For many of us, spring is a welcome change from the cold and dark winter; the weather is finally getting warmer, and we are about to be surrounded by green leaves and colorful flowers. But for some, spring also means sneezes, runny noses, itchy eyes and all the different symptoms of “seasonal allergies.” According to the American College of Allergies, Asthma and Immunology, about 40 to 60 million Americans suffer from allergic rhinitis, commonly referred to as seasonal allergies or hay fever.

Allergies are unfortunate side-effects of our immune system’s effort to protect us against harmful agents that do not belong in our body (e.g. bacteria, viruses, parasites, fungi). When our immune cells encounter and recognize these “foreign particles,” they trigger a cascade of responses to eliminate the invading particles. In the case of seasonal allergies, normally harmless particles, such as pollens, are recognized as foreign particles, and the immune system responds by producing antibodies and chemicals (e.g., histamine and leukotrienes) that result in allergy symptoms. Why some people are more sensitive (“allergic”) to certain pollens, foods, drugs, etc. than others is not yet well-understood. Allergic reactions also vary among individuals; for some, they are minor annoyances but for others, they can result in more serious illnesses such as allergy-induced asthma and anaphylactic shock. 

Depending on the type and severity of reactions, allergies can be managed or treated in multiple ways. Nevertheless, there is one strategy that should always be used for managing allergies whenever possible: knowing what triggers your allergies (“allergens”) and reducing your exposure to such allergens. Here are some simple steps that you can take to reduce exposure to allergens that may be causing your seasonal allergy symptoms. 

• Keep an allergy diary and know your triggers 

Knowing what triggers your allergic reactions is the first step in preventing them. Keeping an allergy diary can be as simple as writing down whether your symptoms are mild, medium or high and the time of day that your symptoms seem to be the worst. You can then get the pollen count information from your area (via weather.com/forecast/allergy or pollen.com or various pollen count apps that you can get on your mobile phone) and determine if your symptoms correlate with the pollen counts. These sites will also give you a breakdown of different allergens like tree pollen, grass pollen and ragweed pollen, so you may be able to determine if your symptoms correlate with any specific pollen types. In your diary, you can also note whether you took any actions (e.g., took medications, wore sunglasses, stayed indoors at certain hours) that helped reduce your symptoms. In other words, keeping a diary could prove very helpful in knowing your allergy triggers and what helps you alleviate the symptoms. 

•Stay indoors or wear masks/sunglasses to reduce exposure to allergens

One common piece of advice for seasonal allergy sufferers is to stay indoors at times when pollen counts tend to be highest (usually the morning and early afternoon). But staying indoors doesn’t always work because most of us have to go outside at some point, and pollen counts can vary with the season and the types. So, if you do go outside when the pollen counts are high, wear sunglasses and/or masks, and wash your hands thoroughly as soon as you get inside. There are many types of masks available at different price points, but for many, basic disposable N95 masks can help reduce allergen exposure. 

• Maintain/change your air filters (including those in your car!)

Staying indoors and keeping your windows closed during warm weather usually means that your air conditioner is turned on. If you are a seasonal allergy sufferer, check to see that your HVAC system (ventilation, A/C) is using air filters that can filter out potential allergens. Your filters should come with a Minimum Efficiency Reporting Value (MERV);  the higher the MERV, the more efficient the filter is in filtering out particles of smaller sizes. The American College of Allergies, Asthma and Immunology recommends filters with a MERV rating of 11 to 13, which may be less costly than (but still as effective as) High Efficiency Particulate Air (HEPA) filters for most people. Installing fresh air filters to welcome the spring season can be a good idea, and they should be changed according to the suggested schedule, usually every 3 months. Don’t forget about the cabin air filters in your car; make sure you have clean filters, keep your windows closed and use re-circulated air option in your car, as these can help reduce exposure to air-borne allergens.   

So, the next time you find yourself sneezing with watery eyes, try these actions as part of your seasonal allergy management routine. Of course, seek out consultation and treatment from health care professionals if your symptoms are severe or persistent and you have other serious conditions such as asthma that can be worsened by seasonal allergies.

— Nang H. Tin Maung, Ph.D., M.P.H. is program manager of Graduate Programs in Public Health at the University of New England.