5 Ways to Improve Indoor Air Quality at Home

Home should feel like a place where you can always breathe easy. But that isn’t necessarily the case: According to the American Lung Association, indoor air can be two to five times more polluted than outdoor air. And since many of us spend about 90 percent of our time inside, poor indoor air quality can be a real problem — especially during winter, when windows stay closed and heating systems work overtime. 

“Anything you inhale other than air can affect your lungs,” says Ahmad Abu Homoud, M.D., medical director of the Pulmonary Hypertension Center at Hackensack Meridian Jersey Shore University Medical Center — the first in New Jersey to receive accreditation as a Regional Clinical Program from the Pulmonary Hypertension Association. Mold, dust, cleaning products and even air fresheners and scented candles can compromise indoor air quality and trigger respiratory issues. Certain pollutants have even been linked to other serious health problems, including cardiovascular disease and cognitive issues.

The good news: Small changes can make a big difference. Dr. Abu Homoud shares five tips that can help you start breathing easier now.

1. Replace Your HVAC Filter Regularly — and Choose a Quality One 

Your HVAC system doesn’t just heat or cool your home. The systems recirculate indoor air and have replaceable filters that catch mold spores, dust and other particles before they’re blown back into your home. 

“Replacing the filter on time is one of the best ways to improve indoor air quality,” says Dr. Abu Homoud. If your system runs constantly during the winter, you may need to change the filter more often than you think. 

Try this: 

• Follow the replacement recommendations on your HVAC system’s manual or the guidelines on the filter’s packaging.
• Choose a filter with a higher MERV (minimum efficiency reporting value) rating. This rating indicates how well a filter captures small particles like mold spores and pollen — a filter with a MERV rating of 13 captures more particles than an eight, for example. 
• If you have pets, allergies or live near heavy traffic, consider replacing filters more often during the peak season.
  
  

2. Vacuum Frequently, Fix Leaks Quickly and Keep Soft Surfaces Clean 

Dust and moisture are two of the biggest drivers of poor indoor air quality. 

“Mold is definitely the worst pollutant for your lungs,” Dr. Abu Homoud says. “The spores secrete toxins that can lead to infections.” Mold grows where it’s damp, so repair any leaks quickly and clean and dry any area that has flooded or had a leak — especially bathrooms and basements. 

Household dust, which can also contain harmful chemical particles, can likewise be hard on your respiratory system. 

Try this: 

• Vacuum twice a week, especially carpets and rugs.
• Shampoo or steam-clean rugs and carpets periodically. 
• Repair leaks right away and fully dry any wet areas.
• Consider a dehumidifier for damp spaces like basements. 
  
  

3. Use an Air Purifier With HEPA and Activated Carbon Filters

An HVAC filter will capture some pollutants, but the best type of filter to improve indoor air quality is a high-efficiency particulate air (HEPA) filter. “It’s what we use in the hospital; it catches the smallest particles in the air,” Dr. Abu Homoud says. 

However, even HEPA filters don’t clear gases like volatile organic compounds (VOCs), which come from sources like cleaners, furniture and paint. For that, you’ll need an activated carbon filter. 

Try this: 

• Look for a purifier that has both HEPA and activated carbon. 
• Make sure the purifier is designed for the square footage of your room.
• Run the purifier consistently to improve the indoor air quality of the spaces where you spend the most time, like a living room or bedroom. 
• Check the EPA website for more information and guidance. 
  
  

4. Choose Safer Cleaning Products

Some household cleaners release chemicals that can irritate airways — especially when used in tight spaces like bathrooms. These respiratory reactions may even lead to asthma, especially after repeated exposures, Dr. Abu Homoud says. If you already have asthma or allergies, you may be more sensitive. 

Try this: 

• Choose fragrance-free, naturally derived cleansing agents. 
• Look for products that meet the EPA’s “Safer Choice” standards; products that display the Safer Choice label must meet strict safety and performance standards. 
• Consider wearing a mask, opening a window or running an exhaust fan when using products containing chlorine or other strong chemicals. 
  
  

5. Use Humidifiers Carefully 

Dry winter air can irritate your nose and throat, but humidifiers aren’t always the right solution. 

“A humidifier could be helpful if you’re very sensitive to dry air, but they can also be harmful; I generally tell my patients not to use them,” Dr. Abu Homoud says. The issue, surprisingly, is that humidifiers can make indoor air quality worse instead of better. “Humidifiers can suck up dust and aerosolize it, making it easier for particles to get into the lungs.” They’re also notoriously difficult to clean. “If you don’t take care of the humidifier correctly, it may grow mold or bacteria that can also be aerosolized and inhaled.” 

Try this: 

• If you use a portable humidifier, clean it thoroughly and often. 
• Keep the room as dust-free as possible to avoid circulating particles. 
• Aim for indoor humidity between 30% and 50%. 
• If you prefer not to use a humidifier, Dr. Abu Homoud suggests a saline nebulizer to keep airways moist without adding moisture to the room.
  
  

When to See a Pulmonologist

Dr. Abu Homoud says you should see your doctor if you notice: 

• Wheezing, persistent cough or shortness of breath
• New or worsening allergy or asthma symptoms
• Cough lasting longer than 6 to 8 weeks

Changes in your breathing, especially ones that persist, are worth checking out.

Next Steps & Resources

• Meet our source:Ahmad Abu Homoud, M.D.
• Make an appointment with a pulmonologist or respiratory specialist, or call 800-822-8905.
• Learn more about pulmonology at Hackensack Meridian Health. 

The material provided through Healthier You is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.