Indoor Air Quality: Why It Matters and How To Improve It

Many of us spend so much time indoors, especially in the winter or on really hot days. When there isn’t much airflow inside, we come into contact with allergens like dust mites and mold. And they can wreak havoc on our health all year long.

Improving the health and quality of the air inside is just as important as getting fresh air outside. But what can you do to make sure the air inside isn’t going stale?

Pulmonologist Neha Solanki, MD, explains what could be making the air in your home unhealthy and ways you can fix it.

What is indoor air quality (IAQ)?

Indoor air quality (IAQ) describes the condition of the air you breathe when you’re inside, whether you’re at home, in the office or in any other building. Several factors can impact IAQ, including:

• Gases
• Chemicals
• Allergens
• Bacteria
• Viruses
• Temperature
• Ventilation

“Indoor air quality is perhaps the worst in winter and during extremely hot temperatures due to a lack of ventilation, when we keep our windows closed and stay inside for extended periods,” says Dr. Solanki. “But the air you breathe inside can affect your health all year.”

Health effects of poor indoor air quality

The air you breathe affects your entire body. Dr. Solanki explains what happens when your IAQ is poor.

Lung development and respiratory illness

Long-term exposure to poor air quality can affect your ability to take deep breaths or get enough oxygen. When you breathe in chemicals like carbon monoxide or gas, you can have difficulty breathing and can also become dizzy, faint or lose consciousness. It can even be fatal in a very short amount of time.

“Respiratory illnesses like the flu and respiratory syncytial virus (RSV) also spread much more easily indoors,” says Dr. Solanki. “If you spend significant time inside around others who are sick, you have a higher risk of catching a cold.”

Cancer

Cancer-causing substances in the air, like smoke (including secondhand or thirdhand smoke), can lead to the development of lung cancer.

Asbestos, though too small to see, is another cancer-causing substance that comes from old building materials used to create siding and insulation. If you inhale asbestos, it can get stuck in your lungs for years, causing inflammation and lung damage. After decades, asbestos exposure can lead to the development of a rare cancer called mesothelioma.

Chronic illness

Airborne allergens (like dust or mold) can increase flare-ups of chronic lung problems, like asthma or chronic obstructive pulmonary disease (COPD). Inhaling smoke and other chemicals can also lead to lasting, long-term health issues.

Full-body symptoms

Improper ventilation can worsen existing health conditions and cause symptoms of their own. Dry air, for example, can cause a sore throat, dry mouth and chapped lips, among other health issues.

“Indoor air particles don’t just worsen the symptoms of asthma and other chronic respiratory problems,” clarifies Dr. Solanki. “They can also irritate the nose, throat, eyes and lungs.”

Surprising things that can make indoor air less healthy

Internal air can be contaminated from outdoor allergens and chemicals or from other indoor sources. Some of the most common causes of poor air quality include:

• Smoke from cigarettes and cigars
• Wood fires
• Cleaning chemicals
• Carbon monoxide
• Perfumes
• Asbestos
• Formaldehyde from furniture, household products, upholstery and clothing
• Lead from plumbing and renovation activities
• Radon, found in the cracks and openings of foundations, basements and crawl spaces
• Mold and other allergens, like dog or cat dander
• Scented wax candles
• Poorly ventilated gas stoves

“If you have sensitive lungs and upper airways, as with asthma and chronic sinusitis, you may notice your symptoms getting worse when you’re around these sources of poor air quality,” notes Dr. Solanki.

How to improve your indoor air quality

Fortunately, improving indoor air quality can improve your health, Dr. Solanki says. Try these simple steps:

Freshen up the air

Whenever possible, crack open those windows (yes, even in the winter). Fresh air will help clear out some of those indoor allergens. But wait — you may ask — won’t that bring outdoor allergens ... inside? Yes, it will. But cleaning on a regular basis can keep those allergens at bay.

Also consider running a humidifier (if the air is dry), a dehumidifier (for dark, wet areas like a basement) or an air purifier with a HEPA filter to clean out any troubling causes of poor air quality.

“Cooking, cleaning, burning candles and using gas appliances release particles and organic volatile compounds. Circulating fresh air in the house helps minimize indoor impurities by keeping concentrations of these lower,” explains Dr Solanki. “Ventilation can also prevent buildup of dust, pollen and pet dander. It helps maintain healthier air in the home.”

Keep indoor areas clean

Some particles in the air, like pollen, can leave behind visible residue, while others can cling to surfaces for a long time unseen. So be sure to:

• Dust and vacuum often.
• Wash your bedding on a weekly basis.
• Leave your shoes at the door.

Keeping a clean house limits how often you’re exposed to triggering particles and helps keep them from getting kicked back up into the air every time you pass through an area.

Put in preventive measures

Install carbon monoxide detectors and make sure exhaust fans in your bathrooms and kitchens are cleaned and operating at full power. You can also test your home for substances, like radon, asbestos or lead.

Fix any water leaks immediately to avoid mold — and don’t forget to dust any ceiling fans before you turn them on. And if you have a gas stove, make sure it’s well-ventilated.

Avoid smoke

Avoid smoking indoors (but consider quitting smoking for an improvement in your overall health). Limit how often you use air fresheners, incense and scented candles, as these can trigger asthma symptoms and other lung conditions. Consider soy-based candles instead.

And if you live in a home where there’s been smoke exposure, consider steam cleaning furniture and carpeting, as this can help reduce the effects of second- and thirdhand smoke.

Bottom line? By improving your indoor air quality, you can help avoid significant health concerns and breathe a bit easier.

But if you’re experiencing respiratory symptoms, make an appointment with a healthcare provider and let them know the status of your IAQ. They’ll be able to provide treatment and offer potential solutions.