Nothing to sneeze at Get

Going Now On Functional Foods To Stave Off Springtime Sniffles

by Anna Marija Helt

Weepy eyes, runny noses and sneezing are just around the corner as junipers, box elders and other trees release pollen and the spring winds start to whip.

Allergies are when the immune system attacks stuff it mistakenly sees as dangerous, be it pollen, doggie dander or peanuts. These and other allergens provoke immune cells to release histamine and other substances that cause inflammation along our airways. The inflammation, in turn, causes symptoms ranging from the annoying (snot and sneezing) to the life-threatening (throat swelling).

Now is the time to add some supportive foods to your allergy season toolbox. “Functional foods” are not as strong as allergy medications, many of which are antihistamines. But they may help dial down reactiv ity and be especially helpful for those for whom allergy meds are damned near useless or else have annoying side effects. Here are some foods to consider…

• Onions and shallots share molecules that bene fit the immune system and respiratory tract in multiple ways. Such molecules include quercetin and sulfur-containing compounds that do multiple things to reduce the misery of allergies. (The sulfury compounds are also why your breath may be rank after a nice salad topped by red onions.) Onions and shallots have been used for centuries for respiratory and immune health, and were shown to reduce allergy symptoms in a few, small human trials. Multiple mechanisms of action may underly the benefits, with more than just antihistamine effects. Consider adding them to your diet several times per week. Don’t like onions or shallots? Try garlic, leeks or other members of the Allium family.

• Apples are also used in traditional medicine for promoting healthy airways and immune function. Population studies have linked eating two to five apples weekly – so not even an apple a day – with reduced incidence of reactive airway disorders and better respiratory health overall. Apple polyphenols are chemicals concentrated in the peel but also found in the flesh, and they were shown to ease sneezing, runny nose, and nasal swelling in a small clinical trial of allergy sufferers. The juice, not so much, so eat whole apples with the skin on. Different apple varieties have somewhat differing collections of “active ingredients,” so mix it up. Maybe Idareds one day, and Jonagolds or Fujis the next.

Berries have been employed in traditional medicine for inflammatory issues; for instance, strawberries for inflamed lungs. Strawberries, blueberries, blackberries, raspberries, cranberries and other berries are a great source of vitamin C, quercetin and many other compounds that counter mediators of allergy symptoms. If store-bought fresh berries are too spendy, grab a bag of frozen berries instead. And unlike raw onions, eating berries on a first date isn’t a big deal.

Berries, apples, and onions and other alliums improve the health of other bodily bits that influence how reactive we are to allergens, including the liver, and the gut and its resident microbes. In several cultures, spring is considered a great time to eat liver-loving foods. Note, however, that foods beneficial for some folks may be allergens for others. For example, over 70% of people allergic to birch pollen cross-react to apples. And cooked onions can provoke a strong allergic response in some individuals. For most any food item, you can find someone out there who’s allergic to it.

A final note: It’s easier to add healthy foods to your diet than it is to remove problem foods. Consider focusing on adding the good stuff. Then, work on minimizing items such as sweets, fried or greasy foods, white flourbased foods, and non-fermented dairy. These items can trigger production of some inflammatory molecules that cause allergy symptoms.

Be well!

Anna Marija Helt is a biologist and certified practicing herbalist. The information here is not intended to treat or cure any disease or to supplant the advice of a licensed healthcare provider. ■ is Monday at noon. To submit an item,

Thursday09

62nd annual Student Juried Exhibition, opening reception, 4:30-6 p.m., The Art Gallery at Fort Lewis College. Exhibit runs until April 8.

Durango Chamber of Commerce – Durango Rocks, 5 p.m., FLC’s Community Concert Hall.

Ska Lager Release Party, 5 p.m., Ska Brewing, 225 Girard Ave.

Bingo Night, 5 p.m., Fenceline Cider, Mancos.

Live music, 6-9 p.m., The Office & Diamond Belle, 699 Main Ave.

Trivia Night, 6:30 p.m., Powerhouse Science Center, 1330 Camino del Rio.

Ecstatic Dance w/Nizhoni, 6:30-8:30 p.m., American Legion, 878 E. 2nd Ave.

Friday10

BID Coffee & Conversation, 8:30 a.m., TBK Bank, 259 W. 9th St.

Friends of the Library Spring Book Sale, 9:30 a.m.-4 p.m., Durango Public Library.

Free Legal Clinic, 4-5 p.m., Ignacio Library, 470 Goddard Ave.

Larry Carver & Jack Ellis play, 5:30 p.m., Diamond Belle, 699 Main Ave.

Power to Act Dignity First Dinner, 6-8 p.m., FLC’s Ballroom. powertoact.org

Basilaris plays, 6-9 p.m., 11th St. Station.

Chris Murray plays, 6 p.m., Fenceline Cider, Mancos.

Live music, 6-9 p.m., The Office, 699 Main Ave.

Ru Paul’s Drag Race Watch Party, 6 p.m., Father’s Daughters Pizza, 640 Main Ave.

Merely Players present “The Lifespan of a Fact,” 7 p.m., Merely Underground, 789 Tech Center Dr.

20MOONS presents “When to Hold On,” 7 p.m., Stillwater Music, 1316 Main Ave., Suite C.

Durango Choral Society presents, “There is

Sweet Music,” 7 p.m., Summit Church, 2917 Aspen

Keller Williams plays (sold out), 8 p.m., Animas City Theatre.

Out of Parker, Undisassembled, Autumnal and American Businessman play, 8 p.m., The Hive, 1150 Main Ave.

Drag Show, 8:30 p.m., Father’s Daughters Pizza, 640 Main Ave.

Saturday11

Homebuyer Education Class, 8:30 a.m., FLC campus, more info at homesfund.org

Friends of the Library Spring Book Sale, 9:30 a.m.-4 p.m., Durango Public Library.

Cardboard Derby, 10 a.m., Tubing Hill at Purgatory Resort.

Second Saturday Seminar Series: “Let’s Talk Little… Olga Little,” 1 p.m., Zoom meeting, sign up at animasmuseum.org

Durango Choral Society presents: “There is Sweet Music,” 2 p.m., Summit Church, 2917 Aspen Dr.

Little Brother plays the Mancos Melt Party, 5 p.m., Mancos Brewing.

Ben Gibson, 5:30 p.m., The Office, 699 Main Ave.

Kirk James Blues Band plays, 6 p.m., Weminuche Woodfire Grill, Vallecito.

Live music, 6-9 p.m., Diamond Belle, 699 Main/

Community Yoga, 6-7 p.m., Yoga Durango, 1485 Florida Rd. Donations accepted.

20MOONS presents “When to Hold On,” 7 p.m., Stillwater Music, 1316 Main Ave., Suite C.

Merely Players present “The Lifespan of a Fact,” 7 p.m., Merely Underground, 789 Tech Center.

Josie Loner, The Brett and Crazy Ice play, 8 p.m., The Hive, 1150 Main Ave.

High Country Hustle & Morsel play, 8 p.m., Animas City Theatre.

Silent Disco, 9-11:30 p.m., 11th St. Station.

Sunday12

Durango Bach Festival, thru March 18, all events at St. Mark’s Episcopal Church, 910 E. 3rd Ave. durangobachfestival.com

Heritage Seed Sale, 10 a.m., La Plata County Fairgrounds, 2500 Main Ave.

Feed the People! free mutual aid meal & winter gear drive for homeless community members, every Sunday, 2 p.m., Buckley Park.

Open Mic, 2 p.m., Mancos Brewing.

Merely Players present “The Lifespan of a Fact,” 2 p.m. Merely Underground, 789 Tech Center Dr.

Open Mic, 4 p.m., Fenceline Cider, Mancos.

Jazz/funk/soul jam, 5 p.m., EsoTerra Ciderworks, 558 Main Ave.

Live music, 6-9 p.m., The Office & Diamond Belle, 699 Main Ave.

Sunday Funday, 6 p.m., Starlight Lounge, 937 Main Ave.

Monday13

Durango Bach Festival, thru March 18, all events at St. Mark’s Episcopal Church, 910 E. 3rd Ave. durangobachfestival.com

Happy Hour Yoga, 5:30 p.m., Ska Brewing, 225 Girard St.

Meditation and Dharma Talk, 5:30 p.m., Durango Dharma Center, 1800 E. 3rd Ave, Suite 109.

Live music, 6-9 p.m., The Office & Diamond Belle, 699 Main Ave.

Open Mic, 6 p.m., Weminuche Woodfire Grill, Vallecito.

Reverend Peyton’s Big Damn Band and Cousin Curtiss play, 7 p.m., Animas City Theatre.

Comedy Showcase, 7:30 p.m., Starlight Lounge, 937 Main Ave.

Tuesday14

Durango Bach Festival, thru March 18, all events at St. Mark’s Episcopal Church, 910 E. 3rd Ave. durangobachfestival.com