Improving Air Quality in Your Home

The air inside your home has a direct impact on your respiratory health. For people living with COPD, asthma, or other breathing conditions, indoor air quality can be just as important — and sometimes more important — than outdoor air quality. This guide provides practical, evidence-based strategies to help you identify and reduce indoor air pollutants, creating a healthier environment for your lungs.

Why Indoor Air Quality Matters

Most people spend the majority of their time indoors — at home, at work, and in other indoor spaces. For people with respiratory conditions, the quality of the air they breathe indoors can have a significant effect on their symptoms. Poor indoor air quality can trigger coughing, wheezing, shortness of breath, and exacerbations.

Indoor air can contain a variety of pollutants, including:

• Particulate matter (dust, pollen, pet dander)
• Volatile organic compounds (VOCs) from paints, cleaning products, and furnishings
• Biological contaminants (mold, bacteria, viruses, dust mites)
• Gases (carbon monoxide, radon, nitrogen dioxide)
• Secondhand smoke

Many of these pollutants are present in higher concentrations indoors than outdoors. Understanding where they come from and taking steps to reduce them can help you breathe easier and feel better.

Common Indoor Air Pollutants and Their Sources

Secondhand and Thirdhand Smoke

Secondhand smoke is a mixture of smoke from the burning end of a cigarette, cigar, or pipe, and smoke exhaled by a smoker. Thirdhand smoke refers to residual nicotine and other chemicals that settle on surfaces and can be released back into the air over time. Both are harmful and can trigger respiratory symptoms.

What you can do: Make your home completely smoke-free. Ask family members and visitors not to smoke inside or near open windows. If you or someone in your household smokes, seek support to quit. Many resources are available, including counseling and nicotine replacement therapy.

Particulate Matter

Particulate matter includes dust, pollen, pet dander, and other tiny particles that can be inhaled. These particles can irritate the airways and worsen respiratory symptoms. Sources include:

• Pet dander and fur
• Dust mites
• Pollen brought in from outdoors
• Cooking, especially frying
• Burning candles or incense
• Wood-burning stoves or fireplaces

What you can do: Regular cleaning and good ventilation can help reduce particulate matter. Use a vacuum with a HEPA filter, and consider using an air purifier with a HEPA filter in rooms where you spend the most time. Avoid burning candles, incense, or wood inside the home.

Volatile Organic Compounds (VOCs)

VOCs are chemicals that evaporate into the air at room temperature. They are found in many household products and can irritate the airways and cause headaches or other symptoms. Common sources include:

• Paints, varnishes, and solvents
• Cleaning products and disinfectants
• Air fresheners and scented candles
• New furniture and carpets
• Pesticides

What you can do: Choose low-VOC or VOC-free products whenever possible. Increase ventilation when using products that release VOCs. Use natural cleaning alternatives like vinegar and baking soda. Avoid synthetic air fresheners and opt for natural options like opening windows or using houseplants that can help filter air.

Biological Contaminants

Biological contaminants include mold, mildew, bacteria, viruses, and dust mites. These can grow in damp or humid environments and can trigger allergic reactions and respiratory symptoms. Common sources include:

• High humidity levels (above 60%)
• Leaks or water damage
• Poor ventilation in bathrooms and kitchens
• Damp carpets and upholstery
• Overwatered houseplants

What you can do: Keep indoor humidity between 30-50%. Use dehumidifiers in damp areas and ensure good ventilation in bathrooms and kitchens. Fix any leaks or water damage promptly. Wash bedding weekly in hot water to reduce dust mites.

Radon

Radon is a colorless, odorless radioactive gas that can seep into homes from the ground. It is the second leading cause of lung cancer after smoking. It is important to test your home for radon levels. If levels are high, professional remediation can be arranged.

What you can do: Test your home for radon. Many hardware stores sell radon test kits, or you can hire a professional to test your home. If radon levels are high, a radon mitigation system can be installed to reduce levels.

Carbon Monoxide

Carbon monoxide is a colorless, odorless gas that can be produced by burning fuel in furnaces, water heaters, and other appliances. It can be dangerous at high levels and can cause symptoms like headache, dizziness, and nausea. At very high levels, it can be fatal.

What you can do: Install carbon monoxide detectors in your home and check the batteries regularly. Have your fuel-burning appliances inspected annually by a qualified professional. Never use generators, grills, or other fuel-burning devices indoors or in enclosed spaces.

Practical Steps to Improve Indoor Air Quality

Ventilation

Good ventilation is essential for maintaining healthy indoor air quality. It helps bring fresh air into your home and removes pollutants.

• Open windows: When outdoor air quality is good, open windows to allow fresh air to circulate. This is particularly helpful when cleaning, cooking, or using products that release fumes.
• Use exhaust fans: Use exhaust fans in the kitchen when cooking and in the bathroom when showering. This helps remove moisture, odors, and pollutants.
• Whole-house ventilation: If you have a forced-air heating or cooling system, consider a whole-house ventilation system that brings in fresh air while exhausting stale air.

Air Purifiers

Air purifiers can help remove particles and other pollutants from the air. When choosing an air purifier, consider the following:

• HEPA filter: Look for a purifier with a true HEPA filter, which can remove 99.97% of particles down to 0.3 microns in size.
• Size: Choose a purifier that is appropriately sized for the room where it will be used. Larger rooms require larger purifiers.
• Additional features: Some purifiers also have activated carbon filters to remove odors and VOCs, which can be helpful in homes with chemical sensitivities.
• Maintenance: Regular filter replacement is essential for the purifier to work effectively.

Humidity Control

Maintaining appropriate humidity levels is important for reducing biological pollutants and for your own comfort. High humidity can promote mold growth, while low humidity can dry out your airways and make mucus thicker.

• Monitor humidity: Use a hygrometer to monitor humidity levels in your home. Aim for 30-50%.
• Use a dehumidifier: In damp areas like basements or in humid climates, use a dehumidifier to reduce humidity levels.
• Use a humidifier: In dry climates or during winter when indoor air is dry, use a humidifier to add moisture to the air. Clean the humidifier regularly to prevent mold growth.

Houseplants

Houseplants can help improve indoor air quality by absorbing carbon dioxide and releasing oxygen, and some plants can also remove certain VOCs from the air. While houseplants are not a substitute for other air quality measures, they can be a beneficial addition to your home.

• Plant recommendations: Some plants that are known for air purifying qualities include spider plants, peace lilies, snake plants, and aloe vera.
• Overwatering: Be careful not to overwater plants, as this can promote mold growth in the soil.
• Allergies: If you are allergic to pollen or mold, choose plants that do not produce pollen and keep soil dry on top to prevent mold growth.

Cleaning and Dusting

Regular cleaning can help reduce dust, pet dander, and other particles in your home.

• Vacuum regularly: Use a vacuum with a HEPA filter to capture small particles. Vacuum carpets, rugs, and upholstery at least once a week.
• Dust with a damp cloth: Use a damp cloth or microfiber cloth to dust surfaces rather than a dry cloth, which can stir up particles.
• Wash bedding weekly: Wash sheets, pillowcases, and blankets in hot water to reduce dust mites.
• Remove shoes at the door: This can help prevent dirt and outdoor pollutants from being tracked into your home.

Avoiding Strong Odors

Strong odors and fragrances can irritate the airways and trigger respiratory symptoms. Minimize the use of:

• Scented candles and incense
• Air fresheners and plug-in scents
• Perfumes and colognes
• Strong cleaning products

Instead, use natural alternatives like baking soda for odors, vinegar for cleaning, and opening windows for fresh air.

Creating an Action Plan

Improving indoor air quality is an ongoing process. Creating a plan can help you stay on track and make steady progress:

• Identify priorities: Start with the most pressing issues. For example, if someone in your household smokes, making your home smoke-free should be a top priority.
• Take small steps: You don't need to do everything at once. Choose one or two changes to start and gradually add more over time.
• Monitor your symptoms: Pay attention to how changes in your home environment affect your breathing. This can help you identify what works best for you.
• Review regularly: Periodically review your air quality measures and make adjustments as needed. As seasons change, different pollutants may become more relevant.