How to prevent hay fever this spring
There are few things worse in the spring and summer months than having to hide indoors on a beautiful day because of the risk of worsening your hay fever.
The number of people who suffer from hay fever has increased by a third over the last 20 years, according to a study by the University of Manchester, with further research from the UK Health Security Agency (UKHSA) suggesting that rising temperatures are also causing pollen seasons to start ‘earlier’ and at ‘higher levels’.
‘Hay fever, a type of allergic rhinitis, is a very common condition,’ says Alison Cullen, Nutritionist at avogel.co.uk. ‘Symptoms occur when the immune system overreacts to contact with tree, weed or grass pollen. People prone to the condition tend to develop the problem during their teenage years and, although it can linger well into late adulthood.’
Going overboard
Dr Renee Young is a licensed Naturopathic Doctor, endocrinologist, and the founder of Young Naturopathic Center for Wellness. She says, ‘Hay fever is basically your immune system going overboard. Instead of ignoring harmless things like pollen, mold spores, or dust mites, your body treats them like a threat. It releases histamines, which means you end up with itching, sneezing, watery eyes, and a runny nose. It’s your body trying to protect you... just a little too aggressively.’
‘Normal amounts of histamines in your brain are good,’ adds lifelong hay fever sufferer and airborne allergens expert Max Wiseberg. ‘They keep you alert, attentive and awake. But, when there are too many in your body, they produce the various symptoms common to hay fever sufferers.’
Not everyone has to deal with hay fever, and that comes down to a mix of genetics, environment, and how your immune system behaves. ‘Hay fever can be genetic,’ says Wiseberg. ‘Sometimes you can develop late onset hay fever when you’re over 50 and this could be because you have been exposed to a pollen that your body hasn’t encountered before.’
‘Hay fever is associated with two other health conditions - eczema and asthma, in what doctors’ term the ‘atopic triad’,’ adds Cullen.
Dr José Costa, Senior Allergy Consultant (thechildrensallergy.co.uk) says some people are more prone to hay fever due to diet/lifestyle choices. ‘Some studies have also suggested a link between low Vitamin D and higher risk of hay fever. Having other airborne allergies can also make people more prone to hay fever.’
Pollen check
To combat hay fever, give yourself the best chance by keeping an eye on the pollen count each day. There’s also over-the-counter relief to see off the symptoms before they start.
Using a barrier balm is a great natural option to reduce symptoms. ‘Organic, drug-free allergen barrier balms, such as HayMax (haymax.biz) – which has been proven to trap over one third of pollen – are applied around the nostrils and bones of the eyes to trap pollen before it enters the body where it can cause a reaction,’ says Wiseberg.
Kanani suggests taking antihistamines, such as Fexofenadine. ‘It is an effective, non-drowsy treatment for hay fever, hives (itchy skin) and other allergy symptoms. It contains the active ingredient Fexofenadine hydrochloride.
‘Nasal sprays are useful too, such as Beconase. It’s a steroid, which works by reducing swelling and irritation in the nasal passage.’
You might also try flushing out pollen and other irritants directly from your system with a saline nasal spray, or a nasal spray with Fluticasone Propionate.
‘To treat eye-related symptoms, there are a couple of choices,’ says Dr Costa. ‘Olopatadine eye drops can be used for anyone three years old and above, as well as drops with Sodium Cromoglicate.’
However, these most-used medications merely treat the symptoms. Arm yourself with these surprising expert tips, too!
24 hay fever tips to try this spring
1. Avoid drying washing outside
Allergy expert, pharmacist and Hisense spokesperson, Deborah Grayson says, ‘Pollen sticks to everything – your hair, clothes, pets and even your shopping bags. Once inside, it will settle on sofas, carpets and bedding – all of which are places we’re in close contact with every day.
‘When you hang clothes up outside during high pollen season, they act as a pollen net as fabrics can trap microscopic particles easily, especially in heavier weaves like towels or bed linen. When you bring your laundry inside, you bring those allergens straight into your living space and for sensitive individuals, that’s enough to trigger hours – if not days – of dreaded symptoms.
‘To avoid this, drying clothes and bedding in a tumble dryer eliminates the build-up of pollen. Drying your clothes outdoors may save on electricity, but for someone battling allergies, the trade-off isn’t always worth it.’
For those who don’t have a tumble dryer still looking to dry clothes outdoors, Grayson recommends drying clothes earlier in the day. ‘Pollen counts rise in the morning, peaking at midday and then start to fall.’
2. Wash everything regularly
‘If allergies in the household are severe, it can be useful to remove outdoor clothes and wash them immediately before the pollen spreads around the home, especially during peak pollen times,’ says Grayson. ‘You should consider washing towels every three to four uses depending on sensitivity, and pillowcases weekly.
‘This may need to be more frequent, however, showering and washing your hair before bed can reduce the need for constant washing. Depending on the allergens, cool washes may not remove the cause, especially on bedding and towels, so a hot wash cycle is key to removing these particles.
Adding to this, Chloe Blanchfield, Product Marketing Manager at Hisense, says: ‘One of the most effective ways to remove allergens from clothes, bedding and towels is to wash them in hot water, as this kills dust mites and removes particles like pollen. A water temperature of at least 55°C is generally recommended for optimum allergen elimination, however, be careful of delicate items of clothing. Selected laundry products actually have dedicated settings for allergy care. For example, the Hisense 5S Series Washing Machine has a steam wash that penetrates fabrics and eliminates up to 99.9% of bacteria.’
3. Keep windows closed
Tina Patel, Contact Lens Optician at prescription glasses retailer Feel Good Contacts has a lot of experience in alleviating hay fever symptoms. She says, ‘Although it may be tempting to allow the fresh air in to circulate through your home when the temperatures begin to rise, this can be counterproductive for your immune system if you suffer from hay fever.
‘Opening windows will expose the inside of your home to any stray pollen that the wind has blown around, which can then cause irritation, watery eyes, and be difficult to get rid of once inside. Remember to vacuum your home regularly and dust down any affected areas with a damp cloth to help remove any pollen.’
4. Vacuum your curtains
For hay fever sufferers, remembering to clean your window dressings is significantly important, as Helen O'Connor, Product Manager at 247 Blinds shares: ’When windows are left open, they can harbour pollen and dirt from the outside, which build up and can cause irritation. Take your dusting brush and lightly run along the curtains, left to right. Try to do this on a weekly basis as part of your cleaning routine.
‘Vacuuming your curtains should be the second element of your weekly cleaning routine for all lined curtains. Always use the small brush attachment designed for upholstery to avoid causing any damage. Start by closing the curtains fully, hovering over with the vacuum top to bottom before repeating the process on the inside too.
‘To finish, if you have a lint roller to hand, these do a brilliant job at picking up stubborn pollen and dust.’
As for blinds, you should follow a similar process. ‘Ideally, you should clean your blinds once a month to get rid of any dust or pollen that may be lingering on the surface. If you have roller blinds or Roman blinds, just give them a soft dusting and gentle vacuum once a month.
‘Venetian blinds or shutters can have a more thorough clean. If they’re the faux wood variety, you can simply wipe down each slat using a damp cloth and some washing up liquid, then finish up with a quick dusting to ensure they’re pollen-free. Run over each slat with a dryer sheet once clean to prevent dust from settling on them again.’
5. Change your sleeping position
Bensons For Beds’ resident Sleep Expert, Dr Sophie Bostock says, ‘Even though hay fever sufferers might not be exposed to as much pollen in the evening or during the night, the build-up of congestion and inflammation of nasal passages can reach a peak as we lie down. What's more, our immune systems naturally slowdown in the evening and overnight, so aren't working as hard to protect us.
‘To limit nasal congestion, you may find it helpful to sleep on your side, or to lie on your back with your head propped up by pillows,’ says Dr Bostock.
6. Consider investing in anti-allergy bedding
‘Alot of allergies go hand in hand, and whilst there's no bedding on the market which can reduce the effects of hay fever specifically, there are plenty of hypoallergenic options which are impermeable to dust mites which may also be irritating hay fever sufferers at nighttime,’ says Dr Bostock.
‘The Simply by Bensons Anti Allergy Twin Pack Pillows (£24.99) are the perfect choice for keeping allergens at bay and are also machine washable to make sure they stay clean and fresh. There's also the iGel Perfect Partner Mattress Protector (£59.99) which boasts a naturally breathable 100% Tencel™ cover and prevents the build up of dust mites and associated allergies.’
7. Invest in HEPA filters and air purifiers
‘These devices help reduce indoor pollen and airborne irritants, which can significantly lower allergen exposure and improve symptoms, particularly during high pollen count days or at night,’ says Hannah Trueman, Dietetic Medicine Specialist and Lead Nutrionist at Body Fabulous Health Clinic.
8. Avoid having fresh flowers in the house
‘Whilst fresh foliage can be welcoming for guests and inject colour into your home, you will be exposing yourself to pollen and likely worsen your symptoms,’ says Tina Patel. ‘Consider opting for flowers that are suitable for those with allergies – including Roses, Tulips, Hydrangea, Orchids, and Peonies.’
9. Consider switching to daily contact lenses
Patel says: ‘If you are a contact lens wearer then consider wearing daily disposables if you don’t already throughout the pollen season. This will help to reduce the build-up of pollen around your eyes and minimise discomfort throughout the day and can help alleviate itchy and dry eyes.’
10. …Or get rid of contacts altogether
‘As pollen season kicks in, hay fever sufferers often experience itchy and watery eyes, which can be more than just an annoyance – they can blur vision and cause discomfort, especially for contact lens wearers,’ says Patel.
‘Switching to prescription glasses and sunglasses will give your eyes a break from contact lenses throughout hay fever season and help alleviate any uncomfortable symptoms. Taking simple steps can make a huge difference in maintaining clear and comfortable vision throughout the season.’
11. Maintain a diverse gut microbiome
There’s growing interest in how gut health might play a supporting role in hay fever management as its key to modulating our immune response. ‘Around 70% of the immune system is located in the gut,’ says Rob Hobson, Nutritionist at Bio-Kult.
‘And research suggests that a more diverse gut microbiome may help regulate allergic responses. Although the science is still emerging, eating a diet rich in fibre, live fermented foods (like kefir, sauerkraut, and kimchi), and a wide variety of fruits and vegetables could help strengthen gut health over time.
‘A couple of small studies have also shown that probiotics, particularly strains like Lactobacillus and Bifidobacterium, might reduce the severity of hay fever symptoms when taken consistently. For an easy addition to your routine, you could try the Fast Dissolve Powder Sticks from Bio-Kult (RRP £14.98), which pack billions of gut-friendly bacteria into a fast-melting, great-tasting powder that dissolves in the mouth instantly. However, they're not a replacement for medication during a flare-up, and results can vary between individuals.’
Kristen Stavridis, Nutritionist at Biotiful Gut Health says, ‘To ensure a diverse gut microbiome, we can add sources of live bacteria to our diets through natural fermented foods like kefir, kimchi and kombucha. Adding these foods gives the body an additional dose of live micro-organisms to ensure a healthy function of the gut.
‘Studies have shown that adding just one portion of fermented foods to your diet each day can help your body reduce inflammation of the immune system more effectively and reduce your body’s response to allergens.
‘Kefir products, like Biotiful kefir, which can be consumed as a drink or a Protein pot, also provide Vitamin B12 which contributes to the normal function of the immune system. Vitamin B12 supports cell health and can help to balance immune responses to different triggers.’
12. Stay hydrated
Jess Hillard, Sports Nutritionist at leading sports nutrition brand, Warrior) says, ‘Many people don’t realise that staying properly hydrated can significantly help in managing hay fever symptoms. When your body is dehydrated, it can produce more histamine. Adequate hydration helps thin mucus secretions, making it easier for your body to flush out allergens and reduce nasal congestion.
‘For those looking for an effective way to stay hydrated – especially during active days or workouts – I recommend Warrior Creatine Plus Electrolytes (available to buy for £16.39 from teamwarrior.com). It not only supports hydration with a balanced electrolyte blend but also includes creatine to aid in muscle performance and recovery. This makes it a smart addition for anyone managing hay fever while keeping up with a busy lifestyle.’
13. Apply some pressure
The principles of ancient Chinese acupressure have been used for centuries to help treat the symptoms of allergy, including hay fever. hay-band, a family favourite hay fever remedy, works by applying pressure to the acupressure point on either arm, called the LI-11 point.
Adam Bennett, Founder of hay-band, says, ‘Acupressure is believed to increase the flow of natural energy through the stimulation of various pressure points and in doing so, help unblock energy pathways to the nose and throat, and promote wellbeing.
‘The LI-11 point can be found at the end of the crease at the elbow. Once located, simply slide a hay-band into position so that the button faces inwards over the pressure point, with the bands passing either side of the elbow.
‘The band is fast-acting and may be worn on either arm or if symptoms are acute, one can be worn on both arms. Drug-free, natural and discreet, hay-band can also be worn as a preventative.
‘There is no drowsiness or other unwanted side-effects, and the band is suitable for adults and children over the age of three, but not suitable for use during pregnancy.’
hay-band costs £13.09 per (washable) band and is available online from hay-band.co.uk.
14. Wear sunglasses
‘A simple way to reduce hay fever symptoms is to wear wide sunglasses,’ says Dr Costa, ‘which helps to prevent direct pollen contact with your eyes. You can also apply petroleum jelly to your nose, which can help to stop pollen from getting inside the nasal passages.’
Tina Patel adds, ‘If you are struggling with eye-related hay fever symptoms, you should look to wear wraparound sunglasses with a UV400 mark whilst outside.
‘Not only will they protect your eyes from the harmful UV rays emitted by the sun, but they will also protect your eyes much greater from any pollen in the air when compared to not wearing any glasses at all.’
15. Go for ginger
Ginger has anti-inflammatory properties which may help reduce nasal inflammation. ‘Ginger is thought to stop the release of histamine,’ explains Abbas Kanani. ‘Some studies have found Ginger to be as effective as treating symptoms as popular antihistamine treatment Loratadine.’
16. Eat more salmon
‘Salmon is packed full of omega-3 fatty acids, which has anti-inflammatory and immune boosting properties,’ says Kanani. ‘This may be beneficial for symptoms such as an itchy, sore throat and puffy eyes. However, people sensitive to fish should be cautious.’
17. Get your garlic
‘Garlic is thought to act as a natural decongestant. It contains allicin, a compound that may help thin mucus, making it easier to drain from the nasal passage so you can breathe better,’ says Kanani.
18. Stock up on local honey
This is a contentious one! Eating local honey is an anecdotal remedy for hay fever but how much truth is there in it? ‘Despite the fact that there is no science to back it up, some people find honey beneficial,’ says Max Wiseberg.
‘The theory is that eating locally-produced honey regularly throughout the year may help in building up the body’s immunity, thereby reducing your over-reaction to pollen when it’s released. However, honey contains pollen from flowers, not grass. And 95% of hay fever suffers are allergic to grass! Also people say the honey must be local to you – but what happens when you leave your local area?’
‘The science is mixed,’ adds Dr Young. ‘Some studies don’t show much benefit but some people swear by a teaspoon of honey a day, saying it helps them build up a tolerance to local pollen. If you have allergies to bee products, check with your healthcare provider before trying this.’
19. Put the kettle on
Some herbal teas can relieve hay-fever related sniffles and congestion. ‘Calendula and Chamomile tea are both reputed to relieve hay fever symptoms. Some herbalists suggest smearing chamomile and lemon oil on a tissue and inhaling,’ says Wiseberg.
20. Natural juices
‘Aloe Vera has mild antihistamine properties. You can drink the juice diluted in water,’ says Wiseberg.
21. Herbal remedies
‘Butterbur is a herbal extract believed to have an antihistamine-like effect on hay fever symptoms,’ says Wiseberg. ‘People allergic to ragweed or chrysanthemum should avoid butterbur and it should be consumed carefully as it can cause indigestion, fatigue, vomiting or constipation. Butterbur extract is available in capsules.’
‘If you try butterbur, be sure to use only PA-free extracts, as some forms can be harmful to the liver,’ adds Dr Young.
22. Vital vitamins
‘The nutrient pairing of quercetin and vitamin C provides natural antihistamine support and is found in foods like onions and apples or available in supplement form,’ says Hannah Trueman. ‘These nutrients can help stabilise mast cells, reduce histamine release, support immune function and reduce oxidative stress (cell damage), all of which can help reduce histamine-driven reactions like those seen in hay fever.’
‘People who don’t want to feel groggy from over-the-counter meds sometimes find this a useful alternative,’ adds Dr Young. ‘As always, it’s wise to check with your healthcare provider before starting new supplements, especially if you have other health conditions or take medications.’
23. Get to the bottom of food intolerances
‘Identifying and reducing exposure to individual food intolerances (such as dairy or gluten for some) can lower the body’s overall inflammatory load, helping to prevent an already sensitised immune system from becoming overwhelmed,’ says Trueman.
24. De-stress
‘Stress management and vagus nerve support is important,’ says Trueman. ‘Chronic stress keeps the body in a state of sympathetic dominance (‘fight or flight’), which can heighten immune reactivity. Stimulating the vagus nerve, through techniques like deep diaphragmatic breathing, cold exposure, gentle movement, meditation and humming, can help shift the body toward parasympathetic (rest and digest) mode, supporting a calmer immune response and reducing the intensity of hay fever symptoms.’
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