(CBS) According to the American Academy of Allergy, Asthma and Immunology, 40 to 50 million Americans suffer from allergies, and most take over-the-counter and prescription remedies to help alleviate the symptoms.

But, there are alternative forms of relief from scratchy throats, running noses and itchy eyes.

Amy Fishbein, senior health editor at Fitness magazine, suggested some natural remedies that can be used in place of drugs.

Fishbein says there can be side effects with over-the-counter and prescription allergy medications, including nausea and drowsiness.

Alternative treatments often have none of these side effects, she says, and they can be beneficial for allergy sufferers who just don't like the idea of taking medicine. Some of the alternative treatments Fishbein suggests are as simple as changing what you eat.

Here are a few diet ideas that can make allergies less irritating, Fishbein says.

• Eat Fruits and Vegetables
  Berries, Spinach, Red Grapes
  
  Fishbein says these fruits and veggies all have deep rich colors, which means they are high in natural chemicals called antioxidants. Antioxidants can inhibit free-radical damage that can weaken the immune system. The fruits and veggies are also packed with beta-carotene that, she says, can help decrease the swelling so many people get with allergies.
  
  
• Avoid Dairy, Sugar, Wheat and Food Additives
  
  All of these products create excess mucous, according to Fishbein, causing congestion and irritation in the nasal passages. She says another reason to avoid these products is that they will make you less likely to react to pollens.
  
  
• Eat Spicy Foods
  
  It may seem strange to some people, but Fishbein says spicy foods bring more oxygen to the nose. Think back to the last time you ate something like horseradish and remember how it immediately cleared your nose and sinuses.
  
  
• Eat Foods With Omega-3 Fatty Acids
  
  Omega-3 fatty acids are found in fish, almonds and flax seeds. According to research, they can ease the respiratory symptoms that afflict many people with allergies.

Fishbein also recommends several herbs to alleviate allergies symptoms. But, she warns, people should talk with their doctor before using them. She says you probably won't find these products at your local pharmacy, she says, but many of the herbs can be found in stores that specialize in herbal supplements.

Here are the herbs Fishbein discussed:

• Stinging Nettle
  
  Stinging nettle is a natural antihistamine that relieves irritation in the nasal passages, says Fishbein.
  
  
• Sodium Selenite
  
  The stronger your immune system is, the less likely you are to have an allergy attack. Sodium selenite has been found effective at boosting the immune system, says Fishbein.
  
  
• Aloe
  
  Aloe, from the aloe vera plant, can either be taken in a supplement form or in a nasal spray. Fishbein says it helps heal irritated mucous membranes.
  
  
• Fenugreek
  
  Fishbein says fenugreek has been found to relieve congestion by thinning out mucous.

Some activities can also alleviate symptoms of allergies, says Fishbein. Who would think a stress-relieving massage can help against allergies? But it does, according to Fishbein. Massages can reduce stress levels - and reduced stress levels also make for a stronger immune system, she says. A cranial massage, which helps open up blocked nasal passages, can also be helpful.

Yoga is another good de-stressor, says Fishbein. The breathing exercises and positions that you do in yoga help relax the chest muscles and open up the airways.

Fishbein also says facial acupressure is another great way to relieve allergy symptoms. And it's something that you can do on your own. Try pressing certain points with your thumb for about ten seconds each and you may begin to feel relief. Those points are the bridge of your nose, the spots where your eyebrows start and then the points on your face where your nostrils begin to flare.

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