Expert Tips for Surviving Pollen Season

By Christie DeMason, MD, FAAOA

Spring is here and whether we are ready for it or not, pollen season is here as well. There is a lot of information especially on social media about how to avoid pollen, but not all the tips out there have been studied. Here are some of the recommendations supported by the literature that you can do to avoid pollen this spring.   

Pollen Season

50% of patients with allergies have symptoms in the spring when tree pollen is around. Pollen season, which typically peaks in late March to early April, occurs when there is thick, visible yellow dusting on cars and other surfaces in the spring. Interestingly, the visible pollen is primarily from pine pollen and is not a significant allergen when compared to the microscopic pollen during this time. However, the pine pollen can be a physical irritant. The microscopic airborne pollen that typically cause allergy symptoms are often from oak, hickory, birch and maple trees.¹ The timing and types of allergens vary by geographic region. Pollen season is now starting earlier and extending longer due to the warming climate.² 

Evidence behind the recommendations

When discussing the recommendations on pollen avoidance, It is important to understand how these recommendations came about. The evidence for many pollen avoidance measures is based primarily on their impact on pollen exposure levels rather than clinical validation through randomized trials. This means that rigorous clinical data is lacking that proves these measures that avoid pollen actually reduce allergic symptoms. However, they are widely recommended given their scientific rationale that patients who are allergic will have less symptoms when not around the allergen.³

Limiting time outdoors

Limiting time outdoors especially when pollen count is high can reduce pollen exposure. Limiting outdoor activities during peak pollen times (typically late morning through afternoon) is also recommended. These recommendations reduce pollen exposure but have not been found to reduce symptoms.^3-4

Masking

Masking when outdoors can also be helpful to reduce exposure. Regular medical masks filter out particles greater than 3μm making them effective against pollen which is typically larger than 10μm in size. Oak, hickory, birch and maple tree pollen are all larger than 10μm. It is important for the masks to fit correctly though for the mask to be effective.⁵

Indoor preventions

It is recommended to keep doors and windows and doors to avoid pollen coming inside the house in order to reduce pollen exposure. While this has not been found to reduce symptoms, but using filters has.^3-4  

High-efficiency particulate air (HEPA) filters are recommended and have some of the strongest evidence as they not only to reduce pollen count but they also have been shown to reduce allergy symptoms (both eye and nasal symptoms) when used. When looking for a HEPA filters, most are 99.97% of particulates at the 0.3μm making them effective against pollen (which as discussed above is larger than 10μm in size).⁴

Showering and Laundry

Showering and changing clothes is recommended after pollen exposure. Clothes should be laundered after wearing outside. This is to avoid indoor pollen exposure and has not been proven to reduce symptoms.³

Planting

When possible, selecting low-allergenic landscape plants can reduce pollen exposure. Selecting entomophilous (insect-pollinated) plants over anemophilous (wind-pollinated) species is recommended, as they produce significantly less airborne pollen. This is recommended to reduce pollen burden but has not been proven to reduce symptoms.⁶

Conclusions

Overall these measure help to reduce pollen exposure and is thought to (but not proven in most studies) to help reduce symptoms. While, more studies need to be done, these recommendations should help to get you through the pollen season this year. If you are having significant symptoms despite these recommendations, seeing an otolaryngologist is recommended. 

References

1. Bernstein, J.A., Bernstein, J.S., Makol, R., Ward, S. Allergic Rhinitis: A Review. The Journal of the American Medical Association. 2024.
2. Meiklejohn, D.A., Tummala, N., Lalakea, M.L. Climate Change, Allergic Rhinitis, and Sinusitis. JAMA. 2026 Jan 13;335(2):175-176. doi: 10.1001/jama.2025.19748. PMID: 41335404
3. Roubela,t S., Besancenot, J.P., Bley, D., Thibaudon, M., Charpin, D. Inventory of the Recommendations for Patients With Pollen Allergies and Evaluation of Their Scientific Relevance. International Archives of Allergy and Immunology. 2020.
4. Schutzmeier P, Kutzora S, Mittermeier I, et al. Non-Pharmacological Interventions for Pollen-Induced Allergic Symptoms: Systematic Literature Review. Pediatric Allergy and Immunology : Official Publication of the European Society of Pediatric Allergy and Immunology. 2021.
5. Oğuz, O.,Manole, F.,Bayar Muluk, N.,Cingi, C. Facial mask for prevention of allergic rhinitis symptoms. Front Allergy. 2023;4:1265394. doi:10. 3389/falgy. 2023.1265394.
6. Green, B.J., Levetin, E., Horner, W.E., et al. Landscape Plant Selection Criteria for the Allergic Patient. The Journal of Allergy and Clinical Immunology. In Practice. 2018.