The body’s ability to detect foreign substances varies from person to person. Thus, some people react to certain substances while others do not. What may be recognized by one person’s body as foreign is not recognized as such by another person’s body.

While allergies are part of the normal function of the immune system, it does not follow that they cannot be managed or minimized. Certain nutrients, when taken in the right amounts, can go a long way in minimizing—if not totally eliminating—the unpleasant symptoms of allergies. Following are my top nutrients for beating allergies:

1. Vitamin C
Vitamin C is an antioxidant that helps reduce allergy symptoms like inflammation. It has been shown in past medical studies that a high intake of vitamin C prevents or at least minimizes the release of histamine, and consequently decreases the unpleasant sensations endured by allergy sufferers.⁴

Vitamin C can be readily added into the diet, because of the many fruits and vegetables that contain it. Citrus fruits like oranges and lemons contain very high amounts of vitamin C in its most natural form. Excellent non-citrus sources include papaya, pineapple, and strawberries. Aside from fruits, vitamin C can also be obtained from over-the-counter supplement tablets or capsules and one of the best forms to consume it in is camu camu berry.

2. Selenium
Selenium is a trace element that is a component of some proteins with powerful antioxidant properties. These proteins help reduce allergy symptoms by minimizing tissue damage and inflammation.⁵ The U.S. National Institute of Health recommends that all adults take 100 mcg of selenium daily. Fruits, vegetables, dairy products, and whole grains are rich sources of selenium. Meat sources include poultry (turkey and chicken), lean pork, beef, and eggs.

3. Omega-3 fats
Also known as healthy fats, omega-3 fatty acids have long been proven by science to have anti-inflammatory properties. As such, they help relieve some allergy symptoms. On the other hand, the structurally-related omega-6 fatty acids have the opposite effect: they stimulate the production of inflammatory substances. In fact, one study appearing in the British Journal of Nutrition, indicated that pregnant women who had a lower intake of omega-6 and a higher intake of omega-3’s, gave birth to children with lower risks of certain allergies.⁶ Allergy sufferers are therefore advised to decrease intake of foods that are rich in omega-6 fatty acids (i.e. poultry, eggs, nuts, cereals, durum wheat, whole-grain breads and most vegetable oils). Dietary sources of omega-3 fatty acids include cold-water fish, soybeans, flaxseeds, spinach, parsley, walnut oil, soybean oil, and flaxseed oil.

4. Vitamin E
Vitamin E, when taken in proper amounts, can help reduce allergies. A study investigating the connection between vitamin E and allergies suggested that sufficient vitamin E intake decreased the production of IgE, the antibody responsible for allergic reactions, anywhere from 34–62 percent.^7,8

Dietary sources of vitamin E are sunflower seeds, almonds, cooked spinach, safflower oil, and beet greens. And even though the RDA for vitamin E is fifteen milligrams (which is equivalent to 22 IUs or International Units), studies indicate a lot more than the RDA is needed to ensure optimal health. Also, I highly advise the most natural forms of vitamin E, as mixed tocopherols, as opposed to only one isolate form like alpha tocopherol.

5. Quercetin
Quercetin belongs to a class of organic molecules called bioflavonoids. Scientific research has proven it to have anti-inflammatory, antioxidant, and anti-histamine properties. Quercetin has been shown to exert properties that prevent the production of substances involved in allergic reactions.⁹ Sources of quercetin include apples, black tea, red wine, onions, beans, grapefruit, berries, peppers and green leafy vegetables. There are also commercial quercetin supplements that are sold online and in health food stores, should the allergic person choose to take it in tablet or capsule form.

6. Probiotics
Probiotics is the collective term for the live microorganisms (bacteria and yeast) that are essential for optimal health. These microorganisms are present in the body, as well as in various supplements, drinks, and food (i.e. yogurt made from grassfed cows). Their main role is to prevent the growth of “bad” bacteria, and in doing so, also prevent diseases brought about by these “bad” bacteria. There are two very common probiotic bacteria—Lactobacillus acidophilus and Bifidobacterium bifidum. One of the most research proven shelf-stable forms of the latter is found in my Ultimate Probiotic,^10,11 product.

While probiotics are usually involved in digestive health, studies have suggested that they can also help prevent or minimize allergies¹², since digestive health is very closely connected to overall body health.

Foods with probiotics include miso, fermented milk, kefir, sourdough bread, tempeh, and fermented vegetables like sauerkraut.

7. Rosmarinic acid
Rosmarinic acid is a plant substance that is found in large amounts in herbs like rosemary, marjoram, sage, and oregano. Studies have shown that it has anti-inflammatory properties that are more potent than those of vitamin E. In 2004, Japanese researchers published a paper that demonstrated the ability of rosmarinic acid as a therapeutic substance for those who suffer from asthma.¹³ Rosmarinic acid seems to prevent allergic reactions by blocking the activation of biochemicals produced by the immune system in response to a foreign substance.¹⁴

References

1. Pawankar R, et al. World Health Organization. White Book on Allergy 2011–2012 Executive Summary.
2. Why is Allergy Increasing? Allergy UK.
3. Li L. Biologist studies possible link between chronic low-grade inflammation, major diseases. Virginia Polytechnic Institute and State University. Jun 12, 2011.
4. Johnston CS, Solomon RE, Corte C. Vitamin C depletion is associated with alterations in blood histamine and plasma free carnitine in adults. J Am Coll Nutr. 1996 Dec;15(6):586–91.
5. Kamer B, et al. Role of selenium and zinc in the pathogenesis of food allergy in infants and young children. Arch Med Sci. See comment in PubMed Commons below 2012 Dec 20;8(6):1083–8. doi: 10.5114/aoms.2012.32420. Epub 2012 Dec 19.
6. Nwaru BI, et al. Maternal intake of fatty acids during pregnancy and allergies in offspring. Br J Nutr. 2012 Aug;108(4):720–32. doi: 10.1017/S0007114511005940. Epub 2011 Nov 9.
7. Yamada K, Tachibana H. Recent topics in antioxidative factors. Biofactors. 2000;13(1-4):167–72.
8. Tsoureli-Nikita, et al. Evaluation of dietary intake of vitamin E in the treatment of atopic dermatitis: a study of the clinical course and evaluation of the immunoglobulin E serum levels. Int J Dermatol. 2002 Mar;41(3):146–50.
9. Salvatore Chirumbolo. Dietary Assumption of Plant Polyphenols and Prevention of Allergy. Current Pharmaceutical Design, 2014, 20, 000-000 1.
10. Ballongue J, et al. Effects of Bifidobacterium fermented milks on human intestinal Lait 73, 249–256 (1993).
11. Tomoda T, et al. Effect of yogurt and yogurt supplemented with Bifidobacterium and/or lactulose in healthy persons : A comparative study. Bifidobacteria Microfloa 10, 123–30 (1991).
12. Prakash S, et al. Probiotics for the prevention and treatment of allergies, with an emphasis on mode of delivery and mechanism of action. Curr Pharm Des. 2014;20(6):1025–37.
13. Osakabe N, et al. Anti-inflammatory and anti-allergic effect of rosmarinic acid (RA); inhibition of seasonal allergic rhino-conjunctivitis (SAR) and its mechanism. Biofactors. 2004;21(1-4):127–31.
14. Huang SS, Zheng RL. Rosmarinic acid inhibits angiogenesis and its mechanism of action in vitro. Cancer Letters. 2006 Aug 8;239(2):271–80. Epub 2005 Oct 18.

The post Becoming Allergy-Free Through Nutrition appeared first on Total Health Magazine.

In 2008, the Centers for Disease Control and Prevention (CDC) released a report showing that about 34.9 percent of the U.S. population today is obese, which accounts for a whopping medical treatment cost burden of about $147 billion.¹ Since that time, the obesity problem has continued to grow (no pun intended) right along with the costs.

So what do all of these stats have to do with us clawing at the television every time we see another antihistamine commercial playing? A lot! It turns out that right along with the growing trend in obesity, we have also seen a drastic rise in the prevalence of allergies—especially those related to common foods. According to Food Allergy Research and Education, over 15 million people now suffer with food allergies.² To put things in perspective, we need to first connect the dots and understand if and how obesity inhibits our allergic response and predisposes us to various allergies.

The Journal of Allergy and Clinical Immunology has explored this concern through a publication based on the National Health and Nutrition Examination Survey.³ A sample group of obese subjects between the ages two and nineteen were chosen for the study. The researchers sought to look at the association between obesity and immunoglobulin E (IgE) levels. IgE level indicates the allergic activity that takes place in the human body. Based on the IgE activity, the researchers concluded that obesity could have a direct relationship with allergic diseases in children, particularly when it comes to food.

Asthma and Obesity
According to the latest stats from the Asthma and Allergy Foundation of America, 44,000 people have asthma attacks, 36,000 children miss school, 27,000 people miss work, and nine people die due to asthma every day. It is also considered a contributing factor for over 7000 deaths each year. The most concerning fact here is there is evidence to suggest obesity plays a major role in asthma by weakening the body’s allergic responses.

A study published by Harvard School of Public Health indicated that adiponectin—a metabolic hormone produced by the fat cells, which has anti-inflammatory properties—could exert a positive reaction when it comes to allergic induced airway inflammation. Obese people tend to have lower levels of this anti-inflammatory hormone, which places them at a much higher risk for allergic asthmatic reactions.⁴ It is important to understand that when a person suffers an asthmatic attack, the difficulty in breathing is caused mainly because of excess inflammation in the airways. With the absence of adiponectin to alleviate this, the effect of the asthmatic attack goes somewhat unhindered in those who carry too much body fat on their frames.

Ineffective Meds
Even the medications such as inhaled steroids for asthma are less effective in overweight and obese children. A 4-year National Institute of Health (through its Childhood Asthma Management Program) study on overweight and obese children looked at hospitalizations and ER visits due to asthma. The study showed that inhaled steroids were less effective on the overweight and obese kids compared to children who were of normal weight.⁵ Asthma is the most common chronic condition in children today and is often triggered by allergies, which makes the ineffectiveness of medications due to obesity a concerning fact.⁶

The question that we must ask ourselves is, “Does weight reduction help in controlling asthma and allergic responses?” A study by the University of Newcastle says, “Yes.” ⁷ The study was conducted over a period of 10 week pilot study where the weight of asthmatic children was brought down through dietary intervention. The results concluded that diet-assisted weight loss could drastically affect the clinical outcome of asthmatic obese children. So, ultimately, the impetus is on adaption of a healthy diet and active lifestyle, which ultimately helps our children and us stay lean, and living a leaner life also helps us control the rate of allergic reactions. Talk about a WIN, WIN scenario!

References:

1. Centers for Disease Control and Prevention, Overweight and Obesity
2. Food Allergy Research and Education, Food Allergy Facts and Statistics for the U.S.
3. Visness CM, et al. Association of obesity with IgE levels and allergy symptoms in children and adolescents: Results from the National Health and Nutrition Examination Survey 2005–2006. Feb 23, 2009
4. Shore SA1, Terry RD, Flynt L, Xu A, Hug C. Adiponectin attenuates allergen-induced airway inflammation and hyperresponsiveness in mice. The Journal of Allergy and Clinical Immunology. 2006 Aug;118(2):389–95
5. National Academy on an Aging Society. Chronic conditions: a challenge for the 21st century. Num 1, Nov 1999
6. Forno E, Lescher R, Strunk R, Weiss S, Fuhlbrigge A, Celedón JC. Decreased response to inhaled steroids in overweight and obese asthmatic children. The Journal of Allergy and Clinical Immunology. Mar 2011; 127(3): 741–749
7. Jensen ME1, Gibson PG, Collins CE, Hilton JM, Wood LG. Diet-induced weight loss in obese children with asthma: a randomized controlled trial. Journal of the British Society of Allergy and Clinical Immunology.

The post Allergies And Fat appeared first on Total Health Magazine.

My latest concern, likely in response to those incessant commercials, is the existence of disgusting invisible dust mites that camp out in our mattresses, living off our skin flakes (yuck!). I asked Mary Cordaro what she does for that and she referred me to this article of hers, which follows in its entirety.

One of the easiest ways to reduce our homes’ chemical loads is to remove shoes upon entering the house.
Allergy sensitivities are on the rise. They’ve doubled since the 1970s, according to a 2005 study by the National Institutes of Health. Some of that increase may be because most of us spend up to 90 percent of our time indoors, meaning we are almost constantly exposed to airborne allergens in our offices, homes and cars.

The most common home allergens are particulates and chemicals. Particulates include seasonal pollen, mold, dust, dust mites and animal dander. Indoor chemicals associated with allergies include formaldehyde, volatile organic compounds (chemicals that outgas from products such as plywood and fiberboard), conventional paint and finishes, and permanent fabric treatments. By improving air flow and reducing sources of particulates, chemicals and moisture, we can reduce our homes’ levels of typical airborne allergens. Here are some strategies.

Particle Matters
Many of the chemicals in our homes are tracked in from our shoes and pets’ feet. One of the easiest ways to reduce our homes’ chemical loads is to remove shoes upon entering the house. We can also reduce exposure to tracked-in grime by making bedrooms off-limits to pets.

To control allergens that do get in, vacuum frequently, including upholstered furniture, with a HEPA vacuum independently certified to capture at least 99 percent of particulates. This is especially important if you have wall-to-wall carpet or pets. If you don’t have a HEPA vacuum, open windows while vacuuming and for 30 minutes afterward, as non-HEPA vacuums can stir up allergens. You might also invest in a HEPA air cleaner that filters particulates such as dust, pollen, dander and mold. The best HEPA cleaners contain carbon for chemical filtering.

Moisture Patrol
Moisture helps create an ideal environment for mold and other allergens. One of the most common sources of indoor moisture is condensation from bathing and cooking. Run exhaust fans when cooking and for 30 minutes after bathing, even if your bathroom has a window. (Make sure exhaust fans vent to the outdoors.) While fans are running, it’s wise to crack a nearby window to provide a source of makeup air (see “This House Doesn’t Suck” below). Outdoor moisture may also lead to indoor mold. Make sure your home’s drainage directs water away from foundation walls.

In basements, avoid materials mold thrives on such as drywall and carpet. Instead, choose hard materials such as concrete, ceramic, tile and stone. Keep moist basement air out of living spaces by installing an airtight seal around the basement door and caulking holes where plumbing and electrical wires pass from the basement to the ground floor. Also install weatherproofing around attic doors.

Carpet cleaning and humidifying increase indoor moisture. If carpet doesn’t dry quickly after cleaning, you may end up with low levels of mold you canft see or smell. Use chemical-free cleaning methods that require the least water, and only clean carpets when humidity is low and you can open windows. If you hire professionals, ask them to extract as much moisture as possible. If you use a humidifier, use filtered water and clean the reservoir with three percent hydrogen peroxide before refilling to prevent mold and bacteria.

Death to Dust Mites
The average bed is home to 100,000 to 10 million dust mites. Along with their favorite food.our skin particles. mites thrive on warmth, moisture and darkness. Before making the bed, pull back covers and air bedding, reducing moisture. When itfs sunny, air bedding outdoors. Wash sheets in hot water weekly if you are dust mite-sensitive. Unless they are filled with organic or chemical-free wool, which is naturally mite-resistant, encase mattresses, pillows and comforters with nontoxic dust mite barrier covers tightly woven to at least 4.91 microns. Seek barrier covers that are free of PVC and antimicrobial, stain- or wrinkle-resistant treatments (see Resources).

Increase Air Flow
Unless you have seasonal pollen allergies or live in a highly polluted area, open windows whenever weather allows. Fresh air and sunlight are great remedies for high levels of particulates, mites, moisture and chemicals. For fast relief, open windows and turn on all exhaust fans. Whole-house fans ventilate your entire home. If you install one, make certain its exhaust is mechanically vented to the outdoors, not into the attic.

This House Doesn’t Suck
When you turn on your furnace, air conditioner or exhaust fans, your home may become negatively pressurized, an effect that causes indoor air to suck in pollutants from basements, wall cavities, attics and crawl spaces. To prevent this effect, keep all interior doors open and crack one window on each floor when furnace or fans are running. Change furnace filters when you see grime buildup, or once every six months.

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