Allergy Season is here! Say Goodbye to sneezing

QHealth Tips is written by Martha Cardenas, a Holistic Nutrition professional. Q Swimwear publishes it as general wellness information for swimmers. It is not medical advice — talk to your own healthcare provider before changing your diet, supplements or training.

Allergy Season and Nutrition

Does your nose drip? Do you experience rhinitis, watery eyes, sinus congestion, or fatigue, sleepiness, and malaise?

Welcome, allergy season! Well, it is not always welcome, nor are the side effects of common medications such as antihistamines, decongestants, and intranasal glucocorticoids.

• Eliminate common symptom-evoking foods for a trial period of at least 30 days: milk, wheat, chocolate, egg, soy, citrus fruits, peanut, and pork — this is not an extensive list.
• Invest in a food sensitivity or food allergy test to figure out your personal food allergies and sensitivities. According to Alan Gaby, MD, food allergy is a major factor in one third of patients with year-round allergic rhinitis.
• Try daily magnesium, and vitamin C.
• For prevention, try daily quercetin containing foods like capers, radishes, dill, cilantro, onion, radicchio, watercress, and other plant foods.
• Two weeks prior to allergy season you can try 500mg–1000mg a day of quercetin in supplement form and continue to use throughout the season.
• Rest.
• Stay hydrated: weight (lbs) × 0.454g × 30 = ml of liquids per day, as a reference point.

Eat at least 30 different plant foods a week

• 2 different vegetables daily.
• 1 different fruit daily.
• 1 different legume daily.
• 1 different nut or seed daily.
• 1 different whole grain daily.

Do the math and stay healthy!

To learn more about Martha or book an appointment, email her at martha@marthacardenas.com or follow her on Instagram at @marthacardenasnutricion.