Your home is your refuge. Well, you thought it was until you noticed that your runny nose, scratchy throat and headaches getting worse whenever you relaxed in your little fortress.

Chances are your safe haven is under attack — an infestation of dust mites, toxic moulds and poisonous chemicals are waging a covert war on your vulnerable body, breaking down its defences and attacking its weak points.

This war is officially known as 'Sick Building Syndrome' (SBS). Although this syndrome applies more often to office buildings, there are certain contaminants which are also present in your home.

The symptoms of SBS can include headaches, eye/nose/throat irritations, a dry cough, rashes, dizziness, nausea, fatigue and an increase in asthma attacks.

Like the symptoms, there are a range of causes, but most are related to the issue of poor ventilation.

Because offices are generally air-conditioned and therefore poorly ventilated, the problem tends to be worse in offices than in homes. However, new energy-efficiency measures mean that houses tend to be more insulated (to keep the heat in) and therefore more likely to cause SBS.

Chemical contaminants

Certain building materials emit volatile organic compounds (such as formaldehyde) for an extended period of time (some argue months, others years) after they are used in construction.

Adhesives, carpeting, manufactured wood products (plywood, chip boards), upholstery, paint, lead pipes, asbestos and fibreglass insulation are all potential culprits.

While it would be ideal to remove all materials that emit toxic fumes, this is also highly impractical. However, you can improve the situation by making sure that your home is well-ventilated and if you're renovating, opt for materials that are less toxic.

Unvented kerosene and gas heaters, woodstoves, fireplaces and gas stoves can give off poisonous combustion gases such as carbon monoxide, nitrogen dioxide and sulphur dioxide. Make sure that you use an exhaust hood over your gas stove and that you clean and maintain your chimney every year to make sure that it's properly ventilated.

Biological contaminants

Biological contaminants such as bacteria, mould, pollen, animal dander and dust mite result in physical symptoms which include coughs, asthma, fever, muscle aches and allergic reactions.

Mould

Although there are only 50 species of mould (out of 100 000) that are considered toxic, approximately one in three people can have allergic reactions to mould. For those suffering from asthma, mould can trigger an increase in quantity and severity of attacks.

The mould spores lie dormant until they come into contact with moisture. Mould colonies then develop releasing more mould spores into the air. A leaky roof, poor plumbing or even a damp flower pot can provide enough humidity for mould to flourish.

Once again ventilation is the key. Reduce humidity by opening doors and windows (especially when you are showering or cooking). Limit the number of indoor plants and have any leaks or damp areas fixed.

Existing mould colonies can be removed with a solution of bleach and water. Tenacious mould may require some scrubbing and the area must be dried once cleaned to prevent any regrowth.

Dust mites

The average bed is home to approximately 10 000 microscopic dust mites which feast on dead skin cells and animal dander.

Some people are allergic to the protein Der.p.1 which is found in the pellets excreted by the mites. When these tiny protein particles are breathed in, they can cause asthma or hay fever and can exacerbate eczema.

To reduce the prevalence of dust mites, opt for synthetic bedding. Encase all beds and mattresses in mite-proof covers. Vacuum your mattress and carpet on a high setting at least twice a week. Bedding should be washed once a week at a high temperature.

Fight back

Here are a few tips to get you started on ridding your house of its microscopic intruders:

• Protect yourself while you clean. Wear long pants and a long-sleeved shirt, rubber gloves and a protective mask. Take a shower once you have finished cleaning and wash your clothing in hot water.

• Cleaning agents also let off toxic fumes and can be bad for you, so use the least dangerous chemical you can find and make sure that you store your cleaning agents away from living spaces. Never mix ammonia and bleach as this can create a dangerous gas. Baking soda and vinegar can be used as less harmful household alternatives to bleach.

• Make sure that all the windows and doors are open during and after your cleaning session.

• Don't use a feather duster as this will only stir up the dust, adding more airborne allergens to the air. Use a damp cloth instead.

• Sponges should not be used for more than a month and vacuum bags should be changed once a month.

Useful websites

Allergy Society of South Africa

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