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As summer blooms, many people find themselves struggling with seasonal allergies. The warmer months bring an influx of pollen, mold, and other allergens, often causing symptoms like sneezing, congestion, and itchy eyes. However, these symptoms aren’t just uncomfortable; they can also weaken your immune system, making you more vulnerable to illness.

Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, shares his expert tips on how to naturally treat seasonal allergies and strengthen your immune system during the summer months.

1.  Strengthen Your Immune System with Probiotics

Your immune system’s health begins in the gut. Dr. Mercola emphasizes that a healthy gut microbiome is essential for managing allergic reactions and keeping your immune system strong. Probiotics, either through fermented foods like sauerkraut, kimchi, and kefir, or high- quality supplements, help restore gut balance and enhance immune function. Keeping your gut healthy is especially important during allergy season when your immune system is under pressure.

2.  Add Antioxidant-Rich Foods to Your Summer Diet

To fight off allergens and reduce inflammation, Dr. Mercola recommends incorporating antioxidant-rich foods into your diet. Berries, leafy greens, and cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts are all excellent choices. These foods help protect your body from the oxidative stress caused by allergens while supporting overall cellular health.

The more nutrient-dense your diet, the better your immune system will be equipped to handle allergy season.

3.  Make Sure You’re Getting Enough Vitamin D

Vitamin D is essential for a healthy immune response, especially when dealing with seasonal allergens. Dr. Mercola suggests getting adequate vitamin D through sunlight exposure or a high- quality supplement. Vitamin D helps regulate immune function and can reduce the severity of allergy symptoms. Without enough vitamin D, your body may struggle to cope with allergens. If you’re not getting enough sun, consider supplementing with a quality vitamin D3 supplement to support your immune system.

4.  Hydrate to Keep Allergens at Bay

Staying hydrated is key to reducing allergy symptoms like dry nasal passages and congestion. Dr. Mercola advises drinking plenty of filtered water throughout the day to keep mucus membranes moist and support your body’s natural defense mechanisms. Proper hydration helps to flush out allergens and keep your body’s immune response working smoothly.

5.  Boost Your Omega-3s

Omega-3 fatty acids, found in foods like wild-caught salmon and supplements like krill oil, are essential for maintaining a balanced immune response. Dr. Mercola explains that omega-3s can help reduce the inflammation caused by allergens. By supporting your immune system and reducing allergic inflammation, omega-3s can make a noticeable difference in how you feel during allergy season.

6.  Manage Stress to Support Your Immune System

Chronic stress can impair your immune system and make allergy symptoms worse. Dr. Mercola encourages incorporating stress-reduction practices like deep breathing, meditation, or yoga into your daily routine. These techniques help keep cortisol levels in check, which is essential for maintaining a healthy immune system and reducing inflammation. Managing stress naturally supports your body’s ability to handle allergens effectively.

7.  Optimize Your Sleep Environment

Getting restorative sleep is essential for boosting your immune system and fighting off allergens. Dr. Mercola recommends optimizing your sleep environment by keeping your bedroom cool, dark, and free of allergens. Reducing screen time before bed and using calming techniques like deep breathing or essential oils such as lavender can also improve sleep quality. Restful sleep is when your body repairs itself, and a well-rested immune system is better equipped to deal with allergens.

8.  Consider Natural Supplements

Certain supplements can support your immune system and ease allergy symptoms. Dr. Mercola suggests incorporating vitamin C, zinc, and magnesium to help reduce inflammation and support immune function during allergy season. These nutrients work together to strengthen your body’s defenses against allergens. Be sure to consult with your healthcare provider before adding any new supplements to your routine

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 reducing your intake of sugary foods and processed snacks, which can spike blood sugar and impair your immune system’s ability to handle allergens effectively. Focus on whole, nutrient- dense foods to give your body the best chance at fighting off allergy symptoms.

10.  Give Your Body Time to Adjust

Finally, Dr. Mercola reminds us that combating allergies and boosting your immune system doesn’t happen overnight. Consistency is key. Give your body time to adjust to these natural strategies and focus on long-term habits that support immune health. Over time, these changes can help reduce the severity of allergy symptoms and keep you feeling your best throughout the summer months.