We pay a lot of attention to poor outdoor air quality, particularly in high traffic urban or industrial areas, and how it can pose serious risks to our health. This is especially true for people living with respiratory issues such as asthma, bronchitis or COPD, prompting officials to regularly issue health advisories for higher-risk individuals to stay indoors on “high pollution” days.

But according to research, our comfy, cozy homes may not provide the protection we think. Consider this from the EPA: “In the last several years, a growing body of scientific evidence has indicated that the air within homes and other buildings can be more seriously polluted than the outdoor air in even the largest and most industrialized cities.” And considering that people spend about 90% of their time indoors, “the risks to health may be greater due to exposure to air pollution indoors than outdoors.”

 In fact, studies from the EPA show that indoor levels of pollutants may be two to five times — and alarmingly, sometimes more than 100 times — higher than outdoor levels.

At times referred to as sick building syndrome, indoor air pollution is an all too often-overlooked hazard that can have an impact on our health, including the spread of viruses, frequent headaches, aggravated allergies, skin rashes, asthma and other respiratory conditions.

But the effects of breathing dirty air can go even further. It can, over time, also increase risk for poor heart health, Cancer, immune function and cognitive decline, all of which in turn, affects our longevity.

These risks only increase as we age, as our immune systems become less effective, making us more vulnerable to airborne contaminants, toxins and allergens.

Here, we break down the main causes of indoor air pollution and its associated health risks, as well as offer expert tips to improve the air quality in your home or office.

Home sick home

Harmful substances can come from a depressingly long list of culprits, including household cleaning products that contain volatile organic compounds (VOCs) that evaporate into the air. Cooking and heating appliances, such as gas stoves, wood-burning stoves and space heaters can release carbon monoxide and other harmful gases. Radon, a naturally occurring radioactive gas found in soil, can enter a home through its foundation. (Find out how to detect radon here.)

Building materials like paints, adhesives and carpets can release VOCs over time, and then there’s moisture buildup that can lead to the growth of mold, which can release spores into the air. The dander and allergens from our beloved pets can aggravate asthma or other respiratory conditions.

And it goes without saying that if your indoor space isn’t already a tobacco-free zone, this can be a significant source of indoor air pollution that leads to respiratory and cardiovascular problems.

Just how serious are the health risks?

Poor indoor air quality can impact healthy aging and lifespan in several key ways:

1. Respiratory problems: As mentioned, indoor air pollution can trigger or exacerbate conditions like asthma, Chronic obstructive pulmonary disease (COPD), and bronchitis. People with pre-existing respiratory issues are especially vulnerable to pollutants like tobacco smoke, mold and chemical fumes.
2. Cardiovascular health: Pollutants like fine particulate matter (PM2.5) and carbon monoxide can increase the risk of heart attacks, strokes, and hypertension. Long-term exposure to polluted indoor air can significantly raise cardiovascular disease risks as we age.
3. Weakened immune system: Aging can impair the body’s ability to fight off infections. Pollutants, allergens, and chemicals in the air can weaken immune responses, making older adults more susceptible to infections and chronic diseases.
4. Cancer risk. According to the National Institute of Environmental Health Sciences, long-term exposure to radon and other indoor air substances increase the chance of developing lung cancer. These contaminants include second hand smoke, asbestos, arsenic and some forms of silica and chromium.
5. Cognitive decline and mental health: As reported by Harvard Magazine, research shows that long-term exposure to poor indoor air quality may contribute to cognitive decline in older adults. Fine particles and toxic chemicals can increase oxidative stress and inflammation, factors linked to dementia and Alzheimer’s disease. Scientists have also found that exposure to high levels of indoor air pollution can increase risk for depression, anxiety and suicide ideation.
6. Increased mortality risk: Research found that breathing unhealthy air could take years off your life, due mainly to increased risk for respiratory and cardiovascular diseases. The World Health Organization says that over 3 million people die prematurely each year from diseases caused by household air pollution, especially from unsafe cooking methods. 

What can we do about it?

Let’s look at some basic, yet proven strategies that can go a long way in making your home’s air cleaner and safer:

1. Increase ventilation

Proper ventilation is one of the simplest ways to reduce indoor air pollution. Open windows and doors to let in fresh air whenever possible (and, of course, if your area is free from high pollution levels such as smoke from wildfires). Use exhaust fans in kitchens and bathrooms to reduce the buildup of humidity and pollutants. Installing air vents can also help in older homes with poor circulation.

2. Use air purifiers

Air purifiers equipped with HEPA filters can capture up to 99.97% of airborne particles, including dust, pollen, pet dander, and mold spores. While available for purchase, the EPA also offers instructions for a DIY air cleaner that is assembled from box fans and HVAC, or furnace filters.  Consider placing portable air purifiers in the most frequently used rooms, especially in bedrooms and living areas.

3. Avoid tobacco smoke indoors

If it isn’t already, designate your home a smoke-free zone. Second hand smoke contains over 7,000 chemicals, many of which can damage lung tissue and cause respiratory diseases.

4. Monitor humidity levels

High humidity levels encourage mold growth, while low humidity can cause dry skin and respiratory irritation. Aim to maintain indoor humidity between 30-50%. Using a dehumidifier in damp areas can help reduce the risk of mold, while humidifiers can add moisture to the air in drier climates.

5. Go with non-toxic cleaning products

Switch to eco-friendly, non-toxic cleaning products that don’t contain harsh chemicals or VOCs. Alternatively, you can make homemade cleaners using natural ingredients like vinegar, baking soda and lemon.

6. Keep it clean

Dust, dirt, and pet dander accumulate on floors and carpets, reducing air quality. Vacuum regularly with a vacuum cleaner that has a HEPA filter; a thorough mop of hard floors will further remove allergens. Kick off your shoes, or place mats at entryways can help to prevent dirt from being tracked indoors.

7. Maintain HVAC systems

Regular maintenance of your heating, ventilation and air conditioning (HVAC) system is important for keeping indoor air clean. Change air filters every 3 months or more often if you have pets or live in an area with high pollution. Clean ducts and vents regularly to prevent dust buildup.

8. Use natural scents

Instead of synthetic air fresheners, which can release harmful VOCs, opt for natural options like essential oils or fresh flowers. Alternatively, you can simmer herbs, citrus, or cinnamon on the stove for a delicious aroma.

9. Go green

Indoor plants like peace lilies, spider plants, and snake plants can help improve indoor air quality by absorbing some toxins, although their impact isn’t as much as once thought. That said, plants do offer other benefits that contribute to a healthier indoor environment by absorbing carbon dioxide and releasing oxygen, which can help with air freshness. And as plant-lovers know, a touch of greenery can do wonders for our psychological well-being, reducing stress and improving mood.

The bottom line

While indoor air pollution poses significant health risks – some of them far more serious than we thought! –  the good news is that with a few simple adjustments, you can drastically improve the air quality in your home, reducing the risk of respiratory, cardiovascular and cognitive issues, as well as other chronic health problems.

Are you looking to improve your indoor air quality? SuperAging editors are rolling up their sleeves and researching the most highly ranked products to help you do so. Stay tuned!

More ways to promote healthy aging:

How our attitude toward aging affects how we age – and how long we live

Top foods to help ease joint pain – and give your overall health a boost while you’re at it

Chronic stress hurts our health and longevity – so what can we do about it?

How a healthy gut boosts longevity, plus tips to get your gut in top shape

Study: Practicing gratitude linked with greater longevity

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.