Contents
- 1. Strengthen Your Gut Health with Probiotics
- 2. Eat Antioxidant-Rich Foods
- 3. Boost Vitamin D Levels
- 4. Stay Hydrated
- 5. Support Your Body with Omega-3s
- 6. Practice Stress-Reducing Techniques
- 7. Optimize Your Sleep Environment
- 8. Supplement Wisely
- 9. Avoid Refined Sugar and Processed Foods
- 10. Give Your Body Time to Adjust
As allergy season ramps up, many people find themselves battling not only the usual symptoms of sneezing, congestion, and itchy eyes but also a weakened immune system that makes them more susceptible to illness.
Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, shares his expert tips for strengthening your immune system and easing allergy season discomfort naturally.
1. Strengthen Your Gut Health with Probiotics
The health of your gut plays a significant role in your immune system. Dr. Mercola emphasizes the importance of probiotics in maintaining a healthy gut microbiome, which helps regulate immune responses. Fermented foods like sauerkraut, kimchi, and kefir, or a high-quality probiotic supplement, can help keep your gut balanced and improve overall immunity, especially during allergy season.
2. Eat Antioxidant-Rich Foods
Dr. Mercola recommends consuming foods high in antioxidants to fight off allergens and support immune function. Berries, leafy greens, and cruciferous vegetables like broccoli and Brussels sprouts can help reduce inflammation and protect your body from oxidative stress caused by allergens. These foods are also nutrient-dense and support overall cellular health, which is crucial during allergy season.
3. Boost Vitamin D Levels
Vitamin D is vital for immune health and can help regulate immune responses, especially when faced with seasonal allergens. Dr. Mercola advises getting adequate vitamin D, such as through sunlight exposure or a high-quality supplement. Inadequate vitamin D levels can leave your immune system less equipped to handle the challenges of allergens.
4. Stay Hydrated
Proper hydration is essential for keeping mucus membranes moist, which helps protect against allergens. Dr. Mercola stresses the importance of drinking plenty of clean, filtered water throughout the day to support your immune system, particularly during allergy season when hydration is key to reducing symptoms like dry nasal passages and congestion.
5. Support Your Body with Omega-3s
Omega-3 fatty acids, found in wild-caught fish, such as salmon, and in supplement form (such as krill oil), can help reduce inflammation and support immune health. Dr. Mercola explains that omega-3s are essential for maintaining a balanced immune system and reducing the allergic inflammation that typically accompanies this season.
6. Practice Stress-Reducing Techniques
Chronic stress can weaken your immune system and worsen allergy symptoms. Dr. Mercola encourages incorporating stress-reduction practices like deep breathing, meditation, or yoga into your daily routine. These techniques can help keep cortisol levels in check, essential for maintaining a healthy immune system during allergy season.
7. Optimize Your Sleep Environment
Getting quality sleep is one of the best ways to maintain strong immunity. Dr. Mercola recommends optimizing your sleep environment by making your bedroom dark and cool, reducing screen time before bed, and using relaxation techniques like deep breathing or aromatherapy with essential oils such as lavender. Proper rest allows your body to repair and strengthen your immune system, helping you fight off allergens.
8. Supplement Wisely
Certain supplements can support the immune system during allergy season. Dr. Mercola suggests incorporating vitamin C, zinc, and magnesium into your supplement regimen, as these can help boost immune function and reduce inflammation caused by allergens. Consult with your healthcare provider before adding supplements to your routine to ensure they align with your needs.
9. Avoid Refined Sugar and Processed Foods
A diet high in refined sugar and processed foods can suppress immune function and promote inflammation, making it harder for your body to cope with allergens. Dr. Mercola advises cutting back on refined sugars and processed foods, which can spike blood sugar levels and impair your immune system’s ability to fight infections and allergens.
10. Give Your Body Time to Adjust
Finally, Dr. Mercola reminds us that boosting immunity and combating allergy symptoms don’t happen overnight. Give your body time to adapt to these natural strategies and focus on consistent, long-term habits that support immune health. Patience is key to feeling your best throughout allergy season.
Final Thoughts
Dr. Mercola’s comprehensive approach to boosting immunity during allergy season emphasizes the power of natural, healthy habits, like nourishing your body with the right foods, supporting gut health, managing stress, and prioritizing sleep. Following these essential tips can strengthen your immune system and better manage allergy symptoms naturally.
