Fresh-cut grass, blooming trees, flowers and weeds release pollen, causing seasonal allergies, which is also known as hay fever. When left untreated, seasonal allergy symptoms can become pretty miserable, affecting day-to-day activities and sometimes even spurring asthma attacks. Natural allergy treatments can be effective and in many cases more effective than allergy medications.

   Allergic rhinitis is the medical term for hay fever and seasonal allergies, which affects the nasal passageways. It can occur in the spring, throughout the summer and into the fall depending on the person and their specific triggers. While hay fever frequently begins at a young age, it can strike anyone at any time. Sometimes seasonal allergies will fade over the years only to reoccur later in life.

   Pollen is one of the main causes of seasonal asthma. Every tree, flower and weed releases pollen. It’s important to pay attention and recognize which things specifically trigger your hay fever symptoms. Research indicates nearly 75 percent of people in the United States who suffer from seasonal allergies are allergic to ragweed, which is often at the highest in the fall.

   Examples of allergy triggers that can cause hay fever symptoms include: pollen, ragweed, mold, dust, grass and residue from trees and flowers. These triggers are most likely to happen when the weather is dry and warm.

   Allergy symptoms are due to our bodies releasing histamine in response to an allergen. A strong immune system is therefore key to fighting seasonal allergies, since this helps control histamine release. Asthma, unmanaged stress, deviated septum, nasal polyps, recent trauma or illness, pregnancy and even food allergies can put you at heightened risk.

   Allergies are actually disorders of the immune system. You are particularly susceptible to hay fever if you have: a weakened immune system; physical trauma or surgery; underlying illnesses; high amounts of emotional and physical stress; a lack of sleep or you’re pregnant.

   Seasonal allergy symptoms, such as a runny nose, itchy eyes and congestion, are caused by your immune system responding to something in the environment such as pollen in the air. Chronic inflammation can cause your immune system to be on high alert. Your gut plays a huge role in your immune system health. The key to reducing seasonal allergies is to calm the inflammation in your gut in order to restore your immune system’s balance.

   Any foods that you are allergic to or have sensitivity to should be avoided. Some common food allergens are the following: alcohol; caffeine; conventional dairy; chocolate; peanuts; sugar; artificial sweeteners; processed foods; melons; bananas; cucumbers; sunflower seeds; shellfish; bottled citrus juice; echinacea; chamomile; wheat; and soy. Common food preservatives like sodium bisulfite, potassium bisulfite, sodium sulfite and artificial sweeteners can also contribute to allergic rhinitis symptoms. You should also avoid dried fruits, shrimp and highly processed foods, gluten, sugar and caffeinated beverages. Get rid of things that negatively affect the environment of the GI tract.

   There are some great-tasting foods that help relieve your symptoms while strengthening your immune system. They include: raw local honey; hot and spicy foods; bone broth (from chicken, beef or lamb); probiotic-rich foods (kefir, sauerkraut or kimchi, kombucha, natto, yogurt or raw cheese); pineapple (including the core); apple cider vinegar (three times a day mix one tablespoon with one tablespoon of fresh-squeezed lemon juice and a half-tablespoon of local raw honey and drink); fresh, organic vegetables (swiss chard, quercetin, cabbage, beets, carrots and yams); grass-fed meats; free-range poultry; and wild-caught fish. Other foods to enjoy during hay fever season include ginger, garlic, horseradish and onions. Raw local honey is at the top of the list for good reason as it contains local pollen that causes your allergies and helps the immune system deal with it better. A couple of tablespoons each day can relieve your itchy, watery eyes, runny nose and the general symptoms of hay fever.

   It’s best to start supplements 30-60 days in advance of allergy season for the best results. Recent research shows that spirulina, butterbur and phototherapy hold promise in treating the symptoms of seasonal allergies. Some other supplements to consider are: quercetin; vitamin A; bromelain, zinc; stinging nettle; bioflavonoids; vitamin D3; vitamin C; and probiotics.

   The following complementary approaches can help you feel better overall when partnered with a healthy diet and supplements: Neti pot (flushes out mucus from your nasal passages); essential oils (menthol, eucalyptus, lavender and peppermint); acupuncture; and chiropractic care and immunity.

   There are also some lifestyle changes you should follow during the allergy season: Stay hydrated (drink eight to 10 glasses of fresh water each day); limit exposure (especially on dusty or windy days and wear a mask if you have to go outdoors during this time); shower before bed (get rid of dust and pollen on your skin); wash clothes and bedding (reduces incidental exposure to allergens); wipe down pets (if they spend time outdoors, they will be covered in pollen); replace carpeted areas with hard-surfaced flooring (carpet attracts dust and pollen which is difficult to remove with a vacuum); declutter (especially from your bedroom as clutter can increase house dust and allergens); and keep doors and windows closed (especially when pollen counts are high or on dusty days).