5 Ways You Can Reduce Your Environmental Toxin Exposure
We’re all trying our best to live clean, green lives. It’s one thing that we know is beneficial for our overall health. Only, these days the world we live in makes it harder to escape them. Environmental toxin exposure is concerning; from the food we eat and the water we drink to the products we clean our bodies and homes with. More often than not they’re laden with high doses of toxins that have devastating effects on our health in the long-run.
In my own clinical practice, it is important that each client’s daily exposure to chemicals is assessed. This is known as our daily cumulative load. So that we can work towards reducing that load while also supporting the body's resilience to such exposures. For those living with a thyroid condition or any hormone imbalance, working to minimise any exposure to environmental toxins can support the body’s innate processes. While many of the exposures are unavoidable, there are a few simple things you can change to help you reduce your daily cumulative exposure and build resilience.
Air Quality In The Home
Air quality is considered to be one of the top five concerns to public health. We spend up to 85% of our time at home, in the car, at the office or at school. Air pollutants such as smoke, dust, cleaning product residues, car fumes and vapours can build up indoors leading to air quality that can be 100 times worse than outdoor air.
A few simple modifications in the home can improve both air quality and the health of those living there:
Avoid air fresheners, synthetic fragrances in candles and diffusers.
Ensure the home is well ventilated and open windows and doors on occasion to air it out.
Use a vacuum with a HEPA (high-efficiency particulate air) filter that can pick up 98% of dust particles and animal dander.
Purchase house plants to absorb air pollutants.
Use natural cleaning products or microfibre cloths for dusting that can cling to dust.
Avoid shoes in the home as they can bring in external pollutants on the soles.
Use extraction fans in the bathrooms, kitchen and laundry to ensure high moisture air is extracted and cannot accumulate and lead to mould formation.
Eat Organic Foods
One of the biggest concerns with going organic is the cost involved. These costs are often due to the higher labour costs involved in organic farming. Chemicals sprayed on foods are one of the most common ways our bodies are exposed to toxins, with long-term exposure often contributing to numerous health conditions throughout life. Certified organic foods are bound to a set of regulations that determine what can and cannot be used in the growing process, leading to the elimination of nasty chemicals and harmful pesticides. However, the flip-side of the coin is that gaining an organic certification can be a lengthy, costly process. At your local farmer’s markets, you may find stalls with ‘organically grown’ produce - meaning they use exactly the same growing techniques as a certified organic farm, but are able to keep their costs more accessible without the hefty operating costs to account for.
A few tips when going organic include:
Buying in season from your local farmers market. This is usually more abundant and thus more affordable. Eating in season also means you will be gaining a wide variety of nutrients and phytochemicals from different foods over the year.
Buy foods in bulk such as grains, nuts and seeds, legumes and beans to reduce costly packaging.
Freeze foods such as fruit and greens that can be used in meals when required and batch cook to have meals on hand.
If you cant go 100% organic, start with the Environmental Working Groups Dirty Dozen and Clean Fifteen lists. These lists show the foods with the most and least pesticide residues and chemicals. Switch those on the dirty list for organic or for something on the clean list.
Drink Filtered Water
Making sure we drink enough water is often hard work, but the quality of the water is just as important as the quantity consumed. Town supplies are usually treated with chlorine to kill any bacteria and parasites, in an amount that’s deemed “safe for consumption”, but long-term exposure to this chemical has been known to contribute to chronic health conditions, such as thyroid issues. Many water supplies also have fluoride added to them, for dental health, but this neurotoxin can be harmful in high doses. Water filters are an inexpensive answer to these chemicals and any other trace elements that may have leached in through old pipes. Whether it’s a benchtop system or one installed into your sink, there is an option for all budgets and this simple change will have a long term impact on your health.
Home Cleaning Products
Cleaning out the cleaning cupboards is one of the most powerful ways to get rid of any unwanted chemicals. Window cleaners, toilet bleaches, surface sprays and specialty products can all be switched for eco, health-conscious alternatives. Many are readily available at your local supermarket, but always be sure to read the back of the label for ingredients - a lot of products that seem healthy are really just clever branding. There is evidence to link many of the chemicals found in cleaning products to health concerns like asthma, cancer, and neurological damage. Alkylphenol Ethoxylates (APEs), Ammonia, Butyl Cellosolve (Butyl Glycol, Ethylene Glycol, Monobutyl), Chlorine Bleach (Sodium Hypochlorite), Glycol Ethers (Ethylene Glycol Mono-butyl Ether, EGBE or 2-butoxyethanol), Monoethanolamine (MEA), Diethanolamine (DEA) or Triethanolamine (TEA), Phenols, Phosphates, Phthalates (fragrances) and Triclosan are the nasties to be on the lookout for.
Things to consider:
Avoid fragrances and aerosols.
Avoid products that contain a warning label. Instead, opt for natural and organic products or try making your own.
Avoid dry cleaning.
Use gloves and a mask if you still wish to use harsh cleaners.
Personal Care Products
Although many personal care products are made to clean the body, the toxins in them may have the opposite effect. Shampoos and skincare, sanitary products and soaps; these daily products are often laden with toxins that are making us sicker. Don't forget the skin is the largest organ and will absorb anything and everything you put on it. Swapping the chemical-rich products for natural-based alternatives is a simple way to eliminate long-term exposure to harmful toxins. Watch out for petroleum, unnecessary and artificial fragrances, parabens, phthalates and aluminium and opt for gentle, chemical-free products where you’re able.
Some of my favourite brands include:
As overwhelming as this all may seem, implementing these steps one at a time, slowly can lead to a significantly healthier home. My advice - Start today with one of the above areas and slowly replace household items one at a time as they run out.
Melissa Briggs is an experienced Brisbane based Naturopath with a particular interest in women’s health and thyroid disorders. Need help with your health? Get in touch here.