Hay fever, also known as seasonal allergic rhinitis, affects a significant portion of the UK population. Estimates suggest that around 26% of adults and 10%–15% of children experience symptoms. This equates to roughly 16 million people or more living with the condition.
As spring arrives and pollen levels rise earlier than in previous years due to milder weather patterns, many people brace for itchy eyes, sneezing, and congestion.
Owena Cleary, director of CPR First Aid Training, has provided guidance on managing hay fever through practical changes at home and in daily routines. These steps can reduce pollen exposure and improve quality of life during peak seasons.
Common hay fever symptoms include itchy, watering eyes, a runny nose, relentless sneezing, sore throats, and headaches. The body’s immune system overreacts to pollen and releases histamine, causing swelling in the nose and eyes as the body attempts to block the allergen. Symptoms can vary depending on the type of pollen, the time of year, time of day, weather conditions, and the surrounding environment. These variations often make hay fever feel unpredictable and persistent.
Pollen levels are often highest in the early evening, when counts build throughout the day and peak as the air cools. Parks, playing fields, and other open grassy areas are best avoided at this time. Outdoor exercise may be more comfortable around midday when pollen counts typically dip. Early mornings can also bring higher levels, so keeping windows closed until pollen levels drop may help.
Weather patterns also influence pollen spread. Warm, still mornings followed by breezy afternoons can disperse pollen widely, while dry conditions allow it to accumulate and drift through the air. Windy days keep pollen airborne for longer, whereas rain helps clear pollen from the atmosphere.
Certain plants release large amounts of pollen during spring. These include birch, oak, and ash trees, as well as ryegrass and timothy grass. Freshly cut flowers and dried arrangements should be kept out of bedrooms during peak months. Lower pollen garden options include lavender, geraniums, and roses, which rely on insect pollination rather than wind and therefore release less pollen into the air.
Regular cleaning helps remove pollen that collects indoors and on clothing. Washing hair every evening during high pollen weeks can prevent pollen from lingering. Clothes worn outdoors should be washed immediately, and bedding should be changed and hot-washed at least once a week. Outdoor drying of laundry should be avoided on high pollen days, as fabrics can collect pollen. Pollen can also accumulate inside vehicles, so regularly wiping car interiors and using a quality pollen filter may help reduce exposure during commutes.
Antihistamines are commonly used to manage hay fever symptoms. They block histamine to reduce sneezing and itching and tend to work best when taken preventively before exposure. For blocked noses, steroid nasal sprays can be added, while eye drops may help relieve redness and burning. Combining two or three treatments can address different stages of symptoms more effectively than relying on one product alone, in line with NHS guidance.
Some natural methods may offer temporary relief. Steam inhalation can help reduce congestion by opening nasal passages, although it does not treat the underlying allergy. This involves breathing over a bowl of hot water with a towel placed overhead for a few minutes. Saline rinses may also help by flushing pollen from the nose and thinning mucus, with studies showing moderate benefits for sinus-related symptoms.
Monitoring Met Office pollen forecasts, staying indoors on high-count days, and starting treatment early can help reduce discomfort. These steps may become increasingly important as hay fever seasons appear to start earlier and last longer in recent years.