Understanding Hay Fever: Causes, Symptoms & Natural Remedies

Hay fever (also known as seasonal allergic rhinitis) affects thousands of people each year, especially as pollen counts climb with the change of seasons. If you’ve found yourself dealing with a constant runny nose, sneezing fits, or itchy eyes when the seasons change, hay fever may be to blame.

Key Highlights

• Hay fever is caused by the immune system overreacting to airborne particles, causing inflammation and irritation in the nose, eyes and throat.
• Pollen is the most common trigger of seasonal hay fever, however, mould spores, dust mites, and pet dander can also result in hay fever-like symptoms all year round.
• Symptoms can vary from mild to severe, and may differ depending on the specific allergen.
• Common hay fever symptoms include sneezing, runny nose, itchy or watery eyes, itchy throat or ears, sinus pressure or fatigue and trouble concentrating.
• Knowing which allergen is triggering symptoms is key to finding the fastest and most effective relief.
• Natural ways to manage hay fever symptoms include restricting time outside and keeping windows closed when pollen counts are high, using a saline nasal rinse or using Hay fever Plus – a natural oral remedy for hay fever symptom support.

If hay fever is getting in the way of enjoying your day-to-day life, you’re not alone, and there are steps you can take to get ahead of it. By understanding your triggers and making small changes to reduce exposure, you can ease the burden of seasonal allergies.

Common causes of hay fever and seasonal allergic rhinitis

Hay fever is caused by the immune system overreacting to harmless airborne substances like pollen, spores or other particles. When these allergens are inhaled or land on skin, the body produces histamine and other chemicals, causing inflammation symptoms such as irritation in the eyes, nose and throat.

Pollen is the most common trigger of seasonal hay fever symptoms, usually starting in spring but continuing well into summer depending on local plant growth, rainfall and wind directions. Other airborne allergens, such as mould spores, dust mites, or pet dander, can also result in hay fever-like symptoms that are present all year round.

Symptoms of hay fever

Whether the hay fever is seasonal or all year round, the symptoms are the same and can vary from mild to severe depending on how the body reacts to the specific allergen. The most common symptoms include:

• Sneezing, often in fits
• Runny or blocked nose
• Itchy or watery eyes
• Itchy throat, ears, or roof of the mouth
• Sinus pressure or facial pain
• Fatigue or trouble concentrating (often due to poor sleep)

In some cases, direct contact with pollens and other airborne allergens can trigger allergic contact dermatitis – rashes or hives on exposed that appear on exposed areas like the hands, face, neck or arms.

Symptoms tend to worsen on days with high pollen counts and can be particularly frustrating when they interfere with sleep, work, or outdoor activities, especially if what is being used to manage symptoms causes drowsiness.

Factors that can increase hay fever risk

Some people are more prone to developing hay fever than others. The following risk factors may increase your chances of experiencing hay fever symptoms

• Family history of hay fever, asthma, or eczema
• Exposure to allergens at a young age (especially in urban environments)
• Living or working outdoors where pollen exposure is high
• Smoking or exposure to second-hand smoke
• Air pollution, which can aggravate allergic responses
• Existing respiratory conditions such as asthma or chronic sinusitis

Understanding your risk factors can help you take proactive steps to reduce exposure and manage symptoms more effectively.

How to reduce exposure to pollen and airborne allergens

Understanding which allergens are causing symptoms can help reduce exposure to them. Here are some practical tips:

Note the seasonality

If hay fever symptoms start in early spring, the cause is likely to be grass or pine pollen. If later in the summer, it could be weeds or trees that are triggering symptoms.

Track your symptoms

Take note of when symptoms flare up to identify any patterns. If symptoms are worse after spending time outdoors, then airborne pollens are the most likely cause. If worse when indoors, it may be mould, dust mites or pet dander.

Check local pollen forecasts

Pollen levels are usually highest on dry, warm, windy days, especially in the early morning. Keeping windows closed or staying indoors when the pollen count is high can be helpful but isn’t always practical.

Keep air filters clean

If your home has a ventilation system, make sure you keep up to date with replacing the filters.

Natural ways to help manage hay fever symptoms

If you’re looking to manage hay fever symptoms without relying on antihistamines or treatments that cause drowsiness, there are several gentle, natural approaches worth considering:

Use a Natural Remedy

Hayfever Plus is our natural non-drowsy remedy to support the body’s normal response to airborne allergens. It’s easy to take, fast-acting, and doesn’t cause drowsiness, unlike many conventional antihistamines, making it an ideal option for people who want to stay sharp and focused during the day.

This natural remedy can be used daily for ongoing symptom support and can also provide relief for those times when symptoms flare up unexpectedly. It’s safe for people of all ages and stages – even those who are pregnant or breastfeeding – and can be taken alongside other treatments and prescription medications.

Know your local pollen count

Keeping an eye on the pollen forecast can help reduce your exposure and plan activities around high-risk times.

• In New Zealand: MetService Pollen Forecast provides seasonal updates and allergen breakdowns.
• In Australia: Pollen Forecast offers daily data for key cities including Melbourne, Sydney and Brisbane.

Reduce exposure to pollen

• Close windows on high pollen days.
• Avoid outdoor activities early in the morning when pollen levels peak.
• Shower and change clothes after being outside to remove pollen from your skin and hair.

Use a Saline Nasal Rinse

Rinsing your sinuses with saline can help wash out pollen and relieve nasal congestion naturally.

Stay Hydrated

Drinking water helps thin mucus and keep nasal passages more comfortable.

Wash Bedding Regularly

Pollen and other allergens can collect on pillowcases and sheets—especially if you have windows open or pets on the bed.

More support for seasonal allergy sufferers

For a broader look at allergy types and ways to support your system year-round, take a look at our blog on seasonal allergies: causes, symptoms and natural support. It covers additional allergens like dust mites and mould, and how our remedies can form part of a proactive approach to allergy management.

Final thoughts

Hay fever and seasonal allergic rhinitis are common issues during spring and summer when pollen counts spike. Understanding the triggers and making a few adjustments to routines can significantly reduce the impact of symptoms.

Natural remedies like Hayfever Plus provide an effective alternative to traditional antihistamines, without the drowsy side effects. That means you can get on with your day, whether you’re heading into work, walking the dog, or planning to spend time outside.