After a winter of hard exertions, with active vacations and regular workouts at home, my body hit the skids. It happens to me sometimes as the seasons change. As spring progresses, it’s warm some days, beckoning me to run or cycle outside; the added hours of sunlight are energizing, and I hit the weight room or the pool with renewed zeal. The workouts seemingly took their toll—on a recent day I woke up tired, achy and uncharacteristically unmotivated. After all, I tried to reassure myself: “Act your age!” Frustrating as it may seem, a little break for recovery is an essential component of any training regimen—isn’t it?

But why now? It also occurred to me that this is the very time when the trees and flowers are exuberantly blooming, spreading pollen that coats recently car-washed surfaces with a light green powdery film. Could spring allergies have something to do with my power failure?

In fact, research supports the notion that seasonal allergies can do more than cause runny noses, sneezing, wheezing and itchy eyes. Allergy websites feature headlines like:

• Can Allergies Cause Body Aches and Fatigue?—Center for Allergy and Asthma of Georgia
• Do Allergies Cause Body Aches?—Charleston ENT and Allergy
• The Return of Seasonal Aches, Pains and Allergies—Pacific Surgical Center
• Allergies Are an Often-Overlooked Cause of Fatigue, Body Aches, and Pain—A.A.I.M. Group

So this really is a thing!

It’s thought that allergies prompt inflammation, not just in the respiratory tract where the immune system directly encounters foreign antigens in the form of pollen, but also throughout the body. Histamine is a chemical messenger that can enhance sensitivity to pain and local swelling. It’s even thought to be one of the key mediators of DOMS—delayed onset muscle pain, that kicks in 24-48 hours after a hard workout.

An intriguing study examined the relationship between pollen allergies and tendon quality in mice:

“To determine whether the systemic inflammation accompanying these conditions contributes to the onset of tendinopathy, we studied the effect of a systemic inflammation induced by an allergic episode on tendon properties. To this end, we induced an allergic response in mice by exposing them to a timothy grass pollen allergen and subsequently analysed both their flexor and Achilles tendons.”

After the mice received a pollen challenge, the researchers noted a significant decline in the flexibility and strength of their tendons. Their blood showed distinct signs of inflammation.

In the same study, a survey of human allergy sufferers confirmed an association between seasonal allergies and worsening symptoms of shoulder pain, characteristically caused by tendon injury.

The authors conclude:

“Overall, our study demonstrates that the presence of an allergy-induced elevation of circulating inflammatory cytokines and chemokines over a relatively short period of time is sufficient to have a detrimental effect on tendon quality and function . . . Importantly, data analysis from a large health survey study indicated that patients suffering from an allergic condition have a moderately increased risk to develop a tendinopathy.”

A case study entitled “Seasonal Allergy Induced Back Pain: A Report of Two Cases” further supports the allergy-pain link. The authors reference a 1999 paper by epidemiologists Hurwitz and Morgenstern who interviewed a large population between 20 and 39 years of age and found that “patients with a history of allergy were 50% more likely to report suffering from back pain and depression.”

They argue that the back is a sentinel for body-wide inflammation: “The allergic cascade produces inflammatory, pain-producing cytokines and neuropeptides which may exacerbate other chronic conditions.”

Headaches and migraines, too, are susceptible to triggering by seasonal allergies, as are other pain conditions. The Journal of Urology even featured a study that showed a concordance between pollen exposure and chronic pelvic pain flares.

It would stand to reason, then, that fibromyalgia intensity might be influenced by allergies. Indeed, sufferers of this body-wide pain syndrome are more likely to experience seasonal allergic rhinitis, according to a study. While the causes of fibromyalgia remain elusive, there’s strong evidence that mast cells—tiny factories for the release of histamine and other inflammation-signaling molecules—are among the leading causes of neuroinflammation that underlies fibromyalgia.

It’s hard to maintain a cheery mood when you’re achy. But there’s evidence that not only are allergy-related symptoms a bring-down, but that seasonal pollens can directly impact the brain. Pulmonary Advisor warns clinicians that “Seasonal Allergies [Are] Often Accompanied by Mental Health and Sleep Disorders”:

“A growing body of research indicates a significant connection between allergies and mental health, especially among women . . . For at least 75 years, doctors have identified and written about the association between depression and anxiety and allergic rhinitis . . .Many patients suffering with allergies who are also experiencing mood disorders may not be aware that the 2 problems could be connected.”

One study—albeit speculative—even proposes a role for allergy in accelerating progression to Alzheimer’s disease:

“Allergy was also found to increase phosphorylation of tau protein in the brain. The present data support the notion that allergy-dependent chronic peripheral inflammation modifies the brain inflammatory status, and influences phosphorylation of an AD-related protein, indicating that allergy may be yet another factor to be considered for the development and/or progression of neurodegenerative diseases such as AD.”

With the advent of spring there’s also the stress of adaptation to changes in temperature. Those of us who live in temperate climates like the Northeast undergo winterization for the cold months, and then are whipsawed into acclimating to sweltering temps when spring morphs all-too-rapidly into summer.

It doesn’t help that in springtime there are wild fluctuations in temperature and cloud cover that jolt our bodies. Even sunlight transitions that accelerate in spring and fall challenge our circadian rhythms. The switch to daylight saving time has been shown to worsen that stress, like jet lag.

And, of course, there’s barometric pressure. As evidenced by the prevalence of wild tornadoes in springtime, it’s a season of dramatic shifts in atmospheric pressure. Even if you’ve not yet experienced it, surely you’ve heard from an elderly relative that they could reliably predict the approach of a storm by flare ups in their joint pain. WebMD reports:

“Changes in barometric pressure may make your tendons, muscles, and any scar tissue expand and contract, and that can create pain in joints affected by arthritis. Low temperatures can also make the fluid inside joints thicker, so they feel stiffer.”

If all else fails, blame climate change.

There’s evidence that seasonal allergies are getting worse. A National Wildlife Federation report predicts that increasing global temperatures and CO2 concentrations—which make plants thrive—will produce longer and more intense allergy seasons. Compounding the problem, in efforts to “green” urban environments, cities have been planting the wrong types of trees. NBC Washington reports:

“ . . . city planners and urban landscapers prefer to plant male trees over female trees because they’re easier to maintain. The problem is, that may be making your allergies worse.”

Horticulturalist and author Tom Ogren decries what he terms “botanical sexism”:

“The males produce millions of flowers, and each flower has hundreds of anthers that produce tons of pollen. The female trees produce seeds. They produce no pollen.”

For tips on heading off spring allergies, check out my article “10 tips for surviving allergy season”.

Luckily, there’s one thing you can do to improve your health that won’t interrupt your daytime plans: Sleep.

Yes, that’s right—sleep.

Many people don’t realize how much adequate sleep (or the lack thereof) can impact their health, but getting enough shuteye can improve issues ranging from your memory, your mood, and even your weight! Ideally, most adults should be getting between 7 and 9 hours of sleep each night in order to be fully rested.

Here are a few surprising ways that adequate sleep can improve your overall health:

The Heart of the Matter
Sleep is a time of rest and repair for your body—and it’s crucial for protecting your heart health. While you sleep, your blood pressure lowers, giving your circulatory system some much-needed rest. If you shortchange your body on time spent asleep, you’ll lose out on some of its restorative value. Spending more time with your blood pressure heightened can lead to an increased risk of adverse health effects.

Weighing the Benefits
It may seem too good to be true, but you really can sleep your way to a slimmer waistline—if you’re currently under-rested. Researchers have found that fewer hours spent asleep can equal more stubborn pounds—likely caused by the effects it can have on our hormones. Lack of sleep can disrupt appetite-regulating hormones like ghrelin and leptin, making it harder for you to feel satiated during the day. It can also increase the stress hormone cortisol, which impacts your body’s insulin response, and may cause you to hold onto unwanted pounds.

Inflammatory Remarks
Elevated stress hormones can also affect your body’s inflammatory response, leading to increased inflammation body-wide. Numerous health issues have been tied to elevated long-term inflammation, from heart disease to diabetes and even cancer. Getting a solid eight hours of sleep per night can help lower those stress hormones and give your body a better chance at staving off these ill effects.

Dark Clouds Roll In
It’s no secret that a bad night’s sleep can lead to a sour mood the next day, but long-term lack of sleep can have a much deeper impact on your emotional health. The chemical serotonin is closely tied to your sleep cycle, and extended periods of too little sleep can cause a gradual decline in serotonin levels. This vital chemical is one of the ways your body regulates anxiety, happiness, and mood, so this drop off can lead to increased feelings of depression and anxiousness.

Jogging Your Memory
Mom was right all those years she insisted you get a good night’s sleep before a big test! Sleep plays a crucial role in both learning and memory. While we sleep, our brain sorts and stores all the information it’s gathered during the day, and the neurons we rely on to recall that learned information later need plenty of rest each night to recharge. If they’re overworked by lack of sleep, we may find it harder to call up information we’ve learned and focus on the tasks at hand. Sleep deprivation’s effects on mood can also impact memory and learning, making it harder for us to acquire (and thus remember) new information.

Clean Up on Aisle…
Sleep is also the time that our body repairs itself. While we shut down for the night, our immune system goes to work on everything from wound healing to disease fighting to fixing up daily wear and tear we put our bodies through. Getting adequate sleep gives your immune system time to work, helping you bounce back more quickly from whatever ails you.

Skin Deep
In addition to affecting wound healing, sleep also affects skin hydration and collagen growth. Those who don’t get adequate sleep may find themselves reaching for extra moisturizer or frowning over more fine lines and wrinkles. To keep your skin looking younger longer, try to get that coveted 7-9 hours of sleep per night. 

A Sign of the Times
Sleep can be harder to come by in times of uncertainty and unease—something we’re all dealing with right now. If you’re struggling to get adequate sleep, take some time to create a plan for good “sleep hygiene.” Resist the urge to work from home in the comfort of your bed; try to reserve your bed for sleep and relaxation only, so when you hit the mattress, your body knows it’s time for rest.

You should also limit the everyday things that may be keeping you up—especially caffeine and the blue light that emanates from your electronic devices. Limit your caffeine intake to the morning hours and give your electronic devices their own bedtime—preferably a couple of hours before your own. If you can’t bring yourself to unplug entirely, most phones and computers these days have options to shift the blue-yellow balance of your screens later in the day, to reduce your exposure to stimulating blue light.

Many are hesitant to take prescription sleep aids, but there are natural solutions available that can help. The most common is melatonin, which aims to supplement your body’s own production of this important hormone in order to promote the relaxation necessary for restful sleep. Other supplements have proven beneficial, as well. Magnesium glycinate is particularly effective, combining the stress and anxiety-relieving benefits of magnesium with the sleep-inducing amino acid glycine. Our bodies don’t produce magnesium on their own, and many of us don’t consume enough magnesium-rich foods to meet optimal levels. For that reason, it can be helpful to include supplemental magnesium glycinate in your routine, especially if you’ve been having trouble sleeping.

And finally, adequate physical activity during the day can go a long way toward helping you have a restful night. Try to work in a little bit of active time each day, even if it’s just a speed walk around the neighborhood, or a yoga video from the comfort of your own living room.

Leverage these tips to increase your sleep quantity and quality—your body will thank you!