How to Improve Indoor Air Quality

In contrast, modern homes are often built without a lot of green spaces and with walls, windows, and roofs tightly sealed from the outside elements, essentially disconnecting us from Nature and the outdoors. Modern mechanical ventilation systems use exhaust fans and ductwork to cycle stale air out while pumping fresher air through a home’s interior. Air filters work in tandem with heating, ventilation, and air conditioning (HVAC) systems to catch dust, dirt, and pollen from outdoor air.

Though one may argue the mechanics of a modern HVAC system keep us consistently cool and warm on demand, this comes at a health price. These systems are not necessarily adept at removing gaseous pollutants and other modern particulates that commonly occur in our homes. The American Lung Association categorizes six areas of potential indoor pollutants:

1. Building Construction and Furnishings: Paints, adhesives, solvents, polishes, carpeting, plywood, furniture and other pressed-wood products used in newer building construction can give off formaldehyde and other volatile organic compounds (VOCs). Older building products, such as drywall, may contain asbestos and lead paint (common in homes built before 1978).
2. Fuel-Burning Appliances: Carbon monoxide is produced when fuels such as gasoline, natural gas, oil, kerosene, wood, or charcoal are burned. Gas appliances (gas stoves, furnaces and heaters), fireplaces, wood stoves, gas-powered lawn mowers and gas-powered tools are all common sources of carbon monoxide. Nitrogen dioxide from burning fuels like wood or gas, particulate matter (e.g., tiny pieces of dust, dirt, soot, smoke, droplets of liquid and other pollutants), and residential wood burning also emit harmful emissions and contribute to poor indoor air quality.
3. Moisture and Water: Moisture build-up inside homes caused by improper ventilation in kitchens, bathrooms, and even clothes dryers can contribute to harmful mold growth inside. Flood waters from natural disasters and standing water also contain contaminates that are harmful to breathe.
4. Occupancy: People, pets, and common indoor activities contribute to poor indoor air quality. Cockroach allergens found in fecal droppings become airborne contaminates that cause respiratory issues. Dust and dust mites, pet dander, secondhand smoke, particulate matter, and volatile organic compounds (VOCs) from furniture, cosmetics and deodorants, and the chlorine gas released from hot showers create indoor air pollution.
5. Outdoor Sources: When uranium in soil or rock breaks down, it forms radium which then turns into radon gas. Radon can leak into homes through cracks in walls and other openings. Long-term exposure from the radioactive particles released from decaying radon is a known cause of lung cancer. Also, wildfire smoke releases toxic pollutants and harmful fine matter that embed in the lungs and bloodstream.
6. Scents and Chemicals: Natural and synthetic fragrances found in household cleaning supplies and household chemicals (e.g., air fresheners, bleach, oven cleaners, floor polish, dry cleaning) and even in highly- concentrated essential oils that are not naturally sourced can irritate and damage the eyes, throat, and lungs.

Since we spend so much time indoors, poor indoor air quality can increase the risk of numerous health conditions such as headaches, asthma, allergies, respiratory infections, infectious diseases like the flu, and even cancer, so it’s important to recognize sources of indoor air pollution and implement practical strategies that facilitate clean indoor air.

Wiseman Health Take-Home Advice

Here are some practical tips to help you improve the air quality in your home and create a healthier indoor living environment:

1. If you live in an area with low outdoor air pollution, turn off your air conditioner or heater and open your windows for natural clean air, when possible and weather permitting.
2. Take advantage of Nature’s air purifier — plants. It is recommended to have one indoor plant for every 100 square feet if possible. Learn how indoor plants can make your home healthier in our Wiseman Health article: The Health Benefits of Indoor Plants.
3. Use a high-quality HEPA indoor air purifier such as one from Austin Air.
4. Use safer toxin-free detergents, cleaners, beauty products, aerosols, and other household products. See our Preventive 10 for recommended all-natural skin and cleaning products.
5. Avoid wearing shoes inside your home to minimize tracking in common particles, dirt, and dust from the outside.
6. Avoid most artificial household scent devices. If you want your house to smell more fragrant, use natural essential oils like lavender.
7. Clean, dust, and vacuum on a regular basis to help control dust, animal dander, bacteria, and viruses in enclosed areas.
8. Choose high-efficiency home air filters with a MERV rating of 8–13. A MERV rating of 13 is the recommended filter for the best particle filtration in most homes. The higher the MERV number, the cleaner the indoor air because the filter is able to capture smaller and finer particles. Depending on how often you use your indoor HVAC system, change out your home filters every 1–3 months, and every 3–5 years have a licensed cleaning professional clean your home air ducts.
9. If cooking on a gas stove or fuel burning device, it’s important to use proper ventilation to reduce indoor air pollution. Open windows while cooking on a gas stove and turn the range hood/exhaust fan on high prior to cooking and let it run 5–10 minutes after the burners are turned off.
10. Use a quality shower head filter to limit the chlorine that escapes from bathing hot water when steaming.
11. Cigarette and vaping smoke contain thousands of toxic chemicals, many of which are carcinogens. When tobacco and vaping smoke permeates the air, these substances stay trapped in carpets, drapes, clothing, and furniture and over time can negatively affect air quality indoors.
12. Install carbon monoxide and smoke detectors in your home.
13. When you are remodeling or updating your home, use less toxic or “greener” supplies or chemicals, for example, non-toxic paints called “low-VOC” or “non-VOC” paint.