五招帮你减少室内毒害

We are surrounded by chemicals – in food and drink, cleaning products, household items and furnishings. Here's how to reduce household pollution. 

我们周围到处都是化学物质——食品和饮料，清洁产品，家居用品和家具。本文教你如何减少家庭污染。

Ventilate 

通风 

Cleaning products, cooking, candles and building materials all contribute to pollution inside our homes. The British Lung Foundation (BLF) recommends choosing fragrance-free cleaning products and using solid or liquid products when possible, rather than sprays. It also advises opening windows or skylights, especially when cooking or showering, and avoiding the use of several candles or incense sticks in a small room such as a bathroom. As outdoor pollution can also travel into the home, the BLF also suggests keeping windows closed when Defra's Daily Air Quality Index is high. 

清洁产品，烹饪，蜡烛和建筑材料都能导致家庭内部污染。英国肺脏基金会(BLF)建议选择无香味的清洁产品，尽可能使用固体或液体产品，而不是喷雾剂。它还建议打开窗户或天窗，尤其是在做饭或淋浴时，避免在浴室这样的小房间里使用几支蜡烛或熏香。由于室外污染也会进入家中，因此，英国生物及环境部还建议，当环境部的每日空气质量指数高时，应关闭窗户。

Cut down on plastic 

减少塑料使用 

The synthetic chemical Bisphenol A (BPA) is found in many plastic products and can be ingested or absorbed through skin contact, potentially disrupting the endocrine system. Ninety-five percent of adults are thought to have traces of BPA in their bodies through continuous exposure – Tamara Galloway, a professor of ecotoxicology at the University of Exeter, says avoiding heavily processed and packaged food can help to limit exposure. Breastfeeding or buying baby bottles with a BPA-free label are also among her recommendations. 

许多塑料制品中都含有人工合成的化学物质双酚（BPA)，它可以通过皮肤接触被人体摄入或吸收，可能会破坏内分泌系统。艾希特大学的生态毒理学教授塔玛拉加洛韦说，95%的成年人持续暴露在BPA环境中。避免过度加工和包装食品有助于减少暴露。他也建议婴儿母乳喂养或者购买带有无bpa标签的奶瓶。 

Make your own cleaning products 

制作你自己的清洁产品 

The author of All You Need is Less: A Guilt-Free Guide to Eco-Friendly Living and Stress-Free Simplicity, Madeleine Somerville, says soap, baking soda and vinegar are all you need to make your own cleaning sprays. She recommends filling a spray bottle with hot water, leaving a few inches at the top, before adding a 1/4 cup of white vinegar, 2 tbsp of eco-friendly washing-up liquid and an optional 1tbsp of borax. 

《所有你需要的是更少: 环保生活和无压力指南》一书的作者马德琳·萨默维尔说，制作你自己的清洁喷雾只需要肥皂、苏打粉和醋。 她建议在喷雾瓶中加入热水，顶部留出几英寸，然后加入1杯白醋，2汤匙环保洗洁精和1汤匙硼砂 

Reduce dust and tackle any damp or mould 

减少灰尘并处理潮湿或发霉的地方

A 2016 US study identified 45 toxic chemicals in indoor dust, including phthalates, flame retardants and phenols. "Because indoor dust contains chemicals from a wide variety of products, it is like a parking lot for chemicals in the home," wrote Veena Singla, co-author of the study from the Natural Resources Defense Council in California. Simple steps to reduce exposure include washing hands with plain soap and water, keeping household dust to a minimum by dusting with a damp cloth and using a vacuum with a high-efficiency particulate air (Hepa) filter. Damp and mould can also affect your immune system, as well as increase the chance of respiratory problems. Preventing the build-up of condensation is key, says the NHS, though mould be must removed carefully so as not to release spores. 

2016年美国的一项研究发现，室内灰尘中含有45种有毒化学物质，包括邻苯二甲酸盐、阻燃剂和酚类。加利福尼亚州自然资源保护委员会的这项研究的合著者维娜·辛格拉(Veena Singla)写道：“因为室内灰尘含有来自多种产品的化学物质，它就像是家里放化学物质的停车场。”。减少暴露的简单步骤：用普通的肥皂和水洗手，用湿布擦拭，用高效滤网过滤器吸尘，将家里的灰尘降到最低。潮湿和发霉也会影响你的免疫系统，同时增加呼吸问题的风险。英国国民健康保险制度(NHS)说，防止冷凝物积聚是关键，不过必须小心地除去霉菌，以免释放出孢子。

Consider your paint choices 

慎重选择油漆 

As well as the fumes and chemicals given out during painting, freshly decorated walls can continue to pollute long after they are dry. Paint labelled "ecofriendly" or "natural" due to its lowered levels of volatile organic compound (VOC) are not necessarily "green", wrote interior design journalist Katherine Sorrell. Among her recommendations are Edward Bulmer Natural Paint, Aglaia, Biofa, Earthborn and Ecos Organic Paints. 

在刷漆过程中会产生化学物质，新装修的墙壁在干燥后会继续污染很长时间。 室内设计记者 Katherine Sorrell 写道，由于降低了VOC的含量，所以涂料被标注为"环保型"或"自然型"并不一定是“绿色”。她的推荐Edward Bulmer Natural Paint、Aglaia、Biofa、 Earthborn 和 Ecos Organic Paints等品牌油漆。