If you sneeze, wheeze or break out in a rash while working in your garden, jogging along a wooded trail or cleaning out your garage, you’re not alone. More than 50 million Americans suffer from allergies, according to the American Academy of Allergy, Asthma and Immunology. Why some people react to pollens, grasses, household dust and other triggers while others breeze by unscathed stems from a complex mix of individual genetics, physiology and past exposures to common allergens.

Understandably, many allergy sufferers just want relief—fast. You might reach for antihistamines or other pharmaceutical remedies the second your symptoms arise, without giving much thought to what’s causing your reaction in the first place. But identifying the root cause of your allergies is key, as it can help steer the appropriate course of action.

Plus, beyond pinpointing the offending allergen, many different factors—from geographic location to home environment to stress levels—can influence the severity of your symptoms. Understanding how these pieces add up can help guide an individualized, effective approach to allergy relief. That may mean simply avoiding your allergen as much as possible, taking medications to control your symptoms, trying drug-free integrative-medicine approaches or, as is often the case, combining a few of these tactics.

What's the Problem?

Your first step in dealing with allergies is determining exactly what’s causing your reaction. You might be surprised to discover it’s something other than what you’ve always assumed. For instance, maybe you’ve pegged the problem on budding birch trees when certain grasses are actually giving you trouble. To identify the exact culprit—or multiple culprits—make an appointment with an allergist who can perform a prick test. The doctor will prick the surface of your skin with a tiny needle, inserting a diluted form of several common allergens. For any you are allergic to, a red bump, rash or other similar flare-up should appear rather quickly. If any questions remain, the doctor might perform more involved blood tests checking for specific antibodies that should identify your triggers.

Avoiding Allergens

Once you’ve nailed down the offending allergen, next comes a crucial but often overlooked question: Can you steer clear of it? And if so, how? Depending on your allergy, you may have more avoidance options than you realize. If pollens or grasses are your albatross, simply keeping your car windows rolled up and house windows shut could go a long way. Stay away from river parkways, open fields or densely wooded areas when possible, because pollens counts tend to be higher in these areas, and if it’s windy, more are airborne. Take off your shoes before stepping back into your house to avoid tracking in allergens. Change your clothes right after you come in from outside, and rinse off or shower as soon as you can.

If indoor allergens pester you, try installing a HEPA filter in your bedroom. Also, if you’re allergic to dust mites, for example, purchase hypoallergenic pillowcases and mattress covers. And just as allergens cling to clothing, they can also linger on soft household fabrics. Minimize the amount of upholstery and carpeting in your bedroom and throughout. Dust and vacuum often to keep it from accumulating, particularly in the bedroom and other areas of your home where you nap or spend lots of time lounging.

And if you’re allergic to your cat or dog—an important member of your family—don’t let your pet sleep in your bed or even your bedroom.

Integrative Therapies

Even if you can’t completely avoid your allergen, there’s still hope. Many people can successfully manage their symptoms via a wide range of remedies. You can explore natural therapies before trying allergy medicines. Try these suggestions for drug-free remedies:

• Saline nasal rinses — Rinse your nasal passages once or twice a day, either with a neti pot or over-the-counter saline rinse. These help decrease the allergen load in the mucosa of your mouth and nose. Besides, built-up mucus can be festering grounds for infection-causing bacteria—all the more reason to flush it out. (Get step by step instructions for sinus rinsing.)
• Supplements — Try herbal supplements that have natural antihistimine capacity, such as stinging nettles. Some people are allergic to nettles, however, so if you suspect you are, don’t take them in any form. You can also try quercetin, a bioflavonoid abundant in apples, onions and dark-colored berries but also available as a supplement. Quercetin helps stabilize your immune response to allergens and inhibit the release of histamine. Bromelain, an enzyme in pineapples, is another effective supplement because it helps reduce inflammation. But before experimenting with any supplement, consult with a doctor or trained herbalist to discuss possible interactions with current medications or health conditions.
• Hydration — When suffering from allergy symptoms, drink plenty of water. Being well hydrated helps all systems, including the immune system, work at their best. Dehydration can make seasonal allergy symptoms like a scratchy throat and itchy eyes worse. Plus, drinking water can help thin mucus and clear the body of irritants.
• Destress — Anxiety can intensify allergies. Try not to overload your schedule, and remember to take time for yourself—sound advice for life in general, but especially during allergy season.