As spring begins, what can hay fever sufferers do to help themselves?

April 29, 2025

Bright yellow fields are a sign of spring as the oil seed rape comes into bloom, but it can spell the start of the hayfever season for many.

As April begins our thoughts turn to spring and summer, although the UK weather can be changeable in April, we hopefully get more sunny days and fewer cold ones. For many people, the sight of blue skies and spring blossom makes us feel better and brighter. However, if you are a hay fever sufferer you might not be so pleased to see the start of spring.

Although many people react to grass pollens which are often at their worst in June and July, tree pollens can cause havoc for many people much earlier in the season. So what can we do to help ourselves?

Physical actions such as wearing sunglasses, keeping windows closed on breezy days and having the car air input filters closed while driving can all help reduce your exposure especially when driving through areas of oil seed rape. This crop adds a beautiful splash of yellow across the countryside but can be most unpleasant if you react to the pollen.

Some people find that reducing their intake of dairy products can help reduce the resulting congestion you get with a stuffy nose. It is worth experimenting to see if cutting back on the milk and cheese makes a difference for you.

Slices of cucumber or peeled raw potato placed on your eyes for ten minutes or so, can help your eyes feel refreshed too. It might not look to glamourous, but these traditional methods can sometimes give you some quick respite.

Simple steps such as wearing sunglasses and keeping windows closed on windy days can help reduce the amount of pollen you are exposed to.

The bioflavonoid quercetin is a supplement that is popular at this time of year too. Your regular vitamin C supplement may contain it, have a look at the label, but if not, you can take it as a supplement on it’s own or with an additional vitamin C supplement.

N-Acetyl-L-Cysteine (N-A-C) is the active form of the amino acid cysteine, it has proved popular with those who get increased mucous and congestion and could be a useful addition to your regime at this time of year.

Vitamin D is has become one of our most popular supplements because of the many roles it plays in the body, and it can be just as useful for allergy sufferers as it supports the immune system and may play a role in how the body responds to allergens.

Eating oily fish or taking a Fish oil or omega-3 supplement are also worth considering as they play a role in respiratory health.

It is worth looking at your supplement regime and checking that it fits the time of year and what you are experiencing. Keeping a foundation of a multivitamin and mineral along with a probiotic can be adjusted to what you need for now. Once we move into summer, you can check and change again.

Warmer weather and the opportunity to get out more often makes it easier to eat a wider range of fresh foods. It’s time to experiment with new salad ingredients, fresh smoothies for breakfast and maybe even consider growing your own salad leaves and easy growing crops like tomatoes. Many fresh herbs and leaves can be grown on a windowsill or small area of a patio or balcony. If you make sure you are growing things that you will eat and use rather than being over ambitious, it can be a great way to liven up your meals, save some money and have fresh vibrant foods at your fingertips.

Get outside! Spring is such a beautiful season to get out and explore your surroundings whether a solo walk or a meet up with family and friends, it’s an easy and cheap way to boost your wellness.

Allergies aside, just having lighter evenings and brighter days can give us all a boost. Getting outside whether in our own gardens or a walk in the local area can give us exercise to boost the circulation and get some fresh air. If you can get to a green space whether a city park or a local wood, just being outside and switching off away from screens and distractions can give us a mental boost too. It can make you feel more relaxed, clearer headed and helps with keeping our joints mobile too.

Setting yourself a challenge to get out for at least 30 minutes two or three times a week can have a massive impact on your wellbeing. Whether using it as an opportunity to catch up with friends and family or some time of solitude and a mental breathing space, done regularly, you will soon see the benefits in your fitness and mental wellbeing.

As we can actively notice the seasons changing from winter into spring at the moment, make it your mission to give yourself a seasonal overhaul. Look for positive changes you can make to your diet and supplement regime. Take advantage of brighter and warmer weather and get outside. Use the changing season as a reminder to allow yourself some positive changes too and reap the benefits as we head into spring and summer.

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