Spring brings longer days, warmer weather and gardens bursting into bloom – but for many, the season can also mean sneezing, itchy eyes, a runny nose and an unexpected dip in energy.
Seasonal allergies, often referred to as hay fever or allergic rhinitis, occur when the immune system reacts to airborne allergens such as pollen. While they can affect anyone, symptoms can be particularly frustrating when they interfere with sleep, exercise, work or simply enjoying the outdoors.
The good news? With a little preparation and the right approach, spring allergies can often be managed effectively.
What causes spring allergies?
Spring allergies are primarily triggered by pollen released by trees, grasses and weeds. When these tiny particles enter the nose, eyes or airways of someone who is sensitive to them, the immune system can mistake them for a threat.
This triggers the release of chemicals such as histamine, which can cause the familiar symptoms of an allergic reaction.
Common seasonal allergy symptoms include:
- Frequent sneezing
- A blocked or runny nose
- Itchy nose or throat
- Watery, red or itchy eyes
- Post-nasal drip
- Coughing
- Sinus pressure
- Fatigue or difficulty concentrating
Some women may also notice that their skin feels more sensitive or irritated during allergy season, particularly if they already have conditions such as eczema.
Why do allergies feel worse in spring?
Spring naturally brings an increase in pollen levels, but your environment can also influence how severe your symptoms feel.
Windy days can carry pollen through the air, while spending more time outdoors can increase exposure. Opening windows, gardening, exercising outside or even drying clothes outdoors can also bring more pollen into your immediate environment.
And because pollen counts can vary significantly from one day to another, you may notice that your symptoms fluctuate throughout the season.
Know your triggers
One of the most useful things you can do is identify what actually triggers your symptoms.
Keeping a simple allergy diary can help you spot patterns. Take note of particularly bad days, where you spent time, the weather conditions and whether you had been outdoors.
For example, if your symptoms consistently become worse after gardening or spending time in a particular park, pollen exposure may be playing a significant role.
Knowing your triggers makes it easier to plan ahead rather than simply reacting once symptoms become uncomfortable.
Check the pollen forecast
If you know you are prone to seasonal allergies, checking pollen levels can become as useful as checking the weather.
On days when pollen counts are particularly high, consider limiting prolonged outdoor activities, especially during periods when pollen levels are elevated.
This doesn’t mean you have to spend spring indoors. Instead, think strategically about when and where you spend time outside.
Keep pollen out of your home
It is almost impossible to avoid pollen completely, but there are simple ways to reduce the amount that comes inside.
After spending time outdoors, consider changing your clothes and showering before getting into bed. Washing your hair can also help remove pollen that may have settled on it throughout the day.
Keep windows closed when pollen levels are high and clean surfaces regularly to prevent allergens from accumulating.
If you’ve been gardening, wash your hands and clothes afterwards rather than carrying pollen throughout your home.
Choose allergy medication carefully
There are several treatments available for seasonal allergies, including antihistamines, nasal sprays and eye drops.
Antihistamines can help relieve symptoms such as sneezing, itching and a runny nose, while certain nasal sprays can help manage nasal inflammation and congestion.
However, not every treatment is suitable for everyone. Some antihistamines can cause drowsiness, while some nasal decongestant sprays are not intended for prolonged use.
A pharmacist or healthcare professional can help you choose an appropriate option based on your symptoms, other medications and individual circumstances.
Don’t forget your eyes
Itchy, watery eyes are one of the most frustrating symptoms of seasonal allergies, particularly when you’re trying to work, drive or apply makeup.
Avoid rubbing your eyes, as this can make irritation worse. Sunglasses can provide a physical barrier when you’re outdoors, while cool compresses may help soothe irritated eyes.
If eye symptoms are persistent or severe, speak to a pharmacist, optometrist or doctor about suitable allergy eye drops.
Give your skin a little extra care
Allergy season can sometimes coincide with increased skin irritation. Frequent nose-blowing can leave the skin around your nostrils dry and sore, while rubbing itchy eyes can irritate the delicate skin around them.
Keep your skincare routine simple and gentle if your skin becomes reactive. Choose fragrance-free moisturisers and avoid introducing lots of new products when your skin is already irritated.
A nourishing moisturiser can also help support the skin barrier around the nose and mouth during periods of frequent tissue use.
When should you see a doctor?
Occasional sneezing and itchy eyes may be manageable with lifestyle changes and over-the-counter treatments, but persistent or severe symptoms shouldn’t simply be accepted as part of spring.
Speak to a healthcare professional if your symptoms are significantly affecting your sleep, work or daily activities, if treatments aren’t helping, or if you’re experiencing frequent sinus problems.
Seek urgent medical attention if you experience significant difficulty breathing, swelling of the lips, tongue or throat, or other signs of a severe allergic reaction.
Make spring more enjoyable
Seasonal allergies may be unavoidable for some women, but they don’t have to take over the season.
Understanding your triggers, monitoring pollen exposure, keeping allergens out of your home and choosing appropriate treatments can make a noticeable difference. Most importantly, don’t feel that you simply have to put up with debilitating symptoms every year.
With a little preparation, you can spend less time reaching for tissues and more time enjoying everything that makes spring feel like a fresh start.
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