Self-care is supposed to be about nourishment. Soothing baths, calming candles, and the comforting embrace of a home that smells of fresh lavender or warm vanilla. But what if the very rituals we turn to for relaxation are silently detrimental to our health? Many of the scented products we associate with wellness—candles, plug-ins, incense—are often laced with chemicals and carcinogens that can disrupt hormones, irritate lungs, and pollute the air we breathe. Kind of ironic, right?
Before my research, scented candles were a nightly practice, both next to my bed to set the mood for rest and sleep, and lining the ledge of my bathtub for relaxation. I also used scented plug-ins in each bathroom to keep them smelling fresh, and burned incense each morning as sort of a grounding ritual.
It felt comforting, that is, until I saw the headlines about scented products’ role in hormone disruption and respiratory issues. Here’s what I learned.
The Truth About Scented Candles
Despite being a self-care favorite, studies have found¹ that scented candles can release harmful volatile organic compounds (VOCs) like toluene and benzene, which are linked to respiratory problems. A 2024 Annals of Medicine and Surgery study² found that burning candles in poorly ventilated spaces can produce pollution comparable to secondhand smoke. Soot and smoke are also an issue when it comes to candles, and a result of incomplete combustion of the wax and wick. If you want to continue utilizing candles in your space, here are some tips on how to reduce the release of pollutants in your home.
-
Trim the wick to 1/4 inch before each burn. Long wicks cause large, sooty flames.
-
Avoid drafts from fans, vents, or windows, which disturb the flame and increase soot.
-
Choose beeswax or soy candles with natural fragrance oils. Synthetic fragrances with phthalates can release harmful chemicals.
What About Incense Sticks?
I grew up in a Buddhist family, where incense was essential for purifying space and as a symbolic offering. So, you can imagine my surprise when I learned that incense smoke releases particulate matter and VOCs like formaldehyde. According to the National Institutes of Health³, long-term exposure to incense smoke in small, unventilated spaces may increase respiratory risks. To reduce harm, burn incense in a large room, ensure you have good airflow, do not inhale incense smoke up close, and avoid any incense made from synthetic materials and fragrances.
Plug-In Scents and Room Sprays?
Plug-ins and room sprays can also release VOCs such as formaldehyde and phthalates, which irritate airways and disrupt hormones⁴. Frequent use can cause headaches and trigger asthma. I recommend not using these altogether, and have made it a point to purge these products from my home.
Here Are Some Safer Ways to Scent Your Home
You can still enjoy a fragrant home without compromising your health by opting for these more natural methods:
-
Use an air purifier: Choose a HEPA-filter model (avoid ozone or ionizers) and replace filters regularly.
-
Opt for beeswax candles: They burn cleaner and may release negative ions that purify the air.
-
Mason jar simmers on candle warmers: Fill a mason jar with water, orange peels, and cinnamon sticks. Place it on a candle warmer for a flame-free, natural fragrance.
-
High-quality essential oil diffusers: Use pure oils in ventilated areas. Don’t forget to clean the diffuser regularly.
-
Charcoal air purifiers: Activated charcoal bags naturally absorb odors.
-
Houseplants: Peace lilies and spider plants filter indoor air while also adding greenery which can significantly liven up a room.
What About the Bathroom?
Bathrooms are usually small and poorly ventilated, which can cause plug-ins and other fragranced products to become a source of VOC buildup. Try these alternatives:
-
Wooden flower bouquet with essential oils: I like to buy bouquets of wooden flowers and add a few drops of essential oils to the petals daily for a more natural fragrance.
-
Baking soda jars: Absorb odors naturally with small, open jars of baking soda.
-
Eucalyptus bundles: Hang these in your shower. The steam will fill your bath space with a beautiful herbal aroma.
-
DIY room sprays: Mix distilled water with essential oils like lavender or lemon for a safe, homemade option.
Self-Care Safely
True self-care isn’t about eliminating scents altogether, but about making informed choices. By choosing natural products, improving ventilation, and avoiding synthetic chemicals, you can still enjoy a beautifully scented home without compromising your health.
Sources:
- https://health.clevelandclinic.org/are-candles-bad-for-you
- https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2024/01000/the_unknown_risks_of_scented_candles__what_science.6.aspx
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10783381/, https://rtkenvironmental.com/healthy-home/scented-candles-are-they-dangerous/
Originally published in the print edition of Vegas Wellness Magazine.
Flip through the March 2025 issue here and check the article out at the Vegas Wellness blog!
