Your essential guide to a sneeze-free summer

Summer looks set to sizzle and while that’s more than welcome after months of drizzle, it has a definite downside if you happen to be allergic to pollen.

Hay fever isn’t going away. With a huge 15 million Brits have the condition and numbers are rising. So here’s our 20-point sneezing-survival plan.

1 Spot the hidden symptoms

A blocked, runny or itchy nose, red and itchy, watery eyes, sore throat and headaches can all be tell-tale signs of hay fever. More people are getting hay fever for the first time in middle-age but because of variations in the pollen count, they might not suffer the same symptoms every year.

“People mistakenly believe they have a cold, so treat it inappropriately,” says pollen and allergy expert Professor Jean Emberlin. If any of these symptoms last longer than a couple of weeks, see your pharmacist. But see your GP if you also have asthma as uncontrolled hay fever can make it worse.

2 Let out the smoke

Cigarette smoke – your own or someone else’s – irritates the lining of the nose, eyes, throat and airways, making hay fever worse, so ban it at home.

3 Boost your defences

Pack in the fruit and veg and get plenty of exercise to strengthen your immune system. Allergies like hay fever occur when the immune system gets confused, mistaking a harmless substance like pollen for something harmful, putting it into overdrive.

During this process, your body produces the chemical histamine, which causes the symptoms. Last year’s Hay Fever Health Report carried out by Professor Emberlin’s team found that people who eat healthily and exercise are less likely to suffer severe hay fever symptoms.

4 Nip it in the bud

The earlier you start treatment, the more successful it should be. When hay fever symptoms are in full flow, one in 10 sufferers has difficulty working while a third have problems sleeping, according to Opticrom.

Start with over-the-counter antihistamine nasal sprays and eye drops for mild symptoms. Otherwise, try long-acting, non-drowsy antihistamine pills, such as those with cetirizine or loratadine – save money with non-branded versions.

5 Find the culprit

Once you know which pollen or pollens cause problems, you can try to avoid them. Keep a diary of when and where you get symptoms and match them against a pollen calendar. You can download one for free at www.zirtek.co.uk.

6 Watch what you eat

If you’re allergic to birch pollen, eating uncooked apples and stone fruits can make symptoms worse.

7 Lighten up

The Lumie Haylight (£49.95) is a pocket-sized phototherapy device, which has two tubes that you insert into your nostrils for three minutes, three to four times a day. It emits light that works on the membranes inside the nose, reducing production of histamine. It might sound odd but it doesn’t have side effects and is scientifically proven. Visit www.lumie.com.

8 Put up barriers

There are plenty of barrier balms that trap pollen before it gets into the respiratory system. But Prevalin (£9.22) is a new nasal spray that goes even further. It deactivates the pollen inside the nose, forms a microgel barrier to protect the nasal lining and helps to remove pollen from the nostrils.

In a study, 75% of hay fever sufferers said they preferred Prevalin to their usual treatment. It’s also safe for kids and pregnant women. Visit www.westonsinternet.co.uk.

9 Clear the air

Air purifiers capture pollen grains that are circulating in the air at home. The best are those given Allergy UK’s seal of approval. Visit www.allergyuk.org.

10 Check the count

On high pollen count days, try to stay indoors and, if you go out, wear wrap-around sunglasses to protect your eyes. You can find out the pollen count on weather forecasts.

11 Escape the city

Hay fever symptoms are worse in cities as pollution reacts with the pollen, making it more powerful. Pollen counts are usually lower close to the coast and on higher ground. If you’re going on holiday, pick a low-pollen location with the help of pollen maps. Maps of the UK and Europe, can be downloaded free at www.nasacort.co.uk.

12 Chill out

Stress produces the hormone cortisol, which affects the immune system and prolongs symptoms. The Hay Fever Health Report found seven out of 10 sufferers with high stress suffered severe symptoms.

13 Ignore the old wives’ tales

Many people believe that eating local honey can help. Unfortunately, it turns out it’s a myth. As honey is derived from bee pollination from flowers and most people’s hay fever is triggered by grass or tree pollen, honey might be scrummy, but it will do very little to relieve symptoms.

14 Time it right

Keep windows shut at peak pollen times of day – that’s between 7am and10am and 5pm and 7pm. Try to limit time spent outdoors during those hours if possible.

15 Bin the booze

As well as making you more sensitive to pollen, alcohol is dehydrating, which makes the symptoms seem worse.