Living With Allergies And Inflammation
May 01, 2023
Do you suffer from seasonal allergies? You’re not alone. It is estimated that 40 – 60 million North Americans experience some form of allergic rhinitis (hay fever or seasonal allergies). The most common allergy – ragweed (part of the echinacea family).
The histamine > allergy > autoimmune cycle is frustrating. Inflammation increases histamine response (increases blood and immune cells entering tissues which contributes to pain, swelling) and histamine increases the inflammation response, which we are trying to reduce with autoimmune disease.
I personally have about 20+ diagnosed, fixed environmental and food allergies. This includes hazelnuts (epipen required), birch and other trees, grasses, mold, animals and medications. I'm even allergic to key ingredient in anti-histamines!
I don’t have a “season” … they impact me year round. I have seen allergists since I was a child, have received allergy shots, been taken to the hospital for difficulty breathing (oxygen mask required), and was even put on rounds of tetracycline and prednisone due to an allergic reaction to “unknown things” that presented itself as a rash and eczema all over my body when I was 13 years old.
Today, they are under control despite having 2 autoimmune diagnoses. My allergies actually bother me LESS then when I was younger and when I relied on medications and puffers to keep me afloat. Some would say "I've grown out of them," but that's not true. I still live in a high allergen belt (called the Golden Horseshoe) and the same offenders from childhood still present themselves on my allergy test. In fact, I now have more. But less response.
What changed?
Learning how to reduce unnecessary exposure was step one and it's usually the first recommended step when you have allergies. However, I refused to keep myself in bubble year round (that's no way to live). So, the second part of my solution and what I recommend to my clients with allergies is to focus on improving how the body breaks down and clears histamine while also removing an un-necessary histamine load.
In this article, I’m discussing:
- The importance of gut health in your immune response
- Supportive nutrition for autoimmune + histamine intolerance
- Lifestyle support for more flexibility and fun
Gut Health, Allergies And Autoimmune Disease
Histamine is a chemical signalling molecule that is produced by mast cells in the immune system to protect the body against pathogens. This creates additional inflammation throughout the body, and allergic symptoms.
We have histamine receptors all over the body (not just lungs or nasal passage). A lot of people don't realize we have histamine receptors in our brain, blood vessels, skin, nerves and intestines which is why a histamine or allergic response can show up in all different places and ways:
- Headaches/migraines, difficulty falling asleep, hypertension, vertigo or dizziness, arrhythmia or accelerated heart rate, difficulty regulating body temperature, anxiety, nausea or vomiting, abdominal cramps, flushing, nasal congestion, rashes, hives, fatigue, tissue swelling.
Supporting digestion when you're an "allergic" person like me is extremely helpful for better metabolizing my response to allergens. It doesn't take away my asthmatic response to cats, but it does help lower my overall levels of inflammation and total histamine load.
Some estimate 70-80% of the immune function is found in the digestive tract (acids, enzymes, immune cells, immune modulating bacteria, waste removal), so we shouldn't ignore the role gut health plays in the allergic response.
Research also connects microbiome health (bacteria in your gut) to respiratory and skin allergic reactions. In particular, there are strains of bacteria that release additional histamine (strep, staph, klebsiella, morganella, candida albicans) adding to your total histamine load. Interesting enough, these species can also be present in those with autoimmune arthritic conditions who are tested for them so bringing them back into balance can be extremely helpful across the board.
All of this can contribute to the very common IBS type profile of many people living with allergies and autoimmune arthritis (it's not in your head).
Poor gut health and antibiotics are definitely part of my personal story, as it may be yours. It wasn't until I addressed my own imbalances through food sensitivities, select supplements and lifestyle changes that my asthmatic allergies, eczema and psoriasis outbreaks improved (among other markers of health like energy, mood, metabolism).
Food is typically 80% of the solution when it comes to good gut health, which is why I always start my clients there. The right diet really depends on your symptoms and not your autoimmune diagnosis (some guidance below) and a custom diet, considering your allergies and cross-reactivity, is helpful.
However, improving gut health is not about food alone. It requires supporting the entire digestive cascade. For example, liver and gallbladder health are incredibly important as they have roles in breaking down and clearing histamine from the body. Keeping gut bacteria in check is also key for for better immune regulation and overall histamine load when you have allergies and autoimmunity.
This is not to say gut health will "cure" your allergies because they won't. A cat is a cat. It's to emphasize that you're improving your natural defences and the environment in which your body metabolizes the proteins, nutrients and chemicals that are important or play a role in an immune response.
CAUTION: Eating and drinking probiotic-rich foods like sauerkraut and kombucha can sometimes make histamine symptoms worse, especially if a person has an overgrowth of certain bacteria or yeast (common with a history of antibiotics and prednisone). This is where a probiotic can be helpful and some gut support can be helpful. If you're not taking a probiotic, it's worth speaking to healthcare practitioner about whether they are right for you.
>> Click here to learn more about gut health with autoimmune and the strategies I consider
What To Eat With Autoimmune Disease And Allergies
Food can help or aggravate allergies, even if you don’t have a fixed food allergy. Start taking note of key triggers and replace them with foods that are known to support your immune system and allergic response. This is important if you’re finding you’re not noticing the changes you would like while eating sugar, dairy or even gluten free.
Key foods to watch include:
- High histamine foods (canned, fermented, vinegars, along with select fruit and veg like tomatoes, avocado or bananas). These are abundant in many autoimmune-friendly diets like AIP, Paleo and even the Mediterranean Diet, so you'll probably need a hybrid or custom approach for your specific concerns for the best success.
- DAO blocking caffeine (DAO stands for diamine oxidase which is the enzyme responsible for breaking down histamine)
- Histamine releasing foods like bananas, cow dairy, nuts, and artificial preservatives and food dyes.
- In cases of IBS, high fodmap foods may also be a trigger (onions, garlic, cauliflower, sugar, lactose, apples, pears and watermelon are the more common ones).
- Special note … many people with ragweed allergies don’t realize that melons, bananas, cucumbers, sunflower seeds, Echinacea and chamomile are from the same family and can make symptoms worse!
Not to worry, there are LOTS of food you can enjoy that are supportive and healing. I always start with the best diet for a person's total health history and diagnosis. Sometimes we also use a food sensitivity test to inform decisions and support the digestive cascade.
Here are some of the foods that are typically included:
- Raw local honey (to be discussed if you're on an immune suppressant)
- Fresh fruit, vegetables which are high in antioxidants and fibre to support immune and gut health
- Vitamin C-rich foods like kiwi, citrus, berries, and leafy greens
- Quercetin-rich foods like citrus fruits, apples, onions, parsley, sage, tea, olive oil, grapes, dark cherries, and dark berries such as blueberries, blackberries, and bilberries can be helpful for those who have allergies. Quercetin is a powerful bioflavonoid and antioxidant
- Cooked animal protein, fish, vegetables, gluten free grains or grain-free starch swaps like root vegetables, healthy fats
- Herbs for flavour and additional nutrient density, like basil and rosemary
- And if you're prone to IBS like symptoms, cooked foods can be better tolerated as the proteins are denatured
If you need help figuring out what to eat for your autoimmune and allergies, you'll definitely want to book a call with me to discuss your situation. As someone who has 55 years of living with allergies combined with autoimmune, my focus in on helping you eat MORE, not less and I'm incredibly successful in helping people add foods back into their rotation. Custom food plans and food sensitivities are something I've been helping clients with since 2013.
3 Effective Lifestyle Habits For Allergies And Autoimmune Disease
Learning how to live with allergies is more than just food and closing your windows. Here are three options to consider when allergies are getting the best of you.
#1 Unmanaged STRESS can make allergy and autoimmune symptoms worse!
This is the most overlooked (and essential) skill to help manage inflammation (or in this case, how you’re reacting to the environment).
Keep your stress levels in check and refer back to some stress management techniques I’ve already shared with you, like breathwork and yoga for calming the nervous system down, supporting respiratory health and detoxification through the lungs!
- If you missed those trainings, you can start with "How Stress Messes With Your Health".
In fact, a research study of Hatha yoga showed significant benefits for allergic rhinitis, including improved nasal flow and cytokine production.
Incorporating gentle lymphatic drainage (portals, head, twists, breathwork) is an activity you can do rain or shine that not only supports the joints and synovial fluids, but also helps the body remove excess histamines from tissues.
If you’re skeptical about yoga because you have range of motion issues, rest assured any BODY can do yoga with a mindful approach and the best way to get started, is to just try it! It’s benefits for the lymphatic system, stress management and a better immune response are why it’s a key recommendation by all autoimmune-related associations and doctors for women living with autoimmune.
If you need help getting started on a mindful yoga practice, make sure you check out our autoimmune membership for women over 40 with rheumatic disease. Not only do we have lymphatic and somatic yoga designed specifically for sore joints and fatigue, there is personalized nutrition care and support you won't find anywhere else. CLICK HERE TO LEARN MORE.
#2 Create an anti-allergy routine while you sleep.
Consider a shower before bed to help rinse away the daytime pollen and allergens. This is so simple and can make the world of difference. I’m a big advocate for sleeping with the window open, but during peak allergy season, you may be better off with the window closed for a time being.
Other things I do:
- Fresh sheets (cleaned weekly) will also help with a better night’s sleep
- A good quality air cleaner in your bedroom (I use BlueAir at home)
- If you use a lot nasal puffers, it can dry the nasal passage. Consider a humidifier while sleeping
- Essential oils for relaxing the body (I tend to tense if in an allergic state)
- Replace old carpets (we have hardwood in our bedroom) and vacuum under the bed regularly
#3 Stay hydrated.
This helps expel excess mucous and supports digestive and lymphatic health (moving things out of the body). Your lymphatic and digestive systems are major parts of your immune response. Anything you can do to support these systems will benefit your allergic response.
Finding the Right Support for Allergies With Autoimmune Disease
If you are ready for guidance designed for the body you actually have, I offer support through The Integrative Autoimmune Membership and private client options. You can book a free 30-minute call to talk through your specific situation and find the right path forward.
Your health challenges are real. Your plan should be built around them.
>> CLICK HERE to book your free 30-minute call today.
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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136002/
https://www.ncbi.nlm.nih.gov/pubmed/27187333
https://www.ncbi.nlm.nih.gov/pubmed/25398162
