For Hayfever sufferers Spring heralds the onset of sneezing, itchy eyes and a runny nose. Allergic reactions to pollen are the identified cause of these symptoms, and you can take drugs to help. However, if your prefer to reduce your dependence on drugs, there are natural and lifestyle alternatives that may be worth considering.

1. Avoid/limit your intake of wheat and dairy products. Although there is no proven link, there is anecdotal evidence that this has a positive effect in significantly reducing the symptoms of Hayfever. It's thought that this is because of the grass 'link' between Hayfever, wheat and dairy. Also dairy products encourage the body to produce mucus (which leads to a runny nose) and modern strains of wheat are high in gluten, which can irritate the digestive tract and again stimulate the production of mucus.

2. The incidence of Hayfever is high in cities compared to rural areas and this is thought to be because of pollution. To counteract this, take a good antioxidant supplement that contains vitamins A, C and E, Beta-carotene, Selenium and Zinc.

3. In addition take 1 to 3 grams of a good quality Vitamin C supplement daily. Vitamin C is natural anti-histamine and helps boost immune function.

4. Eat plenty of antioxidant-rich fruit and vegetables (at least 5 portions daily, including orange, yellow and red fruits and vegetables). Red grapes, berries, kiwi, sweet potatoes, carrots, peas, watercress and broccoli are good examples.

5. Eat seeds such as pumpkin and sunflower as they are rich in Selenium and Zinc.

6. Take between 200 to 500mg Quercetin, two to three times per day - it has antihistamine and anti-inflammatory properties.

7. Eat local honey made within a 20-mile radius of where you live (1 teaspoon a day). It's reported to have a beneficial effect on Hayfever sufferers.

8. Where possible reduce exposure to pollen and traffic fumes. Be aware that most pollen is released in the morning and rises with the heat of the day. It then sinks back to earth late afternoon and early evening as temperatures start to drop. So it is released and then later falls back to 'nose level' as traffic pollution is at it's worst.

9. Keep doors and windows closed, especially mid morning and late afternoon/early evening.

10. Vacuum regularly and dust with a damp cloth.

11. Avoid drying clothes outside, or if you do, give them a good shake to get rid of any pollen and spores.

12. If you are doing any dusty work, including mowing the lawn, wear a dust mask (the cheap kind you can get from a DIY store will do).

13. When you are outside, wear wrap around sunglasses to help stop pollen reaching your eyes.

14. If you've been walking or gardening, shower, wash your hair and change your clothes when you get back in, to avoid carrying spores and pollen around the house.

15. Smear Vaseline inside your nose (doesn't sound very nice I know) to help stop pollen and spores from reaching the lining of your nose.

16. There is a health supplement called Histazyme that contains all the nutrients needed for a healthy immune system and is specifically aimed at Hayfever sufferers. To build immune resistance you should start taking this supplement a month before the Hayfever season starts and continue taking it until the end of the season.

Written by Penny Williams, Nutritional Therapist