Elena Ivanov, visiting from San Jose, Calif., walks across a field covered with blooming poppies near the Antelope Valley California Poppy Reserve in Lancaster, Calif., March 30, 2022. (AP Photo/Jae C. Hong, File)2026-03-22T11:15:25Z ATLANTA (AP) Allergy season can be miserable for tens of millions of Americans when trees, grass, and other pollens cause runny noses, itchy eyes, coughing and sneezing.Where you live, what youre allergic to and your lifestyle can make a big difference when it comes to the severity of your allergies. Experts say climate change is leading to longer and more intense allergy seasons, but also point out that treatments for seasonal allergies have become more effective over the last decade. Here are some tips from experts to keep allergy symptoms at bay maybe even enough to allow you to enjoy the outdoors.New cities top the list of allergy capitalsThe Asthma and Allergy Foundation of America issues an annual ranking of the most challenging cities to live in if you have allergies, based on over-the-counter medicine use, pollen counts and the number of available allergy specialists. This year, the top five cities are: Boise, Idaho; San Diego; Tulsa, Oklahoma; Provo, Utah; and Rochester, New York. Pollen helps plants reproduce and makes us miserable Pollen is the powdery substance made by seed-producing plants and trees that is part of their reproductive process. Earlier in the spring, tree pollen is the main culprit. After that grasses pollinate, followed by weeds in the late summer and early fall.Some of the most common tree pollens that cause allergies include birch, cedar, cottonwood, maple, elm, oak and walnut, according to the Asthma and Allergy Foundation of America. Grasses that cause symptoms include Bermuda, Johnson, rye and Kentucky bluegrass. Heres how to track pollen levelsPollen trackers can help you decide when to go outside. The American Academy of Allergy Asthma and Immunology tracks levels through a network of counting stations across the U.S. Counts are available at its website and via email. This article is part of APs Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well. The first step is to try to avoid pollen altogetherThe best and first step to controlling allergies is avoiding exposure. Keep the windows in your car and your home closed, even when its nice outside. If you go outside, wearing long sleeves can keep pollen off your skin to help ward off allergic reactions, said Dr. James Baker, an allergist at the University of Michigan. It also provides some sun protection, he added.When you get home, change your clothes and shower daily to ensure all the pollen is off of you including your hair. If you cant wash your hair every day, try covering it when you go outside with a hat or scarf. Dont get in the bed with your outside clothes on, because the pollen will follow. Its also useful to rinse your eyes and nose with saline to remove any pollen, experts said. And the same masks that got us through the pandemic can protect you from allergies though they wont help with eye symptoms. How to relieve allergy symptomsOver-the-counter nasal sprays are among the most effective treatments for seasonal allergies, experts said. But patients often use them incorrectly, irritating parts of the nose, said Dr. Kathleen May, an allergist at Augusta University in Georgia. She suggested angling the nozzle outward toward your ear rather than sticking it straight up your nose. Over-the-counter allergy pills like Claritin, Allegra and Zyrtec are helpful, but may not be as effective as quickly since theyre taken by mouth, experts said. If your allergy symptoms are impacting your quality of life, like causing you to lose sleep or loose focus at work or school, it might be time to consider making an appointment with an allergist. There are medications that can train you immune system not to overreact to allergens. Some remedies for allergy relief that have been circulating on social media or suggested by celebrities like incorporating local honey into your diet to expose yourself to pollen have been debunked. Dr. Shyam Joshi, an allergist at Oregon Health and Science University, said thats because the flowers that bees pollinate typically dont contain the airborne pollen that causes allergy symptoms. Is allergy season changing? Winters are milder and growing seasons are longer as the climate is changing, meaning theres more opportunity for pollen to stay in the air, resulting in longer and more severe allergy seasons.Last year was one of the most intense allergy seasons on record, particularly in the Southeast U.S. ___A version of this story was published April 19, 2025. The writer is no longer with The Associated Press. ___The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institutes Science and Educational Media Group and the Robert Wood Johnson Foundation. The AP is solely responsible for all content. KENYA HUNTER Hunter is an Atlanta-based public health reporter for The Associated Press, covering disabilities and sexual health. mailto