If you're mostly plagued by wheezing, a runny nose, and congestion, increase your fruit intake. In a study published in the journal "Thorax," researchers found that Crete islanders had very minimal to zero cases of nasal allergies. They found that 80 percent of the population ate fresh grapes, apples, and tomatoes -- the main local products in Crete -- at least twice a day.
These antioxidant-rich foods are packed with vitamin C, which the study found to be protective against nasal allergy symptoms, such as mucous congestion and sneezing. And the skins of red grapes are filled with resveratrol, an antioxidant that reduces inflammation in the body, which in turn strengthens the immune system.
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Snack on nuts
In addition to fruits, the Crete islanders' diet also consists of walnuts, hazelnuts, and chestnuts, which have been found to have anti-inflammatory benefits. Schmitt says it's due to the nuts' inflammation-reducing omega-3 fatty acid content.
In addition to reducing inflammation, omega-3s inhibit prostaglandin, a fat that produces histamine, says Schmitt. "Block prostaglandin production and you prevent the production of mucous, swelling, and leakiness of the blood vessels, which causes congestion," says Andry. Not a fan of nuts? Flax seeds, chia seeds, and cold water fish, such as salmon, are also rich in omega-3 fatty acids.
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Ditch sugar
Turns out sugar will make you pack on the pounds and suffer from seasonal allergies: A spike in blood sugar generates an insulin response, Andry explains, which in turn causes mucous membranes to become congested and tissues to swell.
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Get your probiotics
In a study published in the journal "Clinical and Experimental Allergy," researchers at the Institute of Food Research in Norwich, UK, found that individuals who drank the probiotic strain Lactobacillus casei once a day for five months had lower levels of an allergy-producing antibody. And you don't have to get your probiotics via dairy products. There are plenty of non-dairy probiotic drinks and supplements available.
The flowers are blooming, the bees are buzzing -- it's the perfect backdrop for a spring romance. That is, for everybody but you. Because while everyone else is taking romantic strolls through the park, you're at home sneezing, wheezing, and downing hefty doses of antihistamines.
If this sounds all too familiar, it's time to amp up your immune system, says Monica Hershaft, MLH Wellness nutritionist at Santa Monica, Calif. Why? Turns out your immune system is at fault for your body reacting to seasonal allergens, like pollen and grass.
While these environmental allergens are mostly harmless, a weak immune system will identify them as dangerous and overreact, says Hershaft. So what does your body do? Your immune system kicks into overdrive, fighting the intruders by triggering mucous production (so you expel the invaders by blowing your nose non-stop), watery eyes (so you cry them out), itchy throat (so you cough them out) � you get the drift.
While those antihistamines may provide temporary relief of your symptoms, Brown says a much more effective, and healthy, way to ward off the allergy response is by building up your immune system.
"If your immune system is working right, you won't have allergies -- seasonal or otherwise," says Hershaft. While drinking plenty of water, exercising daily, and getting seven to eight hours of sleep a night are all proven ways to maximize your immune function, studies also show that what goes in your gut plays an essential role in the health of your immune system.
So if you're ready for a spring fling sans the wheezing and oh-so-unattractive nose-blowing, check out these diet tips proven to boost your immune system and help you avoid seasonal allergies for good.
