Urban air pollution & indoor air quality: Natural strategies for respiratory health
Urban air pollution is one of the great silent challenges of our time. It affects our health not only outdoors, but also indoors — in our homes, offices, and public spaces. Residents in densely populated cities are exposed daily to elevated levels of fine particulate matter (PM2.5), nitrogen dioxide (NO₂), and ozone (O₃), primarily from traffic, industrial activity, and residential heating.
The issue isn’t limited to outdoor exposure — many of these pollutants also find their way indoors, where we spend most of our time. Over time, they can affect indoor air quality and impact our overall health, especially our respiratory system.
That said, it’s far from all bad news. There are practical, everyday solutions that can make a real difference — simple, natural actions that help create a healthier indoor environment and support better breathing over time.
Indoor plants: A natural approach to air purification
Greenery can do more than lift your mood — it can help clean your air. The NASA Clean Air Study highlighted the power of certain plants to remove volatile organic compounds (VOCs) like benzene, formaldehyde, and trichloroethylene — common byproducts of furniture, synthetic materials, and everyday products.
Among the most effective:
- Chlorophytum comosum (Spider Plant)
- Sansevieria trifasciata (Snake Plant)
- Spathiphyllum (Peace Lily)
- Aloe vera
For optimal effect, use one plant per 9 square meters of living space. Position them near potential indoor pollution sources — like electronics or pressed-wood furniture — and keep them healthy with regular care. They’re not just decorative — they’re working for you.
NASA Clean Air Study: https://ntrs.nasa.gov/citations/19930072988
Additional measures to improve indoor air quality
Indoor air quality isn’t only about what you bring in — it’s about what you do daily. Here are a few essentials:
- Ventilation: When outdoor air quality permits, open windows for at least 10 minutes daily to refresh indoor air.
- Air Purifiers with HEPA Filters: These devices can dramatically reduce fine particles like PM2.5 — a key pollutant in urban areas.
- Humidity Management: Maintain indoor humidity between 40% and 60% to prevent mold, reduce allergens, and keep your lungs happy.
- Use air conditioning wisely: A well-maintained air conditioning system can help filter out airborne pollutants and regulate temperature and humidity. Clean or replace filters regularly, and schedule professional servicing at least once a year to ensure optimal performance and air quality.
Creating a low-toxic home environment
Indoor air pollution isn’t always imported — sometimes, we generate it ourselves. Fortunately, with a few mindful switches, we can dramatically reduce our toxic load at home.
1. Natural cleaning products
Most commercial cleaners contain VOCs, synthetic fragrances, and solvents that release irritating fumes — especially in poorly ventilated spaces. Here’s how to clean smarter:
- White vinegar: A natural disinfectant and degreaser. Use diluted (1:1 with water) for windows, counters, and bathrooms.
- Baking soda: A mild abrasive and odor neutralizer — ideal for sinks, tubs, or carpets.
- Castile soap: A plant-based, all-purpose solution for surfaces, dishes, or hands.
- Essential oils (in moderation): Add 3–5 drops of tea tree, lemon, or lavender for antimicrobial power and a fresh, natural scent.
Bonus: Brands like Seventh Generation, Ecover, and Method offer effective ready-made alternatives. Look for certifications like Ecocert, Green Seal, or Ecolabel.
2. Non-toxic materials and furnishings
New furniture, paint, flooring — even curtains — can release VOCs into your home for weeks or months after purchase. Here’s how to reduce that exposure:
- Paint: Choose low- or zero-VOC options (look for GreenGuard, LEED, or Green Seal certifications).
- Furniture: Opt for solid wood or formaldehyde-free, FSC-certified products.
- Flooring: Go for natural options like cork, hardwood, or linoleum. Steer clear of vinyl when possible.
- Adhesives & sealants: Water-based and low-emission versions are best.
Let new items "off-gas" outdoors or in a well-ventilated space before full use.
Natural approaches to support respiratory health
Your environment matters — but so does how you support your body. Nature offers time-tested tools to strengthen the respiratory system and help you adapt to polluted conditions.
Herbal remedies that help
Pollution can inflame and weaken the respiratory tract. These herbs are known for their ability to reduce inflammation, clear mucus, support immunity, and relieve irritation:
- Eucalyptus (Eucalyptus globulus)
- Steam inhalation: Add 2–3 drops of essential oil to hot water. Inhale for 5–10 minutes (keep eyes closed).
- Chest rub: Dilute 1 drop in 1 tbsp carrier oil and massage gently.
- Caution: Never ingest eucalyptus essential oil. Not for young children.
- Thyme (Thymus vulgaris)
- Tea: 1 tsp dried thyme in hot water, steep 10 minutes. Up to 3 cups/day.
- Steam: A handful of dried thyme in hot water for inhalation.
- Peppermint (Mentha × piperita)
- Tea: 1 tsp dried leaves, up to 3 cups/day.
- Diffuser/Steam: 1–2 drops of essential oil in a diffuser or steam bowl.
Avoid in children under 6 or if prone to acid reflux. Always dilute.
General rule: Essential oils must always be diluted. Consult a practitioner if pregnant, breastfeeding, or on medication. Choose high-quality, organic sources whenever possible.
Herbs like eucalyptus, thyme, and peppermint can soothe respiratory irritation and support short-term recovery from pollution exposure.
However, they do not eliminate pollutants or protect the body from the deep, systemic effects of long-term exposure to PM2.5, NO₂, ozone, or chemical toxins.
They are complementary tools, not substitutes for air filtration, environmental protection, and medical guidance.
Breathing clean air in our modern cities often feels like a distant luxury. Fortunately, our homes remain places where we still have agency. With a few thoughtful choices ,we can turn our indoor spaces into quiet allies against a noisy, polluted world.
This isn’t about perfection. It’s about progress — and about reclaiming, step by step, the quality of the air we live in. Because better air isn’t just about comfort. It’s about clarity, focus, rest, and resilience.
And sometimes, yes — it really does start with a plant.
Sarah Stanghellini, Naturopath ND at Central & Stanley Wellness, Hong Kong
