6 tips for self-help with dietary allergies such as itchy skin and runny nose! Nutritionist: People with allergies should learn to control 6 key points

As the seasons change, many children frequently experience allergic discomforts such as itchy skin, runny nose, and cough. According to statistics, the three major allergic diseases among children in Taiwan include allergic rhinitis, asthma and atopic dermatitis, with prevalence rates of approximately 50%, 20% and 10% respectively. When the seasons change, the three major allergic diseases will worsen. Nutritionists remind us that diet can help control allergies. Let’s take a look at some of the good foods that we must eat.

Nutritionist Gao Minmin said that when the seasons change, allergic symptoms will flare up. Although we cannot change our genes and the environment, we need to be aware that allergies are closely related to inflammation. Therefore, we need to take in an appropriate amount of antioxidant nutrients in our diet to alleviate the symptoms of allergies and inflammation. Common vitamins A, C, E, and Omega-3 fatty acids are the best antioxidant nutrients, so you may want to consume more of them in your diet.

6 tips for self-help for allergy diet

1. Eat a balanced and varied diet

Don't always eat only certain foods. Take protein for example: eat eggs in the morning, chicken at noon, fish in the evening, and tofu the next morning. As for other categories such as vegetables and starch, the same rotation principle can also be followed. Don't eat the same thing every day, as this can easily lead to excessive nutrient monotony.

Vitamins A, C, E, and Omega-3 fatty acids are the best antioxidant nutrients. Ingesting more of them in your diet can help reduce the occurrence of sensitivity.

2. Eat more anti-inflammatory foods

For example, vitamins A, C, E, and Omega-3 fatty acids. Reduce the intake of high-fat foods such as fried and deep-fried foods, and consume more Omega-3 fatty acids that have an anti-inflammatory effect, such as deep-sea fish, walnuts, flax seeds, avocados, vegetable oils, etc.

3. Heat the food before eating

Certain ingredients that may cause allergies, such as proteins, will denature after heating. To reduce the risk of allergies, especially if you are eating the food for the first time, it is best to cook it before eating.

4. Check the nutritional information

Before eating, check whether it contains ingredients that may cause allergies. For example, if you are allergic to peanuts, you can pay more attention to whether there are peanuts in chocolate when eating it.

5. Eat less artificial additives

Artificial colors, artificial additives, trans fats, etc. can easily cause inflammation and induce allergies.

6. Eat more fresh fruits and vegetables

Taking enough vitamins and phytochemicals can help reduce inflammation and alleviate allergy symptoms. Nutritionist Gao Minmin reminds that, in summary, to truly fight allergies, the most important thing is to eat mainly natural foods and continue to eat them for 1 to 3 months to adjust your physical condition.

In addition to diet, allergies can be improved in many ways. It is recommended that people with allergies who want to control allergies should learn to regulate stress. After all, fatigue and stress will weaken immunity and worsen allergies. The following suggestions:

A good rest can restore the body's balance and relieve allergies.

6 key points for allergy control

1. Don’t stay up late and get enough sleep

A good rest can restore the body's balance and relieve allergies.

2. Learn to relax more

Manage your time well, improve your efficiency, and maintain a good biological clock.

3. Avoid excessive fatigue

Fatigue can easily cause autonomic nervous system disorders and reduce immunity.

4. Exercise reduces stress hormones

Exercising every day, such as taking a walk, can reduce the secretion of stress hormones, help secrete adrenaline, and relieve sensitive symptoms.

5. Practice meditation

Just 20 minutes of mindful meditation can lower stress, calm emotions, and reduce inflammation.

6. Face allergies with a positive attitude

Don’t be discouraged by allergies. Encourage a good lifestyle, diet and lifestyle, especially for young children and young people.

Nutritionist Gao Minmin reminds that in addition, we should also pay attention to the cleanliness of the environment, avoid heavy humidity, pay attention to ventilation, change bed sheets and pillowcases frequently, and wash blankets and clothes that they often touch to reduce the amount of residual allergens. Diet, lifestyle, environment and psychology are all important.

Especially now that the weather is unstable, allergic symptoms may become more serious, and it will be even more difficult for people with allergies. So, try changing your nutrient intake from food and don’t let allergies bother your life anymore.