In the grips of hay fever and other air­borne al­ler­gies? Chang­ing your diet can help. Some tips:

Better Nutrition - - NATURAL BEAUTY -

START YOUR DAY WITH YO­GURT. The pro­bi­otics in yo­gurt can sup­port your im­mune sys­tem to min­i­mize al­ler­gic flare- ups; if you’re sen­si­tive to dairy, try other fer­mented foods, such as sauer­kraut or tem­peh. SNACK ON PINEAP­PLE. It con­tains brome­lain, which stud­ies show can help nasal swelling, and may mod­u­late the im­mune sys­tem as a whole. FEAST ON FISH. Sal­mon, sar­dines, her­ring, and mack­erel are loaded with omega- 3 fatty acids that re­duce in­flam­ma­tion

and sup­port im­mu­nity. In one study, peo­ple who ate diets high in omega- 3 fats had fewer symp­toms of itch­ing, sneez­ing, and runny nose. In an­other study, chil­dren who ate fish reg­u­larly had lower in­ci­dence of al­ler­gies by age four; ad­di­tion­ally, chil­dren born to moth­ers who took omega- 3 sup­ple­ments dur­ing preg­nancy had fewer al­ler­gies in in­fancy. STEER CLEAR OF TRIG­GERS. Avoid any foods you’re sen­si­tive to, to avoid tax­ing your im­mune sys­tem. Even if you don’t suf­fer from food al­ler­gies, cer­tain foods may trig­ger a re­ac­tion. The most com­mon food trig­gers in­clude wheat, dairy, corn, soy, peanuts, toma­toes, shell­fish, eggs, and caf­feine. EAT CURRY. It’s high in turmeric, an an­tiox­i­dant with mea­sur­able anti- in­flam­ma­tory ac­tions. Add onions and gin­ger for their im­muneen­hanc­ing ef­fects. MAKE IT HOT. Chili peppers, hot mus­tard and horse­rad­ish help keep air­ways open dur­ing hay fever sea­son; they also thin mu­cous se­cre­tions to make breath­ing eas­ier. DRINK GREEN TEA.

Rich in the an­tiox­i­dant epi­gal­lo­cat­e­chin gal­late ( EGCG), green tea can help re­lieve al­lergy symp­toms by re­duc­ing in­flam­ma­tion and block­ing pro­duc­tion of his­tamines and IgE, which are linked to al­lergy symp­toms. Stud­ies have found that green tea can sig­nif­i­cantly re­duce mu­cus pro­duc­tion, throat pain, nose- blow­ing, and wa­tery eyes in peo­ple who suf­fer from al­ler­gies.

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