How to Boost Your Immunity This Spring: 14 Health Coach-Curated Tips

With spring comes a sense of revitalization. The warmer weather may leave you feeling more energetic and motivated. Additionally, your taste buds may crave new flavors, which is a natural response to the shift in climate.

However, for some people, the arrival of spring can also trigger allergies due to the moist soil and various plant pollen released into the air, causing discomfort and irritation to the sinuses. Springtime can also affect your immune system, leaving some people more susceptible to colds and other illnesses.

To help you stay healthy, our health coaches shared their favorite strategies for easing spring ailments. From incorporating healthy fats into your diet to trying adaptogens and herbal remedies, here are 14 holistic ways to boost your immunity.

1. Suck on a Lemon Wedge

To soothe a tickle in your throat, suck on a lemon wedge dipped with freshly cracked black pepper, followed by a spoonful of raw honey for anti-viral properties, vitamins, and minerals. Opt for honey with propolis for added antiseptic benefits.

2. Gargle with Warm Salt Water

To relieve throat irritation, gargle warm water with Himalayan or natural sea salt. The water should ideally taste like a salty soup. Add a teaspoon of turmeric for extra health benefits and flavor.

3. Use a Neti Pot

Jala Neti is an ancient practice that involves rinsing nasal passages with warm salt water (not tap water) to clear and sanitize the nasal cavity, which helps keep viruses at bay.

To perform Jala Neti, tilt your head and pour the saline solution through one nostril, allowing it to exit through the other nostril. This removes bacteria, excess mucus, and allergens, helping you breathe easier.

4. Drink Herbal Chai Tea

Switch things up by creating a tea blend of ginger, cinnamon, clove, black pepper, and cardamom. This potent mixture is not only warming and comforting but can also help eliminate extra mucus and support digestion.

5. Sip on Soup

Soups are easily digestible and help defend the body against viruses during the rainy season. Incorporating cooked vegetables and healthy grains into savory broth makes a tasty and highly nutritious meal that can help loosen excess mucus trapped in the body.

Bone broths are excellent and widely used in Traditional Chinese Medicine for their countless health benefits, such as providing the body with the necessary vitamins and minerals to fight illness. Vegetarians can opt for Kombu Dashi, a nutritious Japanese vegan broth made from kelp that can be found in premade pastes mixed with Miso.

6. Try Nettle Tea

Nettle tea has been used for centuries as a natural remedy to alleviate the symptoms of allergies, including hay fever. Many early plants have a bitter and astringent taste, which makes them perfect for seasonal eating, as they can help to support the body during this transitional period.

7. Incorporate Apple Cider Vinegar

To alleviate allergy symptoms and promote the elimination of excess mucus, combine a tablespoon of apple cider vinegar with a glass of water. For a tasty alternative, consider incorporating fresh lemon, ginger, and a touch of honey.

8. Diffuse Essential Oils

Eucalyptus, peppermint, and tea tree oils are known to open the sinuses, making it easier to breathe. Additionally, they may assist the body in defending against harmful bacteria. To benefit from these essential oils, add them to your bath or diffuser and practice deep breathing techniques.

9. Eat Citrus Fruits

Vitamin C is a crucial nutrient that plays multiple roles in the body, including the production of collagen and the formation of white blood cells, which are necessary for a robust immune system. Citrus fruits, such as lemons and oranges, are chock-full of this vitamin. Squeezing fresh lemon into your water is an effortless and effective way to get more vitamin C and stay hydrated.

10. Drink Plenty of Water

By consuming adequate water, the body can effectively eliminate toxins through a consistent flow. If you don’t enjoy plain water, add some fruit (like lemon, berries, or cucumbers) to enhance the flavor.

11. Load Up on Greens

Incorporating leafy greens such as spinach or kale into your diet can provide your body with essential nutrients like vitamin C and Zinc. If consuming greens alone isn’t appealing to you, blend a handful of them into a smoothie to enjoy the health benefits without the “green” taste.

12. Consume Healthy Fats

Eating sufficient healthy fats is essential, as they increase the number of T-cells, a type of white blood cell responsible for fighting off pathogens in the body. Some sources of healthy fats include olive oil, avocados, and nuts. Brazil nuts are fantastic for supporting immunity due to their high selenium content, which is known to reduce oxidative stress and inflammation.

13. Prioritize Sleep

Achieving high-quality sleep is a natural way for the body to heal itself. To promote better sleep, limit your screen time before bed. Additionally, drinking tea infused with ashwagandha and chamomile can help your body unwind.

14. Try Adaptogens and Herbal Remedies

Incorporating adaptogens and herbal remedies can be an excellent way to boost immunity naturally. You can start by trying these (just make sure to check with your healthcare provider first):

• Reishi & Chaga

These mushrooms have antioxidants and can help prevent illness. They contain beta-glucans, a powerful polysaccharide that activates immune function and response. You can find mushroom blends in tinctures and powders.

• Echinacea

This purple coneflower can combat upper respiratory infections, common colds, and the flu. It’s available in tea bags, capsules, and tinctures, making it easy to consume. Incorporate this flower into your diet with the first signs of symptoms to speed up recovery time.

• Elderberry

Loaded with antioxidants and vitamins, elderberry syrup can be used for both preventative and curative care. It boosts the immune system, induces sweating to reduce a fever, and protects the heart.

The Bottom Line

While spring brings a sense of renewal, it can be challenging for those who struggle with allergies or weak immune systems. Incorporating these health coaching tips into your routine allows you to navigate the seasonal transition smoothly and boost your overall health.

Remember that prevention is key; adopting healthy habits can train your body and mind to adapt more easily to new situations. By achieving a balanced internal state, adapting to change becomes effortless.

Looking for more support in reaching your health goals? An Arootah Health Coach can provide actionable strategies and unwavering support to ensure you succeed. Sign up for a complimentary coaching call to learn more.