How to outsmart fall allergies

Just when you thought your allergy-ridden days were behind you until next spring, fall arrives with a fresh wave of allergens.

Around September, ragweed, mold spores and dust mites send allergen counts soaring, leaving allergy sufferers with runny noses, congestion, sneezing, itching, headaches, eye irritation and coughs.

“Seasonal allergies occur when your immune system has an overactive response when faced with an allergen,” explains Dr. Tony Hampton, a family medicine physician at Advocate Health Care. “Not everyone has seasonal allergies. It all comes down to genetics and environmental exposure. However, more people may be facing allergies due to global warming. An example of this is wildfire smoke from Canada making its way to the United States more frequently.”

Fortunately, there are ways you can take a stance against your allergies.

Dr. Hampton tells his patients to follow the NEST acronym to make their allergy season more bearable. NEST stands for nutrition, exercise, stress/sleep and thoughts/trauma — lifestyle levers that calm inflammation and support an appropriately balanced immune response.

“Your diet is a factor you can control,” Dr. Hampton says. “Eating a highly inflammatory diet sets your immune system up for failure when it comes to seasonal allergies. Instead, when spring or fall allergy season is coming up, it’s important to prioritize your diet.”

He says high-inflammatory foods include items that are ultra-processed, fried, made with industrial seed oils or packed with added sugar. In their place, focus on eating nutrient-dense whole foods as tolerated, such as low-sugar fruits and non-starchy vegetables, unprocessed animal proteins, eggs, and simple whole-food fats, like butter, olive oil, coconut oil and avocado.

Similarly, getting regular exercise, managing your stress and aiming for 7 to 9 hours of quality sleep strengthen your immune system.

“Don’t forget the ‘T’ in NEST,” Dr. Hampton adds. “Your thoughts and past trauma influence stress hormones and inflammation, which can amplify allergy symptoms. Mindset practices, counseling and simple breathwork can make a real difference.”

He says if NEST doesn’t fully get you through a tough allergy season, there are many at-home remedies available, like over-the-counter antihistamines, decongestants and nasal sprays.

If you are having a hard time self-managing your symptoms, consult with your primary care provider or an allergist.

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