Don't Let Allergies Hamper Your Outdoor Workouts

Tempted to postpone your favorite run because you don't want to start sneezing and wheezing uncontrollably? Over 50 million Americans are affected by common allergies and hay fever during this time of year. Our experts weigh in with the best strategies for participating in outdoor activities, and how to prepare your mind and body to sidestep symptoms. While there are no surefire cures, allergy relief is absolutely possible. Whatever you do, don't skip your outdoor workouts this season.

See a Pro!
An allergist will screen you with standardized multi-test skin testing to help you plan a medical regimen before the worst of the seasonal symptoms begin. Skin tests are popular diagnostic tools because they are safe, convenient, and have the ability to assess sensitivity for many antigens in a single session. What to expect: Your doctor will run through a list of things you might be allergic to and, perhaps, prescribe steroid pills for a short time or give a steroid injection if indicators are severe.

Pinpoint your Pollen
Allergies that occur in the spring are most often due to tree pollen, while summer allergies are often due to grass and weed pollen. Allergies that occur in the fall are probably caused by ragweed. It helps to know what you're allergic to before you head outside. It also helps to shower or bathe before bedtime to wash off pollen and other allergens in your hair and on your skin. If you're already sneezing non-stop, keep windows and doors shut, and use an air conditioner at home and in the car.

Help from H2O
Place a cool, wet compress over your eyes to constrict blood vessels and promote a soothing feeling before or after outdoor activities. "If your eyes and nose are very uncomfortable, use a forceful nasal saline squirt bottle like Neil Med with two packets of saline to wash out nasal discharge and drain sinuses," said Dr. Anthony M. Szema, head of the Allergy Diagnostic Unit at Stony Brook University Medical Center in Northport, NY. "Open your mouth over the sink and squirt in each nostril. Use filtered water for optimal results."

Investigate Over-The-Counter Drugs (OTC)
Take antihistamines by leaving them on the nightstand and ingesting them the moment you wake up. "Don't eat breakfast for one hour afterward because the medicine binds to food and delays absorption," said Szema, assistant professor of medicine and surgery at SUNY Stony Brook School of Medicine. "Nasal steroid sprays reduce the reaction to inhaled allergens and helps relieve swelling in your nose so that you feel less stopped-up," he said. Nasal steroid sprays are available with a doctor's prescription. "In severe cases, an allergist may recommend immunotherapy [allergy shots] to help desensitize you," he added.

Be a Late-Afternoon (or Evening) Exerciser
Early birds who rise at the crack of dawn are more likely to stick to a fitness routine, but they're also hardest hit by airborne allergens. By 6 p.m., your body may be at its hottest temperature and you may feel fatigued from working all day, but pollen levels are lowest in late afternoon into early evening, so after-dinner walks or moonlit bike rides with night reflectors are highly recommended.

Eat More Folic Acid
According to the Journal of Allergy and Clinical Immunology, folic acid may help regulate the immune system's response to allergens. Eating more whole-grain breads and legumes, both solid sources of the nutrient, may help you stow away your tissues. Following a diet that also contains plenty of fruit and vegetables -- especially dark green, leafy vegetables -- ensures you're getting enough. According to the National Institutes of Health, the U.S. RDA for folate is 400 micrograms per day for non-pregnant adults.

Minimize General Congestion
It may help allergy sufferers to omit white sugars, desserts, packaged goods and soda, all of which may cause general stuffiness, said Kristin Schultz Dollard, co-author of "The Yoga Body Diet." "On the other hand, you should eat more spicy foods to clear your nasal passages before you run, swim or hike," she said. Dollard suggests adding spicy turmeric to eggs pre-workout, and eating hot and tangy Mexican food for lunch or dinner. "Choose spicy rice and beans, salsa and jalapeno peppers," she said. "Allergy sufferers should also eat more water-based foods, such as celery and watermelon, to regulate their allergy responses."

Track your Numbers
Maintain a daily log in order to follow your own pollen counts at Pollen.com and plan on closing your windows and turning on a dehumidifier to keep out allergens when numbers are skyrocketing. On windy days, or the three days following high winds, pollen count is extra-high because pollen has been spread throughout the air. Mold and spore counts can be high after a heavy rain as well.

Wash Fido and Fluffy
If your pets wander outdoors, they definitely track pollen inside. Wash your cat by placing her on a screen on the sink and hosing her down using a mild shampoo. If you exercise with your dog, especially on warm or muggy days, hose off Fido post-walk -- especially if he's been rolling around in the sun and grass. Other suggestions from the American Academy of Allergy, Asthma and Immunology:

• Use a HEPA air purifier/filter to trap dander
• Clean carpeting frequently, or opt for wood, tile or linoleum flooring
• Keep your pet outside when possible
• Keep your pet off the furniture-cover upholstered chairs
• If your dog rides in the car, use covers on the seats and wash frequently

Try a Neti Pot
Allergists say the Aladdin's lamp lookalike is a great way to flush pollen particles. To use it, fill it with lukewarm, lightly salted water. Tilt your head to one side and slowly pour the water into the higher nostril; breathe through your mouth as the water travels back out the opposite nostril. It may not be pretty, but neither are watery eyes and red noses! Find one at your local health food store or pharmacy, and use it over the kitchen sink or tub to prevent a mess.

Invest in a Filtration System
Until now, the most effective solution was to remove every last allergen source from your bedroom. Data presented at the American Academy of Allergy, Asthma and Immunology Conference last year shows that hypoallergenic pillows and air filtration systems promote more restful sleep without requiring you to severely change your lifestyle. The PureZone personal air filtration system (retail starts at $99), for example, is an effective natural allergy and asthma treatment. In clinical trials it relieved symptoms of the nose and eyes; improved sleep, allowing the user to awake rested and alert; and enhanced overall quality of life.

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and author, and frequently writes about health, diet and wellness.