Have you ever noticed yourself sneezing more, feeling stiffer in the mornings, or having digestive changes as we come into Spring?
For many, the shift in weather also brings an increase in seasonal allergies, joint aches, and gut health changes.
These challenges are surprisingly connected and by understanding what is happening in your body, you can take simple steps to stay comfortable, energised, and well.
Understanding Seasonal Allergies
Spring is often the peak time for hay fever and other allergic responses.
As trees and grasses release pollen, your immune system can mistake these harmless particles for a threat.
This sparks an inflammatory response, releasing histamines that cause sneezing, runny noses, itchy eyes, and as a result create additional fatigue.
That is because your immune system is working overtime, leaving you feeling flat and tired.
Supporting your body during allergy season:
- Eat anti-inflammatory foods: Citrus fruits, berries, turmeric, and green tea are all rich in compounds that calm the immune response.
- Stay hydrated: Adequate water helps thin mucus and keeps airways moist.
- Support nasal health: Gentle saline rinses can wash pollen out of your sinuses and reduce irritation.
Joint Aches in the Changing Seasons
Weather and seasonal changes especially shifts in barometric pressure and humidity can influence joint tissues.
These fluctuations can lead to swelling in the joints, triggering stiffness and pain, particularly for people with arthritis or existing joint issues.
Inflammation is another key factor.
Seasonal changes can stress the body, sparking low-grade inflammation that worsens joint aches.
Simple ways to ease joint discomfort in spring:
- Gentle daily movement (walking, stretches and mobilisation exercises) keeps joints lubricated.
- Foods rich in omega-3s (like salmon, walnuts, and flaxseeds) reduce inflammation.
- Warm showers or heat packs can soothe stiffness, especially in the mornings.
Gut Health and the Spring Connection
What many do not realise is that spring affects our gut health too.
Seasonal allergies and inflammation can disrupt the gut lining, while changes in diet and activity influence the diversity of gut bacteria.
Since nearly 70% of the immune system resides in the gut, this connection is critical.
During spring, your body’s immune system is on high alert due to allergens.
This heightened immune activity can alter the balance of gut microbes, sometimes leading to bloating, discomfort, or changes in digestion.
How to support your gut this spring:
- Probiotics: Fermented foods like yoghurt, sauerkraut, kimchi, and kefir help restore healthy gut bacteria.
- Prebiotics: Fibre-rich foods like garlic, onions, asparagus, and bananas feed beneficial microbes.
- Polyphenol-rich foods: Berries, green tea, and olive oil help reduce gut inflammation.
- Balanced diet: Seasonal fruits and vegetables keep your microbiome diverse, which strengthens overall immunity.
By nourishing your gut, you also strengthen your immune system, making it more resilient against spring allergies and reducing inflammation that can contribute to joint pain.
Summary
Spring brings renewal, but it also challenges your body with allergens, joint changes, and shifts in gut health.
- Allergies trigger inflammation and fatigue as your immune system overreacts to pollen.
- Seasonal changes can worsen joint stiffness through pressure and humidity fluctuations.
- Gut health plays a crucial role in regulating immunity and inflammation, making fermented and fibre-rich foods powerful allies.
By supporting your body with the right foods and habits, you can embrace the energy and vitality of spring without being held back by these seasonal hurdles.
Navigate the Spring Vitality Series
If you missed the posts in this series, catch up below:
- Blog 1: The 6 Best Foods to Eat in Spring for Energy and Immunity
- Blog 2: Why Spring Hurts You: The Hidden Connection Between Blooms and Body Aches (THIS POST)
- Blog 3: Coming Soon
- Blog 4: Coming Soon
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
-Wallace DV et al. The diagnosis and management of rhinitis: An updated practice parameter. J Allergy Clin Immunol. 2008.
-Arroll B, Goodyear-Smith F. Nasal saline for allergic rhinitis. Cochrane Database. 2009.
-Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010.
-Timmermans EJ et al. Seasonal variation in joint pain and physical activity. Pain. 2018.
-Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014.
-Singh RK et al. Influence of diet on the gut microbiome and implications for human health. J Transl Med. 2017.
