Hay Fever Relief: 20 Doctor-Approved Tips to Beat Allergies This Summer

Do you dread the sunny season because of sneezing, itchy eyes, and a stuffy nose? Hay fever, also known as allergic rhinitis, affects millions, especially during high pollen seasons. But don't worry—experts and allergy doctors have shared their best advice to help you beat hay fever and breathe easy again.

What Is Hay Fever?

Hay fever is an allergic reaction caused by pollen from trees, grass, and weeds. It leads to inflammation in your nose, eyes, and throat. You may feel itchy, sneezy, congested, or have watery eyes. It’s not something you’re born with—it can develop later in life, even in your 20s or 30s.

Why Hay Fever Is Getting Worse

Thanks to climate change, plants are producing more pollen. This makes hay fever season start earlier and last longer. According to doctors, about 25% of adults in the UK have a pollen allergy—and that number is rising.

Common Symptoms of Hay Fever

• Sneezing
• Itchy eyes, throat, and ears
• Runny or blocked nose
• Watery eyes
• Tiredness
• Facial swelling in severe cases.
  If you're unsure whether it's hay fever or a cold, remember: colds don’t cause itching. Try taking an antihistamine—if your symptoms improve, it's likely an allergy.
  

Know When Hay Fever Strikes

The type of pollen you’re allergic to matters:

• Tree pollen: Late January to April
• Grass pollen: April to July
• Weed pollen: Late summer into autumn
  
  Some people are unlucky enough to be allergic to all three types.
  
  Hay Fever Can Affect Your Daily Life
  
  Hay fever doesn’t just make you feel miserable. It can also impact your sleep, mood, focus, and even academic performance. Kids with severe hay fever may perform worse in summer exams compared to their winter mock exams.
  
  Simple Lifestyle Changes That Help
  
  Doctors recommend these easy habits to reduce exposure to pollen:
• Keep windows shut during high pollen times.
• Dry clothes indoors to avoid pollen sticking to them.
• Shower and change clothes after spending time outside.
• Use an air filter in your bedroom.
• Change pillowcases daily.
  Apply a small amount of petroleum jelly around your nostrils to catch pollen.
  
  
  Choosing the Right Medication
  
  1. Antihistamines
  
  These block histamine, which causes allergy symptoms. Choose non-drowsy options like cetirizine, loratadine, or fexofenadine. Avoid older types like chlorphenamine (Piriton), which can make you sleepy.
  
  2. Nasal Sprays
  
  Steroid nasal sprays reduce inflammation. Start using them two weeks before pollen season. For best results, rinse your nose with saltwater first. Aim the spray away from the center of your nose and don’t sniff after spraying—it’s meant to stay in your nose, not be swallowed.
  
  3. Combination Sprays
  
  Some sprays include both steroids and antihistamines. Many people find them more effective.
  
  4. Generic Medications
  
  You don’t need to buy expensive brands. Generic versions have the same active ingredients and are much cheaper.
  
  Still Struggling? Talk to Your GP
  
  If over-the-counter options don’t work, ask your GP about immunotherapy. This treatment involves taking small doses of pollen under the tongue, starting months before pollen season. Over time, it trains your immune system to stop reacting so strongly.
  
  In severe cases, a short course of oral steroids may help—especially if you have exams or important events. But avoid steroid injections like Kenalog, which can cause serious side effects.
  
  How to Dress for Pollen Protection
  
  Wear wraparound sunglasses and a wide-brimmed hat to keep pollen out of your eyes and face. In high-risk areas, consider wearing an FFP3 mask, which has been shown to reduce allergy symptoms.
  
  Natural Remedies: What Works and What Doesn’t
  
  Many people suggest eating local honey, but doctors say it won’t help. The pollen in honey comes from flowers, not the trees and grasses that cause hay fever.
  
  Supplements like quercetin are sometimes marketed as natural antihistamines, but there’s little clinical evidence to support them. If you try them, make sure to consult a healthcare provider first.
  
  Watch the Weather and Pollen Forecast
  
  Warm, windy days are the worst for hay fever. High pollution levels can make symptoms even worse. Check daily pollen forecasts and plan your outdoor activities accordingly. On high pollen days, avoid grassy parks and try visiting the coast, where the air is usually clearer.
  
  Stay Safe During Thunderstorms
  
  Surprisingly, some thunderstorms can break pollen into tiny particles that enter deep into your lungs, triggering asthma-like symptoms. During or right after a storm, stay indoors, close your windows, and wear a mask if you must go out.
  
  Be Understanding—And Ask for It, Too
  
  Hay fever can be exhausting. People often underestimate how miserable it feels. If you don’t suffer from it, try to be compassionate. And if you do, don’t hesitate to ask friends or family to mow the lawn before you visit.
  
  Final Thoughts
  
  Hay fever may be common, but it doesn’t have to take over your summer. With the right approach—smart habits, proper medication, and awareness—you can take control of your symptoms and enjoy the season again.