Spring allergies got you down? Reclaim your season with this easy guide to relief

Spring in South Africa is often romanticised as a season of new beginnings, longer days, blooming gardens and a renewed sense of energy.

But for millions, it also brings something less poetic: watery eyes, runny noses, itchy throats, and that heavy morning puffiness that makes you look (and feel) like you barely slept.

If this sounds familiar, you’re not alone. According to the Allergy Society of South Africa (ALLSA), up to 40% of South Africans experience allergic rhinitis, commonly known as hay fever, with symptoms peaking between August and October when pollen counts are at their highest.

Allergies are more than just an inconvenience. They’re your body’s immune system mistaking harmless substances like pollen, dust mites, or pet dander for dangerous invaders.

In response, your body releases chemicals such as histamine, which trigger inflammation, congestion, and irritation. The result? Puffy eyes, sneezing fits, fatigue, and in some cases, even difficulty breathing.

While seasonal allergies may feel inevitable, understanding how and why they affect you can help you reclaim your spring.

Why do your eyes puff up in spring?

The science behind puffy eyes is straightforward yet frustrating. When allergens enter the body, histamine causes blood vessels around the eyes to expand.

This leads to fluid build-up in the thin, delicate tissue under the eyes, hence the swelling, itching, and even those dark “allergic shiners” many people wake up with. Add late nights, too much salt, alcohol, or endless scrolling before bed, and you’ve created the perfect storm for morning puffiness.

Johannesburg, Bloemfontein, and Cape Town are particularly notorious hotspots during spring, as cypress pollen dominates the air from August through October, followed by grasses that linger into summer.

Coastal areas tend to experience pollen a little later, but the problem remains the same: allergens don’t stay outdoors. They cling to your hair, clothes and even pets, following you into your home.

Common allergy symptoms you should watch for

While puffiness around the eyes is one of the most visible signs, seasonal allergies can affect your whole body. The most common symptoms include:

• Sneezing and nasal congestion: inflammation in the nasal passages caused by pollen and dust.
• Itchy, watery eyes: irritation of the sensitive tissues around the eyes.
• Coughing and postnasal drip: often triggered by inflamed airways.
• Skin reactions: rashes, hives, or flare-ups in people with eczema.
• Wheezing or shortness of breath: especially concerning for asthma sufferers.
• Fatigue: disrupted sleep and constant inflammation leave many feeling drained.

The World Allergy Organisation notes that untreated allergies can lead to more severe complications, such as sinus infections or worsening asthma, which is why paying attention to your symptoms is so important.

The good news is you’re not powerless. Experts say simple adjustments to your environment and lifestyle can significantly reduce allergy symptoms:

1. Soothe first thing: Apply a cold compress or chilled tea bags over your eyes in the morning to reduce swelling. A quick facial massage can also stimulate lymphatic drainage.
2. Stay hydrated: Drinking enough water throughout the day helps your body flush out allergens and prevents fluid retention.
3. Prioritise sleep: Aim for 7–9 hours and elevate your head slightly at night to stop fluid pooling under your eyes.
4. Clean the air you breathe: “Because pollen and dust inevitably enter our homes, investing in better indoor air quality is key,” says Bianca Leonard, Marketing Manager at Solenco South Africa. She recommends medical-grade air purifiers for allergy sufferers and hypoallergenic bedding to reduce exposure to dust mites.
5. Be strategic outdoors: Check daily pollen counts, shower after spending time outside, and keep windows closed during peak pollen hours (typically early morning and evening).
6. Rethink your diet: A diet rich in antioxidant-packed fruits and vegetables supports your immune system, while limiting salty and processed foods can reduce water retention that worsens puffiness.

For many, over-the-counter antihistamines and eye drops provide relief, but persistent or severe allergies may require professional treatment.

The Aspire Allergy & Sinus website highlights the value of comprehensive allergy testing to identify specific triggers, whether pollen, mould or pet dander and recommends targeted therapies like allergy shots or drops for long-term relief.

Immunotherapy, backed by multiple clinical studies, can reduce sensitivity to allergens and improve overall quality of life.

Allergies aren’t just about looking tired or sneezing more than usual. They can affect your concentration, productivity, mood, and even relationships. The good news is, with the right strategies from better sleep and hydration to professional treatment, you can take back control.

Because blooming jacarandas and longer days shouldn’t mean hiding behind tissues and dark glasses. With a little preparation, you can step outside, breathe deeply and actually savour the season.