90% of Your Life Is Spent Indoors: How Your Indoor Environment Is Secretly Affecting Your Health

A Detailed Plan for Crafting a Healthier Living/Working Space

When striving for improved well being; we frequently prioritize our diet habits and physical activity levels alongside the quality of our sleep – all while inadvertently neglecting an aspect that significantly impacts our health; the indoor settings we inhabit so regularly. It's a known fact that an average American spends 90% of their day in inside spaces; thus making our residences and workplaces the prime sources of environmental influence, in our lives.

Have you considered that having quality sleep and great concentration levels while reducing stress and potentially extending your lifespan may be determined by the quality of air we breathe indoors plus the lighting and materials, even temperature in our surroundings? Recent studies suggest that our indoor surroundings significantly impact our health outcomes and well being – more so than our genetic predispositions. The Significance of Your Indoor Surroundings

According to research findings, environmental influences play a major role, determining around 17-20 percent of our individual variability in mortality risk. A much higher percentage compared to the less than 2 percent associated with polygenic risk scores for major illnesses. This indicates that the environment, within your household actively impacts your health trajectory by either supporting your well being or subtly eroding it over time.

Environmental elements interact with our bodies influencing us physically, mentally, and even energetically. These factors go beyond preferences, for comfort or aesthetics to play a role in determining our well being. They impact aspects ranging from the quality of our sleep, to the functioning of our system and cognitive abilities.

Lets delve into ways you can turn your home into a haven that actively supports well being and long term health by focusing on aspects of creating a healthy indoor space.

The Importance of Air Quality

The air inside our homes is often more polluted than outdoor air, containing a mixture of particulate matter, volatile organic compounds (VOCs), allergens, and microbial elements that can significantly impact our health.

Key Issues

• VOCs: Released from paints, furniture, cleaning products, and synthetic materials

• Particulate matter: Dust, pollen, pet dander, and microscopic particles

• Mold and bacterial growth: Often hiding in damp areas

• Carbon dioxide: Builds up in poorly ventilated spaces

• Combustion fumes: When using combustion heat, high temperature cooking, or gas stoves.

This is worth 160 seconds to watch:

Solutions

• Prioritize ventilation: Open windows for 5-10 minutes at least twice daily, even in winter. Position fans strategically or run ceiling fans to create cross-ventilation that flushes out stale air.

• Invest in air filtration: A high-quality HEPA air purifier can remove 99.97% of airborne particles. Place one in your bedroom and main living area. Look for models that also filter VOCs through activated carbon.

• Monitor and maintain optimal humidity: Keep indoor humidity between 40-60%. Too low causes respiratory irritation; too high promotes mold growth. Use a simple hygrometer to track levels.

• Choose low-VOC products: When purchasing furniture, paints, cleaners, and building materials, look specifically for low or zero-VOC certifications.

• Add air-purifying plants: While the NASA clean air study has been somewhat overstated, certain plants do help filter air contaminants while adding beauty to your space. Consider snake plants, spider plants, peace lilies, and rubber plants—placing one medium-sized plant per 100 square feet.

• Address gas stove emissions: Use proper ventilation (range hood vented outdoors) when cooking, or consider switching to induction cooking, which doesn't produce combustion byproducts like nitrogen dioxide.

Here are some well rated indoor air quality monitors for under $300:

Aligning with the Natural Cycles of Light

Light is is a powerful biological signal that regulates our circadian rhythms, hormone production, and neurological function. Modern lighting patterns have disrupted our connection to natural light cycles, with significant health consequences.

Key Issues

• Insufficient daytime brightness: Most indoor spaces are far dimmer than outdoor daylight

• Evening blue light exposure: Disrupts melatonin production and sleep quality

• Artificial lighting spectrums: Lack the full spectrum found in natural sunlight

• Flicker from LEDs: Can cause visual stress and headaches

Solutions

• Maximize natural light: Arrange your workspace near windows, keep window coverings open during daylight hours, and consider light-reflective paint colors to amplify natural light.

• Create a dawn-to-dusk lighting schedule: Use bright, cool-spectrum lighting in the morning and gradually shift to warmer, dimmer lighting in the evening.

• Invest in full-spectrum lighting: Look for high CRI (Color Rendering Index) bulbs (90+ is ideal) that mimic natural sunlight.

• Install dimmer switches: This allows flexible control over light intensity throughout the day.

• Use amber/red lighting in evenings: After sunset, switch to amber reading lamps, salt lamps, or candles to minimize blue light exposure.

• Get a daily dose of morning sunlight: Even 10 minutes of direct morning sunlight (without sunglasses) helps regulate your circadian rhythm.

• Consider light therapy: To help maintain healthy circadian function, I naturally get up well before the sunrise and spend 20-minutes in front of a 10,000 lux HappyLight for around 20 to 30 minutes each morning while I brush and shave. https://a.co/d/0kpS5vk

Temperature: Discovering the Ideal Comfort Zone

The temperature doesn't just impact how comfortable we feel; it also influences our sleep quality and cognitive function while potentially affecting our metabolic health too! Today’s heating and cooling setups keep us insulated from natural temperature fluctuations that could actually be good for our well being.

Key Issues

• Excessive temperature stability: Constant temperatures may reduce metabolic flexibility

• Overheated spaces in winter: Dry air and too much warmth can disrupt sleep

• Air conditioning dependency: Can create sensitivity to normal temperature variations

Solutions

• Embrace slight temperature variability: Allow your home to be slightly cooler in winter (65-68°F) and warmer in summer (75-78°F) to support metabolic adaptation.

• Consider cooler sleeping environments: Research suggests 60-67°F is optimal for most people's sleep, promoting deeper rest. Use a temperature controlled mattress top (Ooler or 8 Sleep).

• Use strategic layering: Instead of heating your entire home to a uniform temperature, use clothing layers and localized heating (like a heated blanket) for comfort.

• Create microclimate zones: Different activities benefit from different temperatures—cooking areas can be cooler, reading nooks warmer.

• Optimize humidity with temperature: Lower humidity makes warmer temperatures more comfortable and works better with cooler temperatures as well..

• Install ceiling fans: These improve air circulation and can make rooms feel 4°F cooler without actually lowering the temperature.

Plastics and Artificial Materials

Plastics are ubiquitous in households; food containers, kids toys, cooking utensils, etc. They often release chemicals that can disrupt hormones and potentially lead to long term health issues.

Key Issues

• Phthalates: Used to soften plastics, linked to reproductive issues

• BPA and BPS: Found in many hard plastics and can linings

• Microplastics: Tiny plastic particles that shed from synthetic materials

• Flame retardants: Added to furniture foam and electronics

Solutions:

• Clean up your kitchen storage: Swap out all plastic containers, with glass or stainless steel – we use the glass canisters and tupperware with the bamboo lids or glass & silicone lids (for heating). https://a.co/d/aBznkn6 and https://a.co/d/4sEG4xv

• Choose wooden or stainless steel utensils: Opt for stainless steel, wood, or silicone kitchen, avoid the black plastic utensils at all cost. https://a.co/d/aoT43L0

• For cutting boards: wood, glass, or wood fiber like these - https://a.co/d/gLB81Xp

• Filter your drinking water: Use water filters to help decrease exposure to harmful chemicals. For microplastics you might want to think about investing in a Berkey Filter or reverse osmosis system for thorough filtration. Berkey’s our one of our favorites, we have had these filters in our home and office for over 15 years. One thing to be aware of with RO systems is they also take out valuable minerals from water, the Berkey is more selective. My favorite for a family of 2-4 is the Royal Berkey (3.35 gallon) - https://a.co/d/6nCPLRq and for larger families the Imperial (4.5 gallon) - https://a.co/d/5CMljmG or Crown (6 gallon) - https://a.co/d/dVHVcty

• Avoid heating plastics: Never microwave food in plastic containers or put plastic items in the dishwasher, as heat accelerates chemical leaching. We like the glass containers above and silicone reusable baggies - https://a.co/d/d94m28p

• Select natural fabrics: Choose cotton, wool, linen, silk, and hemp for bedding, curtains, and upholstery when possible. We have even replaced paper towels with plant based reusable ones - https://a.co/d/c94E5Ii

• Replace vinyl shower curtains: These off-gas phthalates; fabric curtains or glass doors are healthier options.

• Check children's toys: Choose wooden, silicone, or natural rubber toys, particularly for items that might go in a child's mouth.

Embracing Biophilic Design to Reconnect with Nature

Humans evolved in natural environments and our biology still responds positively to nature elements. Biophilic design, incorporating nature into our built spaces, has been shown to reduce stress, improve cognitive function and support overall wellbeing.

Key Issues

• Living plants: Direct connection to nature

• Natural materials: Wood, stone, clay, natural fibers

• Nature views: Windows with a view of nature or artwork depicting nature scenes

• Water features: The sight and sound of moving water creates a soothing space

• Natural light patterns: Dappled light, light/shadow variations

Solutions

• Create an indoor garden: Beyond air purification CO2 removal, and oxygen delivery, plants provide psychological benefits. Aim for at least one substantial plant per room, focusing on species that thrive in your specific light conditions. We currently have over 50 live plants in our home.

• Incorporate natural materials: Choose solid wood furniture, stone countertops, wool rugs, leather, and other natural materials that bring organic textures into your space.

• Add a small water feature: Even a simple tabletop fountain can introduce the soothing sound of flowing water.

• Use natural shapes and patterns: Furniture, decorative elements, and textiles with organic forms and patterns can subconsciously evoke nature.

• Create nature views: Position seating to face windows with outdoor views, or use nature photography and artwork when natural views aren't available.

• Grow an herb garden: Kitchen herbs like basil, mint, and rosemary connect you to nature while providing the benefits of fresh herbs for meals.

Sensory Environment

The sights and sounds around us play a role in influencing how we feel.

Key Issues

• Noise pollution: Background mechanical noise, electronic buzzing

• Synthetic fragrances: Artificial scents contain numerous chemicals

• Tactile poverty: Lack of varied, natural textures

• Chaotic visuals: Especially visual clutter.

Solutions

• Acoustic comfort: Use soft furnishings, rugs, and acoustic panels to absorb sound. Consider adding white noise or nature sounds in noisy environments.

• Eliminate synthetic fragrances: Replace artificial air fresheners with essential oil diffusers, open windows, or simmer natural ingredients like cinnamon and citrus peels. Also use candles that use essential oils over synthetic fragrances.

• Introduce varied textures: Incorporate different natural textures like stone, rough wood, and soft fabrics. This helps to create tactile richness.

• Reduce electronic noise: Turn off unnecessary electronics, fix buzzing fixtures, and consider "electromagnetic hygiene" by creating a low-EMF sleep environment.

• Designate a sensory sanctuary: Create at least one space in your home specifically designed for sensory comfort and relaxation.

Crafting Social Spaces, for Connection Enhancement

When considering spaces and their impact on our well being and longevity it's crucial to take into account the social aspect. These spaces either promote or impede human connection.

Key Issues

• Isolation-promoting layouts: Spaces that separate people

• Technology-centered rooms: Arrangements that prioritize screens over faces

• Comfort imbalances: Temperature, seating, or lighting that works for some but not others

Solutions

• Design gathering spaces: Create areas specifically intended for conversation with comfortable, face-to-face seating arrangements.

• Balance privacy and togetherness: Ensure your home has both communal areas and private retreats.

• Consider acoustics for conversation: Spaces with too much echo or background noise make social connection more difficult.

• Create device-free zones: Designate areas where screens take a backseat to human interaction.

• Make entrance areas welcoming: The transition space where people enter your home sets the tone for social connection.

Building a Holistic Indoor Setting

All of these changes may feel overwhelming and it doesn’t need to be. I recommend gradual implementation. We have made these changes in our home over years and continue to be mindful of the effect of our environment. We have over 60 indoor plants in our home which have gradually accumulated over the past 5-6 years and the majority of our home has Hue lighting which is something we budgeted over several years.

Evaluating Your Progress

How can you tell if the changes you've made to your space are having an impact? It may take some time for certain advantages to become noticeable; here are a few signs to keep an eye out for;

• Are you experiencing better sleep? Are you falling asleep and waking up feeling more refreshed in the morning and watching for changes in your sleep metrics or HRV on your wearable device?

• Do you find that your energy levels remain stable throughout the day?

• Have your respiratory symptoms such, as allergies or congestion gotten better?

• How quickly can you relax after a stressful day?

• Have you noticed any enhancements in your concentration levels or memory capacity since making changes?

• Are you getting less migraines, colds, depression, etc.?

Your Environment Is Your Health

Your indoor environment isn't just a backdrop to your life, it's an active participant in your health journey. Each element from the air you breathe to the light that surrounds you sends signals to your body's systems, influencing everything from hormone production to immune health.

Viewing your home as a living ecosystem that impacts your health and well being opens a whole new way of viewing the space as an extension of you. These suggestions do not necessitate renovations or large budgets, in fact many of the changes are low cost or even free.

Remember that creating a healthier indoor environment isn't about perfection or following rigid rules. It's about making thoughtful choices that align your immediate surroundings with your body's natural needs and preferences. Even small changes, consistently applied, can transform your home or office into a sanctuary that actively supports your health, productivity, and happiness for years to come.

What adjustment do you plan to make to enhance the atmosphere inside your home or workspace?