WATERLOO - Spring is - aah-choo! - in the air.

Get ready for another season of watery, itchy eyes, drippy noses and, well, sneezing.

For the more than 35 million Americans who suffer from allergies, each budding tree and flower is their worst enemy - especially if they don't want to take prescription or over-the-counter medications like Allegra, Benadryl, Claritin, Singulair or Zyrtec.

But there's no need to dread catching a dose of spring fever. Natural options like herbs and supplements are available to make it through.

While not always cheaper than over-the-counter drugs, they may do the same job with fewer side effects.

"Some of the over-the-counter drugs are very harsh on the stomach," said Kathy Brunson, owner of Greenfield's Health Food Center. "They cause severe drowsiness. They have the amphetamines in them that cause more reactions and more problems and lower the immune system."

Allergies are considered a disorder of a weakened immune system and internal imbalance, so bolstering one's health is key to controlling or warding off symptoms, said Marilyn Bartels, owner of TnK Health Food Store.

Greenfield's and TnK offer a wide array of remedies to fight viruses. Some flush toxins out of organs like the colon and liver, which play vital roles in preventing allergies.

An oral rinse, flouride-free toothpaste and chewing gum kill bacteria. The herb nettle, as well as vitamins A, C and E, zinc and selenium protect against destructive free radicals, toxins produced by the body's normal metabolism or from external sources.

A line of homeopathic tablets are specifically tailored for outdoor allergies; grass allergies; tree pollen; or mold, yeast and dust. Teas, nasal cleansing sprays and anti-inflammatory supplements are also recommended.

"Using combinations is very good," Brunson said.

Applying a drop of eucalyptus oil to either side of the sinuses helps people breathe better and opens up airways, Brunson said. Or mix the drops in a pan of water and mist the menthol-like aroma into the air.

Acupuncture is another way to build your immune system, said Tara Anderson, an acupuncture therapist and owner of Acupuncture & Chinese Medical Clinic. The process of inserting the tips of hairlike needles at specific points on the skin works on the network of energy channels throughout the body.

"When there's seasonal allergies or pain, meridians are blocked, and so the energy and blood aren't flowing freely," said Anderson, who has treated patients of all ages.

The hourlong treatment is relatively painless, Anderson said, and some patients take naps. Initial weekly sessions build on each other, so results start to last longer and longer. A Chinese herbal formula complements treatments.

Mary Steffensmier, a registered dietitian at Covenant Wellness Center, said simply eating a healthy assortment of foods that are high in vitamins, minerals and antioxidants may help, too. Getting an adequate amount of sleep and managing stress also enhances one's immune system.

"Just keeping your natural defense system working as normally as possible will be the best you can do," she said.

Do research or consult with a doctor before investing in products or services, Brunson recommended.

"We're not meant to really prescribe here or anything like that," Brunson said. "We make suggestions."

Contact Tina Hinz at (319) 291-1484 or tina.hinz@wcfcourier.com.