Warmer weather often brings the unwelcome arrival of allergies for many people. As plants release pollen into the air during spring, it’s not uncommon for eyes to itch, noses to run, and rashes to appear. Yet, researchers have discovered an unexpected factor that can make your allergies even worse, and it’s not related to what you inhale. The problem, according to scientists at Ohio State, is stress.
Armed with this knowledge, it’s worth exploring how stress can exacerbate your allergies, how you can recognize the symptoms, and what you can do to alleviate your stress levels – and potentially, your allergies.
The Connection Between Stress and Allergies
In a study involving more than two dozen people suffering from seasonal allergies and hay fever, the Ohio State researchers discovered that stress, along with anxiety, made allergic reactions more intense. Moreover, they found that stress experienced on a particular day would continue to cause stronger allergic reactions even the following day.
Lead researcher Jan Kiecolt-Glaser explained that “people may be setting themselves up to have more persistent problems by being stressed and anxious when allergy attacks begin.” Co-investigator Gailen Marshall added that the study’s results “should alert practitioners and patients alike to the adverse effects of stress on allergic reactions in the nose, chest, skin and other organs that may seemingly resolve within a few minutes to hours after starting, but may reappear the next day when least expected.”
The financial impact of allergies is significant. Americans spend an estimated $2.3 billion on allergy medications and $1.1 billion on doctor visits to treat allergy attacks each year. This doesn’t even account for the approximately 3.5 million workdays lost due to allergy-related issues.
Recognizing the Symptoms of Stress
It’s essential to understand the symptoms of stress so you can take steps to manage it before it intensifies your allergies. Some common signs of stress include:
- Feeling overwhelmed or unable to cope
- Constant worrying
- Irritability and mood swings
- Reduced concentration and memory
- Insomnia or other sleep disturbances
- Physical symptoms such as headaches, muscle tension, or an upset stomach
If you’re experiencing these symptoms alongside your seasonal allergies, it’s possible that your stress levels are contributing to the severity of your allergic reactions.
Ways to Reduce Stress
By reducing your stress levels, you might find some relief from your allergy symptoms. Here are a few methods to help destress and improve your overall well-being:
- Practice mindfulness and meditation: By focusing on your breath and allowing thoughts and emotions to pass without judgment, you can reduce stress and anxiety. There are countless resources available online to guide you through mindfulness and meditation practices, including the popular Headspace app.
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Engage in regular physical activity: Exercise releases endorphins, which can help reduce stress and improve your mood. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, as recommended by the American Heart Association.
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Prioritize quality sleep: Aim for 7-9 hours of sleep each night, and establish a consistent bedtime routine to improve your sleep quality. The National Sleep Foundation offers numerous tips for creating a sleep-conducive environment.
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Stay connected with friends and family: Socializing and spending time with loved ones can decrease stress and boost your mood. Make a point to maintain and nurture, your relationships, even if you need to do so virtually during the COVID-19 pandemic.
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Practice deep breathing techniques: Taking slow, deep breaths can help you relax and decrease your stress levels, as mentioned by the American Institute of Stress.
While these methods may help you better manage stress, it’s essential to consult with a medical professional if you’re experiencing symptoms of ongoing or chronic stress. It’s important to address these issues not only to potentially alleviate your allergy symptoms but also to protect your overall health and well-being.
