Soothe Your Seasonal Allergies with These Supplements

Allergy is an immune response to a harmless substance, where the body creates antibodies as a triggering response. Common triggers include dust, food, and pet dander. In spring, pollen from trees, grasses, and flowers can aggravate symptoms of allergic rhinitis, or hay fever.

While conventional allergies can often be managed with medication and environmental changes, chronic allergies may require medical attention. Antihistamines provide quick relief for symptoms such as congestion, sneezing, a runny nose, and itchy eyes. However, for those seeking alternatives or complementary options to over-the-counter drugs, some supplements may provide relief.

Note: Before introducing any new supplements into your routine, consult with your doctor, especially if you are taking other medications. This precautionary measure is important to avoid any potential risks associated with drug interactions. 

1. Quercetin

Quercetin, a flavonoid found in fruits, vegetables, flowers, and plants, is a powerful antioxidant that gives them their vibrant colors. According to Mount Sinai's health library, quercetin supplements may help prevent heart disease, certain malignancies, inflammation, and cellular damage. The American Academy of Allergy, Asthma, and Immunology (AAAAI) states that preliminary studies in vitro indicate quercetin supplements may help combat allergies by stabilizing mast cells, thus reducing histamine production. 

2. Vitamin C

Although vitamin C is typically sought after during the onset of a cold, it can also help relieve the symptoms of seasonal allergies such as sniffles and runny noses. Vitamin C is well-known for its ability to enhance the immune system and reduce inflammation. It can boost the immune system and potentially lower the severity of allergy symptoms. According to health professionals, including this supplement in your regimen can reduce swelling, itching sensations, a runny nose, excess mucus, and teary eyes caused by allergies.

3. Probiotics

Hay fever occurs when the nasal airways become inflamed in reaction to an allergen, causing a range of unpleasant symptoms such as sneezing, congestion, watering eyes, and an itchy nose. However, recent research has suggested that taking a daily probiotic can help modify immune and inflammatory responses, potentially providing relief from these symptoms. 

"The clinical benefit of probiotic therapy depends on numerous factors, such as type of bacterium, route of administration, dosing, regimen, and other underlying host factors," a 2013 study published in the North American Journal of Medical Sciences observes.

4. Omega 3 fatty acids

 Omega-3 fatty acids are considered "healthy fats" and may benefit your heart health. They can also assist you in overcoming allergies because of their anti-inflammatory properties. Furthermore, these supplements help the body adjust its immune response during illness. 

A study published in the journal Allergology International in 2015 found that omega-3 fatty acids, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) protect against inflammatory diseases such as asthma and allergies. The study's authors suggest "a causal relationship between decreased intake of fish oil in modernized diets and an increasing number of individuals with asthma or other allergic diseases." 

5. Magnesium
There is evidence that magnesium may ease breathing by relieving constricted airways in the lungs. The results of a study showed that animals who were severely deficient in magnesium had higher levels of histamine in their blood when exposed to allergens than animals who received adequate amounts of magnesium.

It's recommended that you don't exceed more than 350 mg of magnesium combined in your multi and additional supplements if you are planning on adding magnesium to your diet.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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10 Reasons You Should Eat Eggs Daily!

Besides being an incredibly versatile ingredient that can be used in most dishes - savory or sweet - eggs are exceptionally nutritious. Their goodness can be found in the yolk, which contains over 90 percent of an egg's calcium and iron, while the white part contains almost half of the egg's protein. 

So, if you're not eating eggs regularly, here are 10 reasons you ought to.

1. They are among the most nutritious food on the planet. Eggs contain a little bit of almost every nutrient we need, making them the perfect food. In fact, a single boiled egg contains: 

• Vitamin A (6% of the RDA*)

• Folate (5% of the RDA) 

• Vitamin B5 (7% of the RDA) 

• Vitamin B12 (9% of the RDA) 

• Vitamin B2 (15% of the RDA) 

• Phosphorus (9% of the RDA) 

• Selenium (22% of the RDA) 

• Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.

In total, eggs equate to 77 calories, 6 grams of protein and 5 grams of healthy fats. 

*RDA - Recommended Daily Allowance

2. While eggs may be high in cholesterol, they don't adversely affect blood cholesterol. 

True, eggs are high in cholesterol. In fact, a single egg contains 212mg, which is over half of the recommended daily intake of 300mg. However, while it may seem counter-productive to eat eggs, the cholesterol in eggs does not necessarily raise cholesterol in the blood. Of course, it is important to note that the response of egg consumption varies from one individual to another. But overall, studies have shown that in 70 percent of people, eggs did not raise cholesterol at all. However, in the other 30 percent (termed hyper responders) eggs mildly raised total and LDL cholesterol.

3. For the most part, eggs actually raise HDL (healthy) cholesterol. 

Often termed the good cholesterol, consuming eggs are a great way to increase HDL. In one study, it was found that those who consumed two eggs per day for six weeks, saw their HDL increased by 10 percent. It has also been shown that people with higher levels of HDL, usually have a lower risk of heart disease, stroke, and various health problems.

4. Eggs contain choline - an important nutrient that most people do not get enough of. 

This important nutrient is grouped within the B vitamins. It is used to build cell membranes and plays a role in the production of signaling molecules in the brain. However, according to dietary surveys, 90 percent of the U.S population is getting less than they ought to. Whole eggs are therefore an excellent source of choline, as a single egg contains more than 100mg. 

5. Eggs convert LDL cholesterol particles from small and dense to large. 

This change in particles has been linked to a reduced risk of heart disease. It is a well-known fact that having high levels of LDL (bad cholesterol) is linked to an increased risk of heart disease. However, what is not well known is that there are subtypes of LDL. See, there are small, dense LDL particles, and there are also large LDL particles. Studies have shown that people who predominantly have small, dense LDL particles also have a higher risk of heart disease than those with large LDL particles. 

 So, as I pointed out in the third fact, while eggs may mildly raise LDL cholesterol in some individuals, studies have shown that eggs may potentially change LDL particles from small and dense to large.

6. Two of the antioxidants found in eggs (lutein and zeaxanthin) are beneficial for eye health. 

Aging usually brings with it the onset of poorer eyesight. Thankfully though, several nutrients can help counteract some of the degenerative processes which can affect our eyes. Lutein and zeaxanthin are two such powerful antioxidants which tend to build up in the retina of the eye. In a controlled trial, it was found that eating 1.3 egg yolks per day for 4.5 weeks increases blood levels of lutein (by 28 to 50 percent) and zeaxanthin (by 114-142 percent). 

Furthermore, studies have shown that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration - two very common eye disorders. Eggs also contain substantial amounts of vitamin A, which can reduce blindness.

7. Eggs rich in Omega-3, lower triglycerides (a risk factor for heart disease). 

Not all eggs are created equal. Their nutrient composition varies depending on what the hens were fed and how they were raised. Hens that were raised on pasture and/or fed Omega-3 enriched foods tend to lay eggs that have a much higher Omega-3 fatty acids content - a nutrient that is known to reduce blood levels of triglycerides (a risk factor for heart disease).

8. Eggs are a great source of protein - the main building blocks of the human body. 

Ensuring that you get enough protein in your diet is important - in fact, it has been suggested that the Recommended Daily Amounts (RDAs) may be too low. But, seeing that eggs contain all the essential amino acids in the right ratios, our bodies are easily able to absorb the protein found in eggs. Eating adequate amounts of protein may also help with weight loss, increasing muscle mass, lowering blood pressure and optimizing bone health. One single, large egg contains 6 grams of protein. 

9. Eggs may actually reduce the risk of a stroke. 

Eggs have been unfairly demonized for decades, due to the levels of cholesterol found in them. However, many studies have examined the relationship between egg consumption and the risk of heart disease. In one meta-review of 17 studies, with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke. 

However, some studies have found that people with diabetes who ate eggs can have an increased risk of heart disease. Nevertheless, whether the eggs are actually causing the increased risk is not known. 

10. Eggs score high on the Satiety Index, inducing feelings of fullness and reducing subsequent calorie intake. 

Eggs are high in protein, which is one of the most fulfilling macronutrients. In one study of 30 overweight women, it was found that eating eggs instead of bagels for breakfast, increased feelings of fullness, making them automatically eat fewer calories during the following 36 hours. It was also found that eating an egg for breakfast caused significant weight loss over a period of 8 weeks.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs