From sniffly noses to itchy eyes and fatigue, spring pollen season is no fun. Did you also know that those same allergies might be contributing to an increase in anxiety and depression?
While allergies are typically considered a physical health issue, they can also have a significant impact on mental well-being. Recent studies have suggested a link between seasonal allergies and mental health. This is because allergies trigger the release of histamine and inflammatory messengers (called cytokines), which can affect mood and cognitive function.
Histamine acts as a neurotransmitter in the brain, meaning it can communicate with nerve cells and affect brain function. When histamine levels are too high, it can lead to overstimulation of the nervous system and an imbalance of neurotransmitters, which can negatively impact mood and cognitive function. Sneezing and itchy eyes are the physical manifestations of histamine release in the body. But histamine doesn’t just cause allergy symptoms. It is also involved in the regulation of sleep-wake cycles, and disruptions in histamine signaling have been linked to sleep disorders such as insomnia.
Inflammatory cytokines produced as a result of seasonal allergies can alter brain chemistry and increase inflammation in the central nervous system. In fact, research has shown that high levels of certain types of cytokines are associated with an increased risk of depression and anxiety.
Fortunately, there are steps that can be taken to reduce histamine and cytokine production, which may help to improve mental health in people with allergies and other inflammatory conditions. These include:
Eat to stabilize mast cells and reduce inflammation. Some of my favorite foods for allergy include those high in quercetin, a flavonoid that is known for its anti-histamine properties. It is found in plant foods such as apples, onions, berries, citrus, leafy greens, tomatoes, nuts and seeds, and red wine.
You’ll also want to emphasize foods high in omega-3’s. These essential fatty acids play a crucial role in stabilizing mast cells. They cannot be produced by the body and must be obtained through diet. Choose to include fatty fish like salmon and tuna, flax, chia, walnuts, soybeans, spinach, sea vegetables, or grass-fed beef in your diet.
I’ve included one of my favorite recipes that is high in quercetin here:
Quercetin-Rich Mixed Greens Salad:
Ingredients:
- 4 cups mixed greens (such as spinach, kale, arugula, and lettuce)
- 1/4 cup red onion, thinly sliced
- 1/4 cup sliced strawberries
- 1/4 cup blueberries
- 1/4 cup chopped apples
- 1/4 cup chopped walnuts
- 1/4 cup crumbled feta cheese
- 1/2 cup quinoa, cooked and cooled
- 2 tbsp extra-virgin olive oil
- 1 tbsp apple cider vinegar
- 1 tsp honey
- Salt and pepper to taste
In a large bowl, combine the mixed greens, red onion, strawberries, blueberries, apples, walnuts, feta cheese, and cooked quinoa. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper to make the dressing. Drizzle the dressing over the salad and toss to coat evenly. Serve and enjoy!
Consider supplements. Certain supplements, such as omega-3 fatty acids and quercetin work to stabilize mast cells so they release less histamine. Talk with your nutrition provider to learn more about an approach that is right for you.
Get regular exercise. Exercise has been shown to reduce cytokine production and improve mood in people with depression and anxiety.
Practice stress reduction. Stress can trigger cytokine production and exacerbate inflammation. Techniques such as mindfulness meditation, yoga, and deep breathing exercises can help to reduce stress and inflammation. Talk with your therapist to develop a toolkit of resources you can use to lessen your perception of stress.
Finally, know that you aren’t alone. If you are dealing with an exacerbation of mental health symptoms related to seasonal allergies, you’re not the only one! Managing histamine levels and adding anti-inflammatory compounds can go a long way toward making spring enjoyable again!
Meg Bowman MS CNS LDN CHES
Co-Founder Nutrition Hive
