Spotlight on hayfever

Itchy, watery eyes? Constantly sneezing? Hello hayfever! Now I really know it’s spring and you’re here to stay – like an uninvited guest – for the next six months. But while Mother Nature can be cruel, she is also kind. It might surprise you to know that changing what you eat can have a big impact on the severity of your symptoms.

According to Allergy UK, as many as 30% of adults and 40% of children suffer from allergic rhinitis (the medical term for the condition), an allergic reaction to pollen. You might start noticing symptoms in March when the tree pollen season starts. Then there’s the grass pollen season, followed by the weed pollen season, which can go on into September.

If this is you, I sympathise: itchy, red or watery eyes; runny or blocked nose; sneezing and coughing; itchy throat, mouth, nose and ears; loss of smell; earache; headache; and feeling exhausted. 

There are some foods will make the symptoms of hayfever worse, so try to cut these out or reduce them as much as you can during hayfever season. Other foods are naturally anti-inflammatory, so you’ll want to ensure you’re getting plenty of these in your diet.

Foods containing high levels of histamine can intensify symptoms. These include chocolate (sorry about that), tomatoes, aubergines and many fermented foods like vinegar, sauerkraut, yoghurt, miso, soy sauce, and canned fish. 

There are also foods that, while they are not high in histamine themselves, are ‘histamine liberators’ and can trigger your cells to release histamine. These include strawberries, pineapple, bananas, citrus fruits and egg whites. 

Foods containing wheat – like bread and pasta, cakes and pastries – can also be problematic for people with grass pollen allergies. 

Dairy products like milk and cheese stimulate the body to produce more mucus, making blocked noses or ears much worse. Matured cheeses also tend to contain high levels of histamine. And sugar, which causes your body to produce more histamine, can further exacerbate your symptoms. 

Foods to add in or increase when you have hayfever

Some foods are anti-histamine foods and disrupt or block histamine receptors, helping to reduce allergy symptoms. These include foods that contain the plant chemicals quercetin and beta carotene, and those high in vitamin C (see below).

Local honey also may be helpful because, although it contains trace elements of pollen, over time it may help your body become more familiar with the pollen entering your system and reduce the inflammatory response it makes.

Quercetin containing foods

Onions, garlic, goji berries, asparagus, all berry fruits, apples, kale, okra, peppers, plums and red grapes. 

Beta carotene containing foods

Sweet potato, carrots, butternut squash, red and yellow peppers, apricots, peas, broccoli, dark leafy greens like kale, and romaine lettuce. 

Vitamin C containing foods

Blackcurrants, blueberries, peppers, kale, collard leaves, broccoli, kiwis, mango, courgettes, and cauliflower.

What to drink

Drink plenty of water. Keeping well hydrated is helpful for all aspects of health. In the case of hayfever, it thins the mucous membranes and reduces that ‘blocked up’ feeling.

Green tea is packed full of antioxidants, which are helpful for the immune system generally. It has also been proven to block one of the receptors involved in immune responses.

Ginger tea has been shown to help reduce allergic reactions by lowering your body’s IgE levels (the antibody involved in the specific immune reaction associated with hayfever). 

Peppermint tea is worth trying because peppermint contains menthol, a natural decongestant that may help improve sinus symptoms. 

Add nettle tea to your shopping list for its ability to relieve inflammation of the upper respiratory tract and ease nasal congestion, sneezing and itching.

An anti-inflammatory approach

Hayfever is an inflammatory condition and may be further helped by including other types of food that calm the inflammatory response. Top of the list are foods containing anti-inflammatory omega 3 fatty acids, which I often recommend to clients struggling with any inflammatory condition. These include all types of oily fish (like salmon, trout, sardines, halibut and cod) as well as flaxseed and walnuts. 

Coconut oil is another anti-inflammatory oil and can be used in cooking and baking or added to smoothies.

As well as adding flavour to your food, herbs like parsley, sage, thyme, oregano and basil have anti-inflammatory properties as do many spices, including turmeric, ginger, cardamom, cinnamon, clove, fennel and nutmeg.

And if you’d like to find out more, I offer a range of testing options at my clinic if this is something you would like to explore. Why not book a call?

Everything you need to know about eating well this summer

Here are some simple strategies to support your energy, digestion and wellbeing in warmer weather.

Summer often brings a welcome change of pace. Longer days, more time outdoors and lighter meals all contribute to a shift in how we eat and live. In many ways, it can feel easier to make healthier choices at this time of year. Fresh produce is more abundant, there are more opportunities to be active, and meals can feel naturally lighter.

However, summer also presents its own challenges. Shifting routines, social events, travel, hot weather and less structured days can all disrupt healthy habits. Many people find themselves grazing through the day, eating late at night or relying on less balanced meals simply because structure goes out the window.

This blog brings together simple, practical advice to help maintain energy, support digestion and feel well throughout the summer months.

Prioritise nourishment, not just ‘lighter’ meals

Hot weather often reduces appetite, which can lead to skipping meals or defaulting to salad leaves and little else. While lighter meals may be more appealing, it is important to ensure they still provide the nutrients the body needs to feel satisfied and energised.

That means building meals around protein, healthy fats and fibre. A salad with added chicken, chickpeas, avocado and a wholegrain like quinoa or brown rice offers far more nutritional value than just lettuce and cucumber. Lighter doesn’t need to mean less nourishing. 

Think: Mediterranean Diet vibes - colourful fruit and veggies, lean proteins, liberal drizzles of olive oil. 

Stay consistent with meal timing

Changes in routine over the summer can make it easy to miss meals or eat inconsistently. Skipping meals often leads to low energy, blood sugar crashes and cravings later in the day.

Aim to keep a regular meal rhythm – ideally three balanced meals a day with one planned snack if needed. This provides structure, supports metabolism, and helps avoid that common pattern of undereating during the day and overcompensating later on.

Even if your appetite is lower in the heat, smaller meals or lighter options such as yoghurt with fruit and seeds, a protein-rich smoothie, or a wrap with hummus and vegetables can help maintain stability throughout the day.

Make space for enjoyment while travelling

Summer holidays are often seen as a time when all healthy habits go out the window. While it is perfectly reasonable to relax a little, it is entirely possible to enjoy food on holiday without feeling sluggish, bloated or off-track.

Before you travel, it’s worth considering which are the key nutrition or movement habits that will travel well. Starting the day with a familiar breakfast (think eggs, fruit and yoghurt, for example rather than a buffet of pastries), staying hydrated, walking whenever possible and including vegetables in most meals can all help you maintain your energy and keep your digestive system working well.

Eating well is not about restriction. It’s easier than you think to eat well, especially if you’ve given some time to thinking about the treats that are important to you while you’re away that ‘make’ a holiday and focus on doing those things rather than ‘all the things’. That might mean enjoying a daily ice cream and the occasional cocktail (but sticking to dry white wine for the remainder) and only having croissants one day in the week rather than every day. You’re still enjoying the ‘fun stuff’ but you’re not going overboard, which might tip you into feeling sluggish during your time away, and result in a post-holiday diet.

Support digestive health – especially in the heat

Gut health is often overlooked during summer, yet it plays a vital role in how we feel. Bloating, sluggish digestion and irregular bowel movements are common when routines change, water intake drops, or unfamiliar foods are introduced.

Hydration is essential. Increasing water intake, especially during travel and warmer days, helps keep digestion moving. Including fibre-rich foods such as fruit, vegetables, legumes and wholegrains supports gut motility. For clients prone to digestive issues, consider recommending magnesium or probiotics as part of their summer supplement routine.

Movement is also important. Gentle daily activity such as walking and swimming can stimulate digestion and reduce bloating, particularly when sitting for long periods during travel.

Build flexible structure into summer routines

Summer routines may look different, but some gentle structure helps maintain momentum without needing a detailed meal plan. A few consistent habits can go a long way.

You might benefit from having a set of go-to meals that require little prep, such as wraps, cold grain salads, or overnight oats. Keeping staple ingredients like tinned fish, eggs, leafy greens, hummus and frozen berries on hand can help simplify decisions during busy weeks.

One thing you can lean into at this time of year is eating mindfully. Perfect for lazy summer meals, ensuring you chew each mouthful well and pause before reaching for food out of habit rather than hunger can also support digestion and reduce overeating.

Let go of pressure and focus on wellbeing

Summer often comes with increased pressure to look a certain way. There’s nothing more than needing to remove clothes to make you feel self-conscious. It is easy to fall into the mindset of needing to ‘get back on track’ or eat perfectly to feel confident in lighter clothes. This rarely supports long-term wellbeing.

Reframing the focus towards feeling energised, supporting digestion, sleeping well and having enough stamina to enjoy summer activities is far more empowering. Clients do not need to eat perfectly to feel good – they need strategies that work with their lives, not against them.

A consistent approach that prioritises nourishment, hydration, and flexibility can help make this summer feel lighter in all the right ways.

If you would like personalised support with summer meal planning, or tips to manage travel, events and busy days, feel free to get in touch. We can create a plan that works for your lifestyle.

Summer Drinks

Summer parties are often filled with sweet, alcoholic drinks that can lead to weight gain and unbalance your blood sugar levels. 

It’s not always easy to know what to drink instead without feeling deprived. I’ve got a few delicious and refreshing alternatives for you to try. 

Strawberry lemonade 

Serves 8

2 litres water

8 lemons, squeezed (around 280 ml)

½ -3/4 tsp liquid stevia (try NuNaturals)

250g strawberries, sliced  

In a large jug combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.

Cucumber, mint ##plus## lemon fizz

Serves 6

1.5ltr sparkling water

half a cucumber, sliced

10 mint leaves

1 lemon, sliced

Put all the ingredients in a large jug, chill and serve. 

Sparkling cherries

Serves 2

4tbsp Cherry Active

500ml sparkling water

Add sparkling water to the Cherry Active and serve with ice.

Sparkling lime water

Exactly as it sounds … Sparkling water with a good squeeze of fresh lime juice over ice. Simple and refreshing – and you can guarantee a pub with have the ingredients (but likely you’ll need to remind them about the fresh lime and not cordial). 

Garden Sour

Seedlip Garden (a distilled, non-alcoholic drink*), 50ml 

Cloudy apple juice, 35ml

Lemon Juice, 15ml

Cider vinegar, 5ml  

Sprig of rosemary & thyme 

Seedlip is premium distilled non-alcoholic drink. The price may make you wince (it’s no cheaper than buying alcoholic spirits) but it’s hot news this year and making an appearance in all the top bars… Find it at www.seedlipdrinks.com

Sparkling kombucha

Kombucha is a healthy alternative to sparkling soft drinks known for being full of naturally occurring vitamins, acids, and beneficial bacteria. Making it is a labour of love. Learn how to make it here https://happykombucha.co.uk/pages/how-to-make-kombucha. Alternatively, you can buy it ready-made. 

Want to try before you invest your own time in making it? I like Equinox Kombucha (www.equinoxkombucha.com). 

Eat your way to amazing skin

Most people don’t give a second’s thought to their skin – unless they’re scowling at the wrinkles or wobbly bits in the mirror. It’s already doing a fabulous job keeping your insides in, protecting you from infection and radiation, and keeping you warm. There’s also a huge amount you can do to keep your skin looking healthy and fresh and – I’m happy to tell you – stave off the wrinkles without buying that expensive anti-ageing cream. Read on to find out how. 

Ditch the bad guys

Alcohol, caffeine, food additives like flavourings and colourings, salt, sugar, and tobacco are full of cell-damaging free radicals, which play havoc with your skin. Ideally, cut them out altogether but certainly reduce them as much as you can.  

Be fat-friendly

Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. Just in case the word ‘fat’ sends a red flag up for you, I want to reassure you that scientists have finally admitted all that’ fat is bad for you and makes you fat’ propaganda was flawed. Eating the right fat is not only not bad, but also really, truly GOOD for your health. 

Eat back the clock

Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body – not just your skin. They reduce the speed of skin aging and degeneration. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals and vitamins and can create skin-damaging free radicals. A couple of simple exercises are these: make a concerted effort to add at least one extra portion of veg every night this week to your evening meal. You should also aim to ‘eat a rainbow’ over the course of the week – that means picking as many different colours of fruit and veg as you can. 

As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts. 

Drink up!

Keep skin cells plump and full or your skin will look shrivelled and dehydrated – a long cry from that radiant glow you’re going for. Cells also need water to rebuild and to remove the build up of waste products (toxins). It’s a very simple (and free) step that most people don’t prioritise and yet the results and be striking. Aim for at least 2-3 litres a day depending on weather conditions and your level of exercise. You’ll soon see the benefit for you skin. 

Helpful nutrients for skin health

Vitamin C for collagen production. Foods to include: blackcurrants, red peppers, kale, collard leaves, broccoli, kiwis, oranges, courgettes, cauliflower and spinach, citrus fruit.

Vitamins A, C, E and selenium are antioxidants that limit the damage done to collagen and elastin fibres by free radicals. Foods to include (aside from the vitamin C foods, above, and the vitamin A foods, below): sunflower seeds, almonds, spinach, swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats including pork, beef, turkey and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats, mushrooms.

Vitamin A helps control the rate of keratin. A lack of vitamin A can result in dry, rough skin. Foods to include: sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens, romaine lettuce.

Vitamin D. Skin cells produce a chemical that is converted into vitamin D in sunlight. It’s important for many functions in the body, including immunity, blood sugar balance and bone health. It’s hard to get enough vitamin D from food alone, but do try to include more sardines, salmon, tuna, swordfish, eggs – and don’t forget a daily dose of getting out into the sun!

Zinc for the production of skin cells. A lack of zinc can result in poor skin healing, eczema and rashes. Foods to include: venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, scallops.

Essential fats for making cell membranes. A lack of essential fats causes cells to dry out too quickly, resulting in dry skin. Foods to include: oily fish (salmon, sardines, halibut, scallops), flaxseed, walnuts, soya beans, tofu.

Watch what you put on your body, too

The skin is the largest organ in the body with a surface area about the size of a double bed. It soaks everything up you put on it, and what soaks in ends up in your blood stream. So, if your shampoo and conditioner or shower gel (all of which wash over you as you shower), or your body lotions or creams contain nasty chemicals like parabens or sodium lauryl/laureth sulplate, you are feeding yourself synthetic oestrogens that can wreak havoc with your hormones. Check labels for ingredients – often they may be marked as paraben-free. 

Learn how to deal with problem skin

A targeted nutrition plan can work wonders for skin problems like acne, eczema, psoriasis and so on. This kind of personalised nutrition is often poorly understood and isn’t really talked about in the media. It doesn’t work to just add to your diet a single ‘superfood’. However, a bespoke plan that takes into all of your skin – and health – concerns can make a huge difference. Ask me how. I’d love to help – why not book a call?

Good health begins as a thought

Achieving long-term health and energy is a balancing act. Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body.

Many studies have been conducted on the mind-body connection. What we know for sure is that a positive attitude works – when we remember to nurture it.

Wholesome food, avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress?

Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food.

Winning ways to promote good mind-body health:

1. EXERCISE

The release of endorphins during exercise promotes a sense of wellbeing, which has the added benefit of boosting your immune system.

During exercise, the lymphatic system – a network of tissues and organs that helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells. Unlike the blood, which is transported by the heart, lymph fluid only moves if you do. 

A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections.

Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels, which in turn puts less pressure on your immune system.

2. GET ENOUGH SLEEP

According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night.

To aim for the recommended eight hours of sleep per night, avoid caffeine, digital screens and try to turn in at the same time each evening. 

3. FOCUS ON SELF-CARE

Make an effort to do something nice for yourself every day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness. 

Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents.  If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective. 

4. MINDFULNESS

You cut in half the chances of catching a cold by meditating. A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days.

Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system.

5 IT TAKES A VILLAGE…

Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’.

Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation. 

“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield, American author and Buddhist mindfulness pioneer.

If stress is something that you feel is affecting your health, why not book in a free call with me to see how we can get you feeling better. Just book in a free call here.

MEDITERRANEAN CHICKEN TRAY BAKE

This is a quick and easy recipe perfect for mid-week meals. Chicken is a great source of protein, particularly tryptophan which is a precursor for the feel-good neurotransmitter serotonin.

Serves 4

Ingredients

2 red peppers, deseeded and cut into chunks 2 red onions, cut into wedges

1 tsp coconut oil

4 skin-on chicken breasts

75g full fat garlic and herb soft cheese

200g pack cherry tomatoes

Handful black olives

Method:

• Heat oven to 180°C (fan oven).
• Mix the peppers and onions on a big baking tray with half the oil.
• Transfer to the oven and cook for 10 mins.
• Meanwhile, carefully make a pocket between the skin and the flesh of each chicken breast, but don’t pull off the skin completely.
• Push equal amounts of cheese under the skin, smooth the skin back down, brush it with the rest of the oil.
• Season, then add to the tray along with the tomatoes and olives.
• Return to the oven and cook for 25-30 mins, until the chicken is golden and cooked.
• Serve with favourite green veg, quinoa or large salad.
• Enjoy!