You may be dismayed to learn that often indoor air is far more polluted than outdoor air! But how can this be? Outdoor air contains pollutants from cars and traffic, smog from fireplaces and burn-offs, and gas pollutants from outdoor gas-powered lawnmowers and tools. However, we can actually be exposed to far more pollutants when inside! And if you live in a city approximately 90% of your day will most likely be spent indoors.

From the time we wake up to the time we go to bed, we could potentially be spending much of our time inside, in a house, then in a car or bus perhaps, in an office space or in a packed gym. If you are lucky enough to spend some of your week working from a home office or at home with small children then you can really make sure your air at home at least is really clean and fresh! We also spend much of our life sleeping! So it is of the utmost importance that the air we are breathing in all night long is nice and clean.

Old houses often have many gaps and can be cold and drafty but they ‘breathe’ newer houses are far more energy efficient and easier to heat and keep warm – but they don’t breathe! This can lead to a build-up of chemicals and toxins in the air which can be dangerous to our health. It is really important that we create a really healthy environment for ourselves and our families to live in. Our homes need to breathe or at the very least we make sure that we are purifying and minimising toxins that might find their way into our homes.

Toxic indoor air has been linked with an increased risk of headaches, fatigue, eye irritation, allergies, asthma and other respiratory illnesses, along with certain types of cancer. So let us help you clean it up!

Major Indoor Air Pollutants You Need to be Aware Of!

Cooking/burning wood:
The way that we heat and cook in our homes can create a build-up of toxins in our kitchens and living rooms. Methods that use oil, gas, kerosene and wood can especially cause significant indoor air pollution releasing carbon monoxide and nitrogen dioxide into the air. Obviously, smoking also is a no-brainer! Smoking and tobacco products cause second-hand smoke which can then lead to lung damage.

Asbestos:
Houses built before the 1980’s can contain asbestos hiding in floor and ceiling tiles, roof tiles, insulation and textured paint. Removing building materials that may contain asbestos requires specialist help as it is the disruption of the building material that can release the asbestos into the air which can then get breathed into your lungs and cause damage. Always get professional help when testing and removing asbestos in your home.

Mould/damp spots:
Wet and damp walls, and carpet etc. can lead to mould growth and it can be a major risk to your air quality. Breathing in mould spores has been linked to certain types of cancers. There are different types of mould. Black mould is particularly toxic to your body and your health! If you spot mould anywhere in your house you can clean it with oil of clove which stops the mould spores from reoccurring. With any other cleaner, the mould just tends to return. If you spot large patches of mould always get a plumber to check for leaks under your house and in your walls.

An overabundance of faux wood:
A lot of newer materials used to make furniture and kitchen cabinetry are not real wood but simply wood chips compressed and glued together. There is a wide variety of qualities in compressed wood products. The real problems are that a lot of the glues used to create these products contain formaldehyde and they can off-gas throughout their lifetime. Products that contain formaldehyde have links with cancer. There are particular houseplants that are excellent at removing formaldehyde from the air, a bamboo palm is a good one.

Chemical based cleansers:
Many of the products marketed for house cleaning contain toxic chemicals which are then sprayed into the air and can cause air pollution within your home. You can purchase special eco-friendly cleaners or simply make your own!

Personal care products:
I recently discussed the dangers of fragrance. Avoid all synthetic fragrances and aerosol products like perfumes, spray deodorant and air fresheners etc. If you have pets and kids that create a lot of mess (like mine!) look for a natural essential oil based room spray or simply DIY your own! Many essential oils also contain antibacterial properties.

Radon:
Radon is a gas released from the ground beneath your home which can then enter your home and cause non-smoking related lung damage (I don’t think Radon is much of a problem if you live in NZ but if you are worried you can buy testing kits online).

Along with all of these, it can be common for dust, dirt, allergens and humidity to build up in places around your home.

Ten Easy Steps to Clean Up Your Indoor Air:

1. OPEN UP YOUR WINDOWS!
Before you leave the house each morning open your windows for at least fifteen minutes (even in winter!). You can easily heat the part of the house that you are in and open up the windows of the rooms that you are not using for some fresh air. If possible in Summer sleep with a window in your bedroom open so that you are getting fresh air all night long!

2: PURIFY YOUR AIR:
You can purchase a range of different air purifying/HEPA air filters. This might be a good option for in your bedroom at night, especially in winter where it is more difficult to sleep with a window open and there can be a build-up of humidity and moisture. There are a range of different varieties. Houseplants can also be a cost-effective way to keep your indoor air nice and clean. NASA recommends one houseplant per 10 square metres. Different houseplants are useful in different spaces within your home because they are all effective at removing different types of toxins.

3. LEAVE YOUR SHOES AT THE DOOR!
Wearing your shoes inside can track in large amounts of dirt, dust and pollens etc. Buy some special shoes or slippers that you can leave by the door just for inside wear. Also, purchase some spare slippers that you can offer to any guests that may visit. Make sure you pop a doormat at each door to minimise any dust and dirt that can be dragged inside.

4. CREATE PET DESIGNATED AREAS:
Pets (although we love them!) can track in large amounts of dirt and shed hair. Make a habit of regularly grooming your pet and designate some pet-friendly areas (perhaps off the carpet!) that can be cleaned more regularly. Have an old towel handy near the door that you can use to wipe paws before they come inside.

5. MINIMISE MOISTURE:
Duct or install a fan in all areas that are prone to a build-up of moisture like the kitchen or bathroom. If that is not possible always be sure to open a window when you are using these rooms. Regularly check for water leaks in your walls and under your house. Drying washing inside is also not great for your air quality, particularly when you are sleeping. Make sure any clothes dryers are ducted or always open a window when drying washing. The dryer that we own is a condenser dryer which means that it does not need to be ducted to the outside and there is no nasty build up of moisture when you are drying clothes. Generally, I only use it to air the washing that gets dried outside.

6. PROPERLY DISPOSE OF RUBBISH:
The best way to dispose of food waste is to let it decompose in a compost bin in your backyard. Try to keep smelly rubbish bins out of your house or remove the days rubbish at the end of the day and pop it outside. If you go plant-based you can also avoid dealing with rotting meat leftovers in your rubbish. In our house, we have a scrap bucket (for fruit and veggie waste) which we try to keep in the fridge and then it gets emptied out into the compost bin at the end of the day. Regularly check each day for rotting fruit in your fruit bowl which may attract flies. Each week compost any dead flowers or dead leaves from any houseplants.

7. CLEAN WITH NATURAL PRODUCTS:
Avoid using strong chemical based antibacterial products to clean your house. This creates an environment that is too sterile. We need some bacteria in our environment so that we develop a strong immune system! This is especially important for kids as antibacterial cleaning products have been linked to an increased risk of allergies. Natural cleaning products can easily be made from ingredients like lemon juice, white vinegar, baking soda, and borax. Diluted hydrogen peroxide can also be used as a safer alternative to bleach.

8. VACUUM REGULARLY:
Vacuum the high use areas in your house regularly. Use can also pop a few drops of essential oil (like lavender or tea tree) in your vacuum bag to help refresh and naturally deodorise your carpet as you vacuum. Once a month plan a deeper clean where you move out all furniture in each room and vacuum behind and underneath it. I think this particularly important for your bed! For good Feng Shui you are not supposed to keep anything under your bed (I have always struggled with this!).

9. WATCH OUT FOR APPLIANCES:
Try to avoid having any appliances in your bedroom particularly. Gas appliances are particularly bad for your indoor air quality releasing nitrogen dioxide, carbon dioxide and formaldehyde into the air. Make sure you have some houseplants in your kitchen and if you cook with gas some good plants to add to your space are a rubber plant or a philodendron. Burning wood in an open fire (although it looks lovely!) is really bad for your indoor air quality.  Heating appliances that regularly change the air are better for your health (like a heat pump). Add some plants like a Boston fern or some English ivy next to your computer or t.v. to absorb any nasties. Make sure you get your appliances checked and regularly maintained each year.

10. MINIMISE OFF-GASSING:
All new furnishings and materials that you bring into your home will have an off-gassing period. New carpet especially will off-gas for at least one year after it has been installed. Make sure that you regularly open your windows and frequently change your air if you have been renovating or painting!

IMPORTANT INFO: A hugely important thing to be aware of now is that many of our houses now contain an internal access garage. Always, always keep your internal access door to your garage shut. This is so important. Carbon monoxide is a clear gas that can enter your home from your garage and can affect your indoor air quality. There have also been cases where people have died from carbon monoxide poisoning within their home. Please always keep your indoor door to your garage shut.

Lastly, I think that it is really important is to create reasons to be outside. Create regular times within your day where you go outside for a walk, to eat lunch perhaps, to exercise, to meditate or think, or if you are lucky enough to have a garden plan to spend some time in it each week. Plan more recreational activities outside rather than inside in front of a screen! 🙂

(Photo by Breather on Unsplash)

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The list of indoor air pollutants used above was adapted from Precision Nutrition