In the blog Treating Allergies, we discussed ways to help your body reduce or eliminate its reaction to allergens. In this blog, which I consider to be Part 2, we will address a potentially even more important topic: prevention.
Any person with allergies will tell you that if they could swallow a magic pill to prevent their allergies from returning, they would. Unfortunately, the allergy medication that is available today only covers the symptoms, comes with side effects, and doesn’t help prevent the root cause of the allergic reaction. But what if I told you that there is hope? There are some straightforward ways to support your body and give yourself the best chance at avoiding and potentially reducing a reaction to environmental allergens.
If you are a woman in the stage of life where you are having children, one of the best ways for you to set them up for success in this area is to breastfeed. Most studies show that breastfeeding reduces your child’s risk of allergies and asthma, especially if they are predisposed to having either condition.[1] Additionally, a 2013 meta-analysis of 21 studies found that your child's risk of atopy (predisposition) was reduced when probiotics were taken prenatally and postnatally.[2] However, this reduction was not seen when probiotics were taken just postnatally. You can help your child to prevent allergies before they are even born!
If you have children, you should note that most children (especially those living in city environments) have less early exposure to animal microorganisms and microorganisms in the soil. This is primarily due to increased sanitation practices. This decrease in exposure leads to fewer infections and lower production of regulatory T cells. These T cells are vital in directing the immune system, preventing autoimmune conditions, and helping to downregulate the immune system after introducing an antigen.
It may seem counterintuitive, but the increased incidence of naturally occurring infections in early childhood does help to protect your child from the development of allergies and even asthma! Studies have found that two-thirds of children who have wheezing at age 16 develop it by the time they are five.[3] This goes to show that early childhood factors are essential![4] While many of these sanitation practices are helpful (I’m not advocating your children play in the sewer), children need to get outside and get dirty!
For both adults and children, the number one way to reduce your potential for allergy symptoms is to work on your gut microbiome. Your gut houses up to 80% of your immune system, so your gut must be as healthy as possible. The immune system in your gut relies on three things: barriers (having to do with mucus), fevers (trains the immune system), and MALT (Mucosa Associated Lymphoid Tissue).
If an allergen enters the body through the mouth, it will encounter MALT. If this tissue fails, large proteins can cross this barrier, causing immense immune responses. This response increases mucus production to help trap antigens. This response automatically tells you that the barrier system is overloaded with antigens. Probiotics can help repair the damage. I have mentioned probiotics a few times in this article because they can be so helpful in recovery from the damage a poor diet has caused, as well as prevention. They can also reduce allergic inflammation in people prone to eczema, again making them practical for both prevention and treatment.[5],[6],[7],[8]
Aside from eczema, probiotics can also help with other environmental allergies, such as birch pollen, runny nose, and eye symptoms, and reduce the number of allergic episodes.[9] Taking probiotics before the start of allergy season for children with a birch pollen allergy proved to be a more effective strategy than not taking any.[10]
Diet also plays a significant role in keeping MALT strong and keeping the mucosal barrier in the gut healthy. In 1995, an FAO survey and the International Study of Asthma and Allergies in Childhood (ISAAC) found that there was “a consistent pattern of decreases in symptoms of wheeze (current and severe), allergic RC and atopic eczema, associated with increased per capita consumption of calories from cereal and rice, protein from cereals and nuts, starch, as well as vegetables and vegetable nutrients.”[11]
The ISAAC study also found that fresh salads, tomatoes, and fruit protected against wheezing, while bread, margarine, and butter increased wheezing symptoms.[12] Additionally, the risk of allergic rhinitis was higher for children who consumed nuts more than four times per week. Phase three of the studies, which covered food intake and disease in 51 countries, found that fruit was more protective than vegetables.[13] Having fruit three times per week decreased the risk of severe asthma by 11% for adolescents and 14% for children. On the other hand, having fast food three or more times per week increased the risk of severe asthma, 39% for adolescents and 27% for children. A similar study in Spain found the same to be true.[14] Seafood and cereals protect against risk, while fast food increases the risk.
The mechanism of action for this was found to be the Flavonoids found in fruits and vegetables. A population-based case-control study stated that flavonoids “could plausibly reduce asthma inflammation through antioxidant, anti-allergic, and anti-inflammatory properties. They are avid nitric oxide scavengers and can inhibit histamine release, arachidonic acid metabolism, and cytokine production.”[15] Long-term prospective studies of children and their dietary habits compared to their incidence of hay fever, asthma, and eczema have found that children with the lowest vitamin C intake have a 7-fold increase in bronchial hyper-reactivity.[16] You can quickly increase your or your child’s vitamin C intake through fresh fruits and vegetables. Concurrently, you can reduce their risk of bronchial hyper-reactivity 11-fold by reducing saturated fat content. This can be done by lowering animal food intake and keeping high-fat nuts/seeds at the top of your dietary pyramid, like the eating pattern I teach.
While I mentioned children quite a few times in this article, as an adult, you can also use the same strategies to prevent allergies. Probiotics have no side effects and are a worthwhile investment for a diverse array of health conditions, and diet is something every single person, no matter their age, must encounter. Eat those delicious fruits and veggies while preventing allergies and nearly every disease known to man. It’s simple and easy...a win-win!
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[1] Van Odjik J, Kull I, Borres M et al. "Breastfeeding and allergic disease: a multidisciplinary review of the literature (1966–2001) on the mode of early feeding in infancy
and its impact on later atopic manifestations." Allergy 2003 Sep;58(9):833-843
[2] Elazab N, Mendy A, Gasana J, Vieira E, Quizon A, Forno E. "Probiotic administration in early life, atopy,
and asthma: a meta-analysis of clinical trials." Pediatrics 2013;132(3):e666-e676.
[3] Lewis S, Richards D, Bynner J, Butler N, Britton J. "Prospective study of risk factors for early and persistent wheezing in childhood." Eur Respir J 1995;8:349-356
[4] Strachan D, Butland, B, Anderson H. "Incidence and prognosis of asthma and wheezing illness from early childhood to age 33 in a national British cohort.“
BMJ 1996;312:1195-1199.
[5] Kalliomäki M, Salminen S, Poussa T, Isolauri E. “Probiotics during the first 7 years of life: a cumulative risk reduction of eczema
in a randomized, placebo-controlled trial.” J Allergy Clin Immunol. 2007 Apr;119(4):1019–1021
[6] Kalliomäki M, Salminen S, Poussa T, Arvilommi H, Isolauri E. “Probiotics and prevention of atopic disease: 4-year follow-up of a
randomised placebo-controlled trial.” Lancet. 2003 May;361(9372):1869–1871.
[7] Kalliomäki M, Salminen S, Arvilommi H, Kero P, Koskinen P, Isolauri E. “Probiotics in primary prevention of atopic disease:
a randomised placebo-controlled trial.” Lancet 2001 Apr;357(9262):1076–1079.
[8] Isolauri E, Arvola T, Sütas Y, Moilanen E, Salminen S. “Probiotics in the management of atopic eczema.” Clin Exp Allergy. 2000 Nov;30(11):1604–1610
[9] Vliagoftis H, Kouranos V, Betsi G, Faladas M. "Probiotics for the treatment of allergic rhinitis and asthma: systematic review of randomized controlled trials."
Ann Allergy Asthma Immunol 2008 Dec;101(6):570-579
[10] Ouwehand A, Nermes M, Collado M, Rautonen N, Salminen S, Isolauri E. . "Specific probiotics alleviate allergic rhinitis during the birch pollen season."
World J Gastroenterol 2009 Jul;15(26):3262-3268
[11] Ellwood P Asher M, Bjorksten B, Robertson C. "Diet and asthma, allergic rhinoconjunctivitis and atopic eczema symptom prevalence: an ecological analysis of the
International Study of Asthma and Allergies in Childhood (ISAAC) data." Eur Respir J 2001 Apr;17(3):436-443.
[12] Farchi S, Forastiere F, Agabiti N et al. “Dietary factors associated with wheezing and allergic rhinitis in children.” Eur Respir J 2003 Nov;22(5):772-80.
[13] Ellwood P, Asher M, Garcia-Marcos L, Lee B. "Do fast foods cause asthma, rhinoconjunctivitis and eczema? Global findings from the International Study of Asthma and
Allergies in Childhood (ISAAC) Phase Three." Thorax 2013 Jan;68(4)
[14] Garcia-Marcos L, Canflanca I, Garrido J et al. "Relationship of asthma and rhinoconjunctivitis with obesity, exercise and Mediterranean diet in Spanish
schoolchildren." Thorax 2007 Jun;62(6):503-508
[15] Shaheen S, Sterne J, Thompson R, Songhurst C, Margetts B, Burney P. "Dietary antioxidants and asthma in adults: population-based case–control study."
Am J Respir Crit Care Med 2001 Nov;164(10 Pt 1):1823-1828
[16] Seaton A, Devereaux G. "Diet, infection and wheezy illness: lessons from adults.“ Ped Allergy Immunol 2000;11 Suppl(13):37-40