Runny nose, red-rimmed, watery eyes and uncontrollable sneezing ? These symptoms may be caused by the body's response to inhaling normally harmless but allergenic foreign particles, such as pollen, mould spores and dust. It is not the foreign substance or organism that causes these symptoms but the body's immune system overreacting to histamine, a chemical which the body releases to fight microbial invaders.

Try the following top 10 natural health tips before reaching for the anti-histamine pills.

1. Vitamin C is an antioxidant which has a powerful anti-histamine action and detoxifies foreign substances entering the body. It is found in fresh fruit and vegetables such as strawberries, kiwi fruit and sweet potatoes.

2. Eat plenty of foods containing bioflavonoids, which support vitamin C production. They are found in yellow and green vegetables such as squash, broccoli, kale and dark berries such as blackcurrants.

3. Reduce your intake of dairy foods such as milk, cheese and ice cream which may aggravate blocked sinuses by increasing mucous production.

4. Quercetin, a flavonoid found in onions and kelp, is a potent anti-inflammatory because it slows down histamine release.

5. Bromelain is one of nature's most powerful anti-inflammatories and is found in pineapple and nuts.

6. Try drinking nettle tea which has anti-inflammatory properties and contains antihistamine.

7. Include plenty of garlic in your diet, which contains allinase, an enzyme with powerful immune-boosting properties. This enzyme is activated when the garlic comes in contact with oxygen so it is best to crush or chop the cloves before eating. Try to eat fresh garlic, but if this is not possible a supplement is a good alternative.

8. The herbal remedy feverfew may help alleviate hay fever symptoms. Start taking this 2 - 3 weeks before the pollen season starts.

9. Try to avoid being outside at times of the day when the pollen count is highest. That's usually early in the morning and late in the afternoon in summer.

10. Take a shower before going to bed as pollen can gather on hair and clothes and if it is not washed off , you may suffer from hay fever symptoms through the night.

Learn more about this author, Corinne Lutton.
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