Spring is upon us, and for 60 million people in the U.S. who have seasonal allergies, that means more than warmer weather and full foliage. Grasses, weeds, and pollen from trees can lead to sneezing, congestion, and itchy eyes in the spring and the fall, and those symptoms can easily follow you inside and make finding a reprieve all but impossible. In this article, we map the worst U.S. cities for seasonal allergies and share some tips from health experts on how to allergy-proof your home.
The Worst U.S. Cities for Seasonal Allergies
There is a connection between warmer temperatures due to climate change, air pollution, and pollen allergies. Hot weather leads to stagnant air (a lack of airflow). When the air doesn’t move, pollutants react together in the heat and sun.
The map above includes a look at the worst places to live in the U.S. if you have allergies. Allergy Capitals are based on pollen scores, over-the-counter allergy medication use, and the number of allergy specialists per capita in the most populated Metropolitan Statistical Areas. Ultimately, people who live in the Allergy Capitals above are likely to have the toughest time in the spring and fall, when seasonal allergens are at their peak.
Wichita, Kansas, takes the top spot as the worst city to live in if you have seasonal allergies. It has above-average tree and grass pollen ratings, above-average allergy medicine use, and low access to local allergy specialists for treatment.
Unfortunately, seasonal allergies are worsening across the globe, as climate change contributes to earlier and longer allergy seasons, as well as more intense exposure to allergens during those times. Even those outside of Allergy Capitals are going to experience worse and worse symptoms and seasons as average monthly temperatures climb.
Peak tree allergy season: February to April
Trees that cause most allergies: Alder, Cottonwood, Oak, Ash, Elm, Olive, Aspen, Hickory, Pecan, Beech, Juniper, Poplar, Birch, Maple, Walnut, Box elder, Mulberry, Willow, Cedar
Peak weed allergy season: August to first hard frost
Weeds that cause most allergies: Kochia (Burning Bush), Mugwort, Russian thistle, Cocklebur, Pigweed, Sagebrush, Lamb’s-quarters, Ragweed, Tumbleweed
Peak grass allergy season: April to early June
Grasses that cause most allergies: Bahia, Johnson, Rye, Bermuda, Kentucky blue, Sweet vernal, Fescue, Orchard, Timothy
Expert Tips for Allergy-Proofing Your Home
Allergy-proofing your home is a multi-step process that involves preventing pollen from entering, filtering the air effectively, cleaning regularly, and managing indoor conditions (like humidity) to discourage other allergens. While you might not be able to eliminate every allergen, being consistent with these measures will go a long way toward reducing your exposure and improving your indoor air quality.
Here’s some bad news for people with seasonal allergies: spending as much time indoors during allergy seasons will only help so much, as allergens will naturally make their way inside.
However, there’s some good news here, too: while you can’t eliminate allergens in your living space completely, you can take some action to reduce how much pollen gets in and to strip the allergens from the air once they do get in. We interviewed some health experts to find out the best ways to reduce allergens in your home and stay as comfortable as possible this allergy season.
1. Remove your shoes before entering your home
One of the easiest changes you can make is taking your shoes off before you enter your home to prevent tracking pollen inside, where it then mixes with your indoor air. Dedicating a space for shoes in a mudroom, screened-in porch, or entryway can also work, but make sure you have a door to separate your living space from where you keep your shoes.
For those with severe allergies, you may need to take it a step further. “If you do go outside on a day with high pollen levels, be sure to remove your shoes before entering your home, wash your hands, remove and wash your outer layer of clothes, and take a shower to remove pollen from your hair and body,” said Carver.
2. Keep your windows and doors closed
Fresh air is great, but if it’s full of pollen, opening your windows and doors is going to exacerbate those allergy symptoms. Be quick about closing the door behind you when you enter or leave your home, and rely on your HVAC system for cooling rather than opening the windows. “If you crave fresh air, wait until after rain or later in the day when pollen counts are generally lower,” said Sirmon.
Sirmon also suggests going the extra mile and adding weatherstripping to doors and windows for between $200 and $600 to keep pollen outside where it belongs.
3. Install filters
The reality is that allergens are going to make their way inside your home, but you can take measures to remove them from the indoor air so that you don’t breathe them in. You can install a high-efficiency particulate air (HEPA) filter in your HVAC system for between $500 and $2,500. This will strip out pollen and even remove other allergens like dust and pet dander to make your living space a bit more comfortable.
4. Use portable HEPA air purifiers
Not keen on the price tag associated with installing a whole-home air filter? No problem.
“Place portable HEPA air purifiers in key living areas or bedrooms to capture fine pollen particles,” said Sirmon. These give you more affordable and direct control over specific areas where allergens are entering your home. They can remove 99.97% of airborne particles at a size of just 0.3 microns. Place them near entryways for the biggest impact.
5. Maintain HVAC systems
Even if you don’t add special filters to your HVAC system, simply carrying out standard maintenance can help reduce allergens in your home.
“Replace filters on schedule to ensure maximum allergen removal,” said Sirmon. “A dirty filter won’t trap particles effectively and may even circulate them back into the air.”
You can replace filters yourself or sign up for an HVAC maintenance agreement for between $150 and $300, so you don’t need to remember to do anything. Your maintenance agreement should include tune-ups, which will also improve system efficiency and help your filters remove more of what causes allergy symptoms.
6. Keep your pets clean
Just like your shoes and clothes can track pollen inside, so can your pets’ paws and fur.
“If your pets have been outside, be sure to wipe or wash them when they come back in,” said Carver. Just wiping their coats and paws when they come inside can do wonders for your symptoms.
“A weekly bath (if they will tolerate it) will also help cut down on pollen coming into your home.”
7. Avoid drying your clothes outside
Drying your clothes outside can have a significant impact on your electric bill, but it will also leave them covered in pollen. “Stick to an indoor dryer or a well-ventilated indoor area,” said Sirmon. You can install a dryer for between $700 and $1,500 if you don’t already have one.
If you have to rely on outdoor clothes drying, avoid drying during the early morning or on windy days, when pollen levels tend to be at their peak.
8. Remove carpets and drapes
Soft materials in your home, like carpets and drapes, will readily trap pollen and can shed allergens into your air if they’re disturbed.
“People often forget to remove carpeting from the floors, which traps dust mites, pollen, and animal dander,” said Michael S. Blaiss, Clinical Professor from Medical College of Georgia at Augusta University. “Instead, they should switch to hard flooring [and remove] heavy drapes on the windows, which collect allergens.”
If it’s time for an upgrade anyway, consider replacing carpeting with hardwood, tile, or laminate, and remove drapes to install blinds or shades that are less likely to trap allergens. Flooring replacement can cost a few thousand dollars, but installing blinds and shades costs between $100 and $950.
9. Clean regularly
Finally, cleaning your home regularly during allergy season will reduce how much pollen you breathe in.
“Regular vacuuming using Asthma & Allergy Friendly® Certified vacuum cleaners will help remove pollen and other allergens from carpeting and flooring,” said Carver. “These vacuums have been tested and are proven to capture particles instead of sending them back into the air.”
Plan on dusting and then vacuuming two to three times per week. You can also mop hard floors, wash bedding, and clean window treatments weekly to keep your home as allergen-free as possible.
Common Mistakes to Avoid During Allergy Season
According to the experts we interviewed, these are the most common mistakes homeowners make during allergy season that can introduce pollen into your living space and exacerbate symptoms.
Forgetting to clean drapes, blinds, and fan blades: Dust and wash once per week to avoid introducing trapped pollen into your air.
Not washing bedding and towels correctly: Claudia Cometa, a Founder and CEO at Avanti Health Consultants, recommends, "These should be placed on a regular cadence of washing, at least once a week, preferably twice. In addition, for optimal control of allergens, hot water should be used when washing bedding and towels, regardless of the product's color."
Forgetting to change the HVAC filter: Change it monthly or every other month to maximize efficiency.
Not using the right air filter: Aim for a MERV rating between 11 and 13 to capture allergens.
Using a standard (non-HEPA) vacuum: Upgrade to a HEPA vacuum or one with specialized allergen-trapping technology for the best results.
Ignoring humidity: High humidity can make allergy symptoms worse and pollen easier to inhale, so use a dehumidifier to maintain levels of around 30–50%.
Using harsh chemicals or heavily scented products: These products can irritate sinuses or intensify allergy symptoms. Use soap and water or a solution of vinegar and water instead.
Wearing outdoor clothes inside: Change into clean indoor clothing to avoid tracking outdoor allergens throughout your home.
Taking Control Over the Allergens Indoors
There’s no way to avoid allergy symptoms entirely, but there are plenty of things you can do to allergy-proof your home to reduce how much pollen and other allergens affect you. Focus on keeping pollen outside by removing shoes and outer layers when going inside and wiping down your pets after they’ve been outdoors. Cleaning your living space weekly, installing a HEPA filtration system, and maintaining your HVAC system filters are good ways to mitigate symptoms, too.
Expert Contributors
Claudia Cometa
Founder and CEO, Avanti Health Consultants
Cometa is a Doctor of Pharmacy and an independent patient advocate. With over 21 years of experience in the medical field, she is dedicated to empowering individuals in their healthcare journeys. Her first book, Patient, Empower Thyself!, was released on February 4, 2025.
Melanie Carver
Chief Mission Officer, Asthma and Allergy Foundation of America (AAFA)
Carver leads AAFA’s health communications, provider and patient education, community outreach, and support programs. She serves as Principal Investigator for key initiatives such as Community Health Interventions to Advance Self-Management of Asthma (CHI-ASMA) and Breathe 4 Baby.
Michael S. Blaiss MD, FACAAI, FAAAAI
Clinical Professor, Medical College of Georgia at Augusta University
Blaiss is a fellow of both the ACAAI and AAAAI and has contributed to numerous editorial boards in the field. He is a past president of the American College of Allergy, Asthma, and Immunology. He has served on multiple national and international boards, including the American Board of Allergy and Immunology and the World Allergy Organization.
Tim Sirmon DPT
Lead Practitioner, Central Institute for Human Performance
Sirmon is a licensed physical therapist and Board-Certified Clinical Specialist in Orthopaedic Physical Therapy. He holds a Doctor of Physical Therapy from the University of South Alabama and a Bachelor of Science from Louisiana State University. He is certified in CPR/AED by the American Heart Association.
Laura is a Home Improvement Content Specialist at Fixr.com, creating engaging and informative content about interior design and home remodeling. By collaborating with industry experts and staying up-to-date on the latest trends, she provides homeowners with the knowledge they need to achieve their dream home. Follow her work for practical tips and expert insights.