10 ways To Help Hay fever

Hay fever can be a problem for so many people including myself, so here is 10 ways to help hay fever.

I start as soon as the tree pollen starts which can be as early as the end of March, this is then followed by grass pollen and therefore can continue through until the end of July.

Getting hay fever under control is so important because otherwise it can take over your spring and summer.

butterfly perched on flower
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Hay fever is caused when pollen grains land on membranes of your nose, eyes and throat and your immune system sees it as a foreign substance and produces an antibody that triggers the release of the chemical histamine.

This causes typical symptoms of sneezing, itchy, watery eyes, a runny nose, itchy throat, sinus congestion and coughing.

Completely avoiding pollen is just about impossible, so what can you do to help……..

10 Ways To Help Hay Fever

  1. A strong immune system will assist in helping your body cope with hay fever, so try to build it up by giving your body all the vitamins, minerals and trace elements it requires. How To Help Your Immune System
  2. Eat a well balanced diet which includes five or more portions of fruit and vegetables. How To Get Your 5 A Day Every Day In An Easy Way
photo of vegetable salad in bowls
Photo by Ella Olsson on Pexels.com

3. Iron and zinc are also important for boosting the immune system there for include red meat, leafy vegetables and wholemeal bread. Zinc can be found in chicken, eggs and nuts.

4. Omega-3 fatty acids found in foods such as oily fish, flaxseed, walnuts and pumpkin seeds have been shown to help reduce inflammation, therefore it may also help reduce hay fever symptoms.

5. Eating a Mediterranean diet has been associated with helping hay fever symptoms. This includes whole grains and lots of fruit and vegetables. Less read meat, include some dairy products, olives and olive oil.

6. Studies have suggested eating probiotic bacteria can help improve the reaction to grass pollen, therefore try plain live yogurt.

7. If you are drying washing outside, make sure you bring it in before evening. If you are really suffering with hay fever avoid drying any washing outside especially bedding.

8. Keep your windows closed so pollen cannot get into your house.

9. Have a shower before you go to bed so you wash off any pollen before you get in bed.

10. Try putting some Vaseline just inside the bottom of your nostrils to help stop pollen going up your nose.

Hope some of these ideas work for you and help relieve the symptoms of hay fever.

Karen X

https://www.instagram.com/inspiretonourish/

How To Make Chickpea Power Salad

Looking for ideas for a different salad, then try the chickpea power Salad.

Chickpeas are a great source of energy and full of vitamins and minerals.

This recipe serves 2 people.

Ingredients

1 yellow pepper
1 can of drained chickpeas
Lettuce leaves of your choice
6 cherry tomatoes
1 clove of crushed garlic
2 tbsp olive oil
2 tsp of balsamic vinegar

Method

Divide the lettuce leaves between two bowls.

Chop the tomatoes and divide between the two bowls.

Divide the chickpeas between the two bowls.

Chop the pepper and split between the bowls.

In a jar with a lid pour in the olive oil, balsamic vinegar and crushed garlic.

Give the jar a good shake so all the ingredients mix together and share between the bowls.

You may also like to try this Easy To Make Energy Balls or Flatbread Pizzas With Chickpea and Basil Pesto

Serve and enjoy.

This is super fast to make, therefore is great to take for your lunch or a quick and easy tea.

Hope you enjoy it if you give it a try.

Karen x

Centre of Excellence | Online Courses & Distance Learning Centre

Are You Struggling To Lose Weight?

The first step on the path to losing weight is to recognise that what works for someone else may not suit you. Becoming stressed out about sticking to a punishing diet because some celebrity endorses it is not going to get you anywhere, not at least because feeling ravenous, light-headed and grouchy seriously affects your ability to cope with the demands of a busy life. I know I get really grumpy if I am hungry and have not eaten enough.

Stressed out busy people tend to turn to food and drink as their main source of relaxation at the end of a frantic day. I think most people are guilty of this including myself. If you are trying to lose weight try to build a more life affirming activity into your evenings such as mediating, yoga, exercise, reading or phone a friend for a chat. The more you make your life well rounded the less you will want to take solace in food. The best thing you can do for your body and mind is to exercise. I find putting headphones on while exercising helps as you can totally switch off to anything else going on around you or doing yoga as you have to concentrate and switch off to other things because if you don’t you will lose your balance!!

Rather than becoming fixated on achieving a particular weight, the crucial thing is to stay positive by envisioning your body looking slimmer and healthier. How you feel in yourself is far more important than how much you weigh. Be realistic your body is likely to be an apple or a pear shape and although you can become a slimmer apple or pear you will probably never be able to switch. Record your dimensions this allows you to focus on your change in shape, which is what a lot of us care about. How your clothes feel are they becoming loser? I judge off my clothes a lot of the time.

Some people use diet pills and appetite suppressants to help lose weight, yes they can help you lose weight initially, but they are not a long term solution and they can be damaging to your health. People who lose weight very quickly, tend to put it back on and more once they stop the pills. Yo-yo dieting is certainly not good for you. One of the easiest and best ways I find to start with is to do a food diary, but you must be completely honest or you are just cheating yourself. Many people are shocked by how much they are actually eating. It means writing down every snack and every drink. It can be as simple as that for you to understand why you are not losing weight. People snack when they are bored, learn to recognise the different signs are you actually hungry?

Chew your food slowly and concentrate on its flavours and textures it will also increase your sense of satiety, unlike shovelling down a sandwich while you are on the phone at work, so choose something you will enjoy eating and take the time to savour it. Losing weight takes time there is no quick fix, it is a life change. Set your yourself small achievable goals. Don’t start wanting to lose 5 stone as it will feel like it is impossible break it down and choose rewards when you reach a goal, preferably not a huge meal. Aim to lose half a stone at first.

Remember the body recognises thirst and hunger as similar sensations. Before you grab something to eat have a drink of water and wait 20 minutes to see if you still feel hungry. This will also help you stop overeating.

Focus on what you want to achieve and don’t give up if you have a set back. If you have a bad day with food tomorrow is a new day.

You can achieve want you want!!

Karen x