Summer is the perfect season to focus on boosting energy, supporting immune function, and increasing longevity. Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and best-selling author, offers valuable insights on how the right diet and lifestyle choices can help you thrive this summer.
1. Strengthen Your Gut Health with Probiotics
A healthy gut is essential for overall immune function, and Dr. Mercola emphasizes its critical role, especially during allergy season. Fermented foods like sauerkraut, kimchi, kefir, and kombucha are packed with probiotics that support gut health. For those who prefer supplements, a high-quality probiotic can help maintain a balanced gut microbiome, which regulates immune responses and aids digestion.
2. Enjoy Antioxidant-Rich Foods
Dr. Mercola recommends including antioxidant-rich foods in your diet to combat inflammation and protect your body from oxidative stress. Berries, leafy greens, and cruciferous vegetables like broccoli and Brussels sprouts are all packed with nutrients that support cellular health and immune function. These foods help to reduce the inflammatory effects of allergens and other environmental factors.
3. Boost Vitamin D Levels
Vitamin D is essential for regulating the immune system, and Dr. Mercola highlights its importance, particularly during allergy season. Adequate vitamin D levels can help your immune system effectively combat seasonal allergens. Dr. Mercola advises getting vitamin D through sunlight exposure, but supplements can be an alternative option if you’re not getting enough from the sun.
4. Stay Hydrated for Energy and Immunity
Hydration is key to maintaining healthy mucus membranes and supporting your body’s natural detox processes. Dr. Mercola stresses the importance of drinking clean, filtered water throughout the day, especially in the summer heat. Proper hydration helps reduce symptoms like dry nasal passages and congestion and provides the energy you need to stay active and healthy.
5. Support Your Body with Omega-3s
Omega-3 fatty acids, found in wild-caught fish like salmon and supplements like krill oil, are essential for reducing inflammation. Dr. Mercola explains that omega-3s help balance the immune system and combat the allergic inflammation common in the warmer months. Incorporating omega-3-rich foods into your summer diet can support brain function, heart health, and overall well-being.
6. Practice Stress-Reducing Techniques
Chronic stress can weaken your immune system and make it harder for your body to fight off seasonal allergens. Dr. Mercola encourages practices like deep breathing, meditation, and yoga to help manage stress and reduce its impact on the body. By lowering cortisol levels, these techniques can help keep your immune system functioning at its best during allergy season and beyond.
7. Optimize Your Sleep Environment
Quality sleep is one of the most effective ways to maintain a strong immune system. Dr. Mercola recommends optimizing your sleep environment by keeping your bedroom dark and cool, reducing screen time before bed, and using relaxation techniques such as deep breathing or aromatherapy with essential oils like lavender. These steps help your body repair and recharge, which is crucial for maintaining good health.
8. Supplement Wisely
Supplements can be beneficial in supporting immune health during the summer months. Dr. Mercola suggests adding vitamin C, zinc, and magnesium to your supplement routine to help combat seasonal allergies and support immune function. Always consult your healthcare provider before adding supplements to ensure they align with your individual needs.
9. Avoid Refined Sugar and Processed Foods
Dr. Mercola advises cutting back on refined sugars and processed foods, which can contribute to inflammation and suppress immune function. These foods can spike blood sugar levels and make it harder for your body to combat allergens. Instead, opt for whole, unprocessed foods that nourish your body and support your immune system, including fresh fruits, vegetables, and lean proteins.
10. Give Your Body Time to Adjust
Boosting immunity and managing seasonal allergies naturally takes time. Dr. Mercola reminds us that implementing these changes should be done consistently for long-term results. Be patient with your body and make gradual adjustments to your diet and lifestyle. Over time, these habits will support your immune health and help you feel your best throughout the summer season.
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