Top 3 recommendations to build your defences against seasonal allergies

Unfortunately, like every aspect of health, if you want a resilient immune system to combat the challenges life, stress and the seasons throw at you, no magic pill or potion on the market will outperform your daily habits.

It’s always going to be the tried and true, centuries-old, not very exciting habits that deliver results through action and consistency.

Fact.

Over the last month, I’ve written about various ways you can nurture and build a stronger, more resilient immune system to get you through the winter colds and flus.

But now that spring has sprung, we’re met with a new phase of immune challenges, welcome seasonal allergies 🤧 👋

Despite the change over in needs, the same recommendations I’ve made previously still stand. You can read over those posts if you wish, or I invite you to take the shortcut and focus on my top 3 recommendations below.

Sleep - Your Secret Weapon Against Spring Allergies

If you’re not getting a proper night’s sleep and you're dragging yourself through the day like a dead (wo)man walking, everything, including your immune system, is taking a hit. As spring brings with it a surge of pollen, pollutants, and new allergens our way, it can be enough to easily overwhelm an immune system that’s already struggling. Quality sleep is vital for your natural killer (NK) cells—your body’s frontline defense against infected or abnormal cells. Research from the University of California, San Diego, shows that even a single night of poor sleep can slash NK cell activity by up to 70%, leaving you more vulnerable to inflammation triggered by allergens. Aim for at least 7 hours a night to let your immune cells recover and recharge. If you’re struggling, start by managing your light exposure at the beginning and end of each day. Expose your eyes to natural daylight within 45 minutes of waking and reduce your exposure to screens and harsh, overhead light indoors when it comes to evening. It could be that simple to find your way back to a good night’s sleep.

Gut Health: Your Immunity HQ

Your gut is home to 70% of your immune system, and those trillions of microbes do more than just help digest your lunch. A diverse microbiome trains your immune cells to distinguish between harmful invaders and air-borne allergens like pollen. When your body can no longer decipher what’s friend and what’s foe, that’s when you see problems arise. Fibre-rich, plant-based foods feed beneficial bacteria, producing anti-inflammatory compounds that calm your immune system. Think of your gut as your immunity HQ—nourish it with a colourful variety of fruits, veggies, ancient grains, and fermented foods. Challenge yourself to hit 30 different plant-based foods each week to keep your “good gut bugs” thriving. 

Find anti-inflammatory food recommendations and last month’s recipes here.

Stress: The Allergy Aggravator

Stress doesn’t just mess with your mood—it disrupts your immune system, making you more sensitive to allergens and environmental toxins. When stress hormones like cortisol surge, they suppress the normal activity of your immune cells, making you more prone to inflammation and allergic responses. The good news? Research supports the efficacy of lifestyle ‘medicine’ to reduce your stress response, and build a calmer more resilient immune system. Mindfulness for example can reduce inflammation, walks outdoors in nature can lower cortisol, while yoga helps balance immune responses. Even adding just one stress-busting habit into your routine can help you build a calmer, stronger immune system. 

Your questions answered:

What specific vitamins and minerals are important for immune health? Key nutrients like vitamin C, vitamin D, zinc, and selenium found in foods like citrus fruits, eggs, oily fish, brazil nuts, and pumpkin seeds to name a few, play vital roles in supporting immune function and protecting against infections.    

What foods should I eat generally to maintain a healthy immune system? A balanced diet rich in colourful fruits and vegetables, healthy fats (such as those found in olive oil, avocados, and salmon), fermented foods like live yogurt and sauerkraut, high-fiber foods including ancient grains and legumes, and herbs and spices like turmeric and garlic support good health and immune function.

Should I take a dietary supplement to boost my immune system? While a balanced diet is the best way to obtain essential nutrients, some individuals may benefit from supplements, especially if they have specific nutrient deficiencies. It’s important to consult with a properly trained healthcare provider before starting any new supplement regimen - especially if you’re taking any medications as there can be drug-nutrient interactions.

What types of exercise boost immune health? A study by York University found that moderate exercise helps immune cells function more effectively. Activities like brisk walking, cycling, yoga, and resistance training are particularly beneficial.

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