Allergy briefing
Environmental allergens
The main environmental allergens implicated in allergic rhinitis are dust mites, pets, mould, and pollen and grasses. You cannot avoid them all of the time, but with a few practical changes around the home you can often reduce your exposure, and your symptoms with it.
Dust mites
Dust mites are microscopic creatures that thrive in warm, moist places such as beds and carpets, feeding off dead skin cells and mould. When the faeces of dust mites become airborne, they may cause allergic responses in sensitive individuals.
Ways to reduce dust mites include:
Wash and clean regularly
Vacuum and clean furniture frequently. Hot-wash all bedding above 60 degrees every two weeks and dry it in direct sunlight. Air your blankets weekly in direct sunlight.
Protect the bed
Use mattress, doona, and pillow protectors, and vacuum your mattress every week.
Vacuum and dust well
Use a good quality vacuum cleaner with a HEPA filter, and damp-dust furniture with microfibre cloths.
Cut back on dust traps
Avoid keeping items in your room or under your bed where they collect dust. Replace curtains with vertical or roller blinds, which are easier to clean. Regularly clean ceiling fans and air conditioning vents.
Rethink the flooring
Avoid carpets, especially in bedrooms. Timber flooring that is regularly mopped is preferred.
Freeze fluffy toys
If you own fluffy toys and do not want to get rid of them, put them in the freezer for 24 hours once a week, which will kill dust mites.
Pets
Cats
The majority of cat allergies are caused by ‘Fel d 1’, a protein produced by the cat’s salivary glands. It is preened onto the cat fur during grooming, and is implicated in rhinitis and asthma. Following the measures above for reducing dust mites will also reduce exposure to Fel d 1.
Cockatiels
Cockatiels are known to produce a large amount of feather dust from their powder-down feathers, which may be a problem for allergy sufferers. To minimise exposure, regularly bathe and mist your cockatiel, and regularly clean its cage. Before cleaning the cage, mist the cage lining with water spray to avoid dust clouds.
Mould
The most common room in the house for mould is the bathroom, however mould can grow anywhere inside your house where there is enough moisture.
Some ways to reduce or prevent mould growth in the house include:
- Look for leaks. Anywhere water can get in is a potential spot for mould to grow.
- Avoid using humidifiers. These add moisture to the air and provide the right conditions for mould to grow.
- If you live in a damp house, consider buying a dehumidifier. These take moisture from the air, lowering the humidity and preventing mould from growing.
Pollen and grass
- Keep windows in houses and cars closed on days when pollen counts are high.
- Pollen counts are generally highest on dry and windy days.
- Avoid line-drying your clothes when pollen counts are high.
A note about vacuums
Vacuum cleaners that contain a HEPA (high efficiency particulate air) filter are most beneficial for allergy and asthma sufferers. The HEPA filter is able to trap the fine particles, such as dust mite faeces and Fel d 1, that trigger allergy symptoms.
Frequently asked questions
How can I reduce allergens in my home?
Most of the gains come from the bedroom, where you spend many hours. High-impact steps include hot-washing bedding above 60 degrees regularly and drying it in direct sun, using mattress, doona and pillow protectors, choosing timber flooring over carpet, and vacuuming with a HEPA vacuum. These same measures help reduce dust mites, cat allergen and mould together, so a consistent bedroom routine tends to cut the biggest sources of indoor allergens at once.
Why is a HEPA vacuum recommended for allergies?
A HEPA, or high-efficiency particulate air, filter traps very fine particles that ordinary vacuums can blow back into the air, including dust mite faeces, the cat allergen Fel d 1, and other fine debris. Because these tiny particles are major triggers, a HEPA vacuum helps remove them rather than redistribute them, which is why it is considered especially valuable for people with allergic rhinitis or asthma. Pairing it with microfibre cloths helps capture dust on surfaces too.
How do I reduce dust mites if I have allergies?
Dust mites thrive in bedding and soft furnishings. Effective measures include washing bedding above 60 degrees every couple of weeks and drying it in direct sun, airing blankets in the sun, using mattress, doona and pillow protectors, vacuuming weekly with a HEPA vacuum, avoiding carpet in favour of timber floors you can mop, keeping items out from under the bed, and freezing fluffy toys for 24 hours. The same routine also helps with pet and mould allergens.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →