Spring may bring warmer days and colourful gardens, but for Australians living with hay fever, it can also mean weeks of sneezing, congestion, itchy, watery eyes and an irritatingly itchy nose or throat.

Hay fever, also known as allergic rhinitis, occurs when the immune system reacts to substances breathed in from the air. Common triggers include pollen from grasses, trees and weeds, as well as dust mites, mould spores and animal dander.

According to the Australasian Society of Clinical Immunology and Allergy, almost one in four Australians reported having allergic rhinitis in the 2023 National Health Survey (Source: ASCIA Allergic Rhinitis Clinical Update, 2024). Although it is often treated as little more than a seasonal nuisance, hay fever can affect sleep, concentration and everyday activities. It can also make asthma more difficult to control.

Completely avoiding pollen is rarely possible, but identifying your triggers and making a few changes to your routine may help reduce exposure and make symptoms easier to manage.

1. Check the pollen forecast

Pollen levels vary depending on the weather, time of year and where you live, so checking the local pollen forecast can help you plan ahead.

The National Asthma Council Australia recommends trying to avoid outdoor activities when pollen counts are high or extreme, particularly on windy days and around thunderstorms. If you enjoy gardening, consider leaving the lawn mowing to someone else and staying indoors while the grass is being cut.

When you cannot avoid being outside, sunglasses may help protect your eyes from airborne pollen. A face mask may also be useful in situations where exposure is difficult to avoid.

2. Avoid bringing pollen indoors

Pollen can settle on clothing, hair and skin while you are outside, then travel into your home with you.

After spending time outdoors on a high-pollen day, showering and changing your clothes may help reduce the amount of pollen you carry inside. Avoid drying sheets, towels and clothing on an outdoor clothesline when pollen levels are high or extreme.

Keeping windows closed on high-pollen days can help limit how much pollen enters your home. When driving, close the windows and use the recirculated-air setting, making sure the car’s cabin air filter is changed as recommended.

3. Use a saline nasal spray or rinse

A saline nasal spray or rinse can help clear allergens, dust and pollutants from the nasal passages while keeping the lining of the nose moist.

FESS Original Nasal Spray contains a non-medicated saline solution that works by thinning mucus and gently washing away allergens, dust and pollutants. This supports the nose’s natural cleansing process when the spray is used regularly and early.

If you also use a medicated nasal spray, the National Asthma Council Australia advises using the saline spray or rinse first, gently clearing your nose and waiting around 15 minutes[1] before applying the medication. Always follow the directions provided with each product or ask a pharmacist for support on correctly using nasal sprays.

FESS Original Nasal Spray 30ml has an RRP of $12.25 and is approved by Sensitive Choice, a program of the National Asthma Council Australia.
Always read the label and follow the directions for use.

4. Target the triggers that affect you

Regular cleaning can help reduce indoor allergens such as dust mites and mould, but there is little benefit in attempting to eliminate an allergen unless it has been identified as one of your triggers.

If dust mites are a confirmed trigger, washing bedding regularly in water hotter than 60°C can kill dust mites and remove the allergens they produce. A vacuum cleaner fitted with a HEPA filter may help capture small particles, while damp-dusting hard surfaces can prevent dust from being scattered into the air.

Australian clinical guidance notes that individual measures such as vacuuming or using special bedding are not guaranteed to improve symptoms when used alone. A doctor can help identify likely triggers and advise whether allergy testing or a broader management plan may be helpful.

5. Watch for mould, smoke and other irritants

Mould spores can trigger allergic rhinitis in some people, making it important to address damp or poorly ventilated areas of the home. Repair leaks, use exhaust fans in bathrooms and kitchens, and seek professional advice for extensive or recurring mould.

An air purifier may provide some benefit for people who continue to experience symptoms indoors, although it will not remove every potential trigger.

Smoke, strong fragrances and fumes from some cleaning products can also irritate the nose and worsen symptoms. Avoid cigarette smoke and choose cleaning products carefully if you find that strong scents or chemicals affect you.

6. Speak to a pharmacist or doctor about treatment

Treatments for allergic rhinitis include corticosteroid nasal sprays, antihistamine nasal sprays and antihistamine tablets. The best choice will depend on your symptoms, medical conditions and any other medicines you take.

Corticosteroid nasal sprays are considered the most effective treatment for allergic rhinitis and generally work best when used regularly. However, they do not provide instant relief and can take several days, or up to two weeks, to reach their full effect.

Professional advice is particularly important for older Australians, as some hay fever and decongestant products may not be suitable for people with certain health conditions or may interact with other medicines. Some older antihistamines can also cause drowsiness.

Seek medical advice if symptoms are severe, continue despite treatment or include persistent pain, nosebleeds, loss of smell or blockage affecting only one side of the nose.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.