Now that spring has arrived, many families are reaching for the tissue box. After all, 30 percent of adults and 40 percent of children battle some form of allergies, according to the American Academy of Asthma & Immunology.

If you or your little ones are plagued by allergies, see your physician to get those symptoms under control. And in addition to over-the-counter and prescription medications, there are a few additional moves that can help ease the sniffles, sneezes and watery eyes. Consider these following strategies:

1. Try a saline rinse and spray. Rinsing the nasal passages with a saline solution helps flush out irritating allergens and dried mucus, which eases congestion. I recommend using a rinse before administering any nasal spray medication: It cleans off nasal membranes, so the medication is better absorbed.

If you make your own saline solution, it's essential to use sterile water. A type of bacteria in drinking water, which is harmless when consumed, can lead to life-threatening infections when introduced to the sinuses. Although these cases are extremely rare, play it safe and boil water before using it (including both tap and bottled water).

2. Find a healthy way to stress less. Stress increases levels of a hormone called cortisol, which can trigger inflammation in the body and worsen allergy symptoms. To stay calm and collected, encourage your family to exercise: It may strengthen an area of the brain that buffers against stress, according to researchers from the National Institute of Mental Health. Turn exercise into quality time by going on family walks and bike rides, and encourage massages for further relaxation.

3. Scale back on sugar. Some foods simply aren't helpful for allergies, like sugar and simple carbohydrates (think white flour/bread/rice, along with many processed goods). Eating a diet that's high in these foods spikes blood sugar and encourages bodily inflammation. In fact, researchers from Loma Linda University have shown that sugar can suppress the immune system's response.

To keep allergy symptoms in check, steer clear of added sugars whenever possible, and trade refined grains for nutritious whole grains.

4. Consider the right vitamins and nutrients. Certain nutrients and vitamins may also help you and your children find relief, as part of your diet and sometimes as a supplement. I recommend the following, but -- as with any supplement -- consult your own physician first:

• Vitamin D This important vitamin has an anti-inflammatory effect on the body. According to a study published in The Journal of Allergy and Clinical Immunology, children with low levels of vitamin D were more likely to develop allergies than those who got enough of the nutrient. You can get vitamin D in salmon, along with most dairy products and cereals. Children may also take a supplement of 500 IU per day; adults can get up to 5,000 IU.
• Vitamin A This nutrient has anti-inflammatory properties and is believed to help form mucus membranes (there are tons in your sinuses!), according to the National Institutes of Health. To get it in your diet, think green (broccoli, leafy greens) and orange (sweet potatoes, squash, apricots, carrots). Children may also take a 1,000 IU supplement per day, and adults can get up to 3,000 IU.
• Pycnogenol Derived from a type of tree bark, this supplement has been shown to lessen allergy symptoms, shows a study in Phytotherapy Research. Children should consider taking 100 milligrams a day, and adults can get up to 300 mg.
• Quercetin Researchers believe this compound may work as a natural antihistamine to block pesky allergic reactions, though more research is necessary to prove its effectiveness. It's easy to get a dose in a number of everyday foods, including apples, onions, sage, parsley, tea and dark berries (blueberries and blackberries). Check with your doctor first if you're interested in quercetin supplements for you or your child.
• Probiotics These good bacteria encourage a healthy gut. Some studies on children have also shown that it helps manage allergies. Yogurt is full of probiotics; you can also consult your doctor about an appropriate OTC probiotic supplement.

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Warmer weather triggers trees, flowers and grasses to bloom, beckons kids back outside and sets off seasonal allergy suffering for 40 percent of those kids. Pollens, which have been dormant all winter, are abundant from spring to fall. These irritants gang up with existing indoor allergens (such as dust mites, pet dander and mold) and bully your child's immune system, causing itchy, watery eyes, runny noses, sniffling, sneezing and coughing.

“While allergens are unavoidable, there are things you can do to reduce your child's exposure to them," says Dr. Rebecca Gruchalla, professor of internal medicine and pediatrics at the University of Texas Southwestern Center in Dallas.

Try these tricks for keeping allergens to a minimum:

1. Make plans based on pollen counts.
Plan indoor activities when outdoor pollen counts are highest – every day before 10 a.m., on windy days and after it rains. Check pollen.com for the daily allergy forecast in your area.

2. Control the spread of allergens.
After a day of fun outside, have the kids take showers, wash their hair and put on clean clothes before they're allowed to play in their rooms. You don't want them tracking pollen into their bedrooms since allergy symptoms are often worse at night.

3. Manage indoor air quality.
Keep windows closed during pollen season and crank up the air conditioning to help filter the air in your home. An indoor air temperature between 68 F and 72 F inhibits mold and dust mite growth and helps the indoor humidity level stay at an ideal 30 to 40 percent.

4. Keep bedding healthy.
Dress your child's bed using linens made of cotton or synthetic materials as opposed to bedding filled with feather or down, which can trap moisture and invite dust mites to spread. Dust mites produce a protein that can irritate the nasal passage and cause sneezing and a runny nose. To get rid of them, wash your child's sheets once a week. Wash the comforter, mattress pad and blankets once a month. And never hang linens or clothes to dry outside, where they can gather pollen. 

5. Clean stuffed animals and toys.
Only buy washable stuffed animals and throw them in the laundry with the bedsheets every week. And when they're not being loved, store stuffed animals -- and all toys -- in sealed, dust-free plastic containers.

6. Use allergen-resistant covers.
Wrap the mattress, box spring and pillows in allergen-resistant covers to reduce your child's exposure to dust mites by as much as 80 percent.

7. Keep floors free of irritants.
Vacuum the floors in kids' rooms twice a week using a cyclonic machine or one outfitted with a high-efficiency particulate air (HEPA) filter. Keep kids out of the bedroom for at least 30 minutes afterward, since vacuuming kicks up allergen-filled dust that can irritate allergies.

8. Move moisture out of the bathroom.
Bathrooms tend to accumulate water around the shower, tub and sink areas, keeping the room moist and susceptible to mold growth. Control moisture by making sure wet towels and clothes are hanging so they're able to dry. After showers, allow the curtain or door to air-dry before pulling it closed. And to keep air flowing and remove moisture, leave a fan on after showers and baths.

9. Prevent pet allergens.
Pets produce more allergens than the great outdoors. Don't let your furry friends into the kids' rooms. Wash and brush Fido -- outside -- once a week to decrease the dander inside.

10. Equip bedroom with a HEPA air filter.
If your child has severe allergies, consider putting a HEPA air filter in the bedroom. Check the CADR (Clean Air Delivery Rate) label, which indicates the size of room it's best for.

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Allergies (also called “allergic rhinitis” or “hay fever”) are nothing to sneeze at -- just ask the approximately 50 million people in the U.S. who suffer from them. If you have seasonal allergies, watch out for common mistakes that could aggravate them, says Dr. James L. Sublett, section chief of the pediatric allergy department at the University of Louisville School of Medicine in Kentucky. Steer clear of these four most common slipups, according to the American College of Allergy, Asthma and Immunology.

1. Common Mistake: You treat symptoms without knowing what you’re allergic to.

Many allergy sufferers are so desperate for relief that they start taking their allergy medications before they have a chance to identify their triggers. This may be why patients report that over-the-counter medications are ineffective more than half the time, says Sublett.

Simple Solution: Get tested.

Before you assume that your allergy medicine isn’t working, make an appointment with a board-certified allergist. (Find one near you at www.acaai.org/LocateAllergist.) “The allergist can perform skin testing, which is the most accurate way to identify allergy triggers,” says Sublett. Then he or she can help you find the best treatment.

2. Common Mistake: You don’t steer clear of your allergy triggers.

Medications aren’t the only way to deal with allergy symptoms. It may not always be easy, but avoiding the culprit behind your sneezing and sniffling is just as important as taking meds.

Simple Solution: Play hard to get.

Once you know what your trigger is, minimize your exposure to it.

If you’re allergic to pollen:

· Keep your windows shut whenever possible.

· Shower and change your clothes when you come inside.

· Stay indoors when pollen counts are highest (in the middle of the day).

If you’re allergic to dust mites:

· If possible, remove wall-to-wall carpets from the bedroom.

· Use a vacuum with a High-Efficiency Particulate Air (HEPA) filter regularly.

· Enclose mattresses and pillows in mite-proof covers.

· Wash bedding regularly in hot water.

If you’re allergic to mold:

· Minimize moisture buildup by using vent fans when you shower and cook.

· If possible, vent appliances that produce moisture (like clothes dryers and stoves) to outside of your home rather than in.

3. Common Mistake: You wait too long to take allergy medicines.

Don’t wait until you start sneezing and sniffling to take medication. “The drugs work best at blocking the occurrence of symptoms, not treating symptoms once you have them,” says Sublett.

Simple Solution: Plan ahead.

If you know you have seasonal allergies, start taking medications that usually work for you as soon as the season starts. Watch the weather: As the temperature warms up, pollen is sure to follow.

4. Common Mistake: You eat produce and other foods that might aggravate sniffles and sneezes.

One out of 20 people who are allergic to pollen has oral allergy syndrome, which means his immune system mistakes the compounds in certain foods for pollen proteins, says Sublett. Some foods -- such as pears, cherries, peaches, apples, melons and nuts -- cause breakouts or itching in the throat or around the mouth.

Simple Solution: Talk to your doctor.

Check with an allergist if you’ve ever experienced these symptoms after eating certain foods. If you have oral allergy syndrome, you should avoid fresh fruit and nuts during allergy season, although cooking or peeling fruit can help some people avoid a reaction. Your physician will know best.

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The term “hay fever” brings to mind pollen and ragweed allergies, but mold can be the sneaky culprit behind summer sneezing, sniffling and itchy eyes. “Many allergy sufferers assume their symptoms are caused by pollen, when they’re actually allergic to mold,” says Dr. James L. Sublett, section chief of the pediatric allergy department at the University of Louisville School of Medicine, in Louisville, Ky.

The mold truth: Forty million Americans suffer from allergic rhinitis (aka hay fever), and mold is one of several triggers -- especially in summertime. Mold allergy symptoms peak in July and late summer. As humidity rises, the fungi -- which flourish in damp, warm conditions -- grow on dead grass and leaves, straw and other plants. Once they’ve set up camp in an adequately damp spot, they reproduce by sending spores (or tiny seeds) into the air. Inhaling these particles triggers a reaction in those who are allergic to mold. “Mold spores can deposit on the lining of the nose and cause hay fever symptoms. They can also reach the lungs, which can cause asthma or another serious illness called allergic bronchopulmonary aspergillosis,” says Angel Waldron, spokesperson for the Asthma and Allergy Foundation of America.

So how do you know if you suffer from a mold allergy? Pesky allergy symptoms are a good indicator, but an allergist can confirm the source with a skin test by pricking the skin with extracts of different types of fungi to identify an allergic reaction.

Such medications as antihistamines and decongestants can help ease symptoms from mold. But the only surefire route to relief is avoiding mold both inside and outside your home. Follow these strategies to allergy-proof your surroundings.

Inside Your Home

Mold is an unwelcome houseguest, and it’s hard to send the fungi packing. It lurks in rooms where humidity levels are high (e.g., basement, kitchen and bathrooms), and it can grow on anything from houseplants to old newspapers. Luckily, our targeted plan of attack will help you get rid of the fungi for good.

Keep It Clean

· Zap kitchen hot spots. Mold loves to hang out in trash cans, refrigerator door gaskets and drip pans. Use a cleaning product that’s formulated to kill the fungi.

· Don’t let laundry pile up. Damp laundry (whether it’s in the machine or not) is the perfect spot for mold to grow.

· Scrub your shower. Clean your shower with a solution of diluted beach at least once a month.

· Tidy up the fridge. It may seem obvious, but make sure to throw out old food from your pantry and fridge as soon as it expires.

 

Clear the Air

· Get hip to HEPA. Be sure your central heating and air-conditioning is fitted with a high-efficiency particulate accumulator (HEPA) filter. HEPA filters can trap very small particles, including pollen and mold spores, and are sold online and at numerous home improvement stores.

· Minimize moisture. Use a dehumidifier, especially in damp areas like the basement and the bathroom, suggests Sublett. Don’t forget to empty the water and regularly clean the appliance to prevent creating a breeding ground for mold.

· Air out the shower. After hot showers and baths, run a fan or open a window. In bathrooms without windows, keep the door open when the room isn’t in use.

 

Target Mold Zones

· Bag the shag. Remove carpeting in the basement, laundry room and bathrooms.

· Clear the walls. Wallpaper can trap mildew in the bathroom; a cheery shade of paint is a better bet. Look for mold- and mildew-resistant paint at the hardware store.

· Let there be light. Since most mold grows in the dark, install a light on a timer in dark rooms like the basement or closets.

· Store carefully. Don’t put newspaper, old books, clothes, bedding or other items in damp areas where mold will latch on.

· Water with care. Mold loves potted soil, so don’t overwater household plants.

 

Outside Your Home

It’s more of a challenge to eradicate mold outside your home, where it thrives on dead grass, dead leaves, straw and other plants. These five strategies will keep the fungi under control in your great outdoors.

· Rake and mow. The lawn should be regularly mowed and raked. It’s best to have someone else do the dirty work if you’re allergic; otherwise, wear a face mask when you’re cutting the grass, digging, weeding or raking.

· Chop and remove. Store firewood away from your home.

· Patch the roof. Be proactive: Repair any leaks in your roof immediately.

· De-clutter the gutters. Always keep rain gutters clear of leaves and debris.

· Relocate compost. A compost pile is good and green, but it’s also a major breeding ground for mold. Keep it as far away from your house as possible.

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It's no secret: Winter air wages war on your health. That's because cold air holds less moisture, and indoor heating cooks it dry.

And if you're like most people, you've carefully sealed your home against potential drafts and air leaks. Such contained air will turn stale and increase the spread of germs due to the lack of circulation in the home, says Laureen Burton, a chemist and toxicologist with the Environmental Protection Agency's (EPA) Indoor Environments Division.

As a result, indoor air quality plummets, and you -- and your family -- suffer from such seasonal ailments as flaky and itchy skin, chapped lips, sinus infections, sore throats, colds, flu and other respiratory diseases.

But you can fight back by getting control of indoor pollutants, improving your home's overall ventilation, maintaining its heating system and controlling the relative humidity indoors. Here are some easy ways to keep indoor air clean and healthy this winter:

1. Vacuum with a HEPA filter.
Dust or pet dander assault your home's indoor air on a daily basis but can be particularly problematic for your health when you're cooped up inside all winter. Frequent cleaning is your best defense against these insidious pollutants. Vacuum floors and upholstered furniture often (at least once a week and more if you have pets) using a machine equipped with a HEPA filter, which helps trap the tiny dust, pet dander and dust mite particles.

2. Clean surfaces and wash linens.
Wipe down other furnishings (tabletops, picture frames, etc.) at least twice a week. Wash all bedding, including blankets and duvets, weekly with a quality detergent. Encase mattresses and box springs in hypoallergenic covers, which are typically made of wool, sheepskin or cotton and are designed to minimize the possibility of an allergic response.

3. Vent properly.
Use bathroom and kitchen exhaust fans when you're showering or cooking. And invite fresh air in. Crack windows. Or install a relatively inexpensive in-window air exchange system (about $70), which pulls in filtered outside air without letting heated air escape.

Another option is a heat recovery ventilator, a whole-home solution that uses the heat in the outgoing stagnant air to warm the incoming fresh air. It's pricier (about $2,500 installed) but less obtrusive since it's usually installed in the basement.

4. Service home heating appliances.
All heating systems and devices need to be installed, serviced and operated according to the manufacturer's specifications," explains Burton. This includes whole-home heating systems, space heaters, furnaces, wood-burning stoves and fireplaces.

You can do some of the maintenance yourself, like changing air filters. More intricate inspections, such as monitoring pipes and duct work or cleaning out the chimney, should be left to the pros.

 5. Control humidity.
Once the air is clean, moving and warm, it's often still dry. Most people think a humidifier is the answer, but too much moisture in the air can lead to condensation, mold and rot.

For optimal indoor comfort and health, a relative humidity of 45 percent is ideal, but anywhere between 30 and 60 is the target. Get a quality hygrometer (available at hardware stores at a wide range of prices) to monitor your in-house humidity level. And use a humidifier only when conditions require it, only when the heater is on and only in rooms with open doors so excess moisture buildup doesn't occur.

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