Managing Hayfever and Flu in Spring

It’s that magical season where the days grow longer, the flowers burst into colour, and the air is filled with the scent of fresh blooms. It all sounds rather idyllic, until you remember the less glamorous reality: seasonal flu is still doing the rounds, and hay fever is gearing up for its yearly assault on your sinuses.

If you are determined to make the most of the sunshine, pub gardens, and countryside walks without spending half your time sneezing into a crumpled tissue, then this is the guide for you. Here is a light-hearted but practical look at how to stay fighting fit now that spring is in full bloom and summer is fast approaching.

1. Be a Handwashing Hero

Good hand hygiene remains one of the simplest and most effective ways to avoid catching seasonal illnesses. Spring and summer may bring warmer weather, but viruses and bacteria are still lurking, particularly on public transport, in shops, and on communal surfaces.

• Washing your hands thoroughly with soap and water for at least 20 seconds can make a huge difference. It is especially important before eating, after being in public spaces, or after blowing your nose.
• If you are out and about and do not have access to soap and water, carrying a small bottle of hand sanitiser can be a real lifesaver.
• Resist the temptation to touch your face, especially your mouth, nose, and eyes, as these are the easiest entry points for germs. A bit of self-discipline now can save you days of misery later.

2. Don’t Let Hay Fever Have You

As trees, grasses, and flowers unleash their pollen into the air, millions of people across the UK start battling itchy eyes, runny noses, and scratchy throats. Hay fever can make even the sunniest day feel unbearable, but there are plenty of ways to manage it.

Start by checking the daily pollen forecast, which you can find easily online or through weather apps. If the pollen count is high, try to limit your time outdoors during peak periods, which are usually early in the morning and late in the evening.

Keeping windows closed during high-pollen times can help minimise the amount of pollen entering your home. If you have been outside, it is a good idea to shower and change your clothes once you come indoors, as pollen clings to skin, hair, and fabric.

Investing in a good antihistamine, preferably a non-drowsy variety, can also work wonders. Some people find relief with nasal sprays or eye drops designed specifically for allergies. You might also consider applying a small amount of petroleum jelly around your nostrils to trap pollen before it enters your nose.

It may not be the height of fashion, but it certainly beats sneezing your way through every social event.

3. Eat Your Way to a Stronger Immune System

There is no better time to freshen up your diet than spring, when lighter, seasonal foods come back into fashion. A well-nourished immune system is your best ally against seasonal bugs, and it all starts with what you put on your plate.

• Aim for a colourful variety of fruits and vegetables, as different colours often indicate different nutrients. Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C, which is essential for immune health.
• Leafy greens such as spinach and kale provide iron and folate, while brightly coloured berries are rich in antioxidants.
• Foods like ginger, garlic, and turmeric are celebrated for their anti-inflammatory properties and can be easily added to soups, teas, or stir-fries.
• Yoghurt with live cultures can also help keep your gut flora healthy, and since much of your immune function is linked to gut health, this is well worth considering.

Of course, a little indulgence is allowed too. Life is about balance, after all.

4. Sleep Like You Mean It

In our busy lives, sleep often becomes the first thing we sacrifice. However, lack of sleep can lower your immune defences, making you far more susceptible to flu viruses and allergy flare-ups.

Aim for seven to nine hours of good-quality sleep each night. This does not mean simply being in bed for that amount of time while scrolling through your phone. Creating a calming bedtime routine — such as reading a book, listening to soft music, or practising relaxation techniques — can help signal to your body that it is time to wind down.

Try to limit caffeine intake in the afternoon, and avoid heavy meals right before bed. Keeping your bedroom cool, dark, and quiet can also dramatically improve the quality of your sleep.

A well-rested body is a resilient body, and you will thank yourself the next time a nasty bug is making its rounds.

5. Enjoy the Great Outdoors... With a Bit of Caution

Fresh air is undoubtedly good for you, boosting your mood, reducing stress, and encouraging physical activity. However, for those sensitive to pollen, the great outdoors can also be a bit of a minefield.

If you are prone to hay fever, choose your outdoor activities and locations wisely. Coastal areas often have lower pollen counts compared to rural countryside settings, so a breezy beach walk could be just the ticket. Urban parks also tend to have less grass pollen than wide-open fields.

Wearing sunglasses can help protect your eyes from airborne pollen, and a wide-brimmed hat can stop pollen from settling in your hair. After spending time outside, a quick shower can rinse off any pollen that has made itself at home on your skin and hair.

And if the thought of mowing the lawn fills you with dread, it might just be the perfect excuse to delegate that task to someone else.

6. Do's and Don'ts to Remember

A few simple practices can make a world of difference when it comes to avoiding illness and managing allergies this season.

Do:

• Stay hydrated. Water helps flush toxins from your body and keeps your immune system functioning properly.
• Carry tissues. Not only are they handy for sneezes, but they also help prevent the spread of germs.
• Keep household surfaces clean, especially if you have pets who may bring pollen indoors.
• Consider using a saline nasal spray to rinse allergens from your nasal passages if you have spent a lot of time outside.

Don’t:

• Ignore the early signs of illness. Early treatment can prevent a minor issue from turning into a major one.
• Overuse decongestants. They can sometimes cause rebound congestion if used for too long.
• Power through serious symptoms. Sometimes the best thing you can do is rest and let your body recover.
• Forget to enjoy yourself. Spring and summer are about making memories, not sitting indoors worrying about every sniffle.

Stay Sunny, Stay Sniffle-Free

Spring and summer in the UK can be truly wonderful, from lazy afternoons in the park to weekends exploring seaside towns. By following a few simple habits — washing your hands, managing allergies smartly, eating well, sleeping enough, and taking some sensible precautions outdoors — you can spend more time enjoying the beautiful season and less time battling sniffles and sneezes.

So, embrace the longer days, the occasional heatwave, and even the inevitable spring showers. With a little care, this could be your healthiest, happiest spring and summer yet.