In our previous post, we explored the various environmental toxins—ranging from pollutants in the air and water to chemicals in everyday products and microplastics. We also discussed how these toxins can enter our bodies through the air we breathe, the water we drink, the food we eat, and even through direct contact with contaminated soil or household products. While the presence of these toxins might seem overwhelming, the good news is that we don’t have to tackle everything at once. Small, consistent changes can make a significant impact and help you reduce your exposure to environmental toxins.
In this post, we’ll focus on practical, manageable steps for minimizing your exposure to environmental toxins and discuss ways MindStream Integrative Medicine Can help.
1. Improving Air Quality
Ventilation
Regularly open windows to allow fresh air to circulate, especially when cooking or using cleaning products. If replacing appliances, consider choosing an electric stove instead of a gas stove, as gas stoves can release pollutants like nitrogen dioxide and carbon monoxide into the home. If utilizing a gas stove, ensure the kitchen is well-ventilated.
Air Purifiers
Consider using a high-efficiency particulate air (HEPA) filter to reduce airborne toxins like dust, mold spores, and chemicals.
Houseplants
Certain houseplants, such as spider plants, peace lilies, and Boston ferns, can help filter indoor air naturally.
Safer Cleaning Products
Switch to non-toxic, fragrance-free cleaning products–or consider making your own cleaners using natural ingredients like vinegar and baking soda.
2. Ensuring Clean Water
Water Filters
Invest in a high-quality water filter. For smaller-scale filtration, we recommend Berkey Water Filters. They effectively remove harmful contaminants like heavy metals, chlorine, and chemicals while preserving essential minerals. For whole-house filtration, SpringWell Water Filtration offers a comprehensive solution to purify your tap water from city or municipal sources. Additionally, you can easily find out what environmental contaminants are in your drinking water by entering your zip code into the EWG’s Tap Water Database.
Stainless Steel or Glass Bottles
Avoid drinking from plastic bottles, especially in warm environments, as heat can cause chemicals to leach into the water.
3. Choosing Safer Food Options
Organic Produce
Prioritize buying organic versions of the items on the EWG’s “Dirty Dozen” list, as these tend to have the highest pesticide residues. Also, consider joining a Community Supported Agriculture (CSA) for significant reductions in mold toxins and exposure to pesticides. Nashville offers a vibrant CSA scene that includes weekly produce subscription plans with options to suit various dietary needs and preferences. Explore the 2024 CSA Guide by Edible Nashville to find the perfect fit for you.
Washing Produce
To remove surface pesticides and contaminants, wash fruits and vegetables thoroughly. A natural wash can be made by mixing one part vinegar with three parts water, or you can use a solution of baking soda and water. This helps to break down pesticide residues and remove dirt.
Grass-Fed and Organic Meat
Meat animals have the potential to bring us health or illness, but navigating the complexity of food labeling and marketing claims can be a challenge. A Greener World’s certification programs are some of the most pro-consumer assurances out there. Look for them in stores. For a deeper dive into navigating food labels, check out this Wall Street Journal article on avoiding overpaying for chicken: Are You Paying Too Much for Chicken?.
Independent, third-party evaluation of meat production, from regenerative practices to animal welfare, is important. Nonprofits such as A Greener World, with its different certification programs, are a great place to start. Remember, choose grass-fed and organic meat when possible. These options are less likely to contain hormones, antibiotics, and pesticide residues found in conventionally raised livestock. Grass-fed meat also tends to have higher levels of omega-3 fatty acids, which are beneficial for health. Some of Nashville’s CSAs also offer options for regenerative meats, including beef, chicken, pork, and lamb.
Wild-Caught Fish
Opt for wild-caught fish rather than farmed fish. Wild-caught fish are generally lower in contaminants like PCBs and dioxins and tend to have a better nutrient profile, including higher levels of omega-3 fatty acids. Avoiding high-mercury fish such as swordfish and choosing options like salmon, tilapia, and sardines can further reduce toxin exposure.
Avoiding Processed Foods
Processed foods can contain additives, preservatives, and other chemicals. Opt for whole foods whenever possible.
4. Minimizing Exposure to Harmful Products and Microplastics
Non-Toxic Personal Care Products
Switch to personal care products that are free from parabens, phthalates, and other harmful chemicals. Look for products labeled as “non-toxic” or certified by trusted organizations like the EWG. Also, here are a few apps and websites that help consumers choose the safest beauty, personal, and household products:
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- Think Dirty: Provides information on the ingredients in personal care products and rates them based on their toxicity.
- GoodGuide: Offers ratings and reviews of products based on their environmental impact and health concerns.
- EWG’s Healthy LivingApp: Provides information on healthy food choices, safer household products, and other tips for reducing exposure to toxins.
Reduce Plastic Use
Use glass or stainless steel containers for food storage, and avoid heating food in plastic containers or plastic wrap, as heat can cause chemicals to leach into food.
5. Supporting Detoxification Through Lifestyle Practices
Sweating It Out
Regular exercise and sauna use can help your body eliminate toxins through sweat. Consider using binders like activated charcoal 30-60 minutes prior to a sauna session to help your body capture and eliminate toxins more effectively.
Hydration
Drink plenty of water to support your kidneys and liver in filtering and eliminating toxins.
Fiber-Rich Diet
Eating a diet rich in fiber helps promote healthy digestion, which is crucial for the elimination of toxins through the bowels. Flaxseed, chia seeds, and leafy greens are excellent choices.
Supplement Support
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- Glutathione: A powerful antioxidant that supports liver detoxification.
- N-Acetyl Cysteine (NAC): Supports the production of glutathione.
- Milk Thistle: Supports liver health and detoxification.
- Chlorella: Binds to heavy metals and supports their elimination from the body.
Conclusion
By taking these steps, we can significantly reduce our exposure to environmental toxins and support our body’s natural detoxification processes. Start with the areas that feel most manageable for you, and build from there. Remember that small changes, made consistently, can significantly impact our overall health and well-being. Also, don’t hesitate to reach out to a professional for help.
MindStream Can Help.
At MindStream Integrative Health, we offer several services to help you reduce your exposure to environmental toxins and improve your overall health. Through our integrative approach, our experienced practitioners can provide personalized recommendations, such as:
- Nutritional Counseling: Our registered dietitians can help you choose healthy, organic foods and develop a personalized meal plan.
- Genomic Testing: Starting with reducing the amount of toxins going into your body, we develop an understanding of your personal vulnerabilities through genomic testing.
- Detoxification Programs: We work with you to implement detoxifying supplements and practices such as sauna, to help support your body’s natural detoxification process and improve your overall health.
If you’re concerned about the impact of environmental toxins on your health, we encourage you to schedule a consultation with one of our practitioners. Together, we can develop a personalized plan to help you achieve optimal health and wellness. To schedule an appointment, call 615.541.9933 or book online.
Want to learn more? Check out our post on Understanding Environmental Toxins.
Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider before making any changes to your diet, exercise routine, or medication use.
Alyssa Kalams, MSN, AGNP-C, PN1
Nurse Practitioner + Nutrition Coach
As a nurse practitioner, Alyssa employs a holistic approach to patient care, integrating nutrition and lifestyle strategies to promote overall well-being. She has a special interest in skin health and has completed additional training in integrative dermatology through LearnSkin.
Learn more about Alyssa and the MindStream team.
About Dr. Amy Price Neff
Dr. Price Neff is board certified in Integrative Medicine by the American Board of Integrative Medicine. A board-certified Family Medicine doctor, she is also fellowship trained in psychedelic medicine and psychiatric medicine. She has also studied Ayurvedic Medicine, as well as deep inquiries into the microbiome, cancer metabolism, nutrition, mindfulness, medications and the mind, autoimmunity, and the clinical questions that come up in daily practice. For the team at MindStream, the excitement that comes from continuous learning is one of the most precious fuels for practice. Learn more about Dr. Neff and the MindStream team.
Learn more about why we started MindStream Integrative Medicine.