Spring is in the air. Literally. Flowers are popping up, but so is the pollen count. Millions of Americans are experiencing the symptoms of seasonal allergies right now. These symptoms include runny nose, congestion, sneezing, itchy eyes and ears, sinus pressure, sleeplessness, and fatigue.

If you are among the allergy sufferers, try a natural solution before reaching for the over-the-counter medications, which can have negative side effects. Here are a seven ideas that can help:

1. Eat clean: Eating whole foods that are rich in essential vitamins and minerals, and staying away from processed foods, will not only help reduce allergy symptoms but also will keep your immune system strong. A diet rich in vegetables, fruits, whole grains, and lean, organic proteins will keep you body functioning properly during allergy season. Green tea can also help to reduce inflammation and support immune function.

2. Take a spoonful of local honey every day. It is believed that eating honey gradually vaccinates the body against allergens. Honey contains a variety of the same pollen spores that give allergy sufferers so much trouble when flowers and grasses are in bloom. Introducing these spores into the body in small amounts by eating local honey makes the body accustomed to their presence and decreases the chance of an immune system response. It is important for the honey to be local, the closer it is made to your home, the better. The best place to find honey is from a local farm stand or farmer's market.

3. Keep the outdoors out. Let your home be your sanctuary from the outside pollens by keeping your windows and doors shut during this season. Take a shower at night to wash away the pollens on your body and in your hair. Take shoes off before you enter the house so that you aren't tracking pollens into the house. Buy a HEPA (High Efficiency Particulate Air) cleaner. It captures 99.97% of airborne particles as small as 0.3 microns from air passing through the filter.

4. Use a neti pot. Rinse your nostrils with a saline solution in a neti pot. (You can buy this at any local drug store). It is a little strange to do the first time, but it does help.

5. Try natural supplements, Stinging Nettle and Quercetin. Quercetin is a plant-based phytochemical that is found in apples, onions, tea, and red wine. Stinging Nettle is a medicinal herb. Both are known to help with seasonal allergies. Fish oil supplements can also be beneficial because of their anti-inflammatory properties.

6. Wear a mask. If your allergies are really bad, this could be an option when you need to be outside, especially while gardening or hiking.

7. Avoid morning hours outside. Pollen count is highest in the morning from 5am to 10am. It is lowest after rainfall.

Try these natural remedies to combat spring allergies so you can fully enjoy the outdoors without any sniffling, sneezing, coughing or wheezing!

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Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.