Focus on consuming whole, fresh, and diverse foods, including cruciferous vegetables and potato skins, while reducing ultra-processed food intake. This supports a healthy gut microbiome by providing essential fiber and nutrients.
Actively manage stress through techniques like meditation, breathing exercises, or journaling. High stress can negatively impact your immune system, alter microbiomes, and exacerbate allergic symptoms.
Spend more time outdoors in sunlight to naturally increase vitamin D levels. Optimal vitamin D is correlated with better immune function and can positively impact allergies.
Make sleep a priority, as sufficient rest is crucial for immune system function and can reduce irritation and symptom severity associated with allergies.
Be cautious with antibiotic use, especially in children under two, as frequent doses can dramatically alter the gut microbiome and increase the risk of allergic disease. Always ask your doctor “what happens if I do nothing?” for mild illnesses.
Be aware that antacids and PPIs can alter your gut microbiome and reduce stomach acid, potentially leading to food proteins being absorbed intact and triggering immune responses. Discuss alternatives with your doctor.
Reduce the number of products and ingredients you apply to your skin and use in your home, opting for simpler, less toxic, and more natural alternatives to support your microbiomes. This includes showering less frequently, changing sheets every other week, and hand washing dishes.
When engaging in physical activity outdoors, choose locations like parks or forests and consider times when air pollution levels are lower to minimize exposure to irritants.
If feasible, allowing children to grow up with a pet like a dog before the age of three can introduce beneficial bacteria, potentially leading to lower rates of allergies.
When gardening, consider planting species native to your natural landscape to avoid introducing non-native plants that could contribute to new or increased allergen exposure.
Shift your mindset to recognize that not all microbes are harmful; many are beneficial and essential for your health, moving beyond the “all germs are enemies” perspective.
For diagnosed food allergies, the primary and most effective strategy is strict avoidance of known triggers to prevent allergic reactions.
For symptom relief, consider newer antihistamines that cause less drowsiness or use targeted treatments like nasal sprays or allergic eye drops to address histamine reactions locally.
For severe allergies, discuss immunotherapy with your doctor, which involves gradually exposing your body to small amounts of an allergen to build tolerance and reduce the severity of accidental exposures.
Consider practicing yoga to calm the immune system and learn breathing techniques, which can help manage asthma attacks and reduce overall stress.
Recognize the importance of early life exposures, such as vaginal birth and breastfeeding, for seeding and nourishing a healthy gut microbiome, which is crucial for immune system training.
Parents of children with severe allergies should actively manage their own stress levels, as the emotional burden can be significant and impact the family’s overall well-being.
Be aware that pesticides on fruits and vegetables introduce chemicals that your body may not have evolved to handle, suggesting a preference for produce with fewer chemical exposures.