Eat anti-inflammatory foods rich in omega-3s

What to Do

Increase consumption of omega-3-rich foods like fatty fish (salmon, mackerel, sardines), walnuts, and flaxseeds. Consider a fish oil supplement (1000-2000mg EPA+DHA daily) during allergy season.

Why It Works

Omega-3 fatty acids have anti-inflammatory properties that may modulate the immune response in allergic disease. Observational studies associate higher omega-3 intake with reduced allergy prevalence. The mechanism involves shifting prostaglandin production away from pro-inflammatory pathways.

Tips

• Evidence is stronger for prevention than for treating active symptoms
• A Mediterranean diet pattern (rich in fish, vegetables, olive oil) is associated with lower allergy rates
• Supplement quality varies — choose brands tested for purity (IFOS certified)
• Benefits are gradual; not a quick fix for acute symptoms