How to Improve Your Indoor Air Quality for Better Health and Performance
In this article we’ll explain how indoor air pollution can affect your health, and we’ll provide science-based solutions you can implement today.
Indoor air quality is the primary route of exposure to pollutants from both indoor and outdoor sources, as people spend up to 90% of their time indoors, and inhalation exposure is continuous.
As homes have become more energy-efficient and tightly sealed, ventilation has decreased, trapping pollutants inside. In fact, indoor air is often two to five times more polluted than outdoor air.
Understanding Indoor Air Pollution and Its Impact on Health
Common pollutants in indoor air include nitrogen oxides, particulate matter, carbon monoxide, combustion gases, ozone, volatile organic compounds (VOCs), and other outdoor pollutants that make their way inside.
They come from sources like cleaning products, building materials, personal care items, pesticides, paint, fungal spores, and more.
Without proper ventilation and filtration, these pollutants can accumulate indoors and impact the quality of the air we breathe.
So, what is poor indoor air quality actually doing to our bodies?
Particulate matter, particularly fine particles (PM2.5), can enter your lungs, causing immediate effects like coughing and headaches, as well as long-term issues such as worsening asthma and cardiovascular problems.
Volatile organic compounds can cause irritation, headaches, and are linked to cancer and organ damage.
Gas leaks and carbon monoxide prevent proper oxygen flow in your body, causing dizziness, headaches, and potentially fatal consequences.
Research reveals that air pollution affects far more than just our respiratory health — it significantly impairs cognitive performance:
"Exposure to CO2 and VOCs at levels found in conventional office buildings was associated with lower cognitive scores than those associated with levels of these compounds found in a Green building." (Allen et al., 2016)
Chess players make 1.5% more mistakes for each 10 µg/m³ increase in air pollution (Künn et al., 2019).
Stock market returns decrease by 1.7% for each unit increase in PM2.5 (Hayes et al., 2016).
Baseball umpires make 2.6% more incorrect calls with a 10 µg/m³ increase in PM2.5 (Archsmith et al., 2018).
Politicians use less complex speech on polluted days, with high-pollution days causing a 2.3% reduction in speech quality, equivalent to losing 2.6 months of education (Heyes et al., 2019).
We experienced this firsthand when we discovered that poor air quality was causing us significant brain fog. It's the kind of thing you don't notice until you fix it - then you can't believe how you lived with it before.
What to Do About It
Unlike other interventions that can take a while to show results, cleaning up your air can make you feel better fast.
Here are four things you can do right away that will make a difference. We'll share more strategies in future emails.
Reduce Sources of VOCs (Volatile Organic Compounds)
Many everyday household items, such as cleaning products, furniture, and air fresheners, release harmful chemicals called VOCs into the air. VOCs are linked to serious health concerns, including cancer, headaches, and respiratory issues. To reduce exposure, opt for low-VOC alternatives, especially for frequently used items like cleaning supplies (we recommend Branch Basics).
Ventilate Regularly
Fresh air dilutes indoor pollutants. Open windows daily and create a cross breeze by opening windows on multiple sides of the home. Also, run bathroom and kitchen fans during use and for 10-15 minutes after. This is especially important when cooking.
Filter Your Air
A high-quality HEPA filter can make a huge difference. The Coway AP-1512HH is by far the best bang for your buck. For full coverage, you’ll need one for around every 300 square feet, but prioritize the bedroom and main living areas.
When choosing a filter the most important factor is the throughput (typically listed in "CFM" or "CADR," which are different but related measures).
Install a MERV filter in your AC system. If you have separate in-room air filters, we recommend MERV 8, which protects your system from dust without restricting airflow; if you don’t, we recommend a higher MERV (13–16).
Ensure the air filters are set to "always on" rather than "auto" mode. Auto mode means the filter is typically triggered only when particulate matter reaches certain concentrations and particle sizes, allowing smaller particles to accumulate. We recommend running filters continuously at the most comfortable noise level for your environment.
Control Humidity
Keep indoor humidity between 30 and 50%. Too high encourages mould growth, and too low irritates your airways. Use a dehumidifier or humidifier as needed, but avoid ultrasonic humidifiers as they release particles - opt for an evaporative or steam type instead.
Clean Regularly
Vacuum your home 2–3 times a week with a HEPA-filtered vacuum (we like the Miele Complete C3). HEPA filters capture dust and allergens instead of spreading them around like standard vacuums. When dusting, use a damp cloth to trap particles and keep them from recirculating in your air.
Monitor Your Air Quality
Install carbon monoxide detectors in living areas and near bedrooms and test them regularly.
Test for radon and install a radon mitigation system if levels are elevated.
Monitor humidity and CO2 — we like the Aranet 4 Home, but there are a variety of cheaper options.
Our Home Health Testing Process and Real Issues We've Found
During our home health assessment, we’ll measure particulate matter levels across various sizes, test for combustible gases and carbon monoxide, evaluate mould likelihood, and identify potential indoor pollution sources.
We compare indoor particle levels to outdoor benchmarks in every room, highlighting filtration effectiveness and identifying any areas of concern. We also identify particulate matter spikes when surfaces (e.g., carpets, upholstery) are disturbed, pinpointing sources not captured by static measurements and highlighting targeted remediation opportunities.
Extract from a sample Universe Health Report
Our home assessments routinely discover hidden air quality issues that homeowners wouldn't identify without specialized testing:
We discovered a gas dryer releasing combustion gases in one home, creating both an explosion risk and chronic health hazards.
In another home, our disturbed-source analysis revealed a nursery carpet emitting particulate matter at 430% above outdoor baselines when disturbed, posing significant respiratory risks to an infant.
We’ll be sending more tips like these soon, but implementing these is a great starting point.
EMFs are a complex topic, we'll briefly explain what they are, examine the evidence of their health impacts, and share simple ways to reduce your exposure.
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