3 self-esteem tips for men (Style)

3 self-esteem tips for men

Men can have self-esteem issues, too. Here are three tips to help you achieve a healthier body image.

Pressure to be perfect

Check out the muscular physiques, chiselled abs and strong jawlines on the covers of men's health magazines, on the actors in the Twilight movies, or in the sexy fragrance ads with quarterback Tom Brady in all his cleft-chinned glory. Today, it’s not just women who feel pressure to live up to Hollywood standards of what’s attractive.

“Society sets up standards for what a ‘real man’ is,” says Michael Kaufman, a Toronto-based author and speaker who specializes in gender issues. “And now those standards have been supersized.” When men don’t measure up to the ideal—complete with washboard abs and a full head of hair—they may become insecure about how they look.

Here are three ways to cope with those negative body issues and boost your self-esteem.

Don't obsess over your muscles

A 2007 Australian study of 104 men found that not all wanted the same look—some craved more muscle while others wanted to be thinner—but both groups had low self-esteem. Those wanting to be more pumped also felt insecure sexually, and the authors theorize that they saw themselves as less manly. Are you obsessed with pumping iron? Try talking with your partner about your expectations, and your sex life, to open up communication.

Don't let media get you down

Three studies from the University of Missouri and the University of California, published in 2009, charted men’s reactions to male magazines, including Maxim. Looking at hot girls in the magazines—as compared to buff guys—actually led to more anxiety about how they themselves looked, more desire to exercise for appearance’s sake and less confidence romantically. Evaluate the magazines, movies and TV shows you're viewing to see if you feel more anxiety than pleasure from viewing them.

Focus on the positive

Women aren’t the only ones who obsess over their bodies. A 2008 Australian study surveyed 200 men and found 83 percent wanted to be more muscular, 68 percent would like a larger penis, 50 percent wanted to be thinner and 48 percent would like to be taller. Plus, men wanted less body hair and more head hair. Instead of dwelling on things you want to change, tell your partner specific things that you like about yourself—focusing on your best traits and being positive is an instant confidence boost!

5K running plan (Fitness) (Weight Loss)

5K running plan

An eight-week training plan for your first 5K run.

Most running coaches agree that a 5K is a great place to start, and there are lots of 5K races in Canada – whether it is a charity runs for a great cause, a race close to home or getting caught up in the fever of a marathon (minus the sore legs at the end of it!). Best Health sought the advice of top marathoners, sports physicians and running coaches on how to train for your first 5K, how to stay motivated, and how to avoid the pitfalls – getting you across the finish line in eight weeks or less. Follow this plan for success – if you’re fit, you can combine weeks and set your sights on a 5K in as little as five weeks!

From the starting block:

When you get started, be patient with yourself and remember that it takes time to adjust to a new fitness program, says Cheryl Malton, a running coach with the Running Room in Pickering, ON. “It also takes exertion as a beginner runner. Set reasonable goals for yourself, and stick to your plan for at least a couple of weeks to see if running is right for you.”

If you are the type of person who needs motivation from others, find a friend or a group run at a certain time every day and make that commitment to yourself. “Tell everyone you are running, then find a race and register for it. Tell your family and friends this is your commitment and you need their support,” says Cari Meredith-McMurray, a running coach based in Oakville, ON. Group run clinics are offered across the country – check with the Running Room or your local running store – are inexpensive and roughly 8-10 weeks long.

Finally, make sure you are properly outfitted: shoes, weather-appropriate clothing and a good sports bra are essential. As for running shoes, it is imperative you go to a running store or a sports physician to check out your foot type and the right shoe for you. “Shoes are the most important thing for running,” says Dr. Chris Woollam, a sports physician with Athlete’s Care and medical director for both the Mississauga and Toronto marathons. “An expert will gauge the way you walk – if you pronate or supinate – and will see if someone has a high or low arch, if they have problems for that, and what special shoe will be best for them.”

Of course, when starting out with any physical fitness consult a physician, or take the Public Health Agency of Canada Par-Q test to determine if there are any red flags in your health that would prevent you from running.

So, you’re dressed up and ready to go. Now what?

The 5K running plan:

At the minimum, you should be running three times a week, but try to commit to four runs, each run consisting of about 30-40 minutes of combined walking and running. Try to increase your total weekly mileage by no greater than 10 per cent week over week. “This is a good way to avoid both overtraining and injury,” says Malton. If you’re running with a group, you’ll likely complete three scheduled group runs and one solo run.

Week 1

Goal: Walk 90 seconds, jog or run 60 seconds in intervals, and then recover. Interval training alternates higher intensity with lower intensity exercise and is an efficient way of working out. Repeat intervals until you’ve reached 30 minutes.

Set your target: All runners come to running for various reasons – some are trying to lose weight, some want to live healthier, some run because they have lost someone close to them and want to take part in a fundraiser. Decide what your goals are and place them on the refrigerator as a reminder.

Week 2

Goal: Increase running time to two minutes, decrease walking time to one minute. “What you are trying to do is build up your cardio and recover in that one minute of walking time,” says Meredith-McMurray.

Great Motivator: “Tell yourself, ‘I’m setting a good example for those around me. I will probably inspire someone else to make a lifestyle change, whether I know it or not.’ That will help you stay inspired yourself,” says Malton.

Week 3

Goal: Run for three minutes, walk for one minute, for 30-33 minutes. As an extra challenge, consider picking up your pace during one of the running intervals.

Potential Pitfall: Dehydration. The USA Track and Field recommends you be sensitive to the onset of thirst as the signal to drink, rather than trying to stay ahead of thirst by drinking first. Try to drink 500 ml an hour before you set out, and then stay hydrated throughout the run.

Week 4

Goal: Run for four minutes, walk for one minute, for 30-34 minutes. As an extra challenge, pick a route that has hills. “I believe all runners should include hill repeats in their schedule as an excellent way to increase strength and endurance while still logging mileage,” says Malton. Hill repeats involve repeated efforts up and down a hill with a grade of no more than 10 percent - challenging up the hill, easy down.

Speed isn’t an issue: Coaches tell us: don’t focus on how fast you finish, but on the finish line. “Remember your time will be your personal best no matter what time you run,” says Meredith-McMurray.

Week 5

Goal: Run for five minutes, walk for one minute. For an extra challenge, pick a windy day and run against the wind.

Visualization Techniques: Cari Meredith-McMurray tells us that the five-minute running interval is one of the most challenging for beginner runners. She advises you play a game with yourself – such as counting all things you see that are yellow during the five minute running interval – to keep your mind busy and to stay motivated.

Week 6

Goal: Try to bump up the running time to seven minutes, and walk for one minute. If you want an extra challenge, you could consider running with very light hand weights.

Potential Pitfall: Injuries. Running injuries run the gamut, from “runners knee” (patelo femoral syndrome) to plantar fasciatis, a stretch injury to the plantar ligament that runs under the arch of the foot. When dealing with injury, experts agree that you should determine whether the injury is something serious or simply a regular ache or pain from running – in many cases, it could be something that rest and ice will take care of. If you don’t know, ask your doctor.

Week 7

Goal: Up your running to 9 minutes, and walk for one minute. At this stage you should be running for roughly 27 minutes total – you’re nearly there!

Side Stitches: A side stitch is a muscle spasm of the diaphragm and often shows up with novice runners – and if you’ve eaten a bigger meal before you run. According to Dr. Woollam there is no one definitive “cure” for a side stitch – “stop, breath deeply and pick up again.” Try not to eat an hour prior to running.

Week 8

Goal: It’s the week of the race. Try to run for 10 minutes and walk for one minute. On race day, if you need to walk part of the way that’s ok: “I run marathons and still walk part of the way,” says Meredith-McMurray.

Great Motivator: “I always tell my group the greatest motivator is the t-shirt and the medal on race day!” Merton says. “And be proud of yourself – you’ve just run your first 5K.”

Tired of dieting? (Weight Loss) (Fitness)

Tired of dieting?

These golden rules of weight loss really work.

Bad diets are like history—they keep repeating themselves. Ever-popular get-skinny plans, such as Atkins and the Cabbage Soup Diet, originated decades ago. So why are almost two-thirds of Canadians still overweight? The reasons are many, but clearly fad diets don’t work. Very few people who go on a diet keep the pounds off in the long term. Still, losing even five percent of your weight can reduce your risk of diabetes and heart disease. 

Today, researchers have revealed what does shed pounds, and their findings don’t involve li­quid fasts or overloading on bacon. Rather, the golden rules of weight loss involve old-school ideas like portion control and eating real foods in lieu of processed diet treats. “We’re overeating and under-exercising,” explains Carolanne Nelson, a registered dietitian and assistant professor at the University of Prince Edward Island. “I don’t believe in dieting,” agrees Robin Evans, a 38-year-old copywriter in Vancouver, who lost 20 pounds in the past year by swapping processed foods for fresh choices, working out three times a week and walking her dog twice a day. “I just have a different attitude about which foods are healthy.” So be like Evans and try these proven rules to losing weight. 

Golden rule #1: Battle portion distortion

Food today is B-I-G. Those store-bought muffins, Monday’s frozen entrée, your favourite fast-food lunch combo—they’re anywhere from two to five times the size they were 20 years ago, says Dr. Sue Pedersen, a physician specializing in endocrinology and metabolism at the University of Calgary. While most of us know this intellectually, few of us actually control portions, she adds. In a major 2007 study she led, participants who used a plate with protein, carb and sauce portion dividers were six times more likely to lose up to five percent of their body weight over six months than the group that didn’t. It works so well because it’s easy. “There’s no counting calories or weighing food,” she says. “All you have to do is portion it out.”

Golden rule #2: Don’t let exercise trick you into overeating

Gary Taubes’ controversial book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control and Disease, revealed that exercise alone doesn’t melt pounds. At best, it can maintain weight loss that is shed through healthy eating. But before you ditch your gym membership, try exercise and calorie control. Dr. Neil King, a senior lecturer at Queensland University of Technology in Brisbane, Australia, and the author of a September 2007 study in the International Journal of Obesity, explains that exercise stimulates our appetite and can trigger psychological yearnings (“I earned this ice cream bar”). Working out will still do you loads of good—for your health and your figure—as long as you don’t give in to the urge to compensate for calories burned. 

Golden rule #3: Enjoy lean proteins—especially if you work out

Researchers at the University of Guelph found that participants on a higher-protein diet lost seven more pounds over 12 weeks than those on a higher-carb diet. Kelly Meckling, the author of the study published in Applied Physiology, Nutrition and Metab­olism, discovered that dieters were more likely to stick to high-protein meal plans if they exercised, because working out helps us process protein. Leanne Elnicki, a 35-year-old Toronto-based newscaster, can relate. She hit a six-week plateau seven months into her current weight-loss journey —despite cutting calories and exercising regu­larly. “I was so frustrated!” she says. When a dietitian suggested that she up her lean protein intake from white meat and beans, however, the pounds started coming off again. Now she’s just 33 pounds away from her goal of losing 105 pounds. We’re not talking Atkins here—a restrictive approach that most registered dietitians don’t recommend. Lean proteins need to be balanced with fruits, vegetables and whole grains. 

Golden rule #4: Calorie counting really works

A recent Journal of the American Dietetic Association review of 80 weight-loss trials —using strategies ranging from meal replacements to weight-loss medications—showed that the best results (16 pounds over six months) come from diets that track and trim calories. Amy Lees, a 27-year-old mom and part-time student in London, Ont., can vouch for this practice. She has lost a total of 140 pounds, or “a whole person,” as she puts it, using online tools that help her tally her energy intake. Her favourite sites are eDiets.com and sparkpeople.com.

Golden rule #5: Get a grip on emotional eating

A lot of recent research and weight-loss plans focus on external influences—for instance, the proximity of the chip bowl to your sofa. Yet thoughts and emotions that trigger overeating are often overlooked, says Dr. Heather Niemeier, an obesity researcher at the Alpert Medical School of Brown University. In fact, a recent study she led found that each point higher that participants rated themselves on an emotional eating scale predicted weight gain of an extra pound at six months and again at 18 months. To discover whether you are an emotional eater, write down what you eat, how much, when, how you’re feeling when you eat and how hungry you are. Over time, you may notice patterns that reveal the negative triggers you should avoid.

Golden rule #6: Dream small—like, size 4 small

Until now, experts have contended that overweight women who have unrealistic weight-loss expectations—double the average loss, for example—tend to give up early. But a new study in the International Journal of Obesity suggests that letting your expectations soar doesn’t mean you’ll be at risk for depression or pack on more pounds if you don’t reach your dream weight. Study author Anthony Fabricatore, an assistant professor of psychology at the University of Pennsylvania School of Medicine, says that unrealistic expectations may lead to more weight loss, although the loss is small. 

Golden rule #7: Stop eating diet foods

We already know that many low-fat foods contain more sugar, carbs and sodium to improve flavour, but new, preliminary research indicates that diet foods may actually trigger overeating as well. A study in the journal Nutrition suggests that artificial sweeteners in diet soft drinks may stimulate appetite. Although more research is required to confirm this theory, you may be better off opting for a smaller portion of the regular version. Compare nutrition labels: If calories are equal, and the regular version is low in saturated or trans fats, stick with it. Keep in mind that women need certain nutrients and healthy fats in their diet. Calcium in dairy, for instance, is shown to aid in weight loss. And omega-3s boost heart health, says P.E.I. dietitian Nelson. “That’s why I always tell people to pick the regular salad dressing instead of low-fat dressing—because it contains healthy oil such as olive or canola.”

Old vs. New: 10 twists on traditional cold and flu remedies (Home Remedies)

Old vs. New: 10 twists on traditional cold and flu remedies

Our grandmothers were onto something when they assured us chicken soup, hot water with honey and cool cloths would relieve our ills. Here are 10 innovations (and improvements!) on the old-fashioned way of getting better.

Old-fashioned advice: Eat chicken soup

When you're sick with a cold or flu, there's nothing better than a heaping helping of healthy soup to put you on the path to recovery. But should you take your grandmother's advice and reach for a bowl of chicken soup? Not exactly, says holistic nutritionist Kristen Ragno who recommends a nutritious homemade bone broth instead. Simply cook up some free-range, grass-fed beef bones in a slow cooker for 12 to 48 hours, she says. "You're leaching all the minerals out of the bones." An added bonus? "Gelatine and cartilage are also helpful for (healing your) intestines," Ragno says. If you think the idea of slow-cooking bones might be too much handle when you're already feeling under the weather, you could simply make a healthy vegetable broth instead — just make sure to add some ginger, garlic and a bit of cayenne.

Old-fashioned advice: Wear a garlic clove necklace

Wear a garlic clove necklace? When your grandmother first gave you this bit of advice, you probably went straight to her medicine cabinet to see what kind of drugs she was on. But, as it turns out, your grandmother was mostly right. Garlic has incredible anti-viral properties. But if you're looking for something a bit more 2013, try eucalyptus oil instead, says Ragno. Eucalyptus oil helps open up bronchial tubes, ease congestion and makes breathing easier. "It's also a lot more practical," she says. To take it, simply boil some water, add in a few drops of eucalyptus oil and breathe in the refreshing steam. Unlike a garlic necklace, this eucalyptus treatment won't ensure that you forever sleep alone.

Old-fashioned advice: Drink orange juice

It's likely one of the very first items on any sick person's shopping list: orange juice. While there's nothing wrong with a bit of OJ — in fact, it's quite good for you — there are other low sugar options available. Try a vitamin C supplement, for instance. Unlike a big jug of juice or a bag of oranges, vitamins can be stashed in your purse or on your desk at work so you can take them at the first sign of an illness.

Old-fashioned advice: Put a cool cloth on your forehead

Having trouble sleeping? Your grandmother was right to tell you to put a cool cloth on your forehead to soothe your aching head. But if you're looking for relief that will last the whole night, try taking a pain reliever and sleeping aid instead. Drugs like ibuprofen and diphenhydramine citrate will help reduce your fever and ensure you get a good night's sleep. And, unlike a wet washcloth, they won't make your pillow wet.

Old-fashioned advice: Drink ginger ale

While it was likely good advice in its time, most ginger ales today contain ingredients like high fructose corn syrup and "colour" -- probably not the type of stuff you want to be drinking when you're sick. A healthier alternative -- which, in this case, is actually more traditional -- is ginger tea. Simply heat up a pot of water, thinly slice up some ginger and cook until the flavour has been released into the water. After pouring into your mug, add a splash of fresh lemon juice, a tablespoon of honey and a pinch of cayenne to turn your soothing drink into a powerful anti-cold cocktail.

Old-fashioned advice: Take a hot shower

Sure a steamy shower can open your nasal passages and make breathing a little easier but what's even better, says Ragno, is alternating between warm and cold showers. While the thought of forcing yourself to endure an agonizing cold shower after a satisfying warm one might seem unappealing, the potential health benefits should make it worthwhile: cold showers can help improve circulation, decrease inflammation and even increase your energy levels, says Ragno. And when you alternate between hot and cold, you help rid your body of toxins, she adds. Knowing all of this, however, won't make having a cold shower any easier.

Old-fashioned advice: Take a shot of whiskey/drink a cup of hot brandy

Back in Grandma's day, alcohol was a cure for just about everything. Now we know that when we're sick we should avoid alcohol altogether. Rather than a hot cup of brandy or a shot of whiskey, try taking some zinc instead, says Ragno. A 2011 review from the U.S. Cochrane Center showed that zinc might reduce cold symptoms and shorten the duration of the sickness — like alcohol was, at one time, purported to do.

Old-fashioned advice: Cayenne pepper

While cayenne pepper remains a powerful way to clear out your aching sinuses, it's by no means the only way. Ragno says you can also try using a Neti pot: a tool that makes it easy to quite literally wash out your nasal cavity with a saline solution. As the solution soothes and moistens your nasal cavity, it also helps break down the mucus, making it easier to breathe. The same concept applies to saline nasal sprays. You can also try using a decongestant.

Old-fashioned advice: Take a spoonful of honey

Ah, honey. Good old reliable, sweet honey. It's a classic throat soother. And it couldn't get any more simple. But what do you do when you're on the go? Do you really want to carry around a sticky jar and a spoon? Your other option is a natural throat lozenge. It can help suppress a cough and stimulate saliva production, soothing your sore throat.

Old-fashioned advice: Take a steam bath

Instead of trying to create your own DIY steam in the sink, you could always try using a humidifier instead. The air in your home can be quite dry, especially during winter months. A humidifier helps to add some valuable moisture back into the air, making it easier on your nose and throat. If you're already sick, the damp air will also help thin out some of the mucus in your sinuses.

8 ways to avoid outdoor allergens (Allergies)

8 ways to avoid outdoor allergens

Don't let your allergies keep you cooped up in the house. Use these tricks to enjoy the spring air while keeping your allergies at bay.

1. Schedule your walk based on the day's pollen counts.

2. Breathe through your nose; your nasal passages help to filter out allergens.

3. Walk on paved roads rather than on trails or through parks.

4. Wear sunglasses to help block airborne allergens.

5. Keep your pace steady, and don't overexert to the point that you need to breathe heavily.

6. Keep antihistamines on hand, and take a dose at the first sign of sniffles.

7. Shower and wash your hair after you walk to remove allergens from your body.

8. Put dirty exercise clothes in a laundry area separate from open living areas.

How to avoid allergy symptoms (Allergies)

How to avoid allergy symptoms

While you can’t completely avoid nature during allergy season, there are steps you can take to avoid allergy symptoms.

Sign up for a pollen alert

“Your local weather station may provide pollen reports,” suggests Janine Fraser, a naturo path with a special interest in allergies, at West Shore Family Naturopathic in Langford, B.C. “Some weather channels will even e-mail pollen information for your specific city to your inbox, so you can prepare yourself before you leave the house.”

Sleep with the windows closed

“Don’t keep your windows open in the morning, because that’s when pollen counts tend to be higher,” explains Fraser.  So keep all windows shut overnight and use an air conditioner if you’re trying to stay cool, suggests Dr. Susan Waserman, an allergist and clinical immunologist at McMaster University in Hamilton, Ont.

Invest in a quality HEPA filter

“There are so many great air purifiers now,” says Fraser, who notes that you can find a quality filter for around $100. Run an air filter in your bedroom and keep pets out of your sleeping space to ensure that your body has time to rest and recharge overnight with no allergy flare-ups. A HEPA vacuum may also help.

Dry clothes indoors

Line-drying clothes may be more eco-friendly, but it’s not going to help that stuffy nose. “If you’re having a pollen allergy, use a dryer,” suggests Fraser.

Manage your stress

“Extra stress can throw off your immune-system balance,” says Fraser. “For some people, it’s a case of fatigue and adrenal exhaustion.” Fraser notes that exercise can help keep stress in check, and that some people will turn to yoga or go for a massage.

Find the right treatment

Once you’re in full-blown itchy, sneezy, watery-eye mode, there are a number of things that you can try in order to manage your symptoms and relieve discomfort.

Aside from over-the-counter antihistamines (think Claritin), there are also stronger, prescription-only options for treating your allergies. The backbone of allergy treatment is nasal steroids, says Waserman, which work by blocking the inflammation caused by an allergic reaction. Unlike a simple over-the-counter spray that you might use for a cold, these sprays are available only by prescription. For a natural way to soothe that stuffy nose, Fraser suggests using a neti pot, which rinses your nasal passages with a gentle saline solution. “The neti pot is a wonderful thing, because it physically removes the allergen,” she explains. 

Fraser also suggests trying a high-quality probiotic that is strain-specific for balancing immune-system reaction. You may also want to try herbs that help your body deal with stress, like ginseng. 

But before you spend a bundle at your local health food store, be sure to check with a conventional doctor or naturopath. “People can still have side effects from natural products,” cautions Fraser. “Just like any other kind of medical pharmaceutical.”

If your allergy symptoms don’t seem to respond to any other forms of treatment, you may need to try immunotherapy (allergy shots).  “Shots do change the immune system,” says Waserman.

The best allergy medications and how to take them (Allergies)

The best allergy medications and how to take them

Allergies getting you down? Get a handle on allergy season with this roundup of the best allergy medications, plus which are best for you.

Suffering from seasonal allergies? Thankfully, relief is as close as your local drugstore. Over-the-counter (OTC) medication may be all most allergy sufferers need, says Dr. Jennifer Malcolm, a general practitioner in Toronto. In fact, people with year-round allergies and skin conditions, such as chronic hives, can safely take antihistamines every day for years, she adds. (However, these medications can interact with other drugs and worsen certain conditions, so speak with your pharmacist.)

Chat with your doctor about your experience during allergy season last year—he or she may recommend allergy shots, an inhaled nasal steroid or an OTC allergy medicationwith a different active ingredient than what you’ve used in the past. “In my practice, someone will swear by one brand, while someone else swears by another,” Malcolm adds. 

Start taking suggested allergy medications early, as soon as pollen counts begin to rise in your area—check theweathernetwork.ca—and continue every day throughout the season. “Once the symptoms have started, they’re harder to control,” says Shakeel Bhatti, a pharmacist and clinical tutor at the University of British Columbia’s faculty of pharmaceutical sciences. “People come into the pharmacy with a runny nose and itchy eyes, and end up needing multiple medications.” Here are some OTC options to consider.

Traditional antihistamine

Examples: Benadryl, Chlor-Tripolon
How they work: Ingredients such as diphenhydramine and chlorpheniramine are the most effective on the market for blocking the histamine we release in response to allergens, says Bhatti. Histamine triggers the symptoms of a reaction (runny nose, itchy eyes).
Keep in mind: These older-generation medications can cause drowsiness and often last only eight hours. If your allergies peak at night, consider taking one before bed and a newer-generation pill for daytime.

New-generation antihistamine

Examples: Reactine, Allegra, Aerius, Claritin
How they work: Active ingredients such as cetirizine, fexofenadine, desloratadine and loratadine also block histamine. They’re slightly less effective for allergies than older-generation products, but don’t make you sleepy, says Bhatti. They can last 12 to 24 hours, depending on the formula.
Keep in mind: As with many OTC medications, see if the regular-strength version works before using the extra-strength, says Malcolm.

Eye and nose sodium-cromoglycate drops and spray

Examples: Cromolyn, Opticrom
What they do: Sodium cromoglycate stops mast cells in the eyes and nose from releasing histamine, preventing allergic reactions. These kinds of eye drops can be a real saviour for itchy eyes, says Bhatti.
Keep in mind: These are safe to take long term, and work best if they are taken before the onset of allergy symptoms. (Note that unlike sodium-cromoglycate products, regular nasal sprays and eye drops may contain decongestants, which can trigger rebound symptoms.)

Note: Some OTC allergy medications contain decongestants in addition to antihistamine. Ask your pharmacist. Says Bhatti: Decongestants can cause rebound congestion if taken for more than three days in a row, can worsen glaucoma and high blood pressure, and can increase the risk of stroke.

Foods that fight allergies (Allergies)

Foods that fight allergies

If you suffer from allergies, you probably reach for pills when the trees bud or the ragweed blooms. But if you eat foods like fish and onions, you may find that your symptoms subside.

How can foods fight allergies?

When allergens—pollen, grasses, dust mites or molds—find their way into your nose, your body goes into attack mode if it's hypersensitive, or allergic. Immune cells release histamines, the chemicals responsible for most of your allergy symptoms. These in turn kick-start inflammation that's intended to keep the allergens from traveling into the body. The inflammation makes sinuses and nasal passages swell and eyes itch. Histamines also stimulate the nasal passages to release fluids, resulting in a runny nose and itchy throat, and cause sneezing, another attempt to send the allergens packing. Many of the foods that may help reduce allergies work by reducing inflammation or calming the immune system.

Salmon and other fatty fish

Fatty fish like salmon, sardines, and mackerel should be your first line of dietary defense against allergies. That's because they contain generous amounts of omega-3 fatty acids, which help minimize inflammation, a direct cause of most allergy symptoms. Several studies suggest that kids who start eating fish early in life may even be less likely to have allergies later. Eating more fish helps balance out the ratio of omega-3s to omega-6s in the body, which seems to have several beneficial effects on the immune system that translate into fewer allergy symptoms.

One Australian study that analyzed nearly 500 eight-year-olds found that those who ate fish at least once a week were 80 percent less likely to have ryegrass pollen allergies, a common cause of hay fever, than those who rarely ate fish.

Aim for: One to two servings of fatty fish such as salmon, tuna, and mackerel per week. Look to fish-oil supplements if you want to get even more omega-3s.

Garlic

What isn't garlic good for? In the case of hay fever, the oh-so-smelly bulbs appear to work by supporting the immune system with their rich store of antioxidants. Researchers have identified a link between a higher intake of certain antioxidants and a lower incidence of hay fever.

Aim for: Use fresh garlic liberally as a seasoning. You can also cut a whole clove into several chunks and swallow them like pills for a daily dose. Your stomach acids will break them down and release antioxidants as the garlic travels through the colon.

Onion

This humble bulb packs a hefty dose of quercetin, an antioxidant that can help reduce inflammation and may help prevent the release of histamine from immune cells called mast cells. Quercetin also helps improve the body's absorption of vitamin C, another antioxidant with immunity-boosting powers. Quercetin may even work to stabilize cell membranes so they're less reactive to allergens. Other good sources are apples with skin, berries, red grapes and black tea.

Aim for: Sprinkle raw onions on salads, stews, burritos, and other foods whenever you can.

Yogurt with live cultures

The live beneficial bacteria found in yogurt and other fermented products like kefir help keep the flora and fauna in your gut—where many immune cells are located—healthy. These foods stimulate the body to produce certain white blood cells and antibodies as well as various growth factors that are important for keeping the body from overreacting to allergens.

An Italian study found that when volunteers who regularly had bouts of hay fever ate 2 cups (500 mL) of yogurt daily for four months, they had half the histamine levels in their blood and fewer hay fever symptoms than those who drank the same amount of skim milk daily.

Pregnant women take note: When moms-to-be eat foods that contain probiotics, such as yogurt, on a regular basis, their babies have a lower risk of developing allergies as they grow up.

Aim for: One or 2 cups (250 or 500 mL) of yogurt or other fermented milk products per day. Check the label for lactobacillus, bifidobacterium and Bacillus clausii, and other live cultures.

Almonds, wheat germ, leafy greens

In one German study of 1,700 adults with and without hay fever, those who ate foods rich in vitamin E (the equivalent of 10 to 13 mL  per day) had a 30 percent lower incidence of hay fever than those who ate diets low in the vitamin.

Aim for: Lots of leafy greens, whole grains, nuts and avocados. Thirty grams (1 ounce) of almonds provides 7 milligrams of vitamin E. A one-cup (250-mL) serving of cooked spinach provides 2 mg and 2 tablespoons (25 mL) of wheat germ provides 2.5 mg.

Oregano, lemon balm, rosemary and other herbs

All of these herbs, along with sage and marjoram, contain rosmarinic oil in their leaves. One Japanese study showed that this acid, an extract of the oil, has an anti-inflammatory effect that helps reduce the symptoms of seasonal allergies.

Aim for: Season your dishes liberally with fresh herbs to reap the most benefit. Make lemon balm tea, add chopped oregano and rosemary to pasta dishes, and use sage and marjoram on poultry and fish.