How To Naturally Improve Your Immune System Against Allergies (Boost Immunity)

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Most people with allergies look for opportunities to reduce their symptoms. When I’m feeling my worst I search for tips to relieve my allergies and improve my overall health. Did you know that improving your immune system helps your body fight back against allergies?

Allergic symptoms take a toll on our body and mind. If your allergies are seasonal it means a few miserable weeks every year. If your allergies are chronic it can have more serious effects on our health. Knowing how to help your body recover can help you look and feel better.

Boosting the immune system against allergies is one way I approach my symptoms. I often feel run-down after a few days of allergies.

I feel tired and lethargic at work and don’t have the energy to focus. I see the effects of allergy fatigue under my eyes and on my skin (with rashes). Focusing on boosting the immune system can help significantly.

In this article we’ll explore ways to improve the immune system to reduce allergies. A few important points we’ll discuss are eating healthy, exercising, and taking supplements to help the immune reduce inflammation and promote recovery. Let’s get started.

My Experience Improving My Immune System For Allergies

I often contemplate why my allergies progressively got worse in adulthood. I’ve noticed a few things.

  • My activity level decreased

  • My diet began to have a greater effect on my body

I’ve learned that we get older and our body changes. Naturally I’ve spent more time at a desk working than I do on the playground and the food I once consumed as a kid isn’t processed as quickly and efficiently now. I tended to gain weight faster and it takes longer to bounce back from sickness and injury.

As I began to notice these changes I reevaluated my lifestyle and saw a number of areas that I could improve. Not only would my lifestyle changes improve my allergies and boost my immune system, but I’d feel more healthy overall. Diet, exercise and supplements helped my skin look and feel better.

Of the things I’ve done, the supplements and vitamins are the easiest. It takes little effort to swallow a pill with breakfast.

Some of the supplements, like fish oil, have the ability to reduce inflammation as well as improve other parts of the body like hearth health. Below I’ll share my best ways to improve the immune system against allergies.

How To Improve Your Immune System Against Allergies

  1. Supplements and Vitamins

Supplements and vitamins aren’t the best way but they are certainly the easiest. Supplements and vitamins come in pills and chewables.

They can help provide minerals and vitamins that you may not be getting from your diet. Supplements can also help reduce inflammation and improve cardiovascular health.

My hands-down favorite is fish oil. Fish oil contains omega-3 fatty acids and these acids have a bunch of health benefits. Fish oil can help with:

  • Lower blood pressure

  • Reduce triglycerides

  • Reduce development of plaque buildup in arteries

  • Reduces inflammation in joints

  • Reduces chance of heart disease

  • Great for skin

I take two of these fish oil supplements per day with a meal. Unless you are eating cold water fish (cod, mackerel, herring, sardines) on a daily basis, supplementing your diet with fish oil supplements can help reduce allergy inflammation.

Another supplement I like is this supplement of quercetin and bromelaine. Most people have never heard of these supplements but they’re 100% natural.

Quercetin is found in dark leafy greens and the skin of red-pigmented apples. Bromelaine is found in large amounts in the core of pineapples. The help with:

  • Blood pressure

  • Heart and blood vessel problems

  • Decreases prostate infections

  • Decrease chance of respiratory infections

  • Decreases allergy symptoms

Both contain strong anti-inflammatory properties that help with allergy inflammation and help the body recover. An alternative to this supplement would be to eat red apples and pineapple core, but the supplement makes the process easy.

  1. Vitamin C

Vitamin C is an oldie but goodie. Vitamin C is actually ascorbic acid which is required for the development and repair of body tissue. Its benefits include:

  • Required for development and repair of tissue

  • Helps to form collagen

  • Helps absorb iron

  • Strengthens the immune system

  • Aids wound healing

  • Helps maintain teeth, cartilage, and bones

Every time we’re sick our body weakens because it’s working overtime to fight off infection. Ascorbic acid helps the body recover.

Although we can get Vitamin C from foods like oranges and green peppers, a pill can give an immediate boost to the immune system.

I usually take Vitamin C when my allergies are at their worst. I also take it when I suspect a cold, and when I’m worn out from travelling.

A final recommendation for supplements to naturally improve immune system against allergies is Chamomile tea. Chamomile comes from dried flowers native to Europe. Chamomile has calming and relaxing benefits that make it a great tea to have before bed. Chamomile can help:

  • Boost immunity and recovery

  • Decrease muscle pain

  • Help treat skin conditions

  • Strong antioxidant and anti-inflammatory

  1. Eat healthy

As you can imagine, eating healthy can also boost the immune system. The supplements above were found in things we naturally eat so subtle changes to our diet can pay big dividends.

Immune system foods include but are not limited to:improve immune system allegies

  • Citrus

  • Bell peppers (red and green)

  • Broccoli

  • Garlic

  • Ginger

  • Spinach

  • Yogurt

  • Almonds

  • Turmeric

  • Green Tea

  • Poultry

  • Sunflower Seeds

Many of these foods contain high levels of Vitamin C (citrus, bell peppers, and broccoli) while others are best for fighting inflammation. They all, however, help build the immune system and help the body gain strength.

I’ve tried my best to reduce my intake of inflammation-causing foods and eat more salads and fruits. Examples of foods that may cause inflammation are:

  • Fried foods

  • Refined grains

  • Wheat gluten

  • Peanut

  • Dairy

  • Sugar

  1. Exercise

Exercise is a great way to not only build your immune system, but also body strength and overall health. But there’s a problem with exercising because many people experience more allergy symptoms during exercise.

Exercise will however ramp up your immune system and help with overall function. Your heart and lungs will be strengthened as will your muscles and joints.

Many people even experience improved cognitive function as a side effect of exercise. If you can withstand some of your allergy symptoms during exercise, your body will surely be healthier over time.

One thing is certain: a sedentary lifestyle won’t help recharge your immune system. If you’re interested in working out indoors a treadmill or elliptical might be great.

Stationary exercise equipment can help you breath better air (given your indoor air is good) and make exercising more convenient inside your home – no more going to the gym.

We really like the Nordic Track T 6.5 S treadmill because of solid reviews and the digital display. Nordic Track is a reputable brand but this one doesn’t come with a huge price tag. It folds up conveniently and has an adjustable incline up to 10 percent.

If an Elliptical machine is more your speed we like the Exerpeutic Aero Air. Ellipticals are great because they don’t tax your joints like the act of running. Ellipticals use a sliding motion that still provides a really good workout.

  1. Don’t be such a clean freak

Another way you can boost your immune system is to accept dirt into your life. This immune building tips works great for kids who’s immune systems are still developing.

Studies show the more they are introduced to at a young age the more their immune system will work properly. Of course there are genetic factors and other things to consider but it’s no surprise that kids raised on farms show much less incidence of allergy than those born in cities.


In this article we looked at a few ways to naturally improve your immune system against allergies. Allergies can knock us down and whether it’s seasonal or year round, we should fight back.

Although we may not be able to totally get rid of our allergies we can monitor our lifestyle and what we ingest. Supplements can help give us a boost when we’re feeling down.

Small changes to our eating habits can yield big rewards too. Write a list of what you eat for a week and see if the majority of those foods qualify for “immunity boosting” or “inflammation causing”. Consider more vegetables and fruits for meals instead of heavy grain-based foods.

Lastly consider exercise as a great way to improve your immune system against allergies. Although some people believe they can’t exercise because of their allergies, I’d encourage everyone to find a way. You might need to exercise indoors if you have pollen allergies or you might need to exercise outdoors if you are allergic to dust mites.

Treadmills and Ellipticals are made for people with allergies! If possible, push through the initial symptoms and after a few weeks you might improve your allergy symptoms.

When I began getting into shape I started slow and made sure I took my anti-histamines. After 2 weeks I felt my body begin to ramp up and feel better. My skin even improved.

Supplements, Vitamins, eating right, and exercise can help give a boost to your immune system against allergies. No fall for the quick fix or miracle drugs, just take care of your health and try to improve over time.

If you’re feeling especially run-down you can also look into allergy shots which help build immunity to your allergens. Allergy shots actually retrain your immune system to stop reacting to harmless substances, however they take a long time to work and are a time and cost investment.

I’ve changed a lot about my lifestyle to reduce my allergies and naturally improve my immune system against allergies and you can too. Thanks for reading another article about my experience with allergies and best of luck to you as you search for solutions.

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