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Arete Warriors – spirit, mind, body strong
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Your Game Plan For A Less Miserable Spring
Years ago, when I quit my management role at DU (on March 1), I spent the following month or more exhausted. Something wasn’t right.
I should have been bouncing off the walls with energy as I had a lot to be excited about.
It was MY decision to quit! I was looking forward to just focusing on building my nutritional supplement and personal training businesses, I was recently engaged to Ali, and I was moving!
But as it was, I could not seem to keep my eyes open.
It was so debilitating I finally went to the doctor for help.
I remember him trying to pin it on the many life changes I was going through. I left annoyed that he’d treated me like a mental case… like it was all “in my head”.
It was Ali who suggested it might be allergies.
I’d never had allergies before but instantly a lightbulb flickered. I realized in that moment that my overwhelming need was to just close my eyes. Perhaps with was due to something other than fatigue.
I hadn’t been experiencing the typical runny nose, sneezing, watery eye responses I’d seen in allergy commercials.
It was in fact allergies and (without the help of the doctor) I figured out how to treat it and got better.
Let’s Prepare – the warm up
This year (in Denver at least) it was a mild winter.
Fewer plant “die-offs” means we will have a longer pollen season and higher pollen counts (trees like cottonwood, juniper, and elm go wild).
Denver has plenty of wind – the perfect delivery system to spread all that pollen all over the place.
So instead of a short annoyance, we’re going to get a slow, draining marathon of a season.
Why we even get allergies
Your immune system basically overreacts to harmless (but foreign) stuff like pollen.
It treats pollen like a threat, releases histamine and you get:
• inflammation
• mucus production
• fatigue
That fatigue you feel? It’s not in your head. Your body is running a low-grade immune response all day long. That’s exhausting.
Symptoms vary of course for everyone.
I feel fatigue but Nadia is suffering from a sore throat and congestion.
Interestingly enough, that’s not uncommon. Kids often show more upper respiratory symptoms, while adults notice it more in their energy and brain fog.
What actually helps
Control the environment first (this is 50% of the battle)
• Shoes off at the door (pollen hitchhikes in)
• Shower or at least rinse face/hair after being outside
• Wash pillowcases 2–3x/week
• Keep windows closed on high pollen days
• Consider a HEPA filter in bedrooms
Rinse, don’t just medicate
This trick is wildly underused and works better than people expect… Saline nasal spray and/or daily rinse, especially before bed. We use the NielMed.
This literally removes the trigger, not just reacting to it.
Smart medication approach
Non-drowsy antihistamines (baseline support):
• Cetirizine (Zyrtec) is strong, but can cause drowsiness in some.
• Loratadine (Claritin) is milder and less sedating.
• Fexofenadine (Allegra) is often best for athletes (because it’s less likely to cause drowsiness or impair cognitive function).
For congestion try Fluticasone (Flonase) nasal spray. This is a game changer for nasal inflammation (but takes a few days to kick in).
If you want to go the more natural route, WishGarden makes the KickAss Immune that I’m sure most of you have heard of. They also make a KickAss Allergy.
You can also consume a daily teaspoon (or more) of (ideally locally sourced) honey. And if you have a sore throat, try warm saltwater gargles.
For me, my fatigue fix is again very basic (but effective) stuff.
- Hydration (histamine response worsens when dehydrated)
- Extra sleep (non-negotiable during peak weeks)
- Magnesium at night (nervous system support)
- Light movement is better than intense workouts on high pollen days
Also, I know which foods trigger an inflammatory response in me. For many, it’s one or a combination of the following:
- gluten
- dairy
- eggs
- soy
- nuts
And here’s the truth mamas: Your body is already stressed—don’t stack more stress on top (if you can help it).
Nutrition that actually helps
Focus on lowering inflammation and supporting your immune system.
• Omega-3s (fish, chia, walnuts)
• Vitamin C foods (berries, citrus, peppers)
• Quercetin-rich foods (apples, onions) have a natural antihistamine effect
• Stinging nettle (antihistamine) and Bromelain (anti-inflammation)
Here again, much of your immune system resides in your gut so creating the best possible environment is key.
- Remove known triggers like dairy, ultra-processed foods, sugar, and gluten
- Add in fiber and fermented foods (pre and probiotics)
I’ve bored you before about my seven year battle with illness (coughing so hard I cracked ribs). I was being treated for allergies during that time (because they were out of ideas) and although it wasn’t necessarily allergies, it was an overload of inflammation. (Same dif.)
Eliminating eggs and almonds (common triggers) was the first step in my healing journey.
It’s not only FOOD you are consuming. The air you breathe is the actual trigger in this case.
I’m a big fan of being outside, but pollen is highest early morning and on windy afternoons. My best outdoor time is after rain or in the evenings.
How long will this last?
In Denver, typically:
• Tree pollen: March–May (this is our current battle)
• Grass: May–July
• Weeds: late summer into fall
With a mild winter, expect an earlier start and longer overlap, so instead of clean phases, it might feel like one long blur.
Let’s Work – the exercise
1. Control your home environment aggressively
2. Start daily antihistamine + nasal spray early (don’t wait until miserable)
3. Add saline rinses
4. Pull back intensity, support recovery
5. HYDRATE (drink more water than usual). Flush it out.
6. Stay consistent for 2–3 weeks (most people quit too early)
