By: Matt Weik, BS, CSCS, CPT, CSN
Allergy season is a time when everyone finds themselves loading up on over-the-counter medications in hopes they can mitigate the annoying symptoms that are about to ruin your day (and night). But what if there was a way for you to boost your defenses and improve your immune system to help ward off the sniffles and sneezes?
While there are many factors that can play into boosting your immune system this allergy season, we want to unpack some helpful tips that can hopefully keep you feeling your best all year round.
In this article, we will dive deeper into 10 tips you can utilize to improve your immune system this allergy season. If your eyes are watering and your nose can’t figure out if it wants to run or be congested, keep reading!
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
10 Tips to Improve Your Immune System This Allergy Season
Below are 10 extremely helpful tips to boost your immune system and hopefully make it through allergy season unscathed.
While the suggestions below don't guarantee that you'll be completely symptom-free, they can help ensure any symptoms you do experience are milder. By following these tips, your immune system will be better prepared compared to not using them at all.
1. Eat a well-balanced diet
What exactly does “well-balanced” mean? Think of it as junk in, junk out. Or good in, good out. What you put in your body and system plays a role in your overall health and performance.
Consuming whole foods is your best option compared to junk like processed foods.
Eat plenty of fruits, vegetables, and nuts in your diet, as they are high in key vitamins and minerals that can help improve your immune system and boost your natural defenses when allergy season hits with a vengeance.
2. Drink plenty of water
Hydration is something that is drastically overlooked when it comes to helping improve your immune system. Regardless of whether allergy season is upon us or not, you want to focus on consuming more water throughout the day.
Being properly hydrated is key for supporting the immune system’s functions, which include flushing out toxins and supporting proper circulation.
3. Manage stress levels
If you suffer from chronic stress, you need to fix it as quickly as possible. Not only can stress increase cortisol levels (potentially leading to excessive weight gain), but it can also weaken your immune system.
Boosting your immune system this allergy season is going to be difficult if you can’t channel that stress into something positive.
To help better manage stress levels, try exercising, doing yoga, reading a book, meditating, spending time out in nature, going for a walk, sitting in a quiet room and focusing on deep breathing techniques, or any other activity that helps you relax and de-stress.
4. Exercise regularly
It’s understood how exercise can play a role in improving your immune system (and it doesn’t necessarily need to be around allergy season). The goal should be to focus on your health and fitness all year so that you provide beneficial effects on your overall immunity and protection.
The CDC recommends that you strive to achieve 150 minutes of exercise each week. Research has also shown that exercise can help improve your immune system, which can be vital in avoiding a marathon of sneezes this allergy season.
5. Improve sleep quality
Lack of sleep can set off a chain reaction of health issues. Not only does insomnia potentially increase cortisol levels, but it can also take a beating on your immune system.
Studies have found that individuals getting less than seven hours of sleep a night are three times as likely to get sick.
Experts recommend that you aim for 7-9 hours of quality sleep each night and make it a priority. Create a bedtime routine that is conducive to restful sleep, such as ensuring your room is cool, dark, and quiet — without distractions (yes, that means turning off your cell phone and devices).
6. Maintain proper hygiene practices
When allergy season hits, be proactive with your hygiene. That means washing your hands more often and avoiding touching your face — especially your eyes, mouth, and nose to help minimize your exposure to allergens and pathogens.
7. Consider allergen control
Are you allergic to pollen? Limit your exposure outdoors when the harsh pollen season hits. This tip is something that can drastically help this allergy season if you avoid your exposure as much as possible.
Even if something like cutting your grass activates your allergies, consider wearing a mask when mowing. Or better yet, hire someone during the months when your allergies seem to be the worst.
Reducing things that can trigger your symptoms is crucial. Also, consider changing the filter in your home HVAC system to help regularly clean your house to remove dust, mold, and even pet dander.
8. Stay informed
On top of the tips above to improve your immune system this allergy season, keep track of pollen counts and allergen forecasts in your area. Don’t walk out into the world blind, only to take in the very allergens that cause your symptoms to appear.
Know the allergen forecast just as you would the weather. If it were going to rain, you’d adjust things, right? Perhaps you’d wear a raincoat or grab your umbrella.
The same should be done with allergen reports for your area. Adjust your outdoor activities accordingly, and consider wearing a mask when pollen levels are high.
9. Leverage supplements
Supplements can be a huge help when it comes to being able to improve your immune system. Not only is this crucial during allergy season, but it should be a priority 365 days a year to keep your defenses up.
One such product you should consider is Vitamyna’s Immunity Guard formula. This powerful supplement helps provide daily support for a healthy immune system. Each pack contains potent ingredients, such as Zinc, Mushroom Immune Ext., Elderberry Plus, Vitamin C, and Vitamin D3.
This blend of specific ingredients can work wonders to strengthen your body’s natural defenses. If allergy season gives you major problems, get armored up with Immunity Guard.
10. Seek medical attention if needed
If you’re truly struggling this allergy season and it’s beating you down, it is recommended that you consult with your doctor. They can provide the personalized advice needed along with treatment options to help manage your symptoms and improve your immune system.
