Spring allergy season has returned, bringing discomfort to millions of Americans with symptoms like sneezing, itchy eyes, and runny noses caused by pollen from trees, grasses, and weeds.

The intensity of your allergy symptoms depends on where you live, what specific pollens you’re sensitive to, and your daily habits. Experts say climate change is contributing to longer and more intense allergy seasons. However, treatments have also become more advanced and effective in recent years.

Here’s expert advice for managing allergies so you can still enjoy the outdoors:

Cities With the Worst Allergy Conditions in 2024
Each year, the Asthma and Allergy Foundation of America ranks the toughest cities for allergy sufferers based on pollen counts, use of allergy medications, and availability of specialists. The top five for this year are:

Wichita, Kansas

New Orleans, Louisiana

Oklahoma City, Oklahoma

Tulsa, Oklahoma

Memphis, Tennessee

Types of Pollen That Trigger Allergies
There are three main sources of pollen allergies:

Tree pollen (early spring)

Grass pollen (late spring and early summer)

Weed pollen (late summer to fall)

Trees like birch, cedar, oak, maple, and walnut are frequent offenders, while common grasses include Bermuda, ryegrass, Johnson grass, and Kentucky bluegrass.

How to Monitor Pollen Levels
You can track pollen in your area using tools from the American Academy of Allergy, Asthma & Immunology, which provides daily counts via its website and email alerts.

Tips to Reduce Pollen Exposure
The most effective way to manage allergies is to limit your exposure:

Keep windows shut at home and in the car.

Wear long sleeves outdoors to keep pollen off your skin.

Change clothes and shower after being outside to remove pollen from your body and hair.

Cover your hair with a hat or scarf if you can’t wash it daily.

Avoid getting into bed with clothes worn outside.

Rinsing your nose and eyes with saline can help flush out pollen. Also, face masks (like those used during the COVID-19 pandemic) can block some allergens—though they won’t protect your eyes.

Managing Allergy Symptoms
Nasal sprays sold over the counter are often the most effective treatment, but they need to be used correctly. Dr. Kathleen Mays recommends aiming the spray toward your ear rather than directly up the nose to avoid irritation.

Oral antihistamines such as Claritin, Allegra, and Zyrtec can also help, although they might take longer to work.

If your symptoms are significantly interfering with daily life—affecting sleep or concentration—seeing an allergist for more specialized treatment, like immunotherapy, may be beneficial.

Some popular home remedies, like eating local honey, aren’t effective for allergy relief. According to Dr. Shyam Joshi, honey doesn’t expose you to the airborne pollen that actually causes allergic reactions.

Is Allergy Season Getting Worse?
Yes. Due to climate change, winters are warmer and plants have longer growing seasons, which means pollen is in the air for extended periods.

In some areas, pollen counts have hit record highs. For instance, the Atlanta Allergy and Asthma Center reported a count of over 14,000 pollen grains per cubic meter in late March—a level considered extremely high.