Tips To Keep Training Despite Allergies

When spring arrives, many of us suffer from different allergies. This can make us upset and keep us from living a comfortable and normal life. Our workout routine may also be affected by them.
Tips To Keep Training Despite Allergies

Last update: 09 September, 2018

Allergies are a hypersensitive response from your body against a substance that’s usually harmless. The substance manifests itself through specific signs and symptoms from exposure such as: inhalation, ingestion or skin contact. In the following article, we’ll give you some tips to keep training, this despite you suffering with allergies.

Tips to keep training despite allergies

If pollen makes you sneeze, you should use natural remedies, such as a seawater spray. It’s an effective solution to open up your nasal and respiratory tracts, helpful for when environmental factors clog them.

Doing indoor sports to avoid coming into contact with the pollen that’s outside could also be a good idea. You’ll discover sports that you can practice inside of your home, such as boxing or martial arts. But if you prefer extreme sports, you can try swimming, which is one of the most comprehensive sports out there.

Woman using a treadmill indoors.
In case you want to go running and despite allergies, we recommend that you run indoors, on a treadmill. The same goes for any sport that you can do inside.

If you still want to exercise outdoors, regardless of high pollen counts, don’t forget to carry your cellphone with you and workout as far away as possible from areas covered with a lot of grass.

Pick the perfect time

The best time to workout is between 10 o’clock in the morning and 7 o’clock in the afternoon, because that’s when pollen counts are usually at their lowest. So now you know when to take full advantage of your workout hours.

Hydration and nutrition

Hydration is another thing to consider if you want to keep training, regardless of your allergies. Stay hydrated to decongest your airways and to increase the amount of mucus that you eliminate.

With a diet rich in  minerals and vitamins, you can boost your immune system and make it easier for you to overcome the allergy symptoms that are so common during certain times of the year.

Protect your eyes

Wearing sunglasses is another way to keep up with your training routine, despite allergies, since doing so, will help you to avoid any itchiness in your eyes that’s caused by an allergy. Take a shower immediately after your workout or wash your nose, as this will also help to eliminate pollen from your body and prevent it from causing you further discomfort.

Keep your clothes pollen free

Wash your clothes when you get home to remove the small particles of pollen that remain stuck in the fabric. This way the pollen won’t cause you further discomfort when you’re at home.

If you suffer from allergies at specific times of the year, it’s probably due to pollen and grass. You must identify the cause correctly and use preventative inhalers following a complete medical evaluation.

Foods to help you train, despite any allergies

Two lemons hanging from a branch.

Avocado: this has an anti-inflammatory action, it helps to prevent asthma, promotes blood circulation and its bactericide action also helps to prevent the flu and any colds that you could suffer from if your respiratory system is weakened by allergies.

Artichoke: an edible plant that’s good for strengthening your body in allergy season.

Onion: these contain a substance called quercetin. This flavonoid lowers the production of histamine and reduces the number of leukocytes and leukotrienes in your blood, in case of inflammation.

Cabbage: provides an anti-inflammatory and antihistaminic action.

Turmeric: this raw root contains curcumin, which inhibit prostaglandins and has a great anti-inflammatory effect.

Asparagus: a spring vegetable with cleansing and toning qualities. The vitamin B, potassium and zinc is contains, provides you with the energy that allergies remove.

Ginger: another root that has anti-inflammatory properties, due to its essential oils. It also has a decongestant action because it’s a spicy root.

Kiwi: contains a lot of vitamin C and therefore it reduces the release of histamine, which prevents inflammation, fluid retention and congestion.

Lemon: a fruit rich in vitamin C, citric acids, hesperidin or vitamin P. Because of this, lemons are an anti-inflammatory fruit that strengthen your immune system.

Nuts: the balanced content of the fatty acids – omega-3, omega-6 and magnesium, helps to prevent and reduce  allergy  related inflammation.

Pumpkin: its orange color comes from a high content of beta-carotenes or provitamin A, which strengthens the immune system and protects the respiratory mucous that becomes weakened by your body’s allergen reaction.

Oily fish: its high content of Omega-3 fatty acids helps to prevent inflammation. It’s also a good source of proteins.

Peppers: these contain vitamin C, and if they’re spicy, they’re also rich in capsaicin. Both substances are anti-inflammatory, and spicy peppers are a decongestant.

Pineapple: is rich in bromelain, a proteolytic enzyme that’s responsible for digesting inflammatory proteins. It’s also rich in antihistaminic vitamin C.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Hipólito, C., & Luis, J. (2020). Abordaje de la congestión nasal en la oficina de Farmacia. Universidad de Sevilla.
  • Parisi, C., & Díaz, L. (2017). Manual para entender la alergia: Consejos para mejorar la calidad de vida. Ned Ediciones.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.