Tips for Seasonal Allergies, Seasonal Affective Disorder (SAD), and Immune Health: Insights from Dr. Libby Joffe and Dr. Zhanna Branovan

Dec 9

Dr. Libby Joffe and Dr. Zhanna Branovan, board-certified internal medicine physicians at Advanced Internal Medicine of North Jersey, share expert tips on managing seasonal allergies, addressing Seasonal Affective Disorder (SAD), and boosting immune health as part of their commitment to helping patients thrive year-round.

Seasonal allergies, also known as hay fever or allergic rhinitis, affect millions of people each year. It occurs when the body's immune system overreacts to allergens such as pollen, mold spores, and dust. Symptoms can range from mild to severe, including sneezing, stuffy or runny nose, itchy eyes and throat, and fatigue.

In addition to seasonal allergies, many individuals experience Seasonal Affective Disorder (SAD) during the fall and winter months when there is less sunlight. SAD is a type of depression that is triggered by changes in the seasons and can cause symptoms such as depression, lack of energy, difficulty concentrating, and changes in appetite and sleep patterns.

As internal medicine physicians, Dr. Joffe and Dr. Branovan have seen firsthand the impact of seasonal allergies and SAD on their patients' health and well-being. They understand that adjusting to changing weather can be challenging, but there are ways to manage these conditions effectively.

How Seasonal Changes Affect Your Immune System

Changes in seasons can have various effects on your immune system. For instance, during colder months when people tend to spend more time indoors, there is an increased risk of transmission of viruses like the flu. Additionally, seasonal allergies, which are more prevalent during certain times of the year, can also affect your immune system.

Furthermore, research has shown that changes in temperature and humidity levels can impact the functioning of your immune system. For example, extremely cold temperatures can decrease the production of white blood cells, which are crucial for fighting off infections.

Seasonal allergies can strain your immune system by triggering responses that weaken overall immunity. Common allergens include pollen, mold, and dust mites. When exposed to these allergens, your immune system releases histamines and other chemicals, leading to symptoms such as:

Runny or stuffy nose
Sneezing
Itchy eyes
Fatigue

Temperature Fluctuations

Temperature changes can have a significant impact on your immune system. Colder temperatures, particularly in winter, can suppress immune function. Here’s how:

Increased Susceptibility to Infections: Studies show that cold temperatures can affect the function of white blood cells, making them less effective at fighting off infections like the flu and common cold.
Reduced Vitamin D Production: Sun exposure triggers vitamin D production in your body. During winter, when there is less sunlight, your vitamin D levels may drop, impacting your immune response.
Constricted Blood Vessels: Cold weather causes blood vessels to constrict, reducing blood flow and oxygen delivery to tissues. This can make it harder for immune cells to reach infection sites and fight off pathogens effectively.

On the other hand, sudden temperature changes (e.g., going from a heated room to a cold outdoor environment) can also put stress on your immune system, making you more prone to catching a cold or the flu.

Humidity Levels

Humidity levels also play a role in immune health. Low humidity levels during winter can cause dryness in your airways, making it easier for viruses and bacteria to enter and infect your body. Dry air can also irritate your respiratory tract, making it more susceptible to infections.

Variations in Daylight

The amount of sunlight you are exposed to can affect your immune health through its impact on hormones like melatonin and serotonin. Melatonin is a hormone produced by the pineal gland that regulates sleep patterns. Serotonin is known as the “happy hormone” and helps regulate mood and energy levels. Seasonal changes in daylight can disrupt the balance of these hormones, leading to conditions like Seasonal Affective Disorder (SAD) and affecting your immune system.

What You Can Do to Support Your Immune System

While seasonal changes may have some impact on your immune system, there are steps you can take to support its function and reduce your risk of illness. The following are a few tips to keep in mind:

Practice good hygiene: Washing your hands regularly and avoiding touching your face can help prevent the spread of viruses and bacteria.
Get enough sleep: Adequate rest is essential for maintaining a strong immune system. Aim for 7-9 hours of sleep each night.
Stay active: Regular exercise can boost your immune system and help you stay healthy.
Eat a balanced diet: Consuming a variety of fruits, vegetables, whole grains, and lean proteins can provide your body with the necessary nutrients to support your immune system. Consider incorporating the following:

Vitamin C-rich foods: Oranges, strawberries, and bell peppers.
Vitamin D: Fatty fish, egg yolks, and fortified foods.
Zinc: Nuts, seeds, and whole grains.
Probiotics: Yogurt, kefir, and fermented foods.

Consider supplements: Some supplements like vitamin C, zinc, and probiotics may help support your immune system. However, always consult with a healthcare professional before adding any new supplements to your routine.
Stress Management: Practice mindfulness, meditation, or yoga to manage stress levels.

Seasonal Allergies and Immune Health

Seasonal allergies can affect not only your respiratory system but also your overall immune health. Dr. Joffe and Dr. Branovan emphasize that persistent allergy symptoms can lead to chronic inflammation, which, over time, may weaken the immune system's ability to defend against infections. Here's how:

Increased inflammation: Allergens like pollen and dust mites can cause inflammation in the respiratory system, which may affect your body’s ability to fight infections.
Sleep disturbances: Allergies often cause discomfort at night, leading to poor sleep, which can further compromise immune function.
Fatigue: The constant fight against allergens can drain your energy, making you feel more tired, which in turn can affect your immune response.

Managing seasonal allergies is crucial for supporting your immune system. Keeping allergens at bay, using medications as needed, and maintaining a healthy lifestyle can all help reduce the impact of seasonal allergies on your health.

Tips for Managing Seasonal Allergies:

Know your triggers: The first step in managing seasonal allergies is identifying what triggers your symptoms. Keeping a journal or using a tracking app can help you determine which allergens affect you the most.
Avoid allergens when possible: Once you know your triggers, take steps to avoid them. For example, if pollen is a trigger, try to stay indoors on high pollen days or wear a mask when doing outdoor activities.
Keep windows closed and use air purifiers: This can help prevent allergens from entering your home.
Use over-the-counter or prescription medications: Over-the-counter antihistamines, nasal sprays, and eye drops can provide relief for mild allergies. If symptoms are severe, speak with your doctor about prescription options.
Consider alternative treatments: Some individuals find relief through acupuncture, herbal supplements, or homeopathic remedies. Consult with your doctor before trying any alternative treatments.

Tips for Managing Seasonal Affective Disorder (SAD):

Get natural sunlight: Sunlight is essential for regulating our body's internal clock and mood. Try to spend at least 30 minutes outdoors each day, even on cloudy days.
Use a light therapy lamp: If you are unable to get enough natural sunlight, consider using a light therapy lamp that mimics natural outdoor light.
Exercise regularly: Regular physical activity can help boost mood and energy levels. Aim for at least 30 minutes of exercise three times a week.
Practice good sleep hygiene: SAD can disrupt sleep patterns, so it's crucial to establish a regular sleep routine and avoid screens before bedtime.
Seek professional help: If symptoms persist, speak with your doctor or a mental health professional for additional support and treatment options.

Seasonal allergies and SAD can be tough, but with these tips from Dr. Libby Joffe and Dr. Zhanna Branovan, you can take charge of your health and well-being through seasonal changes. For personalized care, book a consultation with our concierge internal medicine specialists. Together, we’ll create a customized plan to help you thrive year-round.