Shake the fever

Health writer and nutritionist Sarah Hanson suggests food to help beat hay fever

Most of us welcome the spring, with its warmer weather and the delicious smells of freshly cut grass. But for hay fever sufferers it marks the start of a miserable few months of sneezing, a runny nose and itchy, watery eyes. The identified cause of hay fever, also known as seasonal allergic rhinitis, is an allergic reaction to pollen. This reaction produces a chemical called histamine, which is why hay fever is usually treated with antihistamines. But traditional medicines only offer a temporary solution and can have side effects, such as drowsiness and fatigue.

The good news is that there are a number of alternatives that can offer relief. A good place to start is to strengthen the immune system, with a diet packed with fruit and vegetables, moderate activity and relaxation (stress weakens the immune system).

If you don't think you're getting all the nutrients you need from your diet, then a good multivitamin and mineral complex containing vitamins A, C and E, betacarotene, selenium and zinc can help increase your resistance. It is worth paying more for better quality supplements, which are more easily absorbed.

Vitamin C, along with nutrients known as bioflavanoids (for example quercetin found in onions and garlic) have been found to lower histamine levels. Calcium and magnesium can also help alleviate symptoms. One German study looking at the influence of the dietary intake of fats and antioxidants on hay fever found that the omega 3 fats found in oily fish, such as salmon and mackerel, relieved the symptoms of hay fever, while increasing vitamin E (also contained in these oily fish) also helped.

It may also be worth giving up dairy products for a time to see if this makes a difference. Dairy products such as cow's milk, cheese and ice cream encourage mucus production and avoiding them can help clear the airways and relieve hay fever symptoms. Eat well and you might still make the most of summer.