Home environment

Most Europeans spend around 90% of their time indoors. The air you breathe, the water you drink and the products you use every day add up over decades. The good news: a few inexpensive changes cover most of the risk. The bad news: this is also the area of health with the most fear-driven marketing. Start with the big wins.

Air quality

Air pollution, particularly fine particles known as PM2.5, is one of the leading environmental causes of early death worldwide, raising the risk of heart disease, stroke and lung disease. You can't control the air outside, but indoor air is often worse, and it's largely in your control.

Cooking is the biggest indoor source. Frying and grilling release large amounts of particles, and gas hobs also produce nitrogen dioxide. Use the extractor hood every time you cook, vented outside if possible, and open a window.

Ventilate. Open windows for 5–10 minutes a few times a day, even in winter. A CO2 monitor is a cheap way to see when a room needs air: aim to keep it below around 1,000 ppm. Bedrooms with the door closed often go well above that overnight, which can affect sleep.

Humidity and mould. Keep indoor humidity around 40–60%. Deal promptly with any visible mould and its cause, usually condensation or a leak. It's a genuine respiratory risk.

Consider a HEPA air purifier in the bedroom if you live near a busy road, have allergies or asthma, or on high-pollution days.

Candles, incense and wood fires all add fine particles to indoor air. Enjoy them occasionally rather than daily, and ventilate afterwards.

Water

Tap water across the EU is regulated and, in most places, safe to drink. A few things are worth knowing:

• Lead pipes. Older homes, particularly those built before the 1960s–70s, may still have lead pipes. If you're unsure, ask your water company; many offer free testing. If water has been standing overnight, run the tap for a minute before drinking.
• PFAS. These "forever chemicals" are now regulated under the revised EU Drinking Water Directive, with limits in force from January 2026. Your water company publishes its test results.
• Filters. An activated carbon filter improves taste and reduces chlorine and some contaminants. Reverse osmosis removes more, including PFAS, but also strips minerals and wastes water. For most EU tap water, a filter is optional.
• Bottled water is not safer than regulated tap water, and it adds microplastics, plastic waste and cost.

The rest of the home

Heat and plastic don't mix. Don't microwave food in plastic containers or put hot food into them. Use glass or ceramic.

Non-stick pans. Don't overheat empty non-stick pans, and replace scratched ones. Stainless steel, cast iron and carbon steel are good alternatives.

Dust. Household dust carries many of the chemicals shed by furniture, electronics and textiles. Take shoes off at the door, vacuum with a HEPA filter and damp-dust regularly.

Fragrance and cleaning products. Heavily scented products, air fresheners and harsh cleaners add volatile chemicals to indoor air. Choose simpler, fragrance-free options where you can, and ventilate while cleaning.

Light and noise. A dark, quiet bedroom supports sleep more than almost any product. Blackout curtains and earplugs are some of the best-value health purchases there are.

Keep perspective

The health effect of your home environment is real but, for most people, smaller than sleep, exercise, food, alcohol and smoking. Fix the easy things here, then put your energy back into the foundations.

Key numbers
~90%: time spent indoors.
Under 1,000 ppm: indoor CO2 to aim for.
40–60%: indoor humidity.

This week

• Use the extractor hood every time you cook.
• Open your bedroom window for 10 minutes before bed.
• Move leftovers from plastic into glass containers.
• Check when your home was built, and ask your water company about lead pipes if it's older.

Sources: WHO Global Air Quality Guidelines, 2021 · Directive (EU) 2020/2184 on the quality of water intended for human consumption · European Environment Agency, indoor air quality