Last Updated on 02/05/2024 by Jill Dumas

Breathe Easy from the Inside Out: How Gut Health Impacts Allergies, Especially during Perimenopause

Is spring finally here? While many welcome warmer weather and blooming flowers, for allergy sufferers, it can be a dreaded season filled with runny noses, itchy eyes, and constant sniffles. But before you reach for the over-the-counter medications, there are natural ways to support your body and manage those pesky allergies, especially if you’re experiencing hormonal changes during perimenopause.

This post explores the surprising link between gut health and allergies, delving deeper into the science behind it, and offers tips for managing symptoms naturally, with a focus on women in perimenopause.

The Gut-Immunity Connection: A Deeper Look

Did you know your gut is teeming with trillions of bacteria, both beneficial and harmful? This complex ecosystem, known as the gut microbiome, plays a crucial role in overall health, including your immune function. When the balance of these bacteria is disrupted (dysbiosis), it can lead to a cascade of problems, including inflammation throughout the body. This inflammation can extend to the nasal passages, worsening allergy symptoms.

Here’s how the gut-immunity connection impacts allergies:

1. Gut Barrier Function

The gut lining acts as a barrier, filtering out harmful substances while allowing nutrients to pass through. When the gut barrier is compromised due to dysbiosis, it can become leaky, allowing allergens and other unwanted particles to enter the bloodstream. This triggers an immune response, leading to allergy symptoms like inflammation, congestion, and irritation.

2. Immune System Regulation

The gut microbiome communicates directly with the immune system, influencing its response to potential threats. Beneficial gut bacteria can help regulate the immune response, keeping it balanced and preventing overreactions to allergens. Conversely, an imbalance of gut bacteria can lead to a hyperactive immune system, which can manifest as allergy symptoms.

3. Histamine Production

Certain gut bacteria produce histamine, a compound that plays a key role in the allergic response. When histamine levels rise due to dysbiosis, it can worsen allergy symptoms like sneezing, itching, and watery eyes.

Diet: Fuelling Your Body for Allergy Relief

What you eat significantly impacts your gut health and can influence your allergy symptoms. Here’s how to adjust your diet for optimal allergy management:

1. Embrace Anti-Inflammatory Foods

Fill your plate with a rainbow of fruits and vegetables rich in antioxidants. Berries, leafy greens, bell peppers, and even cruciferous vegetables like broccoli and cauliflower are excellent choices. These foods help reduce inflammation throughout the body, including the nasal passages.

2. Limit Histamine-Rich Foods

Histamine is like Goldilocks – we don’t want too much or too little, but just the rigggghhhhttt amount. Certain foods naturally contain histamine, which can exacerbate allergy symptoms. While these foods are not necessarily off-limits entirely, consider reducing or temporarily eliminating them during peak allergy season. This includes aged cheeses, fermented foods like kombucha and kimchi, processed meats, alcohol, and some fruits like citrus.

3. Incorporate Prebiotics and Probiotics

Prebiotics act as food for the beneficial bacteria in your gut, promoting their growth. Probiotics directly introduce these beneficial bacteria into your gut. Include prebiotic-rich foods like onions, garlic, asparagus, and chicory root in your diet. Consider incorporating probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut, or discuss a high-quality prebiotic or probiotic supplement with your Naturopathic practitioner.

Lifestyle Habits for Allergy Relief

1. Hydration is Key

Drinking plenty of water (around eight glasses daily) helps thin mucus and clear allergens from your nasal passages, making it easier to breathe and reducing congestion. Liven things up with herbal teas like peppermint or ginger tea, which can have additional anti-inflammatory properties.

2. Identify Your Triggers

Keeping a journal to track your symptoms and potential triggers (like pollen type, weather conditions, or specific foods) can be incredibly helpful. Knowing your triggers allows you to avoid them or take preventative measures when exposure is unavoidable.

3. Acupuncture for Relief

Studies suggest acupuncture may be effective in reducing allergy symptoms by modulating the immune system and reducing inflammation. If you’re open to alternative therapies, it might be worth exploring.

4. Nasal Irrigation

Regularly flushing your nasal passages with a saline solution (either store-bought or homemade) can help remove allergens and soothe irritation. This simple practice can bring significant relief, especially during peak allergy season.

5. Embrace the Outdoors Strategically

While spending time outside is great for overall health and mood, be mindful of pollen counts. Pollen levels are typically lower in the early mornings and evenings, so schedule outdoor activities accordingly. Check local weather reports for pollen forecasts to plan your day.

Nutritional Support for Allergies & Histamine Response

Always consult your doctor before starting any supplements. Here are some options to discuss with them that may be beneficial for managing allergies:

1. Quercetin

This natural antihistamine can help stabilize mast cells, which release histamine in the body, potentially reducing allergy symptoms.

2. Vitamin D

Studies suggest Vitamin D plays a significant role in immune regulation. A good Vitamin D supplement might be beneficial, especially if you have low levels.

3. Pre & Probiotics

As mentioned earlier, supporting a healthy gut microbiome with prebiotics and probiotics can improve allergy symptoms.

4. DAO Enzymes

Diamine oxidase (DAO) enzymes help break down histamine in the gut. Fluctuating hormones, particularly during perimenopause, can contribute to lower DAO enzyme levels, leading to increased histamine sensitivity. Discuss DAO enzyme supplementation with your Naturopathic practitioner to see if it’s right for you.

The Perimenopause Connection

As you enter perimenopause, the years leading up to menopause, your oestrogen levels naturally fluctuate and finally decline. Oestrogen helps regulate the body’s response to histamine. With fluctuating oestrogen levels, your body’s sensitivity to histamine can increase, leading to more pronounced allergy symptoms. This can explain why some women experience worsening allergies during perimenopause.

By combining these natural approaches, you can support your body’s natural ability to combat allergies and enjoy the beauty of spring without the sniffles. Remember, a healthy gut is a foundation for overall well-being, and can play a significant role in managing allergies, especially during hormonal fluctuations.

Here are some additional resources that you might find helpful:

• A.Vogel Pollinosan Allergy Nasal Spray Hayfever (consult a healthcare professional before using)
• Nasal Wash Kit (a simple and effective way to clear allergens from nasal passages)
• Seeking Health – Histamine Digest (contains DAO enzymes to help break down histamine)
• Seeking Health – Histamine Nutrients (supports healthy histamine metabolism)
• Nutrivital EPS Phenolic Drops (consult a healthcare professional before using)

These are all available from The Natural Dispensary or Amrita Nutrition whilst working with a qualified practitioner.

Remember, these are general recommendations. It’s always best to consult with your doctor before starting any new supplements or treatments. A naturopathic practitioner can also help create a personalised plan to address your specific needs and allergy triggers.

Live Breathe Easy!

If your allergy or histamine issues have got out of hand, book a discovery call to see how I can help.

P.S. If you know someone who relentlessly suffers with hayfever or seasonal allergies, please share this post with them!

 

 

If you like this post you may also be interested in the following articles:

THE ULTIMATE SPRING CLEANSE: A NATUROPATH’S GUIDE TO DETOX AND RENEWAL

PERIMENOPAUSE & SLEEP: ARE HORMONES KEEPING YOU AWAKE?

WHY THE DUTCH TEST IS VITAL FOR UNDERSTANDING YOUR HORMONES & HRT