Pollen Allergy and Hay Fever: 8 Everyday Habits to Reduce Your Exposure
Pollen forecast, airing, hair, laundry, car, garden: 8 simple habits when you have a pollen allergy or hay fever, and the signs that mean you should see a doctor.
Runny nose, bouts of sneezing, itchy eyes: when you have a pollen allergy, the season can last a long time. In mainland France, there is pollen in the air about ten months out of twelve: trees in spring, grasses in early summer, ragweed mainly in August and September. Treatment is a matter for your doctor, but a few simple habits help reduce your exposure.
1. Follow the pollen forecast
The French aerobiological monitoring network (RNSA) publishes the allergy risk every week, from 0 (none) to 3 (high), on pollens.fr and the "Alertes pollens" app. On high-risk days, adapt your outings.
2. Air your home at the right time
Air your home for at least 10 minutes a day, preferably early in the morning or in the evening, when there is less pollen in the air.
3. Rinse your hair in the evening
Pollen settles in your hair during the day. Rinsing it in the evening when you get home stops you carrying it onto your pillow.
4. Dry your laundry indoors
In season, laundry drying outside picks up pollen. Dry it indoors.
5. Drive with the windows closed and wear glasses
In the car, keep the windows closed. On foot or by bike, choose the quietest streets and wear glasses to protect your eyes.
6. Avoid tobacco and irritants
Tobacco, cleaning or DIY products, room fragrances, incense and candles irritate the nose and can make symptoms worse.
7. Think about your garden
Avoid planting highly allergenic species. Prune cypress hedges in autumn: it reduces the following year's pollen. Mow the lawn regularly to limit grass flowering.
8. Plan ahead for next season
If your symptoms come back every year at the same time, talk to your pharmacist or doctor before the season starts. Allergy testing with an allergist tells you exactly what you react to.
When to see a doctor
See your doctor if symptoms come back every season, if they disturb your sleep or work, or if you cough, wheeze or feel short of breath: pollen allergy can come with asthma.
Call emergency services (15 or 112 in France) if you have difficulty breathing, swelling of the face, lips or throat, or feel faint.
A moment of calm breathing, designed for people bothered by seasonal allergies
I designed the Seasonal comfort Allergy listening programme for people bothered by seasonal allergies and hay fever who are looking for moments of relaxation and calm breathing: 36 quiet minutes, sitting with your back well supported or lying with your head slightly raised, headphones on, one session every 8 days over 45 days. My advice: note in your diary the period when you usually feel less well, and start the programme a week before. It does not treat allergies and does not replace your treatment or your doctor's advice. To discover the method, the first session of the Anti-Stress programme is free.
Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.
Sources (in French): Santé.fr, Pollen allergies: habits to adopt (2026) · Assurance Maladie, Living with an allergy day to day
🎧 Recommended programme: Seasonal comfort Allergy
To listen to with headphones, in a quiet place, at your own pace.