It happens to an estimated 40 to 50 million Americans every year: the stuffy head, watery eyes, runny nose and sneezing that signal seasonal allergies. The good news is that you don’t always have to pop a pill to feel better. “Studies show that natural approaches are effective in improving allergy symptoms,” says Robert Anderson, M.D., immediate past president of the American Board of Holistic Medicine. “The best part is that you can avoid the unwanted side effects of traditional medication such as drowsiness,” he says. We asked top alternative-medicine experts for diet, body and mind strategies to deal with this allergy season drug-free.