Limit exposure to pollen

Limiting pollen exposure may seem hard to do since it’s everywhere and it’s not always visible. The great news is that pollen is outside. So, if you can keep the pollen out of your home, you can reduce its effects on you.

Be sure to:

• Keep windows closed — Most pollination occurs between 4 and 6 a.m. With that in mind, it’s also better to stay indoors if you can until about 10 a.m. to let the pollen settle.
• Shower each night — You’ll naturally pick up pollen on your clothing throughout the day, no matter how hard you try to avoid it. By showering as soon as you get home, you can limit its spread throughout your house.
• Change your hair product — Some hair products can act like a magnet for pollen. If it’s sticky, it can attract allergens to you, making you miserable. Try switching it up.
• Change air filters — You should change your air conditioning filters at least once a month. You might want to do it more frequently during allergy season.
• Bathe your pets — Pets pick up pollen just like you do. Allergy season may require more frequent bathing for your fur babies.

Fortify yourself

Diet can play a role in your body’s ability to fight off some of the effects of seasonal allergies. Foods that are rich in antioxidants—fruits, vegetables, and some nuts—can help your body fight against inflammation in your nasal passages. Beyond better protection against allergies, there’s plenty of benefits to eating the rainbow. But be cautious when trying new foods or supplements, in case you happen to have a food allergy. 

Other nutritional options include:

• Probiotics — Growing research supports the gut-allergy connection. A 2024 clinical trial found that probiotics combined with prebiotics significantly reduced seasonal allergy symptoms by altering the gut microbiome. While results vary by probiotic strain and individual, the evidence supporting their use as a complementary approach continues to build.
• Honey — The belief is that locally sourced honey is full of local pollen which, when eaten over time, will eventually reduce your sensitivity to the pollen in your area.
• Oily fish — The omega-3 fatty acids found in fish can help reduce airway inflammation associated with seasonal allergies and asthma, according to recent research.  

Other measures

Using a simple saline spray can help keep your nasal passages clear and can help stop sneezing. Some people like using a neti pot to rinse their nasal passages with warm salt water. The important thing is to use bottled distilled water and to make sure to keep the pot clean to avoid the risk of infection or illness.