Hay fever sufferers face a tough time this weekend after it was forecast the pollen count would hit record levels.

Typical symptoms are sneezing and coughing, a runny or blocked nose, itchy, red or watery eyes, an itchy throat, mouth nose and ears, and a headache, according to the NHS.

While these only last for weeks or months, usually between the months of March and September when it’s warm and humid, symptoms can be debilitating.

So how can you relieve hay fever quickly?

Experts say there are certain foods that can help you fight back against your hay fever and suggest ways you might introduce them into your diet.

Hay fever sufferers face a tough time this weekend after it was forecast the pollen count would hit record levels

When you’re decided what to have for your evening meals, try to have some foods that are rich in beta-carotene which you body uses to make vitamin A, Holland & Barrett states.

It explains: “This can help keep your mucous membranes healthy rather than dry and irritated, as well as boosting your immune system.

Five foods that are rich in beta-carotene are carrots, sweet potatoes, apricots, spinach and kale.

But if none of these foods take your fancy, the high street health shop also recommends taking a daily vitamin A supplement.

One of the hardest things to contend with when you have hay fever is sleep. So how can you ensure some well-earned shut eye?

How to get rid of hay fever: Eat these five foods to relieve symptoms quickly

How to get rid of hay fever: Eat these five foods to relieve symptoms quickly

How to get rid of hay fever: Eat these five foods to relieve symptoms quickly

How to get rid of hay fever: Sweet potatoes are rich in beta-carotene

According to Myhayfever.com.au, hay fever symptoms tend to be worse at night because pollen from the day settles back down to earth as the temperature drops.

This means, if you’ve been outside during the day, or had your window open, there’s high chance the pollen will nestle in your clothes, hair and bedsheets.

There are five simple tips you can follow, as recommended by Sealy UK, the NHS, and Allergy UK.

Wash your sheets

You should start washing your sheets more frequently to remove irritants that can cause hay fever, according to Sealy UK.

It states: “The average person washes their bed sheets once every two weeks but in the summer months, twice a month is not enough to keep allergens at bay.

“In hay fever season consider washing your sheets once a week to keep sheets free of pollen, as well as dust and other particles.”

Reconsider your bedding

Your mattress can be one of the biggest aggregators of allergy symptoms.

Sealy UK says: “The average mattress can contain tens and thousands of dust mites and their waste, which are a serious irritant for people with allergies.

“It can be hard to banish dust mites for good, but a high-quality mattress which holds the Allergy UK seal of approval can help.”

How to get rid of hay fever: Eat these five foods to relieve symptoms quickly

How to get rid of hay fever: Eating carrots can also help relieve symptoms

No pets

It may be hard to say goodbye to your fluffy cat or dog at night, but if you are suffering a disturbed nights sleep this would be a good idea.

The NHS says that it is the pets “flakes of dead skin, saliva and dried urine” that cause the condition.

Allergy UK adds: “Pets, specifically dogs and cats, can carry pollen on their fur which can be transferred after petting or stroking them. This can inflame your symptoms.”

The charity adds you can wipe their coats with a damp microfibre cloth to remove pollens when they have been out, if you really can’t be without your favourite animal.

Shower at night

If your allergy gets worse at night, this may be worth doing.

“At the end of a long day, your hair, skin and clothes will be covered in micro-particles of dust and pollen, especially if you’ve spent long periods outside enjoying the sunshine,” says Sealy UK

“A quick shower before settling down for the night can help remove these allergens before you sleep, reducing night time symptoms.”

Monitor your symptoms

It is also worth considering keeping a diary of your symptoms and when they flare up, allowing you to keep track of your condition and whether it does get worse in the evenings.

“Only taking medications occasionally on the worst days is much less effective,” says Allergy UK.

“And you should aim to start using the preventative and/or treatment nasal sprays two weeks before your symptoms usually begin.”

Where are you most likely to suffer from hay fever symptoms?

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