The Allergies / Autoimmunity Relationship

This post was updated on May 24, 2017 and again on April 30, 2020.

Allergy season. It’s in full force. And if you have an autoimmune condition, you may experience more pronounced allergy symptoms.

Autoimmunity or not, as snow melts and the spring rains come on, the ground becomes muddy. If the earth is holding on to more water, then so too shall we, contributing to congestion and allergies for many folks.

As many of you know all too well, spring can bring with it a veritable sea of tree, grass, and flower pollen. (Pollen and ragweed (which usually peaks in the fall) levels vary depending on location, season, and weather conditions. Check your local levels here.)

As allergies bloom in full force, unpleasant symptoms can result, ranging from mildly annoying to life-disrupting. Either way, it feels crappy and hangs a veil of disappointment over the long-awaited season that many of us can’t fully enjoy, especially if our sinuses are on the verge of exploding and we’re feeling stiff and achy.

Seasonal allergies are quite common, but let’s not confuse “being common” with “being normal.”

Our bodies are designed to handle contact with pollen, grasses, and weeds because we are part of the natural world, not separate from it. And we have a brilliantly orchestrated immune system that, when working well, is capable of distinguishing things that are truly harmful to us from things that don’t possess any real threat. (The difference between “self” and “non-self,” which, for those with autoimmunity, the body has lost its ability to do.)

A wise teacher shared this powerful analogy: “Disruptive seasonal allergies to things like pollen and grasses can be compared to blowing out the candles on a birthday cake with a fire extinguisher.”

Translation: your immune response is overreacting – because in the face of autoimmunity, it’s already overreacting. 

This is why people with autoimmune conditions often have some serious seasonal allergies to contend with.

Tiny Yet Mighty

As we inhale allergens, they accumulate in our bodies, are seen as the foreign substances that they are, are thus attacked by immune cells, and eventually an immune reaction is triggered. Antibodies are produced, which generate histamines and other chemicals to fight the battle.

With autoimmunity, the immune system is already in overdrive. Add some environmental irritants, and the volume gets turned up on both: the allergy/histamine response and autoimmune antibodies.

An overabundance of histamines causes the blood vessels and tissues in your nasal passages and sinuses to swell, become inflamed, and produce excess mucus. This is the H1 response.

While many experience this assault from the chest up, others have a whole-body reaction, including joint pain, bloating, stiffness, and general malaise. (Many with alopecia, including me, experience the “shock and shed” of exposure to springtime irritants.)

As the body huffs and puffs to exterminate these unwelcome visitors, severe fatigue and irritability can set in. This is the H2 response.

Some people have one response, others have both H1 and H2. It can be miserable.

Allergies don’t show up because of a deficiency of allergy medicine. I’m not saying it’s necessarily terrible to seek out over-the-counter meds from your drugstore for immediate relief, but I’m offering a gentle reminder that these meds won’t get to the root of your allergies, even if they’re making you less symptomatic.

Additionally, most pharmaceutical H1 and H2 blockers inhibit the production of the enzymes needed to break down histamines. Talk about a negative feedback loop!

The real culprits to tackle are: digestive function and systemic inflammation, which are kissing cousins, as inflammation is often triggered by intestinal permeability and intestinal permeability causes an inflammatory response.

Natural Allergy Relief

1. Do an Elimination/Provocation diet. Find out what foods you’re intolerant of. (This doesn’t mean that you’ll never eat these potential troublemakers again!) Since 70-80 percent of your immune system is in your gut, your immune system will overreact if you’re eating foods that antagonize your system.

2. Be mindful of histamine-producing foods. Notice that I say “be mindful.” This isn’t about total eradication of these foods – it’s no way to live. Again, they’re foods to be mindful of. If you look at various lists of “high histamine foods,” it’s pretty mind-boggling (and difficult to manage while also doing an Elimination/Provocation diet), but some of the “biggies” are: avocado, tomatoes, aged cheeses and fermented milk products (yogurt, kefir), wheat, fermented and smoked meats, strawberries, citrus, spinach, fermented and pickled vegetables (sauerkraut, relish, kimchi) soy sauce, alcohol, chocolate, and leftovers. (Don’t shoot the messenger!)

(Later, I’ll be writing a post expanding on the histamine response, histamine-producing foods, and how to naturally support DAO production, the enzyme required to break down histamines.)

3. Reduce inflammation. An allergic reaction is largely an inflammatory response; therefore, it’s best to eliminate or greatly reduce inflammatory foods such as highly processed, denatured, and sugar-laden foods, gluten, dairy, corn, soy, processed grains (flours), pesticide-laden fruits and vegetables, trans fats, alcohol, and caffeine. Here are some other suggestions for taming systemic inflammation.

4. Give dairy the boot. Dairy is a big one. It’s one of the foods you’ll eliminate in the above-mentioned diet and to generally reduce inflammation, but it’s important to know that dairy is notorious for increasing mucus production, creating a sticky mess that collects pollen and other irritants and keeps them trapped in our sinuses. Help those nasal passages stay clear by ditching dairy for a spell. (Many have avoided sinus surgery – yes, surgery – by going dairy-free.)

5. Grab a neti pot. Pouring saltwater in your nose with a neti pot feels strange at first (and then wonderful). It rinses irritants from your nasal cavities, working wonders for many allergy sufferers. If you really want to clean things out or if you have a sinus infection, put some probiotics and also 3-4 drops of oregano oil in your neti water, along with the salt. Yes, it feels like you’re shooting wasabi up your nose, but give it a few seconds, and you’ll feel amazing.

6. This one is from Dr. Frank Lipman: Sleep tight, and turn on the AC. He says, “When it’s time to turn in for the night, keep windows closed during heavy pollen season. Remember, the stuff collects on curtains and window shades, so wash them frequently. If summer heat hasn’t kicked in yet and there’s no need to cool the bedroom, just run your AC on a recirculate, fan, or filter-only setting to help keep pollen out.”

7. Eat as many leafy green vegetables as possible. Leafy green veggies scrape built-up mucus and muck off of your intestinal walls, creating a clean internal environment and reducing overall inflammation. Next time you’re at the grocery store, grab a bunch of kale, chard, collards, bok choy, and arugula. Pay attention to how you feel differently once you start getting these into your body regularly.

8. Boost your defenses by consuming immune-enhancing foods containing high levels of quercetin, vitamin C, and magnesium. Quercetin-rich foods are bioflavonoid-rich foods (meaning high in antioxidants), have an antihistamine effect, and significantly decrease inflammation. Foods rich in quercetin: red onions, garlic, spinach (high histamine, though), kale, cabbage, broccoli, grapefruit (high histamine, though), apples, cranberries, grapes, pears, and buckwheat.

Vitamin C is also a natural antihistamine and prevents an inflammatory response. Foods rich in vitamin C: spring greens, cabbage, potatoes, citrus fruits (high histamine, though), kiwi, radishes, asparagus, strawberries (high histamine, though), Brussels sprouts, kale, and bell peppers.

Magnesium-rich foods have been shown to reduce constricted nasal passages by relaxing the muscles surrounding bronchial tubes. They also mitigate the acidity that accompanies an allergic reaction. Foods rich in magnesium: nuts, seeds, legumes (peas and beans), spinach (high histamine, though), oysters, brown rice, buckwheat, and millet.

Additionally, ginger acts as a decongestant and antihistamine and may provide relief by expanding constricted bronchial tubes. Garlic (also known as “Russian penicillin” because of its ability to treat respiratory disorders) is another robust immune booster.

9. Take black seed oil. Seriously, this stuff is incredible. It’s a powerful antihistamine, mast cell stabilizer (unstable mast cells are one of the reasons that people have histamine issues to begin with), anti-inflammatory, immune modulator, and it’s been shown to support thyroid function. It’s been used for centuries for a wide variety of illnesses and the prophet Muhammad was reported to have said that black seed is a “cure for everything but death.”

My favorite brand is Heritage. See the bottom of this post for how to order.

10. Cleanse. Next year, plan to do a whole foods cleanse BEFORE spring arrives, even if you’ve done the full Elimination diet (see #1). Fall is also a great time to cleanse. Cleaning your digestive tract before environmental irritants come out in full force can be very effective in reducing an allergic/immune response.

If you’re suffering now, there’s no harm in starting a gentle cleanse. Again, we recommend a full Elimination diet, but for quick relief, we suggest taking a break from sugar, gluten, dairy, corn, soy, and all processed foods for at least a week or two. You’ll definitely notice the difference.

11. Source some stinging nettles. Stinging nettles have a superhero-like effect on allergies, particularly hay fever. It grows naturally and can often be harvested around the city, but take heed and wear gloves, as there is a reason it’s called “stinging” nettles.

According to Wild Man Steve Brill, “Nettles usually appear in the same places year after year. Look for them in rich soil, disturbed habitats, moist woodlands, thickets, along rivers, and along partially shaded trails.” A recipe for nettles tea is below.

For relief-in-a-day, take stinging nettles and quercetin. Together. This is your anti-inflammatory, sinus-calming, feel-better-quick dream team.

See the bottom of this post for how to order.

12. Forget the drugstore. While it’s tempting to retrieve the quick fix from your local Walgreens, we implore you to investigate treating your seasonal allergies with whole foods and natural remedies. Drugs often mask symptoms, leaving the offending condition to lurk within. Again, most pharmaceutical H1 and H2 blockers inhibit the production of the enzymes needed to break down histamines.

Imagine what it would be like if next year you find yourself playing in your garden, going for walks with friends, and sitting out on the patio without thinking twice about the fact that it’s “allergy season.”

With the right nutrients, natural antihistamines, and antioxidant-rich foods, you can show these seasonal invaders who’s the boss.

Nettles Tea

Locate patch of naturally growing stinging nettles, away from car traffic, pesticides or animal waste. Riverbanks and woodlands are great places to look.

Bring your gloves, bowl, and scissors. Carefully snip off the very tops of the nettles, called the tips. The tips will often be a lighter shade of green than the rest of the plant. You can use more of the plant, but the tea will be more bitter.

Roughly chop the nettle tips in the bowl with the scissors. Bring out a cooking pot or a cafetiere (French press coffee maker). Place the chopped nettles in the pot or the cafetiere. You need one cup of water per loose-cupped handful of chopped nettles. You don’t need exact measurements to have a good cup of tea.

Bring water to the boil in a kettle. When it boils, add it to the nettle-filled pot or cafetiere. Let the tea steep for 10 minutes. Then either strain into a cup (if using a pot), or press the plunger down and pour into a teacup (if using a cafetiere). Usually, you do not need sweetener. 

If you’re in the U.S. and interested in supplementing with any of these things, feel free to set up a Fullscript account here, where you’ll get 15% off MSRP on the highest quality supplements. Keep your account in perpetuity, to order anything you and your family need.

Comments

Thank you Gill.  You're brilliant, always providing the most useful and sensible advice.  You write about things others don't, or not in such detail.  I so much appreciate your posts.  Of all the Functional Medicine practitioners with websites that I have followed over the years, yours is one of the very few that I keep reading.  I think I first heard you speak on the one and only Sean Croxton's Thyroid summit, and since then have been subscribed to your blog.  I just love your realistic, down to earth approach, without sacrificing rigour.  In this post you focus on something I have long suspected, because I developed a sensitivity to pollen after suffering from CFS for some years, and athough I did largely recover from CFS I believe it left me vulnerable, my immune system compromised, and my adrenals have tended to "crash" under stress.  Your post validates for me what I have been thinking.

Much appreciation

I am eagerly awaiting your book of recipes.

Thank you, Gabriella!

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