Spring is here, which means the start of allergy season for many people, including children. Hay fever, also known as allergic rhinitis, is a common allergy that affects millions of children worldwide, particularly during the months of March to September when the pollen count is at its highest. Symptoms include sneezing, runny nose, itchy eyes, and congestion but, whilst there are many medications available to help manage hay fever symptoms, there are also diet and lifestyle strategies that you can implement to help reduce your child's symptoms.
Here are some tips on how to improve your child's nutrition to help manage hay fever symptoms:
Increase intake of fruits and vegetables
Fruits and vegetables are rich in antioxidants, vitamins, and minerals that support the immune system and reduce inflammation in the body. Some fruits and vegetables are particularly helpful for reducing hay fever symptoms. For example, citrus fruits contain vitamin C, which acts as a natural antihistamine, while green leafy vegetables contain quercetin, a flavonoid that has anti-inflammatory properties.
Include omega-3 fatty acids in the diet
Omega-3 fatty acids are essential fatty acids that are found in oily fish, such as salmon and sardines, as well as in nuts and seeds. These fatty acids have been shown to reduce inflammation in the body, which can help to reduce hay fever symptoms.
Avoid inflammatory foods
Certain foods can exacerbate inflammation in the body, which can make hay fever symptoms worse. These include processed foods, sugary snacks, and foods that are high in saturated fats. Try to limit your child's intake of these foods and replace them with whole foods that are rich in nutrients.
Consider probiotics
Probiotics are beneficial bacteria that live in the gut and support the immune system. Studies have shown that probiotics may help to reduce hay fever symptoms by reducing inflammation in the body. You can find probiotics in foods like yogurt, kefir, and sauerkraut.
Stay hydrated
Drinking plenty of water is important for overall health, but it can also help to reduce hay fever symptoms. Staying hydrated can help to thin mucus in the nasal passages, making it easier to breathe. Encourage your child to drink water throughout the day and consider giving them hydrating foods like watermelon and cucumbers.
In addition to these dietary strategies, there are other steps you can take to help manage your child's hay fever symptoms. For example, you could use air filters in your home to reduce the amount of pollen and other allergens in the air. You could also encourage your child to wear a hat and sunglasses when they are outside to protect their eyes and face from pollen.
Hay fever can be a frustrating condition for children and parents alike, but there are dietary strategies that can help to manage symptoms. By increasing intake of fruits and vegetables, including omega-3 fatty acids in the diet, avoiding inflammatory foods, considering probiotics, and staying hydrated, it is possible to help your child feel more comfortable during allergy season. If symptoms persist, however, it's important to talk to a healthcare provider about other strategies to manage hay fever.
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