A FEW small changes can give you a head start on seasonal allergies and boost your vitality in time for summer.

It may seem a bit early in the season to be talking about hayfever but preparing your body now with the right foods and nutrients can give you a head start on seasonal allergies and reduce your symptoms in the months ahead.

The term hayfever covers much more than just a reaction to hay and includes allergy symptoms produced by many kinds of pollen.

From tree pollens which start appearing in February, through to grass pollens in midsummer and weed pollens in late summer, the range of plants capable of triggering seasonal allergies is huge.

The problem is compounded in areas of high traffic pollution and smog as the pollen particles remain stagnant in the air for longer and allergy symptoms are exacerbated by chemicals in traffic fumes.

Over the counter anti-histamine medications can cause drowsiness and are not suitable for everyone so what are the natural alternatives?

The first step to take is to look at your diet and reduce or remove foods which can aggravate mucous production and inflammation. Sugar, refined carbohydrates (white pasta, white rice, white bread) and dairy (milk, cheese, butter, cream, yoghurt) are big culprits for inflammation and excess mucous production.

Swap to wholegrain carbohydrates and natural sweeteners such as maple syrup or date syrup – though do bear in mind these syrups are still forms of sugar so need to be used sparingly!

Dairy alternatives include almond milk, oat milk, rice milk and coconut milk; all of which are readily available in health stores and supermarkets or you can make them yourself at home.

The symptoms of hayfever are triggered by high levels of histamine which is produced by your immune system in response to the pollen.

Natural anti-histamine nutrients include vitamin C (berries, peppers, watercress, lemons and broccoli are all good sources) and a substance called quercetin which is found in apples, onions, garlic and cherries.

Incorporate these foods into your diet now, then when the pollen season really kicks in consider supplementing with extra vitamin C and quercetin.

Nettle tea is a wonderfully refreshing drink with natural anti-histamine properties. If your eyes are feeling puffy and sore, once you’ve drunk the tea use the cooled teabags as soothing eye compresses.

Eating local honey is a traditional remedy for seasonal allergies as it can gently sensitise your body to pollens from your local area.

The honey needs to be produced within 10 miles of your home but with so many local beekeepers and honey producers in the York area that should be easy!

Cold-extracted honey retains more of the healing properties than heat-extracted so do check the labels.

To support your body in detoxifying all the excess histamine produced during the hayfever season eat foods rich in vitamin B6 (bananas, kidney beans and broccoli) zinc (poultry, pumpkin seeds and seafood) and magnesium (green leafy vegetables and cashew nuts).

These key nutrients also happen to be needed for healthy energy levels too so you will be boosting your immunity and vitality just in time for summer!

- Sally Duffin is a nutritional therapist and writer based in Holgate, York.