Like many holiday traditions, lighting candles and fireplaces is best done in moderation

The scent of gingerbread, pine trees, and mulled wine may evoke cherished holiday memories, but experts are cautioning that these festive fragrances—when generated by burning candles, incense, or fireplaces—could be compromising indoor air quality during a season when many spend increased time indoors.

While many households enhance their holiday ambiance with scented products and roaring fires, health experts suggest moderation and preventive measures to minimize respiratory risks associated with these common seasonal traditions.

“Clean air is fragrance free,” said Dr. Meredith McCormack, director of the pulmonary and critical care medicine division at John Hopkins University’s medical school, who has studied air quality and lung health for over two decades. “If having seasonal scents is part of your tradition or evokes feelings of nostalgia, maybe think about it in moderation.”

The concern stems from the fact that all flames release chemicals that can cause allergy-like symptoms or contribute to long-term respiratory issues when inhaled in sufficient quantities. During winter holidays, when windows typically remain closed in colder regions, these pollutants become concentrated indoors.

According to the American Lung Association, indoor air can be significantly more polluted than outdoor air because contaminants become trapped and concentrated without proper ventilation. Active fireplaces and gas appliances release tiny airborne particles that can penetrate lung tissue, along with chemicals like nitrogen dioxide, a major component of smog, as noted by the U.S. Environmental Protection Agency.

Even cleaning products, air fresheners, and scented candles emit air pollutants at varying concentrations. Experts emphasize that some pollutants have no odor, meaning even unscented products can affect indoor air quality.

The health impact varies significantly based on several factors. “The risk fragrances and other air pollutants may pose to respiratory health depends on the source, the length and intensity of a person’s exposure, and individual health,” McCormack explained.

Certain demographics face elevated risks from poor indoor air quality. Children, whose smaller lungs result in proportionally higher exposure, are particularly vulnerable. Older adults and those with pre-existing heart or lung conditions, including asthma, also face increased hazards from indoor pollutants. Socioeconomic factors play a role too, with minority populations and people of lower socioeconomic status often experiencing higher exposure levels.

Warning signs of respiratory irritation include coughing, shortness of breath, headaches, runny nose, and sneezing. If these symptoms occur, experts recommend immediately stopping use of the problematic products or ventilating rooms.

Despite these concerns, consumers like Ellen Wilkowe of New Jersey continue to enjoy candles for their calming presence and symbolic value. Wilkowe burns vanilla and cinnamon scents during yoga and writing sessions, while her teenage daughter prefers seasonal fragrances like gingerbread. She opts for soy-based waxes instead of petroleum-based paraffin, though experts note that all lit candles release air pollutants regardless of their composition.

For those unwilling to give up their holiday fragrances entirely, McCormack suggests practical precautions: purchasing products with fewer ingredients, opening windows when weather permits, and using air purifiers with HEPA filters. Kitchen exhaust fans should be activated before using gas-powered stovetops, preferably using back burners where vents can more effectively remove pollutants.

Setting boundaries with guests who smoke tobacco products is another important consideration for maintaining indoor air quality during holiday gatherings.

“Small improvements in air quality can have measurable health benefits,” McCormack noted. “Similarly to if we exercise and eat a little better, we can be healthier.”

The invisible nature of air quality concerns contributes to public complacency, according to Rachael Lewis-Abbott, a member of the Indoor Air Quality Association. “It is out of sight, out of mind,” she observed, noting that people typically don’t notice what they’re breathing until serious problems like gas leaks or mold develop.

As families gather to celebrate this holiday season, experts suggest balancing cherished traditions with simple precautions to ensure festivities don’t come at the expense of respiratory health.