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As colourful in nutrients as it is in appearance, this easy-to-construct salad is a powerhouse of goodness!” says functional nutritionist Pauline Cox. Roquefort, rocket and pink grapefruit salad Makes: one salad Ingredients: 90g rocket 100g Roquefort (ideally raw), cut into chunks 1 ripe avocado, peeled, stoned and sliced 2 pink grapefruits, segmented A drizzle of raspberry blush vinaigrette A handful of chopped fresh coriander A handful of pecans, chopped A handful of sunflower seeds For the vinaigrette: 100g raspberries (10-12 juicy raspberries) 60ml extra virgin olive oil Juice of 1 lime 20ml balsamic vinegar 20ml beet kvass (optional, but ideal) 1 tsp salt (ideally beetroot salt) Method: 1. To make the vinaigrette, add all of the ingredients to a blender and combine. Transfer to a clean glass jar with a lid, keep in the fridge and use within three days. 2. Lay the rocket leaves onto two plates, adding chunks of Roquefort, slices of avocado and pink grapefruit segments, and drizzle over the raspberry blush vinaigrette. 3. Sprinkle over the chopped coriander, pecans and sunflower seeds. ‘Hungry Woman’ by Pauline Cox (Ebury Press, £27). Read More Ditch Deliveroo – make these healthy, 30-minute pizzas instead Three quick and easy vegan fakeaway recipes The dish that defines me: Eddie Huang’s Taiwanese beef noodle soup Nutritionist explains how women can eat to help balance hormones How to make protein pancakes without flour The only three recipes you need to seize the summer

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A runny nose, watery eyes, sneezing, coughing – whatever your hay fever symptoms, it’s no surprise if you’ve had a flare-up recently. During spring, both tree and grass pollen is released into the air. If you’re allergic to the proteins they contain, your nose, eyes, throat and sinuses can become swollen, irritated and inflamed. “Many people are suffering from hay fever just now because the pollen count is high, thanks in part to climate change,” says Dr Nisa Aslam, GP from Typharm’s Skin Life Sciences Foundation. “Plus the pollen season is getting longer.” The immune function plays an important role in an allergic reactions, she explains. “People who suffer from hay fever often have a family history of not just hay fever, but also skin conditions such as eczema or psoriasis, which can often be borne out of problems with the immune system.” The weather can also be a contributing factor in how badly you’re affected. “Some hay fever sufferers may be experiencing a sudden spike in their symptoms a bit earlier than usual, this may be due to the recent prolonged wet and windy weather,” says Claire Nevinson, superintendent pharmacist at Boots. “On a daily basis, rainfall tends to decrease pollen, but over a period of months, intermittent wet days tend to produce a more severe hay fever season overall.” Conditions could be about to get even worse. A recent study by the University of Worcester, published in the Science of The Total Environment journal, warned that it could be one of the worst seasons for birch pollen on record. The severity is due to two things. “Firstly, higher than average temperatures last June, when the pollen is produced, allowed greater potential for high pollen levels,” says Dr Beverley Adams-Groom, senior pollen forecaster at the university. “Secondly, birch trees have a biennial pattern of pollen production, one mild year and one severe year, and this year was already expected to be a high year.” So what can you do if your hay fever is much worse than usual at the moment? The first step is to avoid exposure to the pollen that affects you the most. “Allergens responsible for hay fever include grass pollens and tree pollens [spring and summer], weed pollens and fungal mould spores,” says Dr Aslam. “Watch the daily pollen forecasts. Don’t go outside when the pollen count is high and keep all windows shut.” Preventive medicines can help to reduce symptoms if you know in advance when you’re going to be exposed to pollen. “This can be a steroid nasal spray one to two weeks before symptoms start,” says Dr Aslam. Alternatively, natural nasal sprays “can help to prevent the symptoms of hayfever and other types of allergic rhinitis by forming a protective film in our inner nose, stopping allergens that we breathe in from trying to enter our respiratory system”, she says. Similarly, ointments like Vaseline can act as a pollen trap. “Apply a barrier balm of petroleum jelly around your nose to trap the pollen and help relieve dry and uncomfortable skin from repetitive nose blowing,” Ms Nevinson says. “Shower and change your clothes after you have been outside to wash pollen off and wear wraparound sunglasses to stop pollen getting into your eyes.” Read More Seasonal allergies tips and tricks as pollen count rises What is the link between pollen and eye infections? Hay fever may be mistaken for Covid, warns expert Why do heatwaves in the UK feel hotter than abroad? The startling and grim discoveries unearthed by the climate crisis Earth’s CO2 hits highest recorded level in human history