25 hay fever remedies and hacks to soothe your symptoms
Spring has so many brilliant things going for it as we shed the heavy winter layers and revel in the promise of sunny, warm days ahead. Hay fever, however, is not one of them – as anyone who is currently suffering from itchy eyes, a runny nose and a scratchy throat will confirm.
And – sorry to break it to you – but living in a city doesn't make you immune. Case in point: the tree pollen count for London is expected to hit 285 PPM (as of mid-April 2023), which, according to Kleenex, is classed as high.
Clarityn’s pollen consultant, Dr Beverley Adams-Groom, told GLAMOUR: "Some hay fever sufferers in London can be badly affected by the plane tree pollen season (a common species of tree that is wind pollinated), which has an average of 12 high days."
Not only that, but in a weird reversal of fortune, you may actually suffer more than those in the countryside thanks to the double threat of pollen and pollution.
According to Shabir Daya, pharmacist and co-founder of Victoria Health, pollution mixed with the powdery yellow stuff can create a ‘super pollen’. “When pollen flies through the air, it picks up diesel fumes – making it stickier when it enters our noses and a more potent allergen,” he notes.
Remember, too, that certain times of day have higher pollen levels – typically the first half of the morning and later in the afternoon and evening. So take the opportunity to sit in the garden around midday, as this is when the pollen count is at its lowest. Popping a one-a-day allergy relief tablet in the morning will also help protect you when you need it most.
Above all, check the daily pollen count on the Met Office website and opt-in to receive handy push notifications via the app. And while there are lots of hay fever relief products out there, if one type of medication isn’t working for you, your local pharmacy will be able to suggest alternatives.
Scroll down for our tried and trusted hay fever remedies:
Rex FeaturesHay fever-proof your nose
“Smear an allergy jelly or balm inside the nostrils to trap the pollen before it can get into the nose and trigger symptoms,” says Dr Rob Hicks, author of Beat Your Allergies. “Apply it before leaving home and reapply regularly throughout the day, especially after wiping or blowing the nose.”
We rate HayMax balm or a simple coating of Vaseline can help.
Rex FeaturesWash and rinse your face and eyes
Pollen + eyes = itchiness, puffiness and pain. Reduce the symptoms you know are on their way by rinsing your eyes with lukewarm water as regularly as you can (just make sure your mascara is waterproof).
And if you're battling what consultant dermatologist Dr Justine Hextall calls ‘allergic shiners’ – swollen, bruised looking eyes from dilated blood vessels – consider investing in a pair of cryo balls. Kept in the freezer, Fraicheur Ice Globes drain away excess fluid and constrict blood vessels for less redness.
Rex FeaturesExercise indoors
Changing up your workouts has been proven to increase motivation so swapping the neighbourhood runs for an at-home workout not only helps you avoid dreaded allergens but you might even enjoy the exercise more!
Rex FeaturesSoothe your eyes with a spray
Products such as Optrex Actimist Double Action For Itchy & Watery Eyes help to make your peepers feel more comfortable by stabilising the lipid layer of the eye. We love the fact that you can mist this onto closed eyes and it works its own way in at the corners.
Rex FeaturesTry carrots
Ready your shopping basket for carrots, pumpkins and sweet potatoes as they all contain carotenoid. This naturally-occurring plant pigment has been proven to help reduce inflammation in our airways and improve the immune system.
One or two servings of carotenoid-rich foods per day should stand you in good stead.
AlamyKeep inside in peak pollen hours
Pollen levels peak in mid-morning and early evening so if possible, keep outside doors and windows closed at these times.
AlamyClean up your cosmetics
No-one wants panda eyes, especially come summer, so overhaul your make-up bag and choose hypo-allergenic cosmetics, which will reduce the risk of irritating already-itchy eyes and skin.
Try La Roche-Posay Toleriane Volume Mascara, which creates a full flutter for sensitive eyes.
Rex FeaturesAvoid eating apples and melon
Just as some foods can help reduce hay fever symptoms, others can exacerbate them. ‘Oral allergy syndrome’, also known as pollen-food syndrome, occurs when the body mistakes the pollen structure of foods for that found in trees and grass.
A key fruit to avoid if you're allergic to birch pollen is apples, according to research, which can cause an itchy mouth and swollen tongue. Melon can trigger similar symptoms in those who are sensitive to grass pollen.
Rex FeaturesHomeopathy can work wonders
“Homeopathy uses a principle of ‘like curing like’, so substances which cause symptoms in their crude form, can when much diluted, cure them,” explains homeopath Wendy Jackson. “Euphrasia and Allium Cepa can be helpful remedies, depending on your specific symptoms, and should be taken hourly for best effect.”
Rex FeaturesKeep calm and carry on
According to Harvard University, stress can exacerbate hayfever symptoms. It's not known exactly why, but it's thought that stress hormones make the immune system response to allergens worse.
But what is widely accepted is that de-stressing your body can ease hay fever reactions. Exercise, meditation or simply being more mindful about your stress levels can all help to lower them.
AlamyWash your hair before bed
If you tend to shampoo and condition in the morning, change to a routine of washing your hair in the evening before bed. This will strip your tresses of any pollen that's settled on them throughout the day so it doesn't end up on your pillow until you next change your bedding.
Rex FeaturesBoost your immune system
Hay fever is caused by the immune system reacting to pollen particles as if they were a harmful disease, so boosting your immune system to work at its highest efficiency is understood to reduce symptoms. Try supplements and vitamins as recommended by your doctor.
AlamyChange your air conditioning settings
You might not be able to control the air outside but you can in your own car. The experts at Allergy UK advise your air conditioning setting is on ‘re-circulate’, which stops the system pulling in pollen-heavy particles from outside.
Rex FeaturesTry eating more fatty acids
Fatty acids and their anti-inflammatory properties help to battle the symptoms of hay fever. Fill up on oily fish or walnuts and see itching, swelling and discomfort disappear.
Rex FeaturesGo nuts for neti
Originally an Ayurvedic medical favourite, a neti pot is a ceramic or plastic pot that looks a little like Aladdin’s lamp, and can certainly deliver magic to hay fever sufferers. It’s used for nasal irrigation, flushing a saline solution through the nostrils in order to thin mucus and wash away allergen irritants. Click here to see one at work.
Rex FeaturesGive yourself a vitamin boost
Hands up who’s the best vitamin in class? We’re looking at you, vitamin C. Not only is it a natural antihistamine but vitamin C also contains bioflavanoids, which act as a decongestant.
Increasing your intake with food is preferable but there’s plenty of supplements available on the high street too.
Rex FeaturesAvoid drinking beer or other alcohols
Research from a team of Danish experts found that drinking alcohol increases the risk of allergic rhinitis; necking a single pint can up the chance of an allergic attack by 3%.
Other types of alcohol have been shown to worsen symptoms too, so it's best all round to stick to the mocktails.
Rex FeaturesInvest in new accessories
Buying wrap-around shades and a wide-brimmed hat can help keep pollen away from your sensitive eye area and reduce itching and soreness.
Rex FeaturesClear the air
Fans of alternative health remedies often turn to aromatherapy for the treatment of hay fever, as with the right oil choices you can reap the anti-inflammatory benefits. Add a few drops of Eucalyptus, Lavender or Roman Chamomile to a bowl of steaming water and deeply inhale the vapours.
Rex FeaturesGet garlic-y
Happily for lovers of this seasoning, garlic contains antioxidants that act as uber antihistamines.
Rex FeaturesTry a nasal spray
It might not sound the most glamorous of things, but sometimes life calls for a nasal spray. Sterimar Isotonic Nasal Hygiene contains sea water, which has been treated to contain the same salt concentration as our body cells, to soften and loosen nasal mucus, clearing your blocked nose.
Rex FeaturesGive your surfaces a wipe down
Dr Rob recommends giving your room surfaces a quick wipe down each day to prevent allergens in the air settling on furniture and causing you problems.
Rex FeaturesDrink more water
The explanation here is that the better hydrated you are, the more moist the mucous membranes of your nose are, and that increases their chances of getting rid of allergens more easily. Drink up and your nostrils will do the hard work for you.
Rex FeaturesGet more sleep
A survey found that hay fever sufferers who got seven hours or more kip a night struggled much less with common symptoms than those who regularly slept less than five hours.
If you’re not getting enough, check out our guide for how to get to sleep and avoid hanging your freshly laundered sheets outside as the pollen in the air can linger on the materials.
Rex FeaturesHave a cup of tea
It doesn't matter whether you're an Earl Grey kind of gal or prefer a cleansing green tea to start your morning. Both are helpful weapons to have in your hay fever arsenal, due to tea’s antioxidant properties that help calm inflammation.
You can always pop used Camomile teabags on your closed eyes for a soothing remedy.
