Hay Fever Tips & Treatment — Reduce Your Symptoms

Practical Tips

Plan outdoor activities wisely

Pollen concentrations are highest between 06:00 and 10:00 and in the late afternoon. Exercise or walk preferably after a rain shower — rain washes pollen from the air. On dry, windy days it is better to stay indoors.

Ventilate at the right time

Good ventilation is important, but open windows and doors in the early morning (before 07:00) or after a rain shower. During the day pollen concentrations outside are too high. Prefer to use an air purifier with HEPA filter indoors.

Clothing & hygiene outdoors

After a day outside, immediately change your clothes and shower before bed. Pollen stick to hair and clothing. Don't dry laundry outside on high-pollen days. Wear sunglasses outdoors to protect your eyes.

Antihistamines & nasal sprays

Non-sedating antihistamines (cetirizine, loratadine, fexofenadine) relieve sneezing, itchy eyes and runny nose. Start them a week before the season. Nasal corticosteroids (budesonide, fluticasone) are more effective for nasal congestion. Consult your GP for personalised advice.

Diet & cross-allergies

Some foods contain proteins similar to pollen and cause extra symptoms (oral allergy syndrome). With birch pollen: apple, pear, carrot, celery, hazelnut. Heating food often neutralises the allergy-causing protein. Omega-3 (oily fish, linseed) can reduce inflammatory reactions.

Make your bedroom pollen-safe

Keep bedroom windows closed during the day. Wash bedding weekly at at least 60°C. Use a humidifier or air purifier with HEPA filter. Avoid flowers with a lot of pollen in the bedroom. Vacuum carpets regularly.

Treatment of Hay Fever

Self-care versus medical treatment

Mild hay fever can be well managed with over-the-counter antihistamines and preventive measures. With more severe symptoms — such as asthma-like symptoms, chronic sinusitis or severe eye inflammation — it is wise to consult a GP. They can refer to an allergist for a comprehensive allergy test and immunotherapy.

Immunotherapy (desensitisation)

Immunotherapy is the only treatment that addresses the underlying hypersensitivity. Small, gradually increasing amounts of the allergen are administered (via injections or sublingual drops/tablets). After a treatment period of 3 to 5 years, symptoms are significantly reduced or even completely gone in most patients. Ask your GP whether this is suitable for you.

Medications overview

Antihistamines (oral): cetirizine, loratadine, fexofenadine, bilastine. Non-sedating, suitable for daily use.
Nasal corticosteroids: budesonide, fluticasone, mometasone. Most effective for nasal congestion. Work after 3–7 days.
Antihistamine eye drops: for severe eye symptoms such as itching and watery eyes.
Sodium cromoglicate nasal spray: preventive use, less powerful than corticosteroids.
Decongestants: short-term use for severe congestion, max 7 days due to rebound effect.
Montelukast: leukotriene antagonist, sometimes used in combination of hay fever and asthma.

When to see a doctor?

Consult a GP if: symptoms seriously interfere with daily life or sleep, over-the-counter medicines are insufficient, you also suffer from breathlessness or wheezing, or if you suspect hay fever for the first time and want a diagnosis.

Frequently Asked Questions

What are the first signs of hay fever?

Typical first symptoms are repeated sneezing, a runny or blocked nose, itchy and watery eyes and a burning sensation in the throat and nose. Symptoms occur upon exposure to specific pollen you are allergic to.

Can hay fever get worse as you age?

Hay fever can occur or worsen at any age. In some people symptoms decrease over the years, in others they increase — particularly when an allergy extends to more pollen types. Immunotherapy can reverse this process.

Does an air purifier really help against indoor pollen?

Yes, an air purifier with a true HEPA filter (class H13 or H14) effectively removes pollen grains from the air. Place it in the bedroom and rooms where you spend a lot of time. Replace filters on time — a clogged filter is counterproductive.

Can I safely exercise outside during pollen season?

Yes, with good planning. Exercise early in the morning (before 07:00) or after rain showers. Wear sports glasses or swimming goggles in strong winds. Take an antihistamine 30 minutes before exercising. Shower immediately after exercise and wash your hair. Check the pollen level on PollenAlert.nl before you go.

Do antihistamines work better if taken daily?

For most people yes. Daily (preventive) use provides stable blocking of histamine receptors. Ideally start 1–2 weeks before the beginning of the pollen season. Single use "when needed" is less effective than continuous protection.

Which diet helps with hay fever?

No diet cures hay fever, but food can influence symptoms. Avoid foods you are cross-allergic to (see tips above). Foods rich in omega-3 (oily fish, walnuts, linseed) and vitamin C (peppers, citrus fruit) can have an anti-inflammatory effect. Alcohol — particularly white wine and beer — increases histamine production and can worsen symptoms.

Is hay fever hereditary?

Yes, there is a strong genetic component. If one parent is allergic, a child has about a 30–40% chance of hay fever or another atopic condition. If both parents are allergic, this rises to 60–70%. However, people without family history can also develop hay fever through prolonged exposure to high pollen concentrations.

How long does pollen season last in the Netherlands?

The total pollen season in the Netherlands runs from January (hazel) to October (mugwort). Each pollen type has its own peak. The most demanding period for most people is March–September, with an absolute peak for grass pollen in May–July. See the pollen types page for the full calendar.

Hay Fever Tips & Treatment — Fewer Symptoms