by Nate Widom
Before reading this sentence, did you sniffle your nose, clear your throat, or itch your face? Seasonal allergies suck, and if you think they’re getting worse, science agrees. Since 1990, the pollen season has started 20 days earlier, lasted 10 days longer, and had 21% more pollen.1 So, why is this the case, and how can we protect ourselves?
THE BASICS
Allergies occur when a foreign substance triggers a reaction in your immune system. This foreign substance isn’t technically harmful, but your immune system would treat it as such, which results in allergy symptoms. The symptoms are often mild, but sometimes they can lead to more severe symptoms like anaphylaxis. Common allergens include food, airborne elements, insect stings, and certain drugs.2 Long-term allergies may negatively affect respiratory health and exacerbate asthma.1,3 For this article, we’ll focus on natural allergens that affect people seasonally.
Seasonal allergies, also called hay fever or allergic rhinitis are pretty common. In 2021, 81 million people were diagnosed with it.4 With seasonal allergies, your body explicitly overreacts to outdoor airborne allergens, mostly pollen present in plants, trees, and grass. This often leads to stuffy and runny nose, watery eyes, itchy throat, and sneezing.5
If you’re allergic to pollen, finding the specific sources that expose you to it isn’t so simple. Different plants will release their pollen at different times of the year. To further complicate things, you can experience similar symptoms from indoor sources like mold, dust, and dander.5
WHY IS THIS HAPPENING?
Exposure to pollen is inevitable, but climate change is making things even worse. Lately, warmer weather has arrived earlier than usual.7 Not only that, but according to the National Oceanic and Atmospheric Administration (NOAA), 2023 was the warmest year globally since 1850 by a “wide margin.” Earth’s temperature has risen by around 0.01° annually, which may not sound like a lot, but has resulted in a 2° increase since 1850.8
Warmer weather leads plants to bloom. So, due to climate change and increased greenhouse gasses, plants bloom earlier. For us, that means pollen is released from plants earlier and in greater amounts, leading to longer and more intense allergy seasons.7 The USDA even writes that climate change by itself “could account for around half of the pollen season lengthening and around 8 percent of the pollen amount increasing.”1
Unsurprisingly, future predictions for allergy seasons fare worse. If we continue producing significant carbon dioxide emissions globally, we could face “up to a 200% increase in total pollen this century.” If this is the case, the pollen season may start 40 days earlier and last 19 days longer.9
Where Does Pollen Come From?
Different plant species release pollen at different times throughout the year. Below are the main culprits for each season in the northern hemisphere.5,6
SPRING
During spring, most of the pollen comes from trees, the most common offender being the birch tree.
SUMMER
The most common pollen offenders are grasses and weeds in the summer.
FALL
Fall is known for the invasive plant ragweed emitting their pollen. An estimated 15.5% of Americans are allergic to ragweed; one plant can produce up to a billion pollen grains during allergy season!
WINTER
Most outdoor allergens are inactive in the winter. Plus, people tend to spend more time indoors when it’s cold and, therefore, be exposed to indoor allergens.
WHAT CAN ALLERGY SUFFERERS DO TO COPE?
Though the future of seasonal allergies looks grim, there are plenty of healthy habits you can implement to stave off the sniffles and safeguard yourself. Let’s look at some suggestions below.3,5,10
MEDICATE
Target direct areas: If a specific part of your body is bothering you with allergies, use a medicine that targets that area. For instance, if your eyes are bothering you, use eye cream. If your nose is bothering you, use nasal spray.
See your doctor: If your allergy meds are not working, see a doctor. They can prescribe stronger meds if needed. Or, you can see an allergist who specializes in allergies.
Immunotherapy: Consider talking to your doctor about immunotherapy. With immunotherapy, you’ll be injected with small amounts of the allergen you’re allergic to, which boosts resilience against that allergen over time.
EAT WELL
A 2023 review study found that a diet that’s too calorie-dense, high in protein or saturated fatty acids, or lacking in fiber can promote allergies.
PLAN
Listen to your body: Note the times of the year you experience allergies. Take any allergy meds before those times of the year. For instance, if you know you have allergies in October, take your allergy meds in September.
Check the weather: If pollen counts are high in your area, consider staying inside, closing your windows, or even wearing a mask.
RELAX
Don’t stress: Yeah, this tip won’t stop allergies entirely. But stress does increase allergy symptoms. Cortisol (a stress hormone) can weaken your immune system, making it harder for your body to deal with allergens.
BONUS – INDOOR ALLERGIES
Even though we’re focusing on outdoor airborne allergies, many suffer from both indoor and outdoor allergies and deal with similar symptoms. These basic healthy housekeeping tips can help.5,12
Watch your Pets: Dander is the dead skin of animals. If you happen to be allergic to dander, make sure to bathe your pets and keep them off furniture.
Clean: Wash your bedding with hot water regularly, and maintain clean surfaces throughout your home. Dander, dust, and even mold can accumulate on these surfaces if you don’t clean enough.
Use Proper Ventilation: Mold grows in damp places, so ensure your home has proper ventilation. While running a dehumidifier can help, remember to take care of it and change the filters. Plus, fix leaks and water damage—these can lead to mold, too.
Remove Fabrics: Consider removing stuffed animals, accent pillows, and carpets, as these may contain allergens as well.
If you’ve been suffering from allergies recently, you’re not alone. For many, allergy symptoms are nothing to sneeze at, but there are measures we can take to ease our discomfort.
