We spend a large chunk of our lives indoors, particularly at home. For that reason a healthy home is an essential part of a healthy lifestyle because it can either support or sabotage your well-being. Many factors in our living environments can impact our health. From air quality, to lighting, to the materials used in construction, creating a healthy home requires thoughtful strategies, careful planning, and lots of research. Here are some key strategies you can implement to ensure your home supports your well-being.

1. Improve Indoor Air Quality

According to EPA, indoor air can be up to 100 times more polluted than outdoor air, with contaminants such as dust, mold, pet dander, volatile organic compounds (VOCs ), by-products of combustion, and chemicals from household products. Here’s how to keep the air in your home clean:

Ventilation: Ensure proper ventilation by opening windows regularly and using exhaust fans in bathrooms and a ducted range hood in the kitchen.
Air Purifiers: Invest in a high-quality air purifier, particularly if you live in an area with poor air quality or have allergies and chemical sensitivities.
Houseplants: Some houseplants can help purify the air by absorbing toxins and releasing oxygen. Others may pollute the indoor air with pollen, spores or fragrances causing allergic reactions. If you love greenery but are prone to allergies, then stick with plants that have large leaves an no flowers. Be careful not to overwater the plants to prevent mold growth on the soil.

2. Use Non-Toxic Materials

Many common household materials and products can emit volatile organic compounds (VOCs) and other harmful substances which may cause allergic reactions and even serious health issues after a prolonged exposure.

Low-VOC Paints: Choose paints and finishes labeled as low-VOC or zero-VOC.
Pesticides: insecticides, fungicides, and disinfectants are the most common types of pesticides used in household products which can cause more harm than good. Avoid products labeled as “antimicrobial”, “antibacterial”, and “odor-inhibiting” to minimize exposure to unnecessary chemicals in your home.
Natural Cleaning Products: Opt for natural cleaning solutions or make your own using ingredients like vinegar, baking soda, and lemon juice that are effective for disinfecting surfaces, dissolving grease, and even treating mold.
Eco-friendly materials: Consider materials such as bamboo, cork, wool, or solid and reclaimed wood, which are not only sustainable but also often emit no or fewer toxins.
Non-toxic furniture & cabinetry: Many pressed wood products contain formaldehyde which is used in production of adhesives. Flame retardants and stain repellants abundantly applied to upholstered furniture, window treatments, and carpeting are made of PFAS group of chemicals that have been linked to adverse health effects and have long-term negative impact of the environment. Research a manufacturer or ask the seller about how an item is made and treated before making a purchase. Look for “formaldehyde-free”, “low formaldehyde content”, “Greenguard GOLD certified” labels on products, choose engineered wood that uses soy-based binders like PureBond hardwood plywood, and don’t shy away from vintage and antique furniture that finished off-gassing long time ago.

3. Control Humidity Levels

High humidity can lead to mold growth and dust mites, both of which can trigger respiratory issues. Some mold is highly toxic and can weaken the immune system causing a chain reaction of health problems.

Dehumidifiers: Use portable dehumidifiers in damp areas like basements and bathrooms to maintain indoor humidity levels between 30-50%. Make sure to regularly clean the water tank as it on its own can become a breeding ground for mold and mildew. Consider integrating a dehumidifier into your HVAC system which drains directly into the sewer system or outside to keep humidity under control throughout the home.
Proper Ventilation: Again, proper ventilation helps reduce humidity. Ensure your home’s HVAC system is functioning well, the ducts are regularly cleaned, and filters are changed.

4. Light Control & Privacy

We need to have the flexibility to control our environment in order to feel comfortable and safe.

Window Treatments: Different areas of the home require a specific approach to controlling light and privacy. Consider how you use any given space at different times of the day. Black-out shades or curtains may be beneficial in the bedroom, while airy light-filtering window treatment can keep the home office bright while minimizing glare. Remember to regularly clean window treatment as they collect dust and various allergens which drastically reduces indoor air quality.
Artificial Lighting: Having several layers of lighting in your home will allow you to adjust the setting to your comfort level, support different activities, and achieve a desired ambiance. Pay attention to the light color temperature of the bulbs. I recommend 3000K for most areas in the home for a warm, cozy atmosphere. For task zones such as kitchen and office, you can opt for a cooler bright white light between 3500K-4100K. Anything above 4100K may feel institutional.

5. Reduce exposure to Electromagnetic radiation (EMR)

Electromagnetic radiation (EMR) is a type of energy that travels through space in the form of waves from sources like mobile phones, Wi-Fi, and electrical appliances has raised concerns regarding its potential effects on human health and wellbeing. Some studies suggest that EMR can cause sleep disturbances, headaches, and even increased risks of certain cancers.

Wireless devices: Most of us are guilty of being attached to out cellphones. Keeping your wireless devices away from you when not in use will not only minimize your exposure to EMR, but will also improve your focus and productivity.
Wired connections: When possible, use wired connections to avoid potentially harmful Wi-Fi waves.
Unplug: Turn off electronic devices and Wi-Fi router when not in use, especially during sleep. Keeping your cellphone out of the bedroom at night can dramatically improve your quality of sleep and energy level upon awaking.

6. Create a Quiet Environment

Noise pollution can lead to stress and disrupt sleep, affecting overall health. Quiet environment can improve quality of rest, aid productivity, and boost creativity.

Soundproofing: Use soundproofing materials in and on walls, ceilings, and floors to minimize external noise. Wall paneling, rugs, window treatments, and certain materials such as cork provide sound-dampening effect.
Eliminate or Mask the Noise: choose quiet appliances, limit their operation when possible, and use them during dedicated times when the noise they produce doesn’t disrupt other activities. Some people may benefit from sound machines that mask the noises that are impossible to eliminate.

Quiet Zones: Designate quiet areas in your home where family members can relax and unwind without disturbances.

7. Foster a Clutter-Free Space

Clutter can increase stress and make it difficult to focus and relax. It is also nearly impossible to keep the home clean when there are lots of small items around collecting dust.

Decluttering: Regularly declutter your home, donating or discarding items you no longer need.
Organizational Systems: Implement storage solutions and organizational systems to keep your space tidy and functional. Keep small items behind glass doors to limit dusting.

8. Incorporate Natural Elements Into Your Home

Biophilia is the innate human tendency to seek connections with nature and other forms of life. This concept suggests that people have an affinity for the natural world, which can enhance physical and mental wellbeing when integrated into their living and working environments.

Natural Light: Abundant natural light can boost mood, improve sleep, and even enhance productivity. Maximize natural light in the home by keeping windows clean and unobstructed. Add reflective surfaces like mirrors, glass, and metals to amplify natural light in a space.
Indoor Plants: Besides contributing to good air quality, plants add a zen, natural aesthetic to your home.

Natural Materials: Use furniture and decor made from natural materials like wood, stone, and cotton to create a warm, inviting environment.

As you can see, ceating a healthy living environment is a process of evaluating options and possibilities, and making conscious choices that promote physical and mental well-being. By focusing on what’s most important and manageable you can reduce stress and overwhelm that comes with an idea of a complete overhaul. As with most things, when it comes to creating a healthy home, progress is better than perfection. Thant’s why even small changes can make a big difference in the quality of life for you and your loved ones.

Essential Strategies for Creating a Healthy Home