Here's how experts say you can help manage your hay fever symptoms naturally, without the need for medication08:00, 24 May 2026The Spring Bank Holiday weekend is finally upon us and the UK is basking in glorious sunshine amid a sweltering heatwave. With temperatures expected to soar to 33°C in some parts of the country, it's vital that people stay on top of things to get through the weekend and whatever it throws at them.‌One crucial issue affecting countless Brits is hay fever, and with the mercury rising, sufferers are certain to feel the impact. Claire Nevinson, Superintendent Pharmacist at Boots, explained: "Hay fever is an allergic reaction to pollen, a fine powder produced by certain plants. Symptoms typically occur when the pollen comes into contact with your mouth, nose, eyes and throat."‌She continued: "There isn't a definite way to determine what the hay fever season will be like each year, however the weather is a good indicator as this plays a significant role in the production, distribution and dispersion of pollen.‌"Typically, hay fever is seen to be heightened between the months of late March and September, particularly when it is warm, humid and windy as this is when the pollen count is at its highest."However, there are different types of pollen that can bring on hay fever. For example, tree pollen counts are highest between late March and mid-May, whilst grass and weed pollen counts are highest between mid-May and September."‌A recurring piece of advice is to limit your exposure to pollen, as this will only worsen hay fever symptoms. By remaining indoors and keeping windows and doors shut, you'll be able to reduce the impact of side effects, reports the Express.With all of this in mind, experts have revealed their top preventative measures that everyone can adopt to lessen the effects of hay fever without relying on medication. Here's how you can get through the next heavy bout of pollen.‌Take a showerDr Harpreet Sarna, Vitality's Chief Medical Officer, said: "On warm dry days when the pollen count is at its peak, you can avoid worsening your symptoms by taking a shower when you get home. Washing your hair thoroughly and putting on a fresh set of clothes will remove any residual pollen and lower the risk of irritation. If you struggle with itchy eyes, over-the-counter eye drops may also help relieve these symptoms."Use VaselineDr Sarna continued: "Placing a small amount of Vaseline by your nose can catch pollen and prevent it from aggravating your symptoms. Vaseline provides a barrier to catch pollen particles and relieve the effect of sore skin often caused by hay fever symptoms."Bring your laundry indoorsClaire said: "If you are drying laundry outdoors, there's a chance that pollen could enter the house on clothing, especially when pollen counts are high. Try to dry your laundry indoors instead to help minimise the amount of pollen that could fall onto your clothes and bedding."‌Check your bedtime routineSammy Margo, a Chartered Physiotherapist and sleep expert at Dreams, outlined several steps people can take in their bedroom to keep pollen under control. These include using essential oils and even chilling your bed linen.She explained: "Before bedtime, consider placing your pillow in the freezer for a few hours. This not only cools your pillow but may also reduce allergens too. Cooling the pillow can create an inhospitable environment for dust mites, as studies suggest that lower temperatures may inhibit the growth of allergenic fungi.‌"Infuse your laundry with a few drops of essential oils like eucalyptus or tea tree oil. Not only will they add a pleasant aroma, but they may also help repel dust mites. Essential oils, particularly eucalyptus and tea tree oil, are well-known for their antimicrobial properties."A surprising but effective method to reduce allergens in the bedroom involves freezing the soft toys that you keep on your bed in a sealed bag. According to various studies, low temperatures, such as those achieved in a freezer, may effectively kill dust mites and reduce allergens in soft furnishings."Cut down on alcoholDr Luke Powles, Associate Clinical Director at Bupa Health Clinics, said: "Alcohol can worsen hay fever symptoms. Beer, wine, and spirits all contain histamine, a chemical that triggers allergic reactions. Histamine can make you more sensitive to pollen, and alcohol can also dehydrate you, which can make your symptoms even worse.Article continues below"If you suffer with hay fever, it's best to limit your alcohol intake. If you do choose to drink, drink plenty of water to stay hydrated. You may also want to take an over-the-counter antihistamine to help relieve your symptoms."Rinse nasal passages with salt waterClaire said: "Rinsing of nasal passages with salt water can help flush out pollen and other allergens trapped in your nose. This can help to relieve congestion such as a runny nose and sneezing."