The Link Between Stress and Allergy Symptoms (+ 4 Natural Remedies)

If you suffer from seasonal allergies or food allergies, you know the symptoms of an oncoming allergy attack. Whether you experience a runny and or stuffy nose, watery and itchy eyes, a slight cough, a rash, digestive difficulties, or even something more severe, you try to avoid those symptoms at all costs, right? Well, I have some surprising news for you. There’s a missing piece to your allergy puzzle that you’ve likely never considered. Did you know that there’s a connection between your stress and allergy symptoms?

I know it may sound like a stretch, but science has proven that when you’re stressed, you’re actually more likely to experience allergy symptoms. But how is that possible? How on Earth could stress make a difference in your allergy symptoms? We’re going to take a closer look at how stress and allergy symptoms are linked and also how supporting your body’s ability to handle stress can actually help you lesson allergy symptoms and flares!

Stress and Allergy Symptoms

Let’s begin by revisiting the link between stress and your immune system. As you may recall, your adrenal glands work with your brain to control your body’s intelligence department. So, whenever you’re under stress, your adrenal glands receive a notice of a threat and determine its value.

When your adrenal glands trigger your immune system, your body produces inflammation to fight the stressor. This inflammation triggers your white blood cells and other immune complexes to flood a specific area to protect you. Have you ever woken up with a sore throat or increased mucus production without an explanation? Well, sometimes when your immune complexes flood a certain area, it can result in a random mild sore throat or more mucus in your sinuses for a day or two. You can recognize this because it doesn’t have an accompanying fever and your symptoms don’t worsen over time.

Now, what you may not realize is that histamine is released along with the immune complexes that are signaled by your body’s inflammatory response. [1] Histamine is a chemical released by your body in response to encountering an allergen. And when you experience a symptom, that’s simply the increased levels of histamine in your body alerting you to a “threat,” or allergen. Your histamine is calling for increased inflammation or even mucus production to help fight off the allergen.

So, if your body releases histamine anytime you’re in a heightened state of stress, you’re going to be more prone to allergy symptoms should you come into contact with an allergen during times of stress. Not only that, but increased stress and the resulting histamine release can even cause false symptoms—meaning you can simply experience the symptoms of encountering an allergen even if you didn’t, due to increased mucus production.

This is why you may have noticed a link between heightened stress and allergy symptoms. Interestingly, scientists began to notice this link as well, and they’ve conducted research to determine just how strong this connection really is.

Multiple studies have confirmed that people are more likely to experience common allergy symptoms during periods of high stress. In fact, a 2014 study of 179 people revealed that those who experienced allergy flares during the study period also had higher levels of perceived stress compared to the group without allergy symptoms. [2] But the link between stress and allergy symptoms extends beyond just causing flares.

Did you know that prolonged, or chronic, stress can actually make your allergy symptoms more severe and last longer? A 2009 study revealed that those experiencing persistent stress and anxiety not long took longer to recover from their allergy symptoms but also enhanced the symptoms. [3]

As you can see, there’s a strong link between stress and allergy symptoms in more ways than one. But what are you supposed to do about it? Well, by supporting both your stress response and lowering inflammation in your body, you can help lessen the frequency and severity of any future allergy symptoms. So, let’s discuss exactly how you should do that!

4 Natural Ways to Reduce Stress and Allergy Symptoms

If you’ve noticed a link between your stress and allergy symptoms and you’re looking for relief, I have some great news for you! Because your body is naturally built to adapt to its surroundings, you can create a more calming environment by supporting your adrenal health. In turn, this will help reduce your allergy symptoms. Here are a few of my top recommendations.

1. Eat adrenal-supporting, anti-inflammatory foods.

There are certain foods known to support your adrenal health and stress response due to their nutritional content. You see, in times of stress, your body loses the nutrients it needs to function and keep you healthy. By replacing these nutrients, you’re not only replenishing your body’s supply, but you’re also supporting your adrenal glands’ ability to manage the stress you’re under. Amazing, right? You can check out a list of these foods here.

If you find you regularly experience allergy symptoms such as a runny nose or postnasal drip, it’s also important to eat anti-inflammatory foods. These will help to cut down on your inflammation and histamine production. Some of the top anti-inflammatory foods include avocados; vegetables such as broccoli, cauliflower, Brussels sprouts, and leafy greens; berries; and even vegan dark chocolate! Who says healthy eating has to be boring?

2. Avoid inflammatory foods.

Certain foods such as dairy, soy, corn, eggs, sugar, wheat, and processed foods are known to promote inflammation. Interestingly, these foods are also most commonly linked with food allergies! So, it’s better to avoid them altogether.

The great news is that there are some simple swaps you can make so you don’t feel like you’re missing out. Check out these six food swaps to help you get started!

3. Include stress-reducing and anti-inflammatory herbs and spices.

To further prevent feeling the effects of stress and allergy symptoms, you may want to take a look in your spice cabinet! Spices such as cinnamon, turmeric, ginger, garlic, and even black pepper have all been known to contain anti-inflammatory compounds. For example , a 2014 study determined that out of 115 foods tested, cinnamon was one of the most potent anti-inflammatory options to consume. [4]

You can also incorporate several relaxing and calming herbs into your daily routine. One of my favorite herbs to use for relaxation is rhodiola, which is known to help your body manage stress. Even more, it’s been shown to help decrease fatigue and anxiety while helping to boost your mood! [5]

Other top stress-fighting herbs include lavender, ashwagandha, and schisandra berry.

4. Take time for yourself.

The mind-body connection is very real and very important. Taking a few moments for yourself can help you to de-stress and unwind, which will help to lower your stress levels.

The important thing to remember here is that you should do something that you enjoy and that will benefit your needs. So, may you like the calming quiet of meditating, journaling, or walking in nature. Or perhaps you prefer to do something more fun, such as watch a funny movie, dance, or take a walk in nature. Whatever you choose, taking some time to reconnect with the things you enjoy and having a few moments to yourself will greatly benefit your stress and allergy symptoms, along with your entire wellbeing.

Key Takeaways

Science has proven that when you’re stressed, you’re actually more likely to experience allergy symptoms.
In times of stress, your adrenal glands trigger your immune system into action, which increases your inflammation and histamine production.
You can fight both stress and allergy symptoms naturally by consuming adrenal-supporting and anti-inflammatory foods, spices, and herbs. You can also support your mind-body connection by taking some time to yourself each day.

The Top 6 Benefits of Eating Avocado (+ Tips for Creative Dishes)

Did you know that one of the healthiest—and tastiest—foods you can eat is a fruit? That’s right—more so than many vegetables, the avocado delivers in nutrients and tons of healthy fats that you need to support your body’s nutritional requirements. For these reasons and more, it’s probably my favorite food to eat. But it’s also a highly versatile food, so even if you don’t love the taste, you can still enjoy all the health benefits of eating avocado! How? Let’s learn all about avocado, the many ways you can eat it (even if you’re not currently a fan), and how it can benefit your health.

All About Avocado

Even though it’s green like some vegetables, as I mentioned above, the avocado is actually a fruit. It grows on a tree native to Mexico called the Persea americana. You may be surprised to learn that avocados are technically berries, and each contains a single large seed. This pear-shaped fruit typically has green skin that darkens as it ripens.

While avocados also contain many other nutrients, which we’ll review below, perhaps the most important element is their high concentration of monounsaturated fatty acids (MUFAs). On average, an avocado contains about 15 grams of MUFAs.

Now, in case you aren’t familiar with MUFAs, they are a healthy fat that’s been linked to blood sugar regulation, heart health, healthy weight management, and more. In fact, in a study of over 125,000 participants, researchers found that substituting MUFAs for saturated fatty acids (SFAs) actually lowered risk of coronary heart disease by 15 percent. [1]

Considering that heart disease is the leading cause of death in America, this shows just how healthy MUFA-rich foods, such as avocados, can be!

How to Eat an Avocado

When selecting an avocado from your grocery store, try to find one that’s darker in color and has a softer but still somewhat firm feel to it when you press on it. If it’s too soft, it may be rotten; if it’s too firm, it isn’t ripe enough.

When it comes to eating an avocado, you’re likely familiar with sliced avocado on sandwiches or maybe even guacamole if you have a love of Mexican food. Personally, I love to include avocado in as many dishes as possible. I like to serve fresh avocado slides with scrambled eggs in the morning and even on top of salads for lunch. I even have some great ideas for ways you can “sneak” it into certain foods, just in case you aren’t a big fan of its taste.

For example, when mashed, avocado has a great creamy texture, making it a great base for smoothies or dishes like this Chocolate Tart. (This dessert is a huge hit at my house. Sometimes we even just make the filling as a pudding!) You can also use avocado oil to get the same great MUFA benefits! This Sweet Potato Lasagna recipe includes avocado oil among its list of healthy ingredients and is another family favorite of mine.

6 Health Benefits of Eating Avocado

Now that you know more about the avocado and how to eat it, let’s take a closer look at some of the top health benefits of eating avocado.

1. Contains a rich nutrient profile

In recent years, avocados have become known as a “superfood,” thanks to their many health benefits. Believe it or not, an avocado contains a large variety of the essential micronutrients and phytochemicals (or health-promoting chemical compounds found only in plants) your body needs for optimal function.

When eating an avocado, most people consume about half of the fruit at a time. Anytime you eat half of an avocado, here’s just some what you’re getting in terms of nutrient intake (assuming you’re eating 68 grams’ worth—half of the average avocado size): [2]

Fiber: 4.6 g
Potassium: 345 mg
Sodium: 5.5 mg
Magnesium: 19.5 mg
Vitamin A: 43 μg
Vitamin C: 6 mg
Vitamin E: 1.3 mg
Vitamin K: 14 μg
Folate: 60 mg
Vitamin B6: 0.2 mg
Niacin: 1.3 mg
Riboflavin: 0.1 mg
And so much more!

2. Supports overall nutrient absorption

Avocados can actually help boost your body’s absorption of antioxidants known as carotenoids. Here’s why this matters: Your liver transforms beta-carotene, a type of carotenoid, into vitamin A, which helps both to fight and prevent infections in your body. [3]

Interestingly, a 2014 study researched the connection between beta-carotene absorption and avocado consumption. The researchers found that when participants consumed tomato sauce and carrots (both beta-carotene-rich foods) along with 5 ounces of avocado, their bodies absorbed beta-carotene than when they didn’t eat the avocado. Additionally, eating the avocado actually increased the conversion of beta-carotene into immune-supporting vitamin A! [4]

3. Helps manage stress and anxiety

One of my favorite benefits of eating avocado is its ability to help manage stress and anxiety. As you know, I believe that chronic stress is the root of many of our major health concerns today. Amazingly, avocado is a great natural source of B vitamins, which are known to help combat both stress and anxiety, making it a great food to support whole-body health.

Here’s a look at some of the growing body of research on how B vitamins fight stress. A 2010 study on 215 healthy men revealed that B vitamins helped decrease their stress levels. [5] And a 2014 study showed that consuming B vitamins helped reduce workplace stress by 20 percent! [6]

The takeaway here? If you find yourself feeling a little stressed, anxious, and overwhelmed, consider that your body may be low in B vitamins and reach for an avocado to help give yourself some much-needed relief.

4. Aids digestion

Thanks to its high fiber content, one of the benefits of eating avocado is that it supports your digestion. A whole avocado contains about 10 grams of fiber, which is almost half your daily fiber content! And this fiber includes both soluble and insoluble forms, which are responsible for preventing constipation and gas buildup.

While soluble fiber supports both digestion and blood sugar, insoluble fiber helps to soften stool and prevent it from being too bulky. So, if you find that you’re prone to constipation, it may help to regularly include avocados in your diet.

5. Promotes satiety

Perhaps a more popular health benefit of eating avocado is its impact on hunger, satiety, and snacking habits. The high fat content in avocados make them more filling, which cuts down on the likelihood of overeating or indulging in unhealthy foods.

In fact, a 2019 study looked at this connection more closely. Researchers found that when participants ate either a half or whole avocado with their meals, they reported feeling more satisfied than those who didn’t eat the avocado. Furthermore, those who ate a whole avocado were more satisfied than those who only ate one-half. [7]

This is a great example of why I recommend eating avocado once or twice a day, either in conjunction with your meals or as part of a healthy snack.

6. Supports healthy blood sugar levels

One of the last major benefits of eating avocado is its impact on blood sugar and, more specifically, type 2 diabetes. In the 2019 study mentioned above, the researchers noted that when the participants ate avocado with their meals, their blood sugar levels remained stabilized and their insulin sensitivity improved.

Additionally, other studies have shown that following a MUFA-rich diet can drop fasting blood sugar in people with type 2 diabetes by as much as 30 points! [8] When you look at the research behind this amazing fruit, it’s really no wonder why it’s called a superfood, is it?

Key Takeaways

Avocado is one of the healthiest—and tastiest—foods you can eat, featuring several nutrients and tons of healthy fats (such as MUFAs) that you need to support your body’s nutritional requirements.
If you're looking to increase your nutrient intake and want to take advantage of the many other benefits of eating avocado, you can include it in sandwiches, on salads, and even hide it in smoothies and desserts!
Some of the main benefits of eating avocado include that it supports nutrient absorption, helps manage stress and anxiety, aids digestion, promotes satiety, and supports healthy blood sugar levels.