follows:

• Increase your fluid intake to avoid dehydration, especially during the hot months.
• Focus on colorful seasonal fruits and vegetables to boost your intake of various antioxidants, which play a key role in managing seasonal allergies. Sources of quercetin and resveratrol, such as onions, apples, berries, tea, and grapes, can also be helpful.
• Don’t skip meals. It’s important to get enough energy and nutrients to meet your body’s needs, especially during seasonal allergy flare-ups.
• Prepare a main meal featuring fish 1–2 times a week and consume a handful of walnuts daily to increase your daily intake of anti-inflammatory omega-3 fatty acids.
• Incorporate dietary sources of probiotics, such as traditional Greek yogurt, small amounts of aged cheeses, kefir, olives, and fermented beverages like kombucha.
• Discuss with your doctor, pharmacist, or dietitian the use of vitamin D supplementation, especially if your levels are low, which needs to be corrected immediately, as low levels can worsen symptoms of allergic rhinitis and other seasonal allergies.
• Along with the recommended medication, consider taking a dietary supplement, in consultation with your healthcare professional, specifically quercetin, specific probiotic strains, and/or omega-3 fatty acids, especially if you do not consume fish or nuts.

In conclusion

Seasonal allergies are an extremely annoying condition, which can significantly reduce quality of life. Preventive measures are important, especially if the individual knows during which seasons of the year symptoms are likely to appear; these symptoms vary and are characterized by frequent and repeated sneezing, a runny nose, and irritation around the eyes. The use of antihistamines, adequate and regular ventilation, consistent cleanliness, a balanced diet, and the selection of specific dietary supplements constitute a comprehensive set of options that every patient has at their disposal and can utilize, in collaboration with health care professionals and always in accordance with their own individual needs.

Because getting out into nature also requires the right information! Discover products at Holland & Barrett that can support your nutrition and well-being during allergy season, such as vitamins, omega-3 fatty acids, and probiotics - always under the guidance of your healthcare provider.

Scientific References

Bhardwaj, B., & Singh, J. (2021). Efficacy of vitamin D supplementation in allergic rhinitis. Indian Journal of Otolaryngology and Head & Neck Surgery, 73(2), 152-159.

Hoff, S., Seiler, H., Heinrich, J., Kompauer, I., Nieters, A., Becker, N., ... & Linseisen, J. (2005). Allergic sensitisation and allergic rhinitis are associated with n-3 polyunsaturated fatty acids in the diet and in red blood cell membranes. European Journal of Clinical Nutrition, 59(9), 1071-1080.

Jafarinia, M., Sadat Hosseini, M., Fazel, N., Fathi, F., Ganjalikhani Hakemi, M., & Eskandari, N. (2020). Quercetin with the potential effect on allergic diseases. Allergy, Asthma & Clinical Immunology, 16(1), 36.

Panagiotou, E., Andreou, E., & Nicolaou, S. A. (2023). The effect of dietary components of the Mediterranean diet on food allergies: A systematic review. Nutrients, 15(15), 3295.

Zajac, A. E., Adams, A. S., & Turner, J. H. (2015, June). A systematic review and meta‐analysis of probiotics for the treatment of allergic rhinitis. In International forum of allergy & rhinology (Vol. 5, No. 6, pp. 524-532).