by Wendy Romig, for the Shuttle

Allergies can show up a variety of ways, from food allergies, hay fever and seasonal allergies, to animal allergies and reactions to medications. Sufferers experience some sort of inflammatory response, such as sneezing, hives, watering eyes, runny nose or skin redness when they come into contact with an allergen. 

An allergy is the body’s response to a stimulus it interprets as foreign or dangerous. The biochemical cascade that ensues is somewhat complex but the response is generally immediate. Our bodies are equipped with a host of protective mechanisms that make up the immune system. Various cells, such as immunoglobulins or antibodies, are responsible for identifying potential threats and assisting in their destruction. In the case of allergies, Immunoglobulin E (IgE) is the antibody in charge of identifying allergens and signaling the release of mast cells, resulting in the classic allergic sneezing, watery eyes or redness, sometimes referred to as a histamine response. 

Allergies are commonly treated with antihistamines; those with life-threatening allergies may carry an EpiPen, which contains a dose of epinephrine to treat anaphylaxis (symptoms include rashes, nausea, vomiting, difficulty breathing and shock). Allergy shots are often used as a long-term treatment by desensitizing the immune system to specific allergens over a period of one to three years. Some people find that allergies come and go depending on their age, the season or their overall health.

Research suggests that nutrition may play a significant role in controlling allergies and even in contributing to worsening of symptoms. Studies have shown that excessive intake of certain foods high in omega-6 fatty acids, like animal fats, can increase arachidonic acid levels in the body, leading to an increase in inflammation. 

Other foods that can increase histamine responses (and thus inflammation) include those that are naturally high in histamines or that release histamines when they enter the body. Examples include leftover food (more than 2 days old), overly ripened fruit, canned foods, aged cheeses, alcohol, wine, shellfish, some beans, certain nuts, vinegars, coffee, citrus fruit, fermented foods (like pickles and sauerkraut), and cured meats. 

Reducing inflammation can significantly improve symptoms of allergies, especially environmental and seasonal allergies that may persist over a period of time. Anti-inflammatory, low-histamine diets can help lower inflammation, improve gut function and reduce levels of omega-6 fatty acids in the body.

Anti-inflammatory foods to consider include:

• Dark leafy greens like spinach, kale and collards.
• Bitter foods like broccoli rabe, arugula and dandelion greens.
• Zinc-containing foods like pumpkin seeds and ginger. 
• Liver-detoxifying foods like cilantro, parsley, basil, cucumber and celery.
• Cruciferous veggies like kale and collards, but also cabbage, broccoli and cauliflower.
• Root vegetables that are high in minerals.
• Beta carotene-containing foods like squash, sweet potatoes and carrots. 
• Antioxidant fruits like berries.
• Foods containing omega-3 fatty acids like fish, flax seeds and flax oil.

Some research suggests that supplements like vitamin C, omega-3 fatty acids, zinc and probiotics may also be useful for allergy sufferers. 

Herbal medicine can also play a role in lowering inflammation and improving gut function. There are many healing culinary herbs and spices that, when added to daily meals, can offer tremendous benefit, including cilantro, parsley, dill, oregano, cumin, turmeric, ginger and cayenne. 

Other natural methods that can help to reduce inflammation and allergy symptoms include acupuncture, chiropractic and massage. Exercise has also been found to lower inflammation, as recent scientific evidence points to increased levels of inflammation with a sedentary lifestyle. 

There are many resources available for lowering inflammation, including anti-inflammatory cookbooks, Dr. Andrew Weil’s online anti-inflammatory food guide and the Environmental Working Group (ewg.org), which lists pesticides and products that may be toxic and inflammatory to the body. 

If you suffer from severe allergies, it is always best to consult your physician first to discuss all options available to you.