Every Breath You Take . . .

Dud you know that we take 20,000 breaths each day? 

I calculated my breaths just this morning.  My Oura rings says I breathe about 14 breaths per minute . . probably you breathe somewhat similarly.  So, according to the calculations .  . . 

 14 breaths per minute x 60 minutes in each hour x 24 hours in a day = 20,160 breaths per day 

Ok, we take about 20,000 breaths each day.   What do you think of that?  It actually seems like a lot to me.  It also seems that if we’re breathing that often there’s a big chance to breath in less-than-desirable elements.  Twenty thousand breaths a day equals 20,000 opportunities to breath in toxins, mold, viruses, and bacteria.  Perhaps we should all start wearing masks again!!??  #(*$(#*&$(*&(.   Ok, maybe not.

Here’s another interesting figure: we spend approximately 90% of our time indoors.  That’s a rough estimate I collected from the US Environmental Protection Agency (EPA).  I presume it’s based on the activity of the US population.  However, a very similar estimate can be gleaned from a British analysis, which suggests that even during the summer months people spend only an estimated 1 - 2 hours outdoors each day.  Two hours is roughly 8% of the day, and I presume that the remaining 92% of the day is spent indoors.   So, we seem safe in concluding that, Westerners at least, spend about 90% of their day indoors.

Hopefully, that means that the air we’re breathing is clean, or at least cleaner than outdoors.  Does it? 

Sadly, it does not.

Again, we rely on the US EPA, which tell us that pollutants in indoor air can be two (2) to five (5) times higher than in outdoor air.  It seems that the EPA has also identified indoor pollution levels that are one hundred (100) times higher than outdoor levels!   Quite disturbingly, the EPA has also conducted research suggesting that the air pollution within schools has a demonstrable impact on student grades and test scores.  The agency’s website notes, for example that: 

Children in classrooms with high outdoor air ventilation rates tend to achieve higher scores on standardized tests in math and reading than children in poorly ventilated classrooms.

Yikes, to me at least, these statistics become infinitely more important (and concerning) when they reference our children. Did you know that some 3.2 million people die each year from indoor air pollution?  And, sadly, about 250,000 of these people are children under the age of five (5)!! 

Of course, we must also feel for the adults who die from this polluted air.  According to the World Health Organisation,  32% of these 3.2 million deaths that are triggered by indoor air pollution technically are from ischaemic heart disease. Another 23% are from stroke, 21% from lower respiratory infections, 19% from COPD or chronic obstructive pulmonary disease, and 6% from lung cancer.

And, these are just the statistics about death.  In addition to losing life prematurely, we might also simply suffer from:

• Respiratory Issues: Extended exposure to indoor air pollutants can contribute to respiratory problems, including irritation of the eyes, nose, and throat, as well as the development or exacerbation of asthma.
•  Allergies: Indoor allergens such as dust mites, pet dander, and mold can trigger allergies, leading to symptoms like sneezing, congestion, and skin rashes.
•  Cognitive & Emotional Challenges: Prolonged indoor living can also impact mental health, contributing to issues like stress, anxiety, and fatigue. Poor indoor air quality has been linked to decreased cognitive function and productivity.

Clearly, this is unacceptable.  We must change this and the first place to launch the change is in our homes.  So, how might we improve the air quality and healthfulness of our homes?   Here are a few ideas. 

•  Eliminate Smoking Indoors 

Create Designated Outdoor Areas: Implement a strict no-smoking policy indoors and designate specific outdoor areas for smoking. This helps prevent the infiltration of harmful pollutants into the indoor environment.

Invest in Educational Campaigns: Raise awareness among household members and coworkers about the dangers of indoor smoking. Communicate the benefits of a smoke-free indoor environment for everyone's health.

•  Bring in Houseplants

Natural Air Purifiers: Certain houseplants act as natural air purifiers, absorbing pollutants and releasing oxygen. Examples include spider plants, snake plants, peace lilies, and Boston ferns.

Placement and Variety: Strategically place houseplants in different rooms to maximize their air-cleansing effects. Consider having a variety of plants to address various indoor pollutants.

Regular Maintenance: Ensure proper care and maintenance of houseplants by watering them appropriately and cleaning their leaves. Healthy, well-maintained plants are more effective in improving air quality.

•  Improve Ventilation Practices

Cross-Ventilation: Open windows and doors to facilitate cross-ventilation, allowing fresh outdoor air to replace indoor air. This is particularly important in kitchens and bathrooms where pollutants can accumulate.

Use of Exhaust Fans: Install and use exhaust fans in areas prone to high humidity and pollutants, such as the kitchen and bathroom. This helps remove moisture and prevent the growth of mold.

Air Exchanges: Consider investing in a heat recovery ventilator (HRV) or an energy recovery ventilator (ERV) for efficient air exchanges, bringing in fresh outdoor air while retaining indoor temperature.

•  Invest in More and More Thorough Cleaning

Dusting and Vacuuming: Regularly dust surfaces and vacuum carpets and upholstery to reduce the accumulation of particulate matter. Use a vacuum cleaner equipped with a HEPA filter for more effective removal of allergens.

Mold Prevention: Keep the home dry and well-ventilated to prevent mold growth. Address any water leaks promptly and clean visible mold with appropriate cleaning solutions.

•  Use Air Purifiers

High-Efficiency Particulate Air (HEPA) Filters:  Invest in air purifiers equipped with HEPA filters to capture particles like dust, pollen, and pet dander. Regularly replace the filters for optimal performance.

Activated Carbon Filters:  Consider air purifiers with activated carbon filters to adsorb gases and odors, providing an additional layer of protection against volatile organic compounds (VOCs).

•  Monitor Your Home Air Quality

Air Quality Monitors: Utilize indoor air quality monitors to regularly assess pollutant levels. This enables you to take timely actions and adjust ventilation or purification measures as needed.

Ok, not all of these strategies are entirely effortless.  Indeed, kicking the smokers outside may be difficult but there is no question that it will improve the healthfulness of your home.  Every year we learn more about the harms of smoking . . . so let’s send it outside. 

But while, yes, the rest of these recommendations might cost a bit of money, they aren’t going to seriously impinge on your lifestyle.  . . . except for those of you who are completely opposed to picking up the house, that is.  Of course, that is completely understandable!   If that is the case, forget the dusting and just get a few more houseplants. 

Yours in health & happiness,

Sarah