Hay fever is triggered by pollen. You cannot avoid pollen completely, but you can reduce how much reaches your eyes, nose, hair, clothes and bedroom.
Quick Answer
Check the pollen forecast, reduce pollen getting into your nose and eyes, wash it off after being outside, and keep pollen out of the bedroom where possible.
If symptoms still get in the way, read the companion guide: Hay fever: tablets, sprays, drops and when to ask for help.
Practical Things To Try
Check the pollen count
On high pollen days, plan outdoor time a little more carefully if you can.
Use a barrier
A thin smear of petroleum jelly around the nostrils can help trap pollen before it gets further in.
Protect your eyes
Wraparound sunglasses can reduce pollen reaching the eyes, especially on windy days.
Wash pollen off
Shower, wash hair and change clothes after being outside when pollen is high.
Keep pollen out
Keep windows and doors closed when pollen is high, especially in the bedroom.
Think about laundry
Avoid drying clothes or bedding outside on high pollen days because pollen can stick to fabric.
What about local honey?
Some people like trying local honey. The evidence that it improves hay fever is limited, but it is a pleasant option for many adults if used like any other sugary food.
Honey should not be given to babies under 1 year old. Take care if you have diabetes, need to limit sugar, or have ever reacted to honey or bee products.
Dr Mel's Notebook
Did you know?
Pollen can travel indoors on hair, clothes, bedding and pets. Your bedroom matters because you spend hours breathing that air.
Try this today
On a high pollen day, change clothes and rinse your hair before bed. Tiny habit, surprisingly sensible.
The evidence
NHS advice includes wearing wraparound sunglasses, showering and changing clothes after being outside, and using petroleum jelly around the nostrils.
Useful Sources
Last updated: 10 July 2026