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The 3 Biggest Ways Your Home Is Polluted From Within

The 3 Biggest Ways Your Home Is Polluted From Within

We spend so much time in our homes. They are our little islands of comfort and joy – where the day begins with a hot cup of coffee, and ends with a family dinner and a Netflix movie.

Okay, maybe that last part is a fantasy. But Netflix or not, we try to do everything in our power to make our homes as safe and healthy as possible.

But there are hidden sources of indoor pollution that can slip by even the most conscientious, diligent homeowners. Here are three ways you might be polluting your own home – and how to eliminate them from your life.

1. The Ghost of Smokers Past: Third-Hand Smoke

The Issue: Indoor air quality diminishes quite rapidly if someone is smoking inside the house; this is obvious. But it’s not just second-hand smoke that you need to worry about: it’s third-hand smoke. Never heard of it? Most people haven’t, as it’s a relatively new concept in air science circles. But scientists are quickly realizing just how impactful – and harmful – third-hand smoke can be.

Third-hand smoke is a phenomenon where tobacco smoke settles into your carpets, walls, and furniture and causes adverse reactions long after the smoking stops – we’re talking weeks and months afterward.

Here’s how it works: when someone smokes indoors, the residue lingers inside your home. After a while, the residue combines with other common indoor pollutants and forms a cancer-causing compound called nitrosamine, according to the American Academy of Pediatrics.

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The Risk: Scientists are just now discovering the negative health effects of third-hand smoke. It can put everyone in your household, particularly children – who play and crawl in close quarters with carpets, furniture and other smoke-absorbing fabric – at risk for tobacco-related health problems, according to the Mayo Clinic.

Exactly how dangerous is third-hand smoke? Unfortunately, it’s such a new concept that researchers are still trying to measure the extent of its health effects. But why chance it?

The Solution: The best solution is entirely preventative: don’t smoke inside your home, and don’t allow others to smoke inside, either. If it’s too late for that, you still have options.

Smoke is notoriously hard to remove from a home. But don’t rip up your carpet just yet. First, attack every surface (walls, ceilings, everything) with a clean cloth, detergent and very warm water. Switch out the cloth a few times to make sure you aren’t just spreading nicotine resin around.

Now, the tough stuff: those curtains you adore? They’ll probably need to be replaced, along with blinds and any other window coverings. And if you want to truly eradicate third-hand smoke from your home, you’re going to have to lay two or three fresh coats of paint on your walls and ceilings.

As a last resort, there are cleaning services that specialize in smoke removal. But it comes at a price that will make you feel light in the head – and the wallet.

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Above all, it’s important to remember a simple rule: cover up is not clean up. A few sprays of Febreze might make the smoky smell go away, but the underlying issues and health threats still exist.

2. Is Your Air Conditioner Poisoning You?

The Issue: When it’s hot outside, what do you usually do? You crank the air, because it turns your home from a smoldering sweat den into a cool, comfortable abode. But be mindful of the biggest negative side effect of running your air conditioner: no, not the electric bill.

Mold, and the health hazards it brings.

The Risk: Air ducts are probably the single most common place for mold to live inside your home, according to Air Quality Specialist Jeffrey May, principal scientist and founder of May Indoor Air Investigations.

Here’s why: Air conditioners and ducts offer a perfect one-two punch of indoor health hazards because most ducts collect just enough condensation and organic matter to create an environment that mold loves. Then, flowing air acts as a perfect vessel for mold spores to disperse throughout your household.

Even when air conditioning units are no longer in use, or stored for the winter, the mold can be a problem, according to May.

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The Solution: May recommends opening up the unit itself and cleaning it out thoroughly. If you do see any mold, a solution of half water, half bleach should do the trick.

But don’t stop there. You should also check the air ducts and thoroughly clean out the dust and anything else that’s built up inside there; for this, you can use the same 50/50 bleach and water solution as before. Mold feeds on organic matter, so it’s imperative that your ducts are dust-free and clean to prevent future mold growth.

While you’re at it, clean the whole house – because mold can grow in other places, as well. Unfortunately, rolling up your sleeves and doing the dirty work is the only option here. Even the best air purifier can’t combat large levels of harmful mold.

“Cleaning your whole home is vitally important,” says May, who recently authored the book My House is Killing Me. “We spend so much time making our homes look beautiful, but we often take too many shortcuts on making our homes mold-free. Taking the time to clean baseboards, under the furniture, and inside cupboards will go a long way in getting rid of dust and mold.”

3. The Closed-Window Conundrum

The Issue: People love to close their windows and seal them tight. Usually, it’s a practical matter: in the winter, we close our windows to keep the heat it. In the dog days of summer, we close them to keep the heat out.

Sealing up our home can help us feel safe; but it’s a false sense of security. Proper ventilation isn’t just recommended – it’s absolutely necessary to make your home as healthy as possible, according to the National Center for Healthy Housing.

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The Risk: Our homes are full of contaminants. The particle boards in your furniture emit small amounts of formaldehyde; so does the insulation in your walls. Did you cook a meal today? Your gas stove is a great source of carbon monoxide. And the PAM you sprayed on the cooking tray…well, you get the idea.

The point is, we surround ourselves with chemicals and particulates every day – and that’s fine, because we are typically exposed to them in such small doses that our bodies know how to handle them.

But when our homes aren’t properly ventilated, these harmful particulates build up; and that’s when the health problems begin.

The Solution: Open the windows! Even 10-15 minutes of outdoor air circulating inside can improve air quality, and make your home much healthier. Additionally, exterior exhaust fans should be installed in your bathrooms and kitchen.

Make sure your appliances – water heater, furnace, stove – are properly vented.

Ventilation is obviously much more challenging in the winter months. But even in sub-freezing temperatures, experts still recommend you open your doors and windows for just a few minutes – with a strong draft, a few minutes is all you need to replace stale air.

Featured photo credit: mschellhase via flickr.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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