Don't let itchy eyes and a runny nose ruin your summer - here's some top tips to help you beat the sniffles and sneezes that come with hay fever.

不要让眼睛痛痒、鼻子堵塞毁了你的夏天。花粉症袭来之时，如下小贴士可以让你不再抽鼻子打喷嚏。

1. Hot, hot curry¹

1、辛辣的咖喱

Going for the hottest curry on the menu can help open up the nasal passages and relieve that bunged up feeling.

选择菜单上最辛辣的咖喱有助于疏通鼻腔、缓解鼻塞的感受。

2. Barrier balm

2、鼻腔舒缓膏

The barrier balm stops pollen² from entering your nostrils³. Apply it around your nostrils and the pollen sticks to the balm instead of going up your nose.

鼻腔舒缓膏防止花粉进入鼻孔。沿鼻孔涂一圈，花粉就会黏附在膏体上而不是进入鼻子。

3. The right salads

3、选对色拉

Capers⁴, red onions and watercress can help reduce hay fever symptoms by blocking the effects of histamines. These nutrients⁵ are anti-inflammatory agents and are said to boost the immune system.

刺山柑花蕾、紫洋葱和西洋菜可以阻断组织胺作用，有助减缓花粉症。这些营养物质能抗炎症，据称可以提升免疫力。

4. Red grapes

4、红提葡萄

Dark coloured berries like currants, blackberries and red grapes all contain high levels of antioxidant and reduce inflammation in the body. Grapes were helpful in reducing blocked, itchy and runny noses from hayfever.

深色的浆果如黑醋栗、黑莓和红提葡萄都富含抗氧化物，可以减轻体内炎症。葡萄有助减缓由花粉症引发的鼻塞、鼻痒和流鼻涕症状。

5. Stinging nettles⁶

5、荨麻

Nettles have long been thought to relieve allergy⁷ symptoms, including hay fever. Just boil them in water, then drain and add honey to sweeten.

人们一直认为荨麻可以缓解如花粉症在内的敏感症状。只要加沸水、煮干，然后加上蜂蜜增加甜度即可。

6. Fish

6、鱼

Omega 3 fatty acids in oily fish are anti-inflammatory, which could help ease your symptoms. Salmon⁸, herring, mackerel, tuna and sardines⁹ are all good sources.

富含油脂的鱼有欧米茄-3脂肪酸，可以抗炎症，有助减缓症状。三文鱼、鲱鱼、鲭鱼、金枪鱼和沙丁鱼都是不错的油脂来源。

7. Shampoo

7、洗发水

It's best to wash your hair when you get home for the evening, so you don't spread pollen around your house.

最好每晚回家都洗发，这样就不会满屋子都是花粉了。

8. Chamomile tea

8、甘菊茶

Chamomile tea is a natural antihistamine¹⁰ and anti-inflammatory. Drinking it is the best option, but if you don't like the taste, you can just use the tea bags, soaked in boiling water then drained and chilled, straight on your eyes.

甘菊茶是天然抗组胺药(小编注：抗组胺药可以抗花粉症等过敏反应)，而且抗炎症。饮用甘菊茶是绝佳选择。你若不喜欢其口感，可以用茶包，浸泡在沸水里，排空水、晾干，直接敷在眼睛上。

9. Clean sheets

9、干净的床单

Doing a bedsheets wash as often as possible over the summer will help ease symptoms and let you sleep better.

夏天尽可能多洗床单，有助减缓症状，还可以安眠。