Top Tips to Detox the Air We Breathe

So last month I talked a little about toxins in water. I want to continue down the path of detoxing our environments by talking about air. Because, ya know, we all have to breathe it in in order to survive. 

IT’S JUST SOMEWHAT ESSENTIAL. AND THAT SAME ESSENTIAL AIR WE BREATHE IS GROWING DANGEROUSLY POLLUTED.

New data from the WHO shows that nine out of ten people now breathe polluted air. In the last several years, a growing body of scientific evidence has indicated that the air within homes and buildings can be more polluted than the outdoor air in even the largest and most industrialized cities. Other research indicates that people spend approximately 90% of their time indoors. Therefore, for many people, the health risks from exposure to indoor air pollution may be greater than risks from outdoor pollution. The people exposed to indoor air pollutants for longer periods of time are often those most susceptible to their effects- such as kiddos, the elderly, and the chronically ill.

Let’s Talk About Some Major Air Toxins.

There are two main types of air pollution – ambient (or outdoor) air pollution and household (or indoor) air pollution. Both indoor and outdoor air pollution can contribute to each other, as air moves from inside buildings to the outside, and vice versa. There are 3 major categories: gases (which include benzenes, toluene & xylene); liquid aerosols (like methylene chloride), and particles.

Particles. Are a mix of solid and liquid droplets arising mainly from fuel combustion and road traffic. While particles with a diameter of 10 microns or less can penetrate and lodge deep inside the lungs, particles with a diameter of 2.5 microns or less, or ultrafine particles, are more concerning. These particles are so small that 60 of them make up the width of a human hair. Because of their small size they can deliver toxins deep into the body where larger particles can’t reach. They can increase the risk of impaired brain development, heart attacks, strokes, asthma, and bronchitis, as well as premature death from heart ailments, lung disease, & cancer. With research, such as the Harvard Six Cities Study, confirming the damaging health impacts of fine particulates, the EPA finally began to regulate them in 1997. However, the EPA doesn’t regulate ultrafine particles.

WHAT ARE SOME EXAMPLES OF AMBIENT AIR POLLUTION?

NITROGEN DIOXIDE.

Nitrogen Oxide is rapidly converted to nitrogen dioxide in sunlight. NOx (a combination of nitrogen oxide & nitrogen dioxide) is formed in high concentrations around roadways and can result in development and exacerbations of asthma and bronchitis, and can lead to a higher risk of heart disease.

SULFUR DIOXIDE.

Sulfur dioxide is emitted into the air by burning fossil fuels that contain sulfur. Coal, metal extraction and smelting, & ship engines commonly burn fuel that contains sulfur. Sulfur dioxide causes eye irritation, worsens asthma, increases susceptibility to respiratory infections and adversely impacts the cardiovascular system. 

BLACK CARBON.

Black carbon is one component of particulate matter and comes from burning fuel (especially diesel, wood, and coal). Populations with higher exposures to black carbon over a long period are at a higher risk for heart attacks, stroke, hypertension, asthma, chronic obstructive pulmonary disease, bronchitis, & various cancers.

CARBON MONOXIDE.

Carbon monoxide is a significant combustion pollutant in the United States. It’s a leading cause of poisoning deaths. Carbon monoxide-related non-fire deaths are often attributed to heating and cooking equipment. The leading specific types of equipment blamed for carbon monoxide-related deaths include gas-fueled space heaters, gas-fueled furnaces, charcoal grills, gas-fueled ranges, portable kerosene heaters, and wood stoves. As with fire deaths, the risk for unintentional carbon monoxide death is highest for the very young and the elderly. Headache, dizziness, weakness, nausea, vomiting, chest pain, fatigue and confusion are the most frequent symptoms of carbon monoxide poisoning. Extremely high levels can cause loss of consciousness and death. In the home, any fuel-burning appliance that is not adequately vented and maintained can be a potential source of carbon monoxide.

ENVIRONMENTAL TOBACCO SMOKE.

Environmental tobacco smoke (or ETS), also known as secondhand smoke, is a product of combustion. ETS is the combination of two forms of smoke from burning tobacco products: side stream smoke, or smoke that is emitted between the puffs of a burning cigarette, pipe, or cigar; and mainstream smoke, or the smoke that is exhaled by the smoker. The physiologic effects of ETS are numerous. ETS can trigger asthma; irritate the eyes, nose, and throat; and cause ear infections in children, respiratory illnesses, and lung cancer as ETS is a Group A carcinogen. ETS contains over 4,000 substances, more than 60 of which cause cancer in humans or animals. Spontaneous abortion (miscarriage), cervical cancer, sudden infant death syndrome, low birth weight, nasal sinus cancer, decreased lung function, exacerbation of cystic fibrosis, and negative cognitive and behavioral effects in children have all been linked to ETS.

VOLATILE ORGANIC COMPOUNDS.

We’ve talked about this one a ton. Many organic chemicals are used as ingredients in household products. Organic chemicals that vaporize and become gases at normal room temperature are collectively known as VOCs. Examples of common items that can release VOCs include paints, varnishes, and wax, as well as in many cleaning, disinfecting, cosmetic, degreasing, and hobby products. VOCs that frequently pollute indoor air include toluene, styrene, xylene, and trichloroethylene. The health effects of these chemicals are varied. Trichlorethylene has been linked to childhood leukemia. Exposure to toluene can put pregnant women at risk for having babies with neurologic problems, retarded growth, and developmental delays. Xylene has been linked to birth defects. And styrene is a known endocrine disruptor. Methylene chloride, a common component of some paint strippers, adhesive removers, and specialized aerosol spray paints, causes cancer in animals. Methylene chloride is also converted to carbon monoxide in the body and can cause symptoms associated with carbon monoxide exposure. Benzene, a known human carcinogen, is contained in tobacco smoke, stored fuels, and paint supplies. Jeez.

 Please note that these are not all of the ambient air pollutants. Many others exist, such as lead, radon, formaldehyde, barium, asbestos, mercury & arsenic.

WHAT ABOUT HOUSEHOLD (OR INDOOR) AIR POLLUTANTS?

Indoor pollutants can be placed into two groups: biologic and chemical.

BIOLOGIC POLLUTANTS.

Biologic pollutants include bacteria, molds, viruses, animal dander, cat saliva, dust mites, cockroaches, & pollen. Common pollutants, such as pollen, originate from plants and can elicit symptoms such as coughing, shortness of breath, dizziness, fatigue, fever, and digestive problems. Whereas allergens contained in the feces and saliva of cockroaches can cause allergic reactions or trigger asthma symptoms.

HOUSE DUST MITES.

Another group of arthropods linked to asthma is house dust mites. Fecal pellets deposited by the mites accumulate in home fabrics and could become airborne via domestic activities such as vacuuming and dusting, resulting in inhalation. House dust mites thrive in homes that provide a source of food and shelter and adequate humidity. Mites prefer relative humidity levels of 70% to 80% and temperatures of 75°F to 80°F. Most mites are found in bedding, where they spend up to a third of their lives. A typical used mattress may have from 100,000 to 10 million mites in it. In addition, carpeted floors provide a microhabitat for the accumulation of food and moisture for the mite, and also provide protection from removal by vacuuming.

PETS.

Pets can be significant asthma triggers because of dead skin flakes, urine, feces, saliva, and hair. Proteins in the dander, urine, or saliva of warm-blooded animals can sensitize individuals and lead to allergic reactions or trigger asthmatic episodes. However, there is some evidence that pets introduced early into the home may actually prevent asthma. Exposure to dogs and cats in the first year of life decreases a child’s chances of developing allergies and that exposure to cats significantly decreases sensitivity to cats in adulthood.

MOLD.

People are routinely exposed to more than 200 species of fungi indoors and outdoors. Many reproduce via the production and dispersion of spores. They usually feed on dead organic matter and, provided with sufficient moisture, can live off of many materials found in homes, such as wood, drywall, insulation, wallpaper, and everyday dust and dirt. Certain molds can cause a variety of adverse human health effects, including allergic reactions, immune responses, infectious disease, and toxic effects.

There are three main types of molds:

• Allergenic molds– which are on the low end of the danger scale. They typically only cause problems for those with asthma and a predisposed allergy to the specific mold.

• Pathogenic molds– which can cause infection. This is a big problem for those with a suppressed immune system. An acute response resembling bacterial pneumonia is commonly found with those exposed to these types of mold.

• Toxigenic Molds- as the name implies, these molds produce mycotoxins that can cause serious health effects. They have been tied to immunosuppression, endocrine disruption, behavioral changes, & cancer. The toxic chemicals found in these types of molds can be absorbed into the body when one inhales them, eats them, or even touches them.

HEALTH CONCERNS

Air pollution has a disastrous effect on children. Short-term exposure can lead to eye irritation, nausea, or difficulty in breathing. Long-term exposures may result in damage to the respiratory, nervous, or reproductive systems, and birth defects. Air pollution also affects neurodevelopment, leading to inhibited cognitive ability and mental and motor development. While everyone is at risk from exposure to air toxins, many factors determine how seriously any pollutant will affect a person or at-risk population. These include the level, duration, and frequency of exposure, the toxicity of the pollutant, and the overall health of people who are exposed. One reason why children are particularly vulnerable to the effects of air pollution is that they breathe more rapidly than adults and so absorb more pollutants. They also live closer to the ground, where some pollutants reach peak concentrations – at a time when their brains and bodies are still developing. Newborns and young children are also more susceptible to household air pollution in homes that regularly use polluting fuels and technologies for cooking, heating and lighting.

So, What Can We Do?

Although no air filter alone will fully clean the air, you can improve the quality of the air in your home with filters installed in your central heating and cooling system, or with a portable air purifier. Since large volumes of air circulate through central air systems, a well-maintained central filtration system with a high-efficiency filter may have the greatest impact on indoor air quality.

CENTRAL AIR FILTERS.

Filters are rated by standards that measure particle removal efficiency—known as the Minimum Efficiency Reporting Value, or MERV. The MERV ratings range from 1 to 20, with higher number ratings removing finer particles at greater efficiencies. Central forced air systems are typically fitted with a one-inch-thick panel filter. These basic, flat filters are quite inexpensive, but only remove about 20 percent of particles. These filters are rated MERV 1 to 4, and are not designed to improve indoor air quality. Some filters sold online or in stores may have their own rating systems, so you may have to contact the manufacturer.

MEDIUM-EFFICIENCY FILTERS.

Medium-efficiency filters are usually composed of a pleated, woven material and are rated MERV 5 to 8. The pleats create more surface area to trap particles. Some of these filters are washable and reusable, but can become ineffective over time as they can’t be thoroughly cleaned. Some medium-rated filters also use static electricity generated by the airflow to trap particles. It’s important to change this type of filter frequently as the charge may decrease with use.

HIGH-EFFICIENCY FILTERS.

High-efficiency filters remove finer particles in the 1 to 3 micron range. Filters with MERV ratings of 9 to 12 cost more, but are still relatively inexpensive. You should have an HVAC technician inspect your central air system before you upgrade to a filter rated MERV 9 or higher. Filters rated MERV 13 to 16 are highly efficient and remove very fine particles. They are becoming more common for residential use, but usually can only be installed in central air systems designed or upgraded to accommodate them. Some newer homes are now designed with central air system ductwork to accommodate true HEPA filters, rated MERV 17 and up, which remove 99.97 percent of particles down to 0.3 microns.

PORTABLE AIR FILTERS

If your home does not have a central heating and cooling system with filtration, and you have already taken steps to minimize contaminants, portable air filters are a good option. These devices remove particles from the air by capturing them in filters or with electrostatic attraction. Some air cleaning devices use ultraviolet lamps to inactivate some airborne pollutants—like viruses, bacteria and mold—but they may not be effective and can be difficult to maintain. As portable filters are designed for single room use, they have a limited capacity to filter air. And according to the EPA, these devices may not be effective at reducing health risks for the most sensitive populations.

If you have a central air system, use the highest rated filter it can accommodate, preferably a filter rated MERV 10 or higher. Make sure the filter is installed correctly and fits securely in its holder. Clean out dust build up at least once monthly and replace filters routinely to maintain proper airflow. Replacing filters every three months is recommended, but if you are doing renovations or other dusty activities you may want to replace them more often. Operate your central air system in your home with the fan on to ensure constant movement of air through the system.

Some Last Tips.

With two to five times the concentrations of dangerous, airborne chemicals, gases, molds and other particulates in our homes, this makes proper ventilation essential. You should use a home ventilation system appropriate for your climate, the humidity level in your home, and the degree to which your home is airtight.

THERE ARE THREE TYPES OF VENTILATION SYSTEMS USED IN HOMES:

• Natural ventilation, which is attained by simply opening windows and doors. It’s the easiest, least expensive way to bring in fresh air, but it may not circulate air evenly where you need it most, and it is energy inefficient in extreme weather conditions.

• Spot ventilation, which removes pollutants through exhaust fans in the kitchen or bathroom.

• Or Whole-house ventilation, which exchanges air uniformly throughout the home, is recommended for well-sealed, energy-efficient homes. While adding a whole-house ventilation system can be expensive, using existing central heating and cooling ductwork can help lower the installation cost.

With any of these options, the placement of the exhaust and/or supply ventilation is critical to ensuring that air is ventilated in all parts of the home’s living space. Pay special attention to bedrooms and bathrooms where dirty and moist air tends to get trapped behind closed doors. A whole house exhaust fan should be centrally located and close to bedrooms –for example, in a hallway or stairwell. Bedroom doors should be kept open during the day, or have space between the bottom of the door and flooring to allow sufficient airflow. Work with a HVAC professional to design and install the appropriate ventilation system for your home and climate.

EACH TYPE OF WHOLE-HOME VENTILATION SYSTEM HAS ITS PROS AND CONS.

Exhaust ventilation is the least expensive to install and works well in cold climates. Exhaust ventilation uses a fan to push air out of the house through a central outlet. The disadvantage to this type of ventilation is that the fan can potentially draw moisture or pollutants from other parts of the house into the main living space. Supply ventilation is similar to exhaust ventilation, except that the ventilation fan pulls outside air into the home. Fewer pollutants are introduced compared to exhaust ventilation, and the outside air entering the home can also be filtered.

Balanced ventilation systems are the best of both worlds, using exhaust and supply fans to bring fresh air in and push old air out. There is less concern about pulling contaminants inside since fresh air is being drawn from outside and incoming air can be filtered. This system is suitable in all climates, but can be more expensive to install and operate. An energy recovery ventilation system may be cost effective in areas with extreme winter or summer temperatures. Transferring the home’s heating or cooling from the exhausted air to the incoming air before it enters the house can recover about 70 to 80 percent of the energy. Although installation of this type of system can be expensive, costs can be minimized by sharing existing duct work. 

In addition to proper ventilation and filtration, it’s important to ensure that you are minimizing sources of indoor air pollutants. In particular, choose products that are certified to be low in VOCs, don’t off-gas formaldehyde, don’t have added flame retardants or water-or stain-proof coatings, and aren’t made of PVC plastic.

When dealing with dust mites, it’s important to use a vacuum with a HEPA filter, wet mop or dust surfaces frequently, & stick to furniture made from wood and natural fibers. Vacuums with a HEPA filter are more efficient at trapping small particles, and will likely remove contaminants that a regular vacuum would recirculate into the air – but remember to change the filter to keep it working well. And don’t forget to vacuum upholstered furniture.

Lastly, properly install carbon monoxide monitors; have your home tested for metals, mold, or asbestos when appropriate; refrain from smoking in the house, and reduce indoor humidity to around 50%. 

I truly hope I was able to provide some new information that will help reduce the toxic load in your home!

Copyright 2022 The Discovery Doc, LLC®. All Rights Reserved.

The Discovery Doc – Dr. CeCe Brooks – Atlanta Holistic NP