Tips for Improving Indoor Air Quality

While there is often discussion about outdoor air pollution and its impacts on health, many people forget the importance of air quality within their own homes. Poor indoor air quality can cause serious health problems such as cancer, asthma, allergies, heart diseases, and pneumonia. People with respiratory or heart conditions, children, and the elderly are especially at risk (Telloian, 2022).

Although some symptoms may be unrecognized and not obvious, air pollutants such as dust, plastic fumes, smoke, or bacteria can gradually affect our health over the years. Testing the air quality can help you identify these hidden threats. Taking concrete steps can dramatically improve air quality and reduce the risk of health problems (Ibid).

This article provides useful tips on how to improve indoor air quality in your home and reduce the risk of negative health effects.

Improve Ventilation in Your Home

Poor ventilation can increase the concentration of radon in rooms, a radioactive gas that causes lung cancer and cannot be detected without special tests since it is colorless and odorless (Davis, 2005). Maintaining airflow in your home is an easy way to improve its quality. Open windows and doors when outdoor air is clean. Also, regularly replace filters in heating and cooling systems, check that air ducts are not clogged, and clean filters in appliances according to the manufacturer's instructions (Telloian, 2022). Dirty filters on HVAC devices (heating, ventilation, air conditioning) can hinder air circulation and lead to mold growth, which can cause respiratory issues, especially for people with asthma or allergies (Frysh, P, 2024).

Tip: It is recommended to check your heating, ventilation, and air conditioning systems twice a year – ideally in spring and autumn, before the heating or cooling seasons begin (Gatta, 2024).

Get an Air Purifier

Air purifiers, especially those with HEPA filters, effectively improve indoor air quality by removing more than 99% of harmful particles. These devices help reduce pollution such as smoke particles, mold spores, allergens (such as pet hair), VOCs, and even influenza virus particles, although they cannot remove all types of pollutants (Telloian, 2022).

Tip: If possible, get an air purifier, preferably with a HEPA filter, as they are recognized as one of the best choices for cleaner air (Telloian, 2022). Place the purifier in areas with the most pollution and where you spend the most time, such as the kitchen, living room, and bedroom. They are most effective in smaller rooms (Gatta, 2024).

Control Humidity in the Apartment

Too much humidity in the home can create favorable conditions for biological pollutants like mold, mildew, insects, and bacteria. Water-damaged areas, standing water, cooking, and showering can be sources of moisture in your home's air (Gatta, 2024). Mold grows in humid environments and can release spores that enter the airways, causing allergic reactions, coughing, sneezing, and other breathing problems. Leaks from appliances, windows, or roofs can especially lead to water accumulation, creating a suitable environment for mold growth and attracting cockroaches (Frysh, P, 2024).

Tip: If the humidity in your home is higher than 30-50%, using a moisture absorber can significantly help. Also, use a fan in the bathroom to remove moist air and contaminants, especially during showering or bathing. Additionally, check the venting of the dryer, as the dryer must be connected to external ventilation to expel moisture and heat. Regularly cleaning the dryer vent is important to prevent dust and moisture buildup. To avoid creating humid conditions, avoid drying clothes indoors and immediately clean up spilled water. Also, pay attention to leaks and water damage, especially from pipes, roofs, or windows. If you notice any signs, fix them quickly to prevent mold and bacteria growth. Lastly, if you use carpets, make sure to place a moisture-resistant mat underneath. Carpets can absorb moisture and retain pollutants, but if used, carpets are easier to clean regularly (Gatta, 2024).

Avoid Smoking in the House

Cigarette smoke contains nearly 5,000 toxins and is one of the most dangerous indoor air pollutants. It increases the risk of lung cancer, heart attack, stroke, and respiratory problems. Smoking and inhaling secondhand smoke increase the risk of asthma, bronchitis, pneumonia, coughing, and ear infections, particularly in children (Davis, 2005). Moreover, tertiary smoke (smoke on surfaces like clothing and furniture) increases the risk of health problems, including cancer (Telloian, 2022).

Tip: The best way to avoid these risks is to avoid smoking indoors and reduce smoking (Telloian, 2022).

Choose Non-Toxic Household Products

Many chemicals in cleaning products, adhesives, and paints can irritate the airways, especially with poor ventilation. The greatest danger is mixing ammonia and bleach, which can produce chlorine dioxide, extremely harmful to the respiratory system (Davis, 2005). Many air fresheners contain volatile organic compounds (VOCs), which can irritate the nose, throat, and airways, especially in sensitive individuals (Frysh, P, 2024).

Tip: Pay attention to product labels and avoid products that contain volatile organic compounds, fragrances, or flammable ingredients. You can make your own cleaning solution using plain soap and water, vinegar, or baking soda (Frysh, P, 2024).

Maintain Home Hygiene

Bedding and pillows can collect dust, mold, dust mites, and allergens. Upholstery fabrics can also retain dust, pollen, and other allergens, which can worsen allergy and asthma symptoms. Carpets can accumulate dust, allergens, and dirt, making the room potentially unhealthy for people with respiratory issues (Frysh, P, 2024).

Tip: Regularly change and wash bedding, vacuum with a HEPA filter, and consider professional cleaning to help reduce risks. Also, don’t forget places like the tops of cabinets and other often overlooked surfaces during cleaning, which can accumulate dust, grease, food, and moisture, contributing to indoor air pollution (Frysh, P, 2024).

Pay Attention to Proper and Timely Disposal of Spoiled Food

If fruit and vegetables stay in the house too long, they can develop mold, which can also cause allergic reactions and respiratory problems. Food leftovers can attract cockroaches and other insects, which can cause respiratory issues and allergic reactions. Cockroaches can also cause allergic reactions even after they are dead, as their remains and droppings can enter the air, triggering asthma attacks (Frysh, P, 2024).

Tip: Regularly check perishable food and dispose of it timely, and don’t leave food leftovers out for long; dispose of them immediately.

Don’t Forget to Use an Exhaust Fan/Open a Window While Cooking

Cooking, especially when using a gas stove, emits harmful pollutants such as particles, volatile organic compounds (VOCs), nitrogen oxides (NOx), carbon dioxide (CO2), carbon monoxide (CO), and methane. Activating the exhaust fan or opening a window can reduce the levels of these harmful substances and improve air quality indoors (Gatta, 2024).

Tip: Use the exhaust fan and/or open a window in the kitchen while cooking, especially if using a gas stove.

Consider Getting a Plant

Houseplants are often recommended for improving air quality, but research shows that their actual impact is not significant. Ventilation in buildings removes pollutants more effectively. Also, certain plants like dracaena, lilies, and ivy can help clean the air, but plants can cause problems if they become a source of mold or allergens (Davis, 2005). Too many plants can increase humidity and lead to mold, and keep in mind that many plants can be toxic to pets like dogs or cats. While houseplants can improve air quality and increase oxygen levels, they are not a substitute for air purifiers (Riley, 2024).

Tip: If you have a pet, check if the plant is toxic to them before getting it, and consult experts. To prevent mold growth, regularly remove excess water and use pots that prevent moisture buildup (Riley, 2024).

Conclusion

Improving indoor air quality is not complicated and can significantly contribute to your health. There are many simple steps you can take, such as improving ventilation, using air purifiers, controlling humidity, and avoiding pollutants such as smoke and toxic chemicals. These measures can help make your home a healthier environment, reducing the risk of respiratory problems, allergies, and other serious illnesses.

*This text is intended for informational purposes only. If any symptoms occur, it is recommended to seek help from your doctor or a qualified healthcare professional.

Reference:

• Davis, J. L. (2005, September 8). Indoor air pollution: Are you at risk? WebMD. https://www.webmd.com/lung/features/indoor-air-pollution-are-you-at-risk
• Keshmiri, N. (2020, March 26). Green potted plant on window [Photograph]. Unsplash. https://unsplash.com/photos/green-potted-plant-on-window-aG2SmsCPF3Q
• Telloian, C. (2022, March 9). 8 ways to improve your air quality at home. Healthline. Medically reviewed by Marc Meth, MD, FACAAI, FAAAI. https://www.healthline.com/health/how-to-improve-air-quality-at-home#pollutants
• Frysh, P. (2024, May 23). Breathe better at home. WebMD. Medically reviewed by Shruthi N, MD. https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-houseplants
• Gatta, F. (2024, October 7). Clean air tips for your home. WebMD. Medically reviewed by Brunilda Nazario, MD. https://www.webmd.com/balance/features/ways-to-improve-indoor-air-quality
• Riley, E. (2024, January 3). Can plants purify the air in your home? Healthline. https://www.healthline.com/health/air-purifying-plants#safety-concerns