For all the picnics, cider and long afternoons spent in the park the summer brings us (when it's not raining), for one in five people, this time of year comes with its drawbacks.

Incessant sneezing, a permanently running nose, itchy eyes and that horrible 'hairball' feeling at the back of the throat are all symptoms of hay fever , which effects one fifth of the population.

Hay fever can be very debilitating, and not surprisingly many resort to a range of medications to counter the symptoms.

Whilst medication may have a considerable impact on relieving the symptoms, for some people they produce unwanted side effects such as dizziness, impaired thought processes, drowsiness, palpitations and blurred vision, which can affect everyday life.

hay fever blowing her nose
Stay away from flowers

And there's more bad news - forecasters have warned of peak hay fever conditions this summer, meaning a lot of us will be reaching for that very medication.

But there are natural ways of alleviating symptoms, and expert nutritional therapist Jacqueline Newson has shared five of them which may help, pointing out:

"Mother Nature has a few tricks up her sleeve that could make the pollen season a little more bearable, by either making some wise nutritional choices or introducing some carefully chosen supplements."

1. Quercitin

Eat lots of fruit and vegetables, especially cranberries, peppers and onions which contain quercitin; a flavanoid that studies have found stop the production and release of histamine.

Fresh, raw cranberries
Along with peppers and onions, cranberries can help too

If taking a supplement, the recommended dose for hay fever is between 250-600mg, three times a day about 10 minutes before eating.

2. Bromelain

Introduce pineapple into your diet as it contains bromelain, a natural protein digesting enzyme, which has been shown to enhance the efficacy of quercitin.

Bromelain is also a powerful anti-inflammatory which on its own may be useful for reducing inflammation especially of the nose and sinuses. A supplemental dose of 90mg a day is thought to be beneficial.

The bromelain in pineapples works well together with the quercitin in cranberries

Read more: The shocking rise of adult allergies - and could you be at risk?

3. Vitamin C

Let's not forget good old vitamin C, something we already strongly associate with helping our immune system.

Studies suggest that it may also be beneficial for treating hay fever by preventing the secretion of histamine, which appears to increase when there is a Vitamin C deficiency.

A good dose of 2g daily is thought to reduce symptoms, however obtaining just 1g of vitamin C would require you to consume approximately 100 strawberries, so supplementation in this instance could be an easier option!

Clementines on plate, peeled
Ther vitamin C in fruits such as clementines could prevent the production of histamine

However it is important to choose the right supplement, as it is difficult for the body to absorb large amounts of vitamin C all at once due to tightly regulated absorption controls within the body.

Due to its unique liposomal technology, Altrient C is able to safeguard the Vitamin through the digestive system to ensure a 98 per cent absorption rate, directly to the cells where it is needed.

Read more: 19 ways you can allergy-proof your home

4. Probiotics

Top up on friendly bacteria. Ensuring you have the right balance of gut flora supports your immune system, helping to protect you from allergens. Research has identified that Lactobacillus acidophilus in particular has a role to play in reducing allergic reactions to pollen.

Probiotic supplements come in many forms, usually capsules and powders, but healthy bacteria can also be found in fermented foods like yogurt, cheese and kefir or in fermented vegetables like sauerkraut and pickles.

1 in five drivers taking hayfever medication have had car accident because it makes them drowsy
Danger zone: Up to half of Brits who take hay fever cures admit they suffer drowsiness, blurred vision or 'impaired thinking'

5. Butterbur ( Petasites hybridus)

Not something you might commonly find in your medicine cabinet, but this herb has long been used traditionally to treat asthma and bronchitis and reduce mucus.

Research has found that an extract of butterbur was as effective as a commonly used medication in treating hay fever. The recommended dose is 500mg a day for a maximum of 16 weeks.

Hay fever medication can produce unpleasant side-effects - expert nutritional therapist Jacqueline Newson has shared 5 food substances which can alleviate a lot of symptoms.
Video Loading