Why hayfever feels worse than ever… and what actually helps

Sneezing season isn’t just in your head! We now have longer pollen seasons, pollution issues, and climate shifts that are making allergies more intense. Here, balance explores what’s actually worth trying.

Your hayfever probably feels significantly worse than it did a few years ago, and you aren’t imagining it. What was once an annoying sneeze has transformed into months of itchy eyes, blocked sinuses, fatigue, and brain fog. Seasonal allergies are becoming more common and more intense as we speak.

Also known as allergic rhinitis, hayfever occurs when the immune system mistakes pollen for a dangerous substance. In response, the body releases histamine alongside other inflammatory chemicals to trigger symptoms to try to rid the body of the substance. These can look like sneezing, watery eyes, nasal congestion, itchy skin and a runny nose.

A 2021 review in The Lancet Planetary Health found that climate change is lengthening pollen seasons and increasing pollen concentrations in many regions. Warmer temperatures worldwide mean that plants are flowering earlier and longer, whilst rising CO2 levels are increasing production too.

Urban environments can make things even worse. A study found that air pollution can interact with pollen particles, making them even more allergenic and irritating to those who already suffer. Pollutants such as diesel exhaust particles can attach to pollen, meaning it goes deeper into our airways and worsen symptoms for those who live in cities or high-traffic areas.

Another theory circling the internet is the ‘hygiene hypothesis’, first proposed by epidemiologist David Strachan in ‘89. The interest is resparking as many believe their environment contributes to their severity of their allergies. Strachan’s research suggests that reduced exposure to microbes in childhood (due to cleaner living or smaller family sizes) may leave the immune system more prone to overeating to harmless pollen exposure.

Despite a lot of wellness advice online, not all hayfever hacks are worth the time. Local honey is a persistent myth that pops up every sneezing season. The theory behind it is that consuming your local pollen through honey can gradually build immunity, kind of like natural exposure therapy. However, there is little evidence to support this. Most seasonal allergies are triggered by grass, trees, or weed pollens, but honey contains a completely different pollen type.

Another myth is keeping your windows open for fresh air. This can turn your sacred space into a pollen hotspot. According to Asthma + Lung UK, keeping windows shut during this season can reduce indoor exposure. Natural remedies are also marketed as alternatives, and whilst herbal supplements may help some people temporarily, they are typically less studied and not recommended to replace clinically supported approaches.

In terms of what actually works, evidence points to nasal corticosteroid sprays as one of the most effective treatments. A review in the Journal of Allergy and Clinical Immunology found that intranasal corticosteroids are more effective than oral antihistamines when it comes to nasal symptoms.

But don’t be fooled, antihistamines are still effective for managing sneezing, itching, and watery eyes, as well as saline rinses or nasal irrigation systems. Focus on lifestyle habits too, like showering and washing hair to remove pollen from skin and clothing to prevent it from transferring to bedding and furniture. Wearing sunglasses can reduce pollen getting in your eyes and using an air purifier can make your home a relief space from the outside.

Allergies can begin to significantly impact quality of life, with research showing that hayfever can disturb sleep, impair concentration, cause daytime fatigue and reduce productivity. This can in turn, reflect your mood. There are links between seasonal allergies, increased irritability, low mood and reduced cognitive performance during peak seasons.

Supporting the body more broadly is also a huge help. Staying hydrated keeps mucous membranes functioning properly and may help symptoms feel more manageable, particularly during warmer months when fluid loss increases. Hydration support products like electrolytes can be useful when struggling with heat or congestion.

Ultimately, managing hayfever is not about chasing these new trendy hacks - they simply don’t work. Reduce exposure, treat inflammation early and support your body with sleep, recovery and hydration. Allergy season may be getting longer, but don’t let it get you down.