The 7 best ways to combat hay fever as peak season hits – from ‘diaphragm dumbbells’ to supplements

THE sun is shining, the sky is blue – yet for millions of us, this time of year can be pure hell.

Instead of making the most of the warmer weather, we’re inside, battling itchy eyes and runny noses and we just . . .  can’t . . .  stop . . .  sneezing. Hay fever, also known as seasonal allergic rhinitis, affects one in four of us.

It’s a reaction to pollen, which triggers inflammation and increased mucus production – hence the watery eyes, coughing, nasal issues and scratchy throat, mouth and ears.

It can also aggravate lung conditions such as asthma, which affects 7.2million people in the UK, and chronic obstructive pulmonary disease (COPD), which affects 1.2million.

Dr Andy Whittamore, clinical lead for charity Asthma + Lung UK, tells Sun Health: “If you are allergic to pollen and come into contact with it in the air, the muscles around the airways tighten and the airways’ linings become swollen and inflamed with a build-up of mucus, making it difficult to breathe.”

So, what can you do if you want to enjoy the summer without feeling like your face or lungs are under attack?

Here are some simple tactics to consider . . . 

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SENSITIVE, irritated eyes need extra protection during hay fever season, says dermatologist Dr Eva Melegh. She suggests:

Ditch mascara: The sticky consistency makes it a trap for pollen.

Wear sunglasses: The larger they are, and the more they wrap around the eyes, the better. Wipe the lenses and frames regularly with a clean cloth to remove any build-up of pollen.

Try the wraparound sunglasses from allergybestbuys.co.uk, price £22.95.

Use a calming gel or mask on the skin around the eyes: Try Hydrosil Dry Eye Gel (£10.95, skinshop.co.uk), which contains soothing plant sterols to calm irritation and can be worn overnight and under make-up.

Or Optase Cooling Eye Mask (£10.99, boots.com) is perfect for ten minutes of quick relief.

Using eye drops to soothe red and itchy eyes: Try A. Vogel Pollinosan Hay Fever Eye Drops (£13.99, avogel.co.uk). They contain chamomile, hyaluronic acid and sterile water.

HAY fever can inflame your airways and make it harder to breathe.

One option, backed by physios and medics, is inspiratory muscle training (IMT) using a resistance-based device such as the POWERbreathe Plus (£59.99, powerbreathe.com).

It’s been described as “dumbbells for your diaphragm”, as it improves the strength of your respiratory muscles.

Studies show that when asthma patients breathe into the device for five minutes a day for at least three weeks, their symptoms improve by 75 per cent and their medication use drops by 79 per cent.

Dr Simon Taggart, consultant chest and general physician at Spire Manchester Hospital, says: “In addition to your usual use of antihistamines and your preventer device, the POWERbreathe helps to strengthen your breathing during pollen season.”

Speak to your GP, as some devices are available on the NHS with a prescription.

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TRY to keep your windows closed on days with high levels of pollen and pollution, ventilate your home when cooking or cleaning, and consider getting an air purifier if you live in a badly affected area, says Dr Gareth Patterson, an NHS GP.

Try 4 Speed White Air Purifier (£32, dunelm.com), which creates a cleaner and fresher home environment.

Or, Coway Airmega Mighty (£164.99, en.coway.com) is a portable, quiet air purifier that removes pollen, dust and other allergens.

And MedicAir Pro Mini (£599, medicair.co) is a medical-grade purifier that employs the highest-rated HEPA filter to keep the air free of pollutants, including pollen, pet fur, smoke and mould.

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WHEEZING when pollen hits? This clever gadget could help.

The Shaker Medic Plus (£44.99, powerbreathe.com) is a drug-free device said to help clear sticky mucus from your chest — ideal when either hay fever or asthma flares up.

It uses gentle vibrations as you breathe out, shaking loose gunk from your lungs so you can cough it up more easily.

The result? Easier breathing, fewer flare-ups, and less risk of infection.

It’s pocket-sized, easy to use and a smart extra tool when the pollen count soars.

MANY of us check the weather forecast before heading out — so try doing the same for pollen levels.

Dr Gareth Patterson says: “If you suffer from hay fever or seasonal asthma, this is triggered by exposure to tree and plant pollen, so always check the daily pollen count and avoid spending time walking, exercising outdoors or gardening when levels are high.”

The Met Office issues nationwide pollen forecasts for the coming five days.

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EVER tried any anti-hay fever supplements?

The evidence on how effective these are is mixed, but some people swear by them.

Try probiotics. Research suggests that imbalances in gut bacteria can cause inflammation, which may trigger allergies and hay-fever.

A report published in Frontiers In Nutrition found that probiotics may help by modulating the immune system.

Try Wellbio Live Cultures (£16.95, superdrug.com), which contains ten billion gut-friendly cultures.

Vitamin C has antihistamine, anti-inflammatory and antioxidant properties.

In a study in the International Journal Of Otorhinolaryngology And Head And Neck Surgery, 1g daily alleviated hay fever symptoms. Try Vitamin C 1,000mg, right, (£3.50, from hollandandbarrett.com).

Quercetin is a plant flavonoid found in foods. “It has anti-allergic and antihistamine properties,” says registered sports nutritionist Rob Hobson.

“Research shows that quercetin may help to reduce allergies”.

Try eating apples, berries, cherries, grapes, onions, capers, green tea and leafy green veg.

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FROM pollen to dust mites, allergens will also lurk in your bedroom.

The average mattress, for example, can harbour up to ten million dust mites, which can wreak havoc on hay-fever sufferers.

Vacuum your home daily, and consider buying anti-allergy bedding.

Try Silentnight Anti-Allergy Duvet, Pillow and Mattress Protector (£11.99, silentnight.co.uk), which is approved by the British Allergy Foundation and filled with specially treated hollowfibre that protects you from pollen, bacteria and dust mites.

Or the AllerGuard Home Starter Pack (from £229.50 at alleguard.co.uk) includes pillow, duvet and mattress protectors made from light, breathable fabric that has been woven tightly enough to create a barrier against allergens.