First, I would check if my email address is found in a recent data breach using haveibeenpwned.com and secure my accounts by changing passwords and enabling 2FA.
Regarding Spam, you can use Thunderbird to access your email from desktop and pair it with a good security solution that has a spam filter such as Eset and Kaspersky.
Another option would be to create inbox rules to categorise your emails into folders.
My ultimate solution to avoid spam is by using SimpleLogin which allows you to create unlimited aliases which you can use to create account without exposing your real email. If one alias starts receiving spam, you can easily disable or even delete it with a single click.
If you reached to a point where you receive uncontrollable number of spam emails and your email is found in numerous data breaches, I would create a new Gmail account and use SimpleLogin to create aliases. Your main account should not be used to sign up to any service even for very important ones. Leave it all to SimpleLogin. I know this can be tedious but this is when configured is a very robust solution.