As the pollen count starts to climb, don�t just reach for the standard array of anti-histamines, try a different, more natural approach this year

With the weather getting better, thoughts turn to sunny days and the outdoors, but for 25% of Britons the summer can spell misery with the onset of hay fever and streaming eyes, blocked or runny noses, and painful sinuses.

In hay fever sufferers, the immune system overreacts to harmless substances - such as pollen, mold, and pet dander - and launches a counter-attack. In an allergic reaction, substances called histamines, and other chemicals, are released.

There are over-the-counter remedies available, but you can try an alternative approach.

Stinging nettle (urtica dioica) contain histamine and formic acid. While the tiny hairs are normally painful to the touch, when they come into contact with an area of the body that is already in pain, the chemicals can actually decrease the original pain. Stinging nettle can block cytokines that trigger hay fever symptoms, according to research in the European Journal Of Herbal Medicine and the Journal Of Rheumatology. Try Health Aid's AllergForte, which also contains vitamin C and quercetin, 60 tablets for £6.99, available from health food stores. Check www. healthaid.co.uk, or call 020 8426 3400 for stockists.

Glutamine, an amino acid and powerful anti-oxidant, helps repair damaged tissue and is especially useful in strengthening the mucous membranes in your nose. It is also a mild pain reliever. Try Holland&Barrett's L-Glutamine, 50 tablets for £7.49, www.hollandandbarrett.co.uk or 0870 606 6605.

Eyebright (euphasia officinalis) is an alpine herb that has natural cleansing properties and anti-bacterial oils that help reduce redness and sooth itchy eyes. It can also relieve inflammation in mucous membranes. Try Allerclear Eye Drops, 10 individual doses for £4.99, available from Boots and elswehere, call 0191 370 9466.

Vitamin C has anti-histamine properties needed for repair of cell tissues but as it is water-soluble your body cannot bank it up and needs a regular supply. Studies have shown that people with low Vitamin C levels or elevated blood histamine levels given 1g of Vitamin C daily showed a drop in blood histamine levels. In another study published in Ear, Nose And Throat Journal, Vitamin C decreased hay fever symptoms in 74% of patients. Try Ester C, 30 tablets for £5.25 at Boots and Holland & Barrett.

Marshmallow (althea officinalis) soothes and protects irritated and inflamed internal tissues. Try Good 'n' Natural Marshmallow Root, 100 capsules for £9.99, available from Holland&Barrett.

Sponge cucumber (luffa operculata) is a tropical plant that acts as a natural anti-histamine. It can reduce the symptoms of sneezing, itchy, runny eyes and nose and blocked or stuffy nose, without the typical side effects of drowsiness and fatigue of over-the-counter treatments. A recent Dutch study found that 75% of the volunteers had their hay fever symptoms drastically reduced. Try A Vogel's Luffa Complex, 120 tablets for £7.40, from www.avogel.co.uk or by calling 01294 277 344.

French pine bark can help improve blood flow and maintain healthy blood vessels by stimulating nitric oxide production, which relaxes constricted blood vessels, as well as blocking the release of histamines, which irritate your nose and make you feel stuffed up. A study in the Journal Of Phytotherapy Research found that French pine bark could block 70% of histamines from airborne allergens. Try Pycnogenol, 90 tablets for £17.95, www.healthy direct.co.uk or 0800 107 5757.

Elderberry (sambucus) is a sub-tropical shrub with anti-viral properties. It strengthens cell membranes so allergens cannot penetrate, and it reduces nasal congestion and discharge, as research in the European Cytokine Network and Journal Of International Medical Research found. Try Fushi's Allergy Tonic, 465ml for £15.95, www.fushi.co.uk or 0845 330 1880.

Reishi mushrooms (ganoderma lucidum) contain triterpenes, a class of hydrocarbons, which have strong anti-viral, anti-bacterial properties. They can also give you a wee energy boost, which is no bad thing when your hay fever takes told. Try Mycology Laboratories Reishi Mushrooms, 90 tablets for £18.95, www.nutri centre.co.uk or 0800 587 2290.

Beta glucans are carbohydrates found in all organisms. They help bolster your immune system by helping phagocytes to fight off invading allergens. Studies have shown that subjects that took beta glucan supplements were 50% less likely to succumb to allergies and infections. Try Imunoglukan, 30 vegan capsules for £15.90, www.higher nature.co.uk or 0800 458 4747.