For millions, the spring and fall seasons are not always considered beautiful…it is also allergy season. Sneezing, congestion, and itchy eyes can turn a productive day into a fog of discomfort. But small, evidence-based changes can help you breathe easier and stay focused.
1. Rinse your nasal passages daily
Using a saline nasal rinse (like a neti pot or squeeze bottle) helps flush out pollen, dust, and irritants trapped in your nose. In the morning and evening it can be beneficial to do nasal rinses for highly sensitive people with a gentle nasal rinse.
Also, it is good to rinse soon after post gardening or exposure to grass or pollen to quickly reduce the likelihood of a histamine reaction.
Evidence: A 2012 Cochrane review found that saline irrigation significantly reduced allergy symptoms and medication use.
2. Shower and change clothes after being outdoors
Pollen sticks to skin, hair, and clothing. A quick rinse and clothing change can keep allergens from spreading in your home and bedding.
Tip: Keep outdoor clothes separate during peak allergy days.
3. Use HEPA filters and keep windows closed
High-efficiency particulate air (HEPA) filters trap allergens indoors. Close windows during high pollen counts to prevent them from entering your space.
Evidence: A study in Environmental Health Perspectives (2011) confirmed that HEPA filters significantly reduce airborne allergens indoors.
4. Monitor Local Pollen Counts
If you suffer from allergies, hay fever, asthma, or chronic sinusitis, check out free apps or websites like the Australian Pollen Count which provide daily pollen updates. These tools can help you plan outdoor activities when pollen counts are lower—typically after rain or later in the afternoon.
5. Practice Nasal Breathing, Even When Congested
It might be tempting to breathe through your mouth during allergy flare-ups, but breathing through your nose is better because it filters and humidifies the air more effectively. Try gentle nasal dilation strips or decongestants (under medical advice) to maintain airflow through the nose and have a bedtime routine like this one:
1. Nasal cleaning with gentle saline
2. Gentle nasal decongestant
3. At-home filter
4. Mouth tape
5. Nasal dilation strips
With simple, proactive habits, allergy season doesn’t have to control your life or your breathing.
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