The following article was provided by Brittany McMullan, a registered dietitian at Zehrs Orillia.
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Allergy season has officially arrived. For many Orillia community members, the extra fun in the sun also means more sneezing, itching, congestion and watery eyes.
Demand for over-the-counter allergy medication in Canada has increased over the past two years, showing that the persistent stress of the pandemic may be having an impact on allergy season.
According to the research, stress hormones can ramp up the already exaggerated immune system response, so people with persistent emotional stress may have worse allergy flare-ups.
However, with a focus on certain foods, and over-the-counter allergy medication, unpleasant allergy symptoms can be more easily managed.
As a registered dietitian, here are my food recommendations to help you manage your symptoms:
Vitamin C-rich foods
Vitamin C has many benefits, one of which is supporting your immune system.
Allergic reactions begin in your immune system as a response to a substance. When we interact with a substance that we’re allergic to, the immune system may fight back by producing antibodies and releasing histamine that “attack” the allergen. Histamine is what triggers several allergy symptoms such as swelling, runny nose, sneezing, itchy and watery eyes.
Vitamin C acts as a natural antihistamine that reduces the amount of histamine you produce, which might help to minimize symptoms like sneezing, runny nose, and congestion.
Brussels sprouts (see a yummy recipe below), broccoli, bell peppers and citrus fruits like oranges and grapefruits are all great sources of vitamin C.
Spices
Spices can act as a natural decongestant that helps to relieve some of the most common unpleasant inflammatory allergy symptoms like swelling and irritation of the throat, eyes and nasal passages.
Ginger and turmeric are great examples of anti-inflammatory spices you should add to your diet to ease seasonal allergy symptoms. Turmeric’s active ingredient, curcumin, has been linked to reduced symptoms of many inflammation-driven conditions.
Omega-3 fatty acids
Omega-3s are nutrients you obtain from eating certain kinds of foods such as salmon and flaxseed, which help to build your immune system and maintain your overall health.
Conditions like asthma and allergies are common inflammatory diseases. A diet high in omega-3s can lower inflammation and may help ease stuffiness and nasal swelling. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are believed to help with relieving the symptoms of these conditions.
Making changes to your diet is a natural way to combat allergy symptoms but there are also other options, like over-the-counter medications. If taken correctly, over-the-counter medications may provide long-lasting relief. A pharmacist can help guide you through the different options and recommend the best one based on your symptoms.
As your local registered dietitian at Zehrs Orillia, I am also here to support you and can help you improve your overall wellness through personalized nutrition services. To discuss your unique needs, book an appointment with me at zehrs.ca/dietitians. I still practise virtually, so you can chat with me from work, from your backyard, or perhaps even poolside.
Mushroom Brussels sprouts and wild rice salad with Borettane onion dressing
Ingredients
1 cup (250 mL) PC Black Label California Wild Rice
1 lb (450 g) Brussels sprouts, trimmed, halved lengthwise and thinly sliced
1/2 cup (125 mL) PC 100% Pure First-Pressed Canola Oil
2 tbsp (25 mL) PC Black Label Normandy Style Unsalted Cultured Butter
1 pkg (227 g) PC Cremini Whole Mushrooms, quartered
1 pkg (200 g) PC King Oyster Whole Mushrooms, sliced or torn into bite-size pieces
1 jar (280 g) PC Black Label Borettane Onions in Balsamic Vinegar of Modena
1 clove garlic, roughly chopped
1 tbsp (15 mL) Dijon mustard
1 tbsp (15 mL) honey
1 tsp (5 mL) chopped fresh thyme
1/4 tsp (1 mL) each salt and freshly ground black pepper
Half head radicchio, trimmed and thinly sliced (about 2 cups)
Instructions
1. Preheat oven to 375°F (190°C). Bring rice and 3 cups cold water to a boil in large saucepan.
Reduce heat to low; cover and cook until rice is tender and most grains are slightly split, 35 to 40 minutes. Remove from heat; let stand, covered, 5 minutes. Drain.
2. Meanwhile, spread Brussels sprouts on parchment paper-lined large rimmed baking sheet; drizzle with 1 tbsp oil and toss to coat. Spread in single layer. Bake, stirring once, just until slightly softened, about 20 minutes. Set aside.
3. Meanwhile, melt butter in large nonstick skillet over medium heat. Add cremini and oyster mushrooms; cook, stirring often, until softened and golden brown, 10 to 12 minutes. Set aside.
4. Drain onions, reserving 5 tbsp liquid. Combine 1/3 cup onions, reserved 5 tbsp liquid, garlic, mustard, honey, thyme, salt, pepper and remaining 7 tbsp oil in blender. Blend until smooth. Set dressing aside.
5. Chop remaining onions; transfer to large bowl. Add rice, Brussels sprouts, cremini and oyster mushrooms, radicchio and dressing; toss to coat. Serve warm.
