By Elena Voropay

Stuffy head, watery eyes, runny nose and sneezing - all signs of seasonal allergies. If there are many things you can change in your life for good, changing seasons is not one of them. But the good news is that you don't have to suffer in pointless waiting until the season goes by. You also don't always have to pop a pill to feel better. There are many natural approaches for you and, according to doctors and scientists, they are quite effective in improving allergy symptoms. The best part is that with natural self strategies you can avoid the unwanted side effects of traditional medication such as drowsiness.

Eat Fresh 

About 20 percent of our immune cells are in the intestines, so diet plays a big role in immune function. Fruits and vegetables with the deepest hues, such as berries, spinach and red grapes, are highest in antioxidants, which help prevent the free-radical damage to cells that weakens immunity.

Vitamins C and E and beta-carotene (also found in brightly colored produce) have anti-inflammatory properties that may help decrease the swelling in the airways that causes congestion. Quercitin, a plant compound found in apples and grapes, also inhibits inflammation in nasal passages.

Avoid Allergens

Dairy, Sugar, Wheat and Food Additives are the most common foods that lead to allergic symptoms you are so familiar with.

These are known to produce excess mucus, which causes congestion and nasal irritation. Cutting back will help make you less sensitive to pollens and other irritants.

Spice Up

Spicy foods contain a multitude of antioxidants and verious compounds, such as capsaisin, which helps to increase blood flow and bring oxygen to the nasal passages which is terrific for eliminating mucus.

Fluids help clear airways by hydrating mucous membranes: The wetter the membrane, the thinner the mucus and the more easily it can drain.

Choose foods that contain good fats, specifically omega-3 fatty acids, such as fish, almonds and flax seeds. This type of fatty acids may help lessen respiratory symptoms by reducing inflammation.

Herbalize

Be sure to check product labels for dosages, and always talk to your doctor about possible interactions with other drugs before taking anything.

* Stinging nettle is a natural antihistamine that relieves irritation in the nasal passages.

* Sodium selenite (a form of the antioxidant selenium) helps boost the immune system and neutralize free radicals, which can spur allergy attacks

* Aloe, when taken in supplement form or in a saline-based nasal spray, can also help heal irritated mucous membranes.

* Fenugreek eases congestion by thinning mucus.