NASAL IRRIGATION

New research from the University of Michigan, Ann Arbor finds that a simple saltwater solution can offer relief from symptoms. It's ideal for postnasal drip or if mucus has become thick or dry, causing congestion. Dissolve a quarter of a teaspoon each of kosher salt and baking soda in a cup of warm water. Using a bulb syringe, squirt bottle, or neti pot ($36 at netipot.org), squirt this solution into your right nasal passage while leaning over a sink. Then tilt your head to the left, allowing the water to drain out of your left nostril; repeat on the other side.

QUERCETIN

Taken in tablet or caplet form, this bioflavonoid, found in foods like red wine, tea, and apples, has anti-inflammatory effects. Researchers from Boston University School of Medicine found that quercetin helps block the production of symptom-causing histamines. A 1,000-milligram tablet, taken one to three times a day, is enough to alleviate allergies.

OMEGA-3s

These anti-inflammatory fatty acids may alleviate symptoms in hay fever sufferers, reports a study in the journal Allergy. Have a serving of cold-water fish, such as salmon or mackerel, walnuts, ground flaxseed, or a fish-oil supplement at least three to four times a week.