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Eat Your Fall Allergies Away!

Fall is one of my absolute favorite times of the year in beautiful NYC. The air is crisper, leaves start to change, pumpkin-flavored everything, and, oh yeah, pollen and ragweed wreak havoc on my sinuses. If you’re like me, the end of summer marks a time of feeling fatigued, constant sinus congestion, and frequent headaches. If the culprit is not that last Labor Day party or an early head cold, it’s likely seasonal allergies! Fear not, there are natural alternatives to loading up on over-the-counter drowsy allergy medication. Here are Urban Wellness Clinic’s fave foods to help your immune system fight those nasty allergens:

  • Honey harvested from local honey bees actually helps allergy sufferers because it contains pollen and ragweed that the bees pollinated. Ingesting the honey  actually helps the body create a more appropriate immune response and decreases your sensitivity to the environment. Think of it as a natural booster shot sans the soreness afterwards. Find out where your locally grown honey supplier is here.
  • Quercetin is a powerful antioxidant that has been shown to decrease the release of histamines, which are the chemical byproducts that create allergic reactions. Foods that contain Quercetin include apples, onions, peppers, berries, and parsley.
  • Foods that contain vitamin C can also cut down on histamines, which is the cause of itchy and runny noses and congestion. Good sources of vitamin C include citrus fruits, and kiwis.
  • Pineapples have an enzyme called bromelain, which boosts immune system function by promoting good gut health and reducing inflammation.
  • Probiotics are essential to ensuring your immune system is healthy. Natural foods that are good sources of probiotics are kefir, yogurt, and fermented foods. A study found that eating yogurt every day significantly reduces the incidence of hay fever attacks.
  • Don’t forget about herbs and spices! Turmeric is a fantastic spice that reduces inflammation and has beneficial effects on allergy symptoms. A study found that turmeric prevented immune cells specific to allergic reactions from releasing excess histamine (the cause of congestion)!

Luckily, many of these foods are part of a naturally healthy diet anyway, so grab a fruit salad or a veggie stir fry, sprinkle some turmeric in there, and finish off with a healthy yogurt shake. Hopefully you’ll be feeling better and ready to enjoy fall in all its glory! If not, come in and get a full assessment of your eating habits from our nutrition consultant and together we can clean up your gut health and boost your immune system. Call 212-355-0445, or schedule an appointment at

In good health,

Dr Kaitlyn Clarke