Expert tips for keeping hay fever under control

Hay fever affects around 26 per cent of adults and between 10 and 15 per cent of children in the UK, meaning the arrival of spring can bring more frustration than excitement for millions.

Fortunately, a few practical adjustments at home and in everyday routines can help reduce symptoms. Owena Cleary, Director of CPR First Aid Training, has set out guidance on what to watch for, when to stay indoors, and how to stop pollen from affecting your life.

What are the most common hay fever symptoms?

From itchy eyes and a runny nose to relentless sneezing and headaches, seasonal allergies can significantly impact your quality of life. The immune system overreacts to harmless substances like pollen, releasing histamine, which causes swelling in the nose and eyes. Hay fever feels overwhelming as it depends on the types of pollen, the time of year, day, weather conditions, and your environment.

What are the worst hours of the day for pollen, and where should you avoid?

Hay fever is often worse during the early evening. Pollen levels build all day and peak as the air cools in the early evening, which means parks, playing fields, and stretches of open grass should be avoided. If you can shift any outdoor exercise to the middle of the day when counts dip, you should notice some relief. 

Early mornings are not ideal, so keep your windows closed until the pollen count decreases. Warm, still mornings followed by breezy afternoons can spread pollen across parks and gardens. Rain is significant too, as dry spells allow more pollen to accumulate and drift through neighborhoods. Windy days are especially tough for allergy sufferers, as the breeze carries pollen farther and keeps it suspended longer than expected.

Which plants should you remove from your home and garden?

Birch, oak, and ash trees produce large quantities of pollen each spring. Ryegrass and timothy grass are also a problem for any homeowner who suffers from hay fever.

Freshly cut flowers and dried arrangements should be kept out of bedrooms during peak months. Lavender, geraniums, and roses are recommended as lower-pollen garden alternatives because they rely on insects for pollination, not the wind.

How often do you really need to wash everything?

Pollen will stay on your hair and clothing until it is washed. Washing your hair every evening during peak weeks is, for many sufferers, one of the most useful habits to adopt. Clothes that were worn outside should go straight into the machine. Bedding should be stripped at least once a week and washed on hot. Avoid drying anything on a washing line when the count is high, because the fabric will collect more pollen.

Most people forget about the pollen that can accumulate on and in their car. A regular wipe of the inside, paired with a decent car pollen filter, can make a commute far more bearable. 

What treatments actually work?

Antihistamines work for many people with hay fever. These tablets block histamine, the chemical responsible for symptoms like sneezing and itching, and work best when taken before you are exposed to pollen. If your main symptom is a perpetually blocked nose, a steroid nasal spray is worth adding.

Eye drops can help reduce redness and burning. What seems to be most helpful is picking a combination of two or three products that cover the different stages of your body’s response rather than expecting one tablet to do it all.

Do any natural remedies actually help?

Steam inhalation is one of the oldest home remedies and provides short-term relief from congestion, although it does not treat the underlying allergy. This involves breathing over a bowl of hot water with a towel placed over your head. This will help your nasal passages open up naturally. Saline rinses work in a similar way; they help flush pollen from the nose and thin out mucus.

Hay fever sufferers should check the daily pollen forecast from the Met Office to stay prepared and limit their exposure to pollen. With simple changes at home and in your daily routine, those with hay fever can reduce their symptoms and enjoy spring more comfortably.