Starting to feel a familiar tickle in your throat? Yeah, it’s about that time of year again. According to experts, this allergy season will likely be even more brutal than normal. Between the long-term effects of Hurricane Sandy and the big temperature fluctuations recently, all signs point to a season full of sniffing and sneezing, says Carol Baum, MD, a New York-based allergist.

Luckily, it’s still early enough to take a few preventative measures. Use these tricks to get your body and environment prepped for the impending pollen:

Clean house
Spring cleaning is more important than you think, since dust is likely to irritate your respiratory system whether you’re allergic to it or not, Baum says. If you’re allergic to dust mites, you should invest in allergy-proof encasements for your bedding and get rid of rugs (which are total dust magnets). Even if the little bugs aren’t typically a problem for you, it’s a good idea to clean out your air conditioning filters—both at home and in your car—before the season hits (dust can act as an irritant that makes your response to other allergens worse than normal, Baum says). And don’t forget to give your shelves and bookcases a once-over—stacks of stray papers and old books are a huge source of dust.

Check for mold
After Sandy hit, Baum noticed a definite uptick in the number of patients seeking treatment for allergies and asthma, and she assumes that excess mold was the culprit. Like dust, this irritant is known to contribute to pesky allergy symptoms, especially in those most allergic to it, Baum says. But even if you didn’t weather the storm, you should still monitor mold-susceptible areas like windowsills and shower stalls. Look for discolored surfaces or a mildew-y smell, and treat the affected areas with a store-bought diluted bleach solution.

Start your meds early
If you’ve had allergies in the past, it’s likely that you’ll have them again this year. So don’t wait for your first sneezing fit to pop an antihistamine—you’ll see the most benefits from taking meds before your allergies are in full-swing. Think back to when your allergies have hit in previous years and start medicating at least one week before that time, Baum says. No clue what to take? Check with your doctor to find out what medication would be right for you. Even though most allergy meds are available over the counter now, your physician can make the best recommendation.

Boost your defenses
The top defense to allergies is a healthy immune system. Build yours up by eating a healthy diet filled with adequate amounts of vitamin D (600 IU per day is recommended for most women), vitamin C (about 75mg per day), and protein (about 46g per day), all of which are important for a healthy immune response, Baum says. You can get your vitamin D from salmon or fortified juices and milk, and up your vitamin C intake from citrus fruits and green peppers. You can also get your fill from supplements, but always check with your doctor to find out how much you really need so you don’t overdo it.

Visit an allergist
You don’t get a medal for suffering through allergy season without medication, so don’t hesitate to seek help if your symptoms become unbearable. An allergist can go over specific environmental triggers with you and may have you take a diagnostic skin test or blood test to determine exactly what you’re allergic to, Baum says. They may even prescribe you allergy shots or steroids, depending on your symptoms.

More from Women’s Health:
Solve Your Allergy Symptoms
The Best Seasonal Allergy Medications 
All About Allergens

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