Allergy season is arriving about 20 days earlier than it did a generation ago, and the pollen counts are roughly 20% higher. One in three adults and one in three children deal with seasonal allergies each year, but this year's season is shaping up to be particularly challenging. Warmer temperatures and elevated carbon dioxide levels in the atmosphere are giving plants a head start on blooming and triggering more pollen production overall, according to medical experts tracking these trends .

Why Are Allergies Getting Worse This Year?

The culprit behind worsening allergies is climate change. Warmer temperatures cause plants to start growing earlier in the year, pollinate for longer periods, and produce more pollen overall. Higher atmospheric carbon dioxide levels essentially "feed" pollen production, allowing plants to generate significantly more pollen than they did in previous decades . In urban areas, the problem is compounded by trapped heat, which stimulates even more pollen production while also increasing air pollution that can independently worsen respiratory symptoms .

The result is a dramatic shift in allergy patterns. Research shows that pollen allergies now start about 20 days earlier in North America compared to historical patterns, and the annual pollen count has increased by approximately 20% . Some parts of the country now experience pollen from trees, grasses, or weeds in nearly every month of the year, making it harder for allergy sufferers to find relief .

How to Prepare for Allergy Season Before Symptoms Start

• Start medications early: Begin taking oral antihistamines like Claritin two to four weeks before your pollen season peaks. Starting medications before symptoms develop prevents you from playing "catch-up" once congestion and sneezing begin .
• Use nasal sprays proactively: Start using nasal sprays like Flonase and Nasonex about two weeks before your season begins, as these medications take time to reach full effectiveness .
• Seal your home: Keep windows closed starting one to two weeks before allergy season arrives to prevent pollen from entering your living spaces .
• Maintain air quality: Check and replace filters in air conditioners and air purifiers according to manufacturer instructions, and consider using HEPA filtration if possible .
• Create a pollen-free zone: Designate a specific space for coats, hats, and shoes that will accumulate pollen, keeping them away from areas where you spend most of your time .
• Stock up on supplies: Gather masks, saline sprays, and medications in advance so you have immediate access to relief on difficult days .

Experts emphasize that preparation is key.

"If you just wait for your symptoms to get really bad, you're going to be miserable for longer. The more prepared you are, the better it is,"

Payel Gupta, Allergist and Immunologist, Allergy & Asthma Network

This proactive approach can significantly reduce the severity and duration of allergy symptoms throughout the season.

Which Cities Face the Worst Allergy Seasons?

The Asthma and Allergy Foundation of America (AAFA) recently released its annual Allergy Capitals report ranking the most challenging cities in the United States for seasonal pollen allergies. According to the report, Boise, Idaho ranks as the worst city for allergies, followed by San Diego, California and Tulsa, Oklahoma .

The 10 most challenging cities for pollen allergies are:

• Boise, Idaho
• San Diego, California
• Tulsa, Oklahoma
• Provo, Utah
• Rochester, New York
• Wichita, Kansas
• Raleigh, North Carolina
• Ogden, Utah
• Spokane, Washington
• Greenville, South Carolina

Conversely, residents of Houston, New York City, San Antonio, Boston, and Phoenix face significantly fewer allergy challenges. If you live in one of the worst-ranked cities, taking extra precautions and starting your allergy management plan earlier becomes even more important .

Understanding the Three Waves of Pollen Season

Allergy season in the United States actually consists of three distinct waves, each triggered by different plants. Tree pollen dominates from late winter through spring, typically March through May, though in southern states trees can begin releasing pollen as early as January. Common tree allergens include oak, birch, elm, maple, ash, cedar, sycamore, and pecan .

As tree pollen winds down in late spring, grass pollen takes over and remains airborne from late spring through early autumn. Grasses are the main summer allergen across most of the country, with species varying by region. In California, Bermuda grass is the dominant pollen producer, while timothy and Kentucky bluegrass cause more trouble in northern and midwestern states .

Ragweed becomes the dominant fall allergen, and it is remarkably productive. A single ragweed plant can release up to a billion pollen grains over the course of a season, and those grains can travel hundreds of miles on the wind. Ragweed typically pollinates from August through November depending on location, affecting roughly 15% of the U.S. population, particularly in the Midwest and East Coast .

Knowing which plants trigger your symptoms and when they peak in your region helps you time your medications and preventive measures most effectively.

"Knowing when your individual season really picks up and reaches its peak is important for thinking about when your medications might be most effective,"

Jeffrey Chambliss, Pediatric Allergist at UT Southwestern Medical Center

How Pollen Affects Your Body and Overall Health

When you breathe in pollen, your immune system misidentifies the harmless pollen grains as a threat. Your body produces antibodies against the pollen, and on subsequent exposures, those antibodies trigger specialized immune cells to release inflammatory chemicals, including histamine. This chemical release causes the sneezing, runny nose, watery eyes, and sinus swelling that characterize allergic rhinitis .

The reaction doesn't always stop with the initial burst of symptoms. The same immune cells recruit reinforcements to the site, which can keep inflammation going for hours or even days during heavy pollen exposure. That's why symptoms often feel worse as the season progresses; your nasal tissue is already inflamed from repeated exposure, so each new wave of pollen hits harder .

Beyond nasal symptoms, high pollen counts can increase your susceptibility to infections.

"When we're having a reaction, our nasal passages are going to become more inflamed. That's going to cause you to be symptomatic. But additionally, that's also a really nice site for infection to set in, so it's going to make you more susceptible even to viral and bacterial infections,"

Charles Sasser, Primary Care and Concierge Services Doctor

For people with asthma, spring allergens can inflame airways and make wheezing and shortness of breath worse .

What Medications Should You Use, and When?

When choosing allergy medications, experts recommend second-generation antihistamines like Claritin, Zyrtec, and Allegra whenever possible, as first-generation antihistamines like Benadryl cause drowsiness and come with more side effects . These medications work by blocking histamine, the chemical in your body that triggers itching, sneezing, and congestion.

Doctors caution against taking decongestants like Afrin or Sudafed early in the season. You should only use these products for a few days at a time; using them longer than that can actually make your symptoms worse. Sudafed especially can increase heart rate and blood pressure, making it a less ideal choice for long-term allergy management .

Beyond medications, maintaining overall health habits supports your immune system during allergy season. Getting enough sleep, staying hydrated, exercising regularly, and keeping your skin moisturized all help reduce general inflammation and prepare your body for the stress that allergens place on your immune system .

Pollen counts vary throughout the day in a predictable pattern. Research from the American College of Allergy, Asthma and Immunology found that the lowest pollen levels occur between 4:00 a.m. and noon, while the highest levels hit between 2:00 and 9:00 p.m. This means morning hours are generally better for outdoor activities if you're trying to minimize exposure . You can track daily pollen levels through local weather apps and sites like pollen.com to plan your outdoor time strategically.

The bottom line is clear: allergy season is becoming more intense and arriving earlier than ever before. By understanding your personal allergy triggers, preparing your home and medications in advance, and maintaining healthy habits, you can significantly reduce the impact of seasonal allergies on your sleep, concentration, work, and overall quality of life.