Handling hayfever

Hayfever can be a real pain for runners this time of year especially as some medication can be on banned lists.

Fear not, here’s some great tips to keep you moving!

• Tie your hair up before going on your run and wear a hat, cap or other head cover to prevent pollen particles being caught in your hair. And wear wraparound sunglasses to prevent the pollen coming in contact with your eyes.
• After washing your hands as soon as you get back home, wash your face on high pollen count days. This will wash away allergens so that they can’t cause a reaction, and a cool compress will soothe sore eyes. Changing your clothes and taking a shower will wash away allergens so that they can’t cause a reaction.
• Ensure the house is vacuumed regularly, especially beds and fabrics to remove pollen, and damp dust surfaces – this removes the pollen without dispersing it into the air. Keep windows and doors closed and use an air conditioner to capture the pollen particles. Keep cuddly toys and blankets in a cupboard to prevent the build-up of allergens on them.
• Dry your clothes indoors rather than on an outdoors clothesline to prevent pollen particles being blown onto the clothes by the wind.
• Take a bath or shower at night before sleeping to remove pollen particles from your hair and body. This will also help relax you and help get a good night’s sleep. An NPARU study showed that people who slept at least 7 hours a night suffered significantly milder symptoms than those who slept no more than 5 hours each night. Apply an allergen barrier balm before sleeping to keep out the pollen during the night. Wash bedding very regularly to remove allergens.
• A healthy diet can also help with hay fever. Eating healthily helps to keep our respiratory system strong. Some foods such as ginger or fresh basil, ease blocked nasal passages, helping us to breathe more easily, whilst others such as spinach and almonds contain nutrients that can help boost our immune systems and help our bodies fight sinus and respiratory infections, which are linked to allergies and hay fever.