atlanta — Allergy season can be miserable for tens of millions of Americans when tree, grass and other pollens cause runny noses, itchy eyes, coughing and sneezing.
Where you live, what you’re allergic to, and your lifestyle can make a big difference when it comes to the severity of your allergies. Experts say climate change is leading to longer, more intense allergy seasons, but they also point out that seasonal allergy treatments have become more effective over the past decade.
Here are some tips from experts for avoiding allergy symptoms — and just maybe enough to let you enjoy the outdoors.
New cities top the list of “allergy capitals”
The Asthma and Allergy Foundation of America releases an annual ranking of the most challenging cities to live in if you have allergies, based on use of over-the-counter medications, pollen counts and the number of allergy specialists available.
This year, the top five cities are: Boise, Idaho; San Diego; Tulsa, Oklahoma; Provo, Utah; Rochester, New York.
Pollen helps plants reproduce — and makes us miserable
Pollen is the powdery substance made by seed-producing plants and trees that is part of the reproductive process. In early spring, tree pollen is the main culprit. Grasses are then pollinated, followed by weeds in late summer and early fall.
Some of the most common tree pollens that cause allergies include birch, cedar, cottonwood, maple, elm, oak and hickory, according to the Asthma and Allergy Foundation of America. Grasses that cause symptoms include Bermuda, Johnson, rye and Kentucky bluegrass.
Elena Ivanov, a visitor from San Jose, California, walks through a field covered in flowering poppies near the Antelope Valley California Poppy Reserve in Lancaster, California, on March 30, 2022.
AP Photo/Jay C. Hong, file
Here’s how to track pollen levels
Pollen trackers can help you decide when to go outside. The American Academy of Allergy, Asthma and Immunology tracks levels through a network of counting stations across the United States. It is available on its website and via email.
The first step is to try to avoid pollen completely
The best and first step to controlling allergies is to avoid exposure to them. Keep the windows of your car and home closed, even when it’s nice outside.
If you go outside, wearing long sleeves can keep pollen away from your skin to help avoid allergic reactions, said Dr. James Baker, an allergist at the University of Michigan. He added that it also provides some sun protection.
When you return home, change your clothes and shower daily to make sure all pollen is removed from you, including your hair. If you can’t wash your hair every day, try covering it when you go out with a hat or scarf. Don’t get into bed wearing your outer clothing, because the pollen will follow you.
Experts said it is also helpful to rinse your eyes and nose with a saline solution to remove any pollen. And the same masks that helped us overcome the pandemic can protect you from allergies — although they won’t help with eye symptoms.
How to relieve allergy symptoms
Over-the-counter nasal sprays are among the most effective treatments for seasonal allergies, experts said.
But Dr. Kathleen May, an allergist at Augusta University in Georgia, said patients often use them incorrectly, leading to irritation of parts of the nose. She suggested pointing the nozzle outward toward your ear rather than straight up your nose.
Over-the-counter allergy pills, such as Claritin, Allegra, and Zyrtec, are helpful, but they may not be as effective as quickly because they are taken orally, experts say.
If your allergy symptoms are affecting your quality of life, such as causing you to lose sleep or lose focus at work or school, it may be time to consider making an appointment with an allergist. There are medications that can train your immune system not to overreact to allergens.
Some allergy relief treatments circulated on social media or suggested by celebrities have been debunked – such as incorporating local honey into your diet to expose yourself to pollen.
That’s because the flowers pollinated by bees typically don’t contain the airborne pollen that causes allergy symptoms, said Dr. Shyam Joshi, an allergist at Oregon Health & Science University.
Does the allergy season change?
Winters are milder and growing seasons are longer as the climate changes, which means there is a greater chance of pollen remaining in the air, leading to longer and more severe allergy seasons.
Last year was one of the most intense allergy seasons on record, especially in the southeastern United States
___
A version of this story was published on April 19, 2025. The writer is no longer with The Associated Press.
___
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Education Media Group and the Robert Wood Johnson Foundation. AP is solely responsible for all content.
Copyright © 2026 The Associated Press. All rights reserved.