6 Tips for a healthy home - Healing from the Inside Out

Your health encompasses more than just the food you eat and the exercise you engage in. It extends to the environment you inhabit. A healthy lifestyle isn't solely about what you put into your body or how much you move; it's also about the spaces you live, work, and play in. Your surroundings—whether they're filled with clean air, natural light, and greenery or laden with pollutants, artificial lighting, and clutter—can significantly impact your physical, mental, and emotional wellbeing.

With more than 90% of our time spent indoors[1], the wellbeing of our interior spaces is as vital as our physical health, as the two are intertwined. This indoor-centric lifestyle often leaves us feeling disconnected from nature, in turn impacting our overall health.

In the past prior to the industrial revolution, we used to spend a significant portion of our time outdoors, connecting with nature, soaking in more sunlight, and leading less sedentary lifestyles. In the past 50-150 years ‘modern diseases like cancer, heart disease and Alzheimer’s started to become epidemics (as opposed to rarities).’[2]

Living in a city we know full well that we are exposed to air pollution outside, but we often wouldn’t think that sometimes the indoor air quality can be worse than outside! An astounding amount of synthetic chemicals – circa 80,000-100,000 have been developed since the industrial revolution, and we unknowingly consume these via our food supply (via the soil they grow in) to the air we breathe. Consumption of these chemicals is known as the cocktail effect, which refers to the cumulative effect of consuming a multitude of chemicals causing toxicity to the body. Not ideal right!?

[1] https://standard.wellcertified.com/well

[2] Goodman, Dr Jenny. Staying Alive in Toxic Times, Yellow Kite books, Page 258

Here are 6 tips on how you can improve the health of your home.

House plants can offer many benefits to our lives, and as a green thumb enthusiast myself, I am a big advocate in having as many as possible of these ‘green lungs’ in our homes and workspaces.

Biophilic design is an approach that incorporates elements of nature into our built environments to improve our wellbeing, productivity, and overall quality of life. Here's how it works and why it matters:

Innate Connection to Nature: Humans have a deep-seated, evolutionary connection to the natural world. Throughout our history, we have lived in close proximity to nature, and our wellbeing is closely tied to our relationship with the environment.

Modern Indoor Lifestyle: In today's world, many people spend the majority of their time indoors, whether at home or in offices. This shift has disconnected us from the natural world and has been associated with various negative impacts on our physical and mental health.

Benefits of House Plants:

House plants are a popular and accessible way to bring nature indoors. They offer several benefits, including:

·         Stress Reduction: Research has shown that the presence of indoor plants can reduce stress and promote relaxation.

·         Improved Air Quality: Many house plants can help purify indoor air by removing toxins and increasing oxygen levels.

·         Enhanced Productivity: Having plants in the workspace can improve concentration and creativity.

·         And they look great!: House plants can enhance the visual appeal of indoor spaces, making them more inviting and pleasant.

Top 10 air purifying house plants:

·         Peace Lily

·         Aloe Vera

·         Weeping Fig

·         Boston Fern

·         Spider plant

·         Dracaena

·         Bamboo palm

·         Chrysanthemum

·         English Ivy

·         Snake plant

Marie Kondo and her KonMari Method™ rose to fame a number of years ago, and with numerous books and a Netflix series, there is definitely something to this process that is worth considering. It involves a unique criterion of decluttering your entire home, where one only keeps what ‘brings them joy,’ and she believes though ‘tidying, you can reset your life and spend the rest of your life surrounded by the people and things that you love the most.’[1]

Clutter can be seen as a container of our memories and can often distract us from looking at tackling some deeper issues.[2] Getting rid of clutter can feel like a chore, but letting go of items can have huge benefits:

Enhances your concentration: sparing you from the frustration of navigating through a chaotic desk strewn with papers. Research from Princeton University reveals that an organized workspace boosts task performance, reducing distractions and stress-inducing clutter.

Promotes better sleep quality: as staring at a messy room can trigger bedtime stress. A study by the American Academy of Sleep Medicine highlights how cluttered rooms contribute to sleep problems and hoarding tendencies.

[1] https://konmari.com/about-the-konmari-method/

[2] https://www.psychologytoday.com/intl/blog/the-psychology-dress/201202/your-closets-your-clutter-and-your-cognitions-1

Most of our homes and offices are fitted with lights that are white/blue on the visible colour spectrum. And whilst this kind of lighting is good for the morning time (to keep us energised and alert) but as the sun begins to set, this colour significantly impacts our circadian rhythm, the internal clock regulating our sleep-wake cycle and body processes.

It suppresses melatonin production, making it harder to fall asleep and disrupting sleep patterns. Excessive blue light exposure at night can shift our internal clock, causing social jetlag and reducing sleep quality. It also affects alertness, cognitive performance, and mood the following day. While blue light is essential during the day for regulating our circadian rhythms, it's crucial to reduce evening and night-time exposure from screens and artificial lighting to maintain a healthy sleep-wake cycle and overall wellbeing.

What can we do?

These glasses from Foxman’s block out approximately 95% of blue light, great for late night computer sessions!

• Dim lights or swap globes: as evening approaches, if possible dim lights, or light some candles. Salt lamps also provide a nice warm glow (plus have many other benefits such as ionising the air!)

• Use Dim Red Lights for Night Lights: Red light has a longer wavelength and is less likely to interfere with your circadian rhythms and melatonin production compared to blue or white light. Using dim red lights as night lights or for night time activities can help minimize the disruption to your sleep. This company has a load of different lights https://www.blockbluelight.co.uk/collections/sleep-enhancing-lighting , I use their USB charge book light and its great for travel!

• Avoid Bright Screens Before Bed: The blue light emitted by screens, such as those on smartphones, tablets, and computers, can suppress melatonin production and make it harder to fall asleep. It's advisable to avoid looking at bright screens for at least two to three hours before bedtime to improve your sleep quality.

• Consider Blue-Blocking Glasses or Apps: If you need to use electronic devices at night, especially if you work night shifts, blue-blocking glasses can help reduce your exposure to blue light. I love these guys https://foxman-frames.com/ Additionally, there are apps and software available that can filter out the blue and green wavelengths from screens during nighttime hours, making it easier on your eyes and sleep patterns. Try https://justgetflux.com/

• Daytime Bright Light Exposure: Exposure to natural daylight during the daytime is crucial for regulating your circadian rhythm. It helps signal to your body that it's daytime and time to be awake. Getting plenty of bright light during the day can improve your overall sleep quality, mood, and alertness.

It was Dupont (a paint manufacture) who introduced Teflon to the world of cooking, and is a synthetic material that has been used in cookware since the 40s. Whilst it seemed like the kitchens best new invention, Teflon when heated to high temperatures, and damaged using utensils, means the surface starts to breakdown, and emits an array of nasty chemicals into the air and straight into your food. ‘Teflon is produced from chemicals that are part of an enormous family of chemicals known as perfluoroalkyl and polyfluoroalkyl substances, or PFAS, and research has linked exposure to them to many health conditions, including certain cancers, reproductive issues, and high cholesterol.’[1]

Other alternatives:

·         Look for PFOA-free and PTFE-free cookware

·         Ceramic and stone cookware

·         Cast iron pans

·         Use unbleached parchment paper when baking

[1] https://www.cnet.com/home/kitchen-and-household/is-teflon-safe/

Our bodies are made up around 60% water, and its vital we stay hydrated with clean water for prime health. Water companies in the UK do have processes where they remove bacteria, but they do not filter out other harmful substances such as heavy metals, pesticide residues and other chemical pollutants. Not to mention that chlorine and fluoride are also added to the water in some areas. On top of this, synthetic hormones from animals and humans make their way into the water supply.

It is best to filter your water for optimal health! Try a plumbed in reverse osmosis system, or a benchtop unit such as a Berkey. Be sure to check if Fluoride is added to the water in your area which will determine whether you need to add a fluoride filter to your system.

Daily exposure to toxins in our environment poses health risks, especially from cleaning supplies and household products. Key points to consider include:

Irritation and health problems:  Many cleaning products contain chemicals that can irritate the eyes, throat, and skin. Short-term exposure to these chemicals can lead to symptoms such as headaches, nausea, and dizziness. Prolonged or repeated exposure can contribute to chronic respiratory problems and allergic reactions[1]

Volatile Organic Compounds (VOCs) in various cleaning products can lead to respiratory issues.

Fragrances: even natural ones, can produce indoor air pollutants.

So what can we do?

·         Read labels carefully before purchasing products.

·         Choose products with reduced VOCs or labelled "low-VOC" or "VOC-free".

·         Opt for fragrance-free or minimally fragranced products.

·         Avoid products with known irritants or flammable ingredients.

·         Limit or avoid the use of air fresheners.

·         Ensure proper ventilation when using cleaning supplies.

·         Consider eco-friendly cleaning alternatives like vinegar and bicarb soda

[1] https://www.lung.org/clean-air/at-home/indoor-air-pollutants/cleaning-supplies-household-chem

Enhancing health in your home is achievable with a few of these key strategies.

Integrating these tips fosters a lifestyle that promotes wellbeing, contributing to a happier and healthier life for you and your loved ones.