Winter Health Guide: How Indoor Air Quality Can Protect You from Illness

We naturally retreat indoors as the cold winter months approach to seek warmth and comfort. However, with this shift comes an increased risk of exposure to airborne infectious diseases, including COVID-19, influenza, and respiratory syncytial virus (RSV). These viruses thrive in enclosed, poorly ventilated environments, making indoor air quality (IAQ) a crucial factor in safeguarding our health.

We often focus on personal hygiene and vaccinations to prevent illness, but many overlook how the air we breathe affects disease transmission. By understanding the connection between IAQ and respiratory health and improving the air quality in our homes, workplaces, and schools, we can drastically reduce the spread of illnesses this winter.

Why Is Indoor Air Quality Important for Your Health?

 

Airborne diseases spread primarily through particles or droplets that travel through the air. These infectious particles can linger in poorly ventilated spaces, increasing the risk of person-to-person transmission. Indoor air quality impacts the likelihood of disease spread and overall health and productivity.

Research has consistently shown that environments with inadequate ventilation and filtration contribute to higher sickness rates. Stale indoor air allows viruses and bacteria to thrive, especially during cold months when doors and windows stay closed for extended periods. Conversely, environments with improved air quality experience reduced transmission rates, leading to fewer sick days and healthier, more productive individuals.

 

What Are the Risks This Winter?

 

According to the Centers for Disease Control and Prevention (CDC), this winter may bring similar or even fewer hospitalizations from respiratory infections than previous years. However, experts warn that uncertainty remains. Vaccine effectiveness, viral mutations, and how well public health recommendations are followed will significantly determine the season’s severity. For these reasons, preparing now is essential, and indoor air quality should be a top priority in our preventive measures.

 

How Poor IAQ Affects Your Health

 

Beyond increasing the risk of infection, poor indoor air quality can lead to other health problems, such as:

• Allergies and respiratory issues: Dust, pollen, and other allergens build up in poorly ventilated spaces, exacerbating symptoms for those with asthma or allergies.
• Fatigue and productivity loss: Stagnant or contaminated indoor air can lead to headaches, fatigue, and difficulty concentrating, commonly referred to as “sick building syndrome.”
• Long-term health risks: Over time, exposure to indoor pollutants like mold, volatile organic compounds (VOCs), and other contaminants can lead to more serious health issues such as chronic respiratory diseases.

Given these risks, improving the air quality we breathe is more than just a short-term solution for reducing infections—it is essential for long-term health and well-being.

 

How Can You Improve Indoor Air Quality?

 

Improving indoor air quality doesn’t have to be complicated. Here are some effective strategies to reduce the risk of airborne infections this winter:

1. Increase Fresh Air Intake
   One of the most straightforward ways to improve IAQ is by bringing in more outdoor air. This can be done by opening windows, even just a crack, to allow fresh air to circulate and replace stale indoor air. For homes and workplaces with HVAC systems, ensure the system is configured to bring in as much outside air as possible.
2. Upgrade Your Air Filtration
   Air filtration is essential for capturing harmful airborne particles, including viruses. Filters with a Minimum Efficiency Reporting Value (MERV) of 13 or higher can capture up to 90% of airborne particles, including viruses. If your building’s HVAC system can support them, consider upgrading to higher-efficiency filters. For areas that don’t have built-in systems, portable air purifiers with HEPA filters can provide additional protection.
3. Use Air Purifiers in High-Risk Areas
   In high-risk areas such as healthcare settings, offices, or classrooms where people gather for extended periods, portable air cleaners equipped with HEPA filters can help remove harmful particles from the air. These devices are particularly useful in rooms without windows or spaces where bringing in fresh outdoor air is difficult.
4. Maintain Your HVAC System
   Regular maintenance of your heating, ventilation, and air conditioning (HVAC) system ensures it works efficiently. Poorly maintained systems can circulate dust, mold, and other harmful particles throughout a building. Ensure your HVAC system is inspected and cleaned regularly and functioning correctly to maximize air quality.
5. Monitor Humidity Levels
   Dry indoor air can irritate respiratory passages and make it easier for viruses to spread. To minimize the risk of viral transmission, aim to maintain indoor humidity levels between 30% and 50%. A humidifier can add moisture to the air in dry environments, making breathing easier and reducing the spread of infections.

 

The 4Ds of Infectious Disease Prevention

 

In addition to improving indoor air quality, it’s essential to remember the 4Ds of infectious disease prevention. These fundamental principles can help reduce the spread of illnesses in indoor spaces:

• Duration: The longer you stay in an enclosed space, the greater your risk of exposure to infectious particles. Keep gatherings short and avoid prolonged time in crowded areas.
• Density: The more people in a space, the higher the chance of disease transmission. Avoid overcrowded spaces, especially those with poor ventilation.
• Dilution: Airborne viruses spread faster in poorly ventilated spaces. Increase ventilation by opening windows or using an HVAC system to circulate fresh air.
• Distance: Being close to others increases your risk of infection. Maintain a safe distance from others, particularly in indoor environments where air quality is compromised.

 

The Importance of Air Quality in Workplaces and Schools

 

Workplaces and schools are high-risk environments for disease transmission, as they often house large numbers of people nearby. In these settings, improving indoor air quality should be a top priority. Not only can better IAQ reduce the spread of infections, but it can also improve concentration and productivity, creating a healthier, more effective environment for everyone.

Commit to C.A.R.E.’s Healthier Workplaces and Schools eBook provides actionable strategies for improving IAQ in these settings, including recommendations for better ventilation, filtration, and risk assessment.

Looking Ahead: Preparing for a Healthier Winter

As we prepare for the winter respiratory disease season, improving indoor air quality should be one of our first steps to protect ourselves and our communities. Implementing simple strategies like increasing ventilation, upgrading air filters, and maintaining HVAC systems can reduce the spread of airborne diseases and create healthier environments for all.

Let’s commit to healthier indoor spaces this winter, ensuring the safety of our homes, schools, and workplaces.