Spring hay fever – why you are getting March to May sneezes and wheezes?

Are you constantly grabbing tissues and sneezing, with a runny nose, itchy eyes and an itchy mouth from the months of March to May? Are you feeling wheezy, breathless and foggy with low energy? The symptoms are similar to hay fever, but it seems far too early in the year for it to be that!

But the truth is that pollen is already very much around during the spring months; but it comes from different plants and some people are selectively sensitive to specific pollens from those plants.

As you are coming out of the gloom of winter, and you see a glimmer of spring you should be excited for the weather ahead and a chance to get outside more. However, if you are someone who suffers from spring hay fever, you may be more reluctant to step into the great outside.

You may think you have to live with the symptoms for months each year or rely on daily antihistamines. However, some people find relief from changes in their daily habits, diet and by adding in supplements. Today, I’ll be sharing with you what causes hay fever in the springtime, how you might be able to find out what’s causing your symptoms, and simple things you can do to soothe your hay fever symptoms so you can get out and about more and not get bogged down with endless snotty tissues and your makeup running down your face.

What is hay fever?

Hay fever is also known as allergic rhinitis. It can hit at any time of year and many people find that their hay fever symptoms peak during the spring months. These are similar to the symptoms of a cold, including sneezing, itchy eyes as well as a tingly mouth. It may also exacerbate wheezing and asthma symptoms, making it harder to breathe. Hay fever can also make it difficult to sleep, which can have a whole host of knock-on effects for your immune system, cognition and emotional health.

Hay fever is caused by pollen, the fine powder produced by flowering plants as part of their reproduction cycle. These plants release pollen into the air to fertilise another plant, enabling it to produce seeds. However, when we breathe in this airborne pollen, our immune systems can treat it as a threat – this is what leads to acute allergic reactions that seem to go on and on.

You might be allergic to just one type of pollen, or several different types. Knowing which types of pollen are causing your symptoms can sometimes help you to avoid it, and you might be able to narrow it down based on what’s in your environment when your symptoms are at their worst. For instance, if you feel fine at work but not at home, there may be an irritant close to your home that you could take steps to remove or avoid.

Pollen can travel hundreds of miles, so this detective work isn’t always guaranteed to work, but avoiding a nearby culprit can certainly help.

Why is my hay fever worse in the spring?

From about March until May, the blossoming of trees like hazel and birch creates the first wave of symptoms for some pollen allergy sufferers. Here is the list of key environmental allergens in the spring:

March: Alder pollen (peak period), Ash pollen (short flowering period), Birch pollen (high allergenicity), Hazel pollen, Sycamore pollen, Willow pollen (low allergenicity).

April: Oak pollen (moderate allergenicity), Oilseed rape pollen (low to moderate allergenicity), Sorrel pollen (moderate to high allergenicity).

May: Oak pollen (moderate allergenicity), Oilseed rape pollen (low to moderate allergenicity), Plantain pollen (low allergenicity), Sorrel pollen (moderate to high allergenicity), Grass pollen (start of peak time).

From June to July your hay fever is more likely to be caused by grass pollen, nettle pollen, lime tree pollen, mugwort pollen, alternaria mould, or cladosporium mould sensitivities.

At-home remedies for hay fever symptoms

Here are some foods and supplements you can try at home – they can be given in addition to hay fever medication or instead of, depending on your severity:

Quercetin

Quercetin is a flavonoid antioxidant found in red onions, broccoli, kale, dark berries, apples, red peppers and sage. Its anti-inflammatory properties have also been documented, and studies have found that quercetin supplements can help to ease symptoms of allergic rhinitis. To enjoy its benefits, incorporate more of the foods listed above into your diet or look for quercetin supplements.

Nettle

You may not want to grab a fistful of stinging nettles while out and about, but this plant is incredibly nutritious. It’s packed with vitamin A, vitamin K, manganese, calcium and fibre, and its tea has been widely used as a natural allergy remedy for centuries. Nettle has been shown to help with seasonal allergies by blocking histamine H1 receptors and inhibiting tryptase, effectively inhibiting proinflammatory cytokines. Try incorporating nettle tea or nettle dietary supplements into your diet.

Vitamin C

Vitamin C may help to soothe the symptoms of allergic rhinitis through its antioxidant and anti-inflammatory effects. Consistently getting enough vitamin C is key to getting the most out of this nutrient – try dietary supplements or foods like citrus fruits, parsley, red peppers, berries, bell peppers, broccoli, potatoes and brussels sprouts.  

Omega-3 and Omega-6

Omega-3 and omega-6 fatty acids are precursors for eicosanoids, which are important in regulating the immune response. Making sure you get a good ratio of both can help to keep allergic rhinitis in check – experts generally recommend about a 4:1 ratio of omega-6 to omega-3.

Modern Western diets generally contain much higher omega-6 content than omega-3. This is because omega-6 is present in many of our cooking oils like sunflower oil and rape seed oil, as well as nuts and seeds. Omega-3 is also found in rape seed oil, walnuts, flaxseeds and chia seeds. The most abundant source of omega 3 is oily fish such as salmon, mackerel, sardines and anchovies. I recommend two to three servings of oily fish every week, to make sure you get enough omega-3 to keep things in balance. You can also use dietary supplements to get enough of one or both of these important nutrients.

N-acetyl Cysteine

Cysteine is a powerful antioxidant amino acid, which can help to reduce the inflammatory response. Studies have supported its role in reducing mucus viscosity in other inflammatory conditions like chronic bronchitis and asthma, and animal studies have shown its ability to ease symptoms of allergic rhinitis specifically.

You can increase your cysteine intake with high protein foods like beef, chicken, eggs, and wholegrains, or take it in the supplement form called N-acetyl cysteine or NAC.

Local Honey

Good news for those of us with a sweet tooth: scientists have found that daily ingestion of honey can soothe allergic rhinitis. It’s theorised that, as bees collect pollen both from flowers themselves and while in the air, this pollen makes its way in low concentrations into the honey, which can help to habituate your immune system when consumed.

Allergen barrier balm

Allergen barrier balms act as a protective layer around the nostrils to catch pollen and other allergens, stopping them from entering the body and causing irritation.

Nasal sprays

Specialist nasal sprays and neti pots can help to clear the nasal passages and relieve other symptoms of allergic rhinitis, having a cleaning and soothing effect. These often contain aloe vera or colloidal silver.

Shower and change clothes after being exposed

When the pollen from outside sticks to your clothes, skin, or hair, it can continue to irritate allergic rhinitis long after exposure. To get rid of lingering pollen, change your clothes when you get home and take a shower to make sure you’re completely clear.

Wear sunglasses

Sometimes wearing sunglasses can protect the eyes from getting itchy from the spring pollen.

Drink lots of water

Staying hydrated helps to keep your mucus runny and thin and moistens your nasal passages, helping to reduce discomfort caused by stuffy sinuses and flush out pollen. Good hydration also helps your immune system to run smoothly in general, soothing irritation.

Round up

Allergic rhinitis can put a real downer on the spring season, but it doesn’t have to stop you from enjoying the brighter, warmer weather. The suggestions above can help to soothe and relieve allergy symptoms – try some of the supplements, barrier balms and nasal sprays and see if these ease things. If your sneezing and wheezing symptoms don’t improve enough or you’re still finding allergic rhinitis difficult to manage, book in to see our NatureDoc clinical team for personalised support.

References

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