BY THE OPTIMIST DAILY EDITORIAL TEAM
If your spring allergies feel worse than they did five years ago, there is a reason for that, and it is not you getting older or more sensitive.
A study published in 2021 found that pollen season now starts 20 days earlier than it did in 1990 and produces 21 percent more pollen. That is not a small shift. For 2026, AccuWeather is forecasting elevated pollen levels already underway in parts of the South and West, with some areas expected to see a stronger early tree pollen season and a potential grass pollen spike later in the year. Spring allergies affect around 60 million people in the US annually, according to the CDC. Unfortunately, the season is getting longer and harder to outrun.
Why the pollen season keeps getting worse
Climate change is the driving factor, and the mechanism is direct. Dr. Purvi Parikh, an allergist with the Allergy & Asthma Network, explains it this way: “Pollen seasons are getting earlier and earlier due to climate change, causing unseasonably high temperatures starting earlier than typical springtime. On top of that, climate change causes higher CO2 levels, which contribute to super-pollinator plants that produce more pollen and higher counts. So, not only are the seasons longer, but also stronger.”
More pollen means more allergic response. The immune system creates IgE antibodies against specific allergens; when those allergens show up in high numbers, it releases histamines (the chemical behind sneezing, congestion, and itchy eyes). The higher the pollen count, the more histamines, the worse the symptoms. If your allergies seemed calmer during the years when mask-wearing was common, that was not a coincidence. Masks filter airborne allergens. Dr. Parikh notes, though, that climate change is the much larger driver of the season’s trajectory, and that trend is not going anywhere.
How to reduce your exposure to pollen at home
There are practical ways to lower the amount of pollen you encounter each day. Dr. Fred Pescatore, author of The Allergy & Asthma Cure, recommends keeping windows and doors closed on high-count days: “Try to keep your doors and windows closed on days where the pollen count may be high to help avoid pollen entering your home and getting on surfaces.” Avoid mowing the lawn or doing yard work on warm days when pollen is high; that kind of activity concentrates your exposure right where you are breathing.
One of the most overlooked habits is what you do when you come inside. “Changing your clothes at night is crucial after spending the day outside, as this will stop you from tracking pollen inside your home and bed,” Pescatore says. A shower before bed matters too: “Taking a shower before bed will also help remove pollen from your hair and skin. If you don’t do this, pollen can continue to cause irritation throughout the night.”
What actually helps with symptoms
For over-the-counter relief, Dr. Parikh recommends 24-hour antihistamines like Claritin, Zyrtec, and Allegra, which are the most widely available options. One important note: she advises against combination products that add a decongestant to the antihistamine, as those can worsen symptoms over time.
Diet and hydration are worth adjusting as well. Pescatore recommends scaling back sugar, gluten, and dairy during allergy season, since these can amplify the body’s inflammatory response. “Swap these foods for local seasonal produce to decrease inflammation,” he says. On hydration: “Your body produces more histamines when it’s dehydrated, so drinking water can help prevent your symptoms from getting worse.” For those interested in a supplement option, Pescatore also points to Pycnogenol (French maritime pine bark extract) as a natural anti-inflammatory that some people find useful for reducing allergic response.
When to see a doctor
Most symptoms are manageable with the above. But Dr. Parikh is direct about when to get medical attention: if you experience coughing, wheezing, shortness of breath, chest tightness, or chest pressure, see a doctor. These can be early signs of asthma. Also worth a call to your physician if over-the-counter medications are not making a dent after a few days, or if eye, nose, throat, or skin symptoms keep worsening.
The season ahead looks to be a rough one in several parts of the country. But with the right habits in place, it is possible to get ahead of the worst of it rather than just reacting when symptoms hit.
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