This may come as a shock but, we all live in a very toxic world. But here’s the good news – you have the ability to minimize the toxic load within your daily life that can save you from an accumulation of harm. As we think of toxins within our surroundings, we need to focus on minimizing the amount of exposures, not try to eliminate them altogether. The reality is that you will never live in our modern world without some exposure to toxins, and that’s okay. Our goal is to control the amount and live within balance (decrease toxins, but live your damn life)! Take it from someone who has always lived in a very black/white, all or nothing world. You will drive yourself crazy if you go down the rabbit hole, so please learn from me when I say you need to live a life within balance and focus on what you can control, let go of what you cannot control. I want to help you get into the habit of reading your food labels and provide you with healthier alternatives that you will probably love more than what you’re using now! And bonus, once you start feeling better in ways that could surprise you, you’ll never look back!
What is a toxin?
A toxin is any substance that can harm the body when it’s encountered. These substances can come from various sources like chemicals in the environment, certain foods, or even produced by living organisms like bacteria or plants. Toxins can affect the body in different ways, causing health problems ranging from minor irritations to more serious conditions.
Scarily, in an article written by EWG, they have stated that “since 2009, 595 cosmetics manufacturers have reported using 88 chemicals, in more than 73,000 products, that have been linked to cancer, birth defects or reproductive harm.” You can find that article here. It’s a fantastic (and shocking) article. Additionally, the Centers for Disease Control and Prevention (CDC) conducts the National Health and Nutrition Examination Survey (NHANES), which measures the levels of environmental chemicals and toxins in the U.S. population. The results of NHANES demonstrate that most people have detectable levels of numerous chemicals in their bodies, including heavy metals, pesticides, and industrial chemicals. That data can be reviewed here.
This is why we need to avoid or minimize exposure to in order to keep yourself healthy. The body can reach a toxin burden that can create health issues which I will explain more below.
So, what a toxin within our environment? I’ll list some below:
- Household products
- cleaning products containing bleach, ammonia and other harmful ingredients
- pesticides and insecticides – sprays, powders for treating pests in the home
- air fresheners – aerosol sprays, plug-in devices, and scented candles that emit potentially harmful chemicals
- paints and solvents – products containing volatile organic compounds (VOCs) like formaldehyde and benzene
- personal care products – makeup/cosmetics, shampoos/conditioners, lotions, sunscreen, even your chapstick may contain toxins like paragons, phthalates, and synthetic fragrances
- Food and drink
- pesticide residues – non-organic fruits and vegetables may contain residues from pesticides
- food additives – artificial preservative, artificial food colorings, and flavorings found in processed foods (even if it’s listed as ‘natural flavors’)
- mercury in fish – certain types of fish, such as tuna and swordfish, may contain high levels of mercury
- BPA (Bisphenol-A) – found in some plastic containers and lining of canned foods
- artificial sweeteners – these include Sucralose, aspartame, saccharin, acesulfame potassium (Ace-K), neotame ; aspartame and saccharin have been linked to health concerns.
- Air quality
- indoor air pollution – tobacco smoke, cooking fumes, and household appliances
- outdoor pollution – emissions from vehicles, industrial activities, and burning of fossil fuels
- mold and mildew – common in damp or poorly ventilated areas, can produce toxins called mycotoxins
- Water contaminants
- lead – found in old pipes, plumbing fixtures, and some water supply systems
- chlorine and chloramine – disinfectants used in water treatment that can form harmful byproducts
- arsenic – naturally occurring in some groundwater sources
- PFAS – forever chemicals
- birth control and other prescription drugs
- Personal habits
- smoking – tobacco smoke contains numerous toxins and carcinogens
- alcohol consumption – excessive alcohol intake can lead to liver damage and other health issues
- poor diet – consuming processed foods high in sugars, unhealthy fats, and additives can contribute to toxin accumulation in the body
- using plastic – never heat up food or put hot food in plastic containers (that also goes for hot liquids). The heat activates and releases chemicals from the plastic material into your food or beverage, which you then consume. Try replacing plastic with glass and/or stainless steel.
As you can see, toxins are all around us and there is no real regulation in helping us reduce our toxin load, so that means we have to take matters into our own hands. I’m here to educate and hopefully help you come out of this article with at least one helpful takeaway that you can implement today. And over time, maybe you can continue to add more and more adjustments into your daily life. Remember, do what you can.
Next, I’d like to share this super helpful tool that will make life so much easier when finding out what is harmful vs. okay to have in your home. This took is the EWG app. The Environmental Working Group is a non-profit organization dedicated to empowering people to live healthier lives in a healthier environment. They specialize in research and advocacy on issues such as toxic chemicals in consumer products, agricultural practices, and environmental pollution. Download their app and start scanning product labels your home to see the level of harm that product inflicts. You can also search for let’s say “sunscreen” in the search bar and it’ll provide a full list of products along with their associated “score” to show you how harmful that product is.
The EWG produces a super helpful consumer guide each year called the Dirty Dozen. The EWG analyzes the latest fruit and vegetable testing data from the Department of Agriculture and Food and Drug Administration to produce a list of the top 12 produce items that contained the most amount of pesticide residue and the top 15 items with the least amount of pesticide residue. If possible, purchase organic the items on the dirty dozen list or be sure to do a thorough job cleaning before consuming if not purchasing organic. An easy way to clean these fruits and vegetables is to fill a bowl with warm water and add equal parts apple cider vinegar and baking soda, wash produce within this bath before consuming. I’ve created a helpful guide below that you can save and refer to it when needed.
Now that you know what a toxin is and how you can encounter them in everyday life, I want to present ways that your body may be showing you that you have reached a point in accumulation that is now burdening the body and its processes.
Signs and symptoms of toxin overload:
- Digestive issues: Persistent bloating, gas, constipation, diarrhea, or other digestive discomforts may indicate that the body is struggling to eliminate toxins effectively.
- Fatigue: Feeling consistently tired, sluggish, or lacking in energy despite adequate rest and sleep could be a sign of increased toxin levels in the body.
- Skin Problems: Skin issues like acne, rashes, eczema, or other inflammatory skin conditions may occur when the body is overloaded with toxins, as the skin tries to eliminate them.
- Headaches: Frequent headaches or migraines may be a symptom of toxin overload, as certain toxins can trigger inflammation and disrupt normal brain function.
- Unexplained Weight Gain: Toxins can disrupt the body’s metabolic processes and hormonal balance, leading to weight gain or difficulty losing weight despite efforts to eat healthily and exercise.
- Joint Pain: Inflammation caused by toxins can contribute to joint pain, stiffness, or arthritis-like symptoms.
- Brain Fog: Difficulty concentrating, memory problems, or feeling mentally “foggy” may occur when toxins interfere with brain function.
- Allergies or Sensitivities: Increased sensitivity to certain foods, environmental allergens, or chemical odors may indicate a heightened immune response due to toxin overload.
- Mood Swings or Irritability: Toxins can disrupt neurotransmitter balance in the brain, leading to mood swings, anxiety, depression, or irritability.
- Decreased Immune Function: Frequent colds, infections, or other illnesses may occur when the immune system is weakened by toxin exposure.
Remember, we are all unique beings and just because you have one or more of these symptoms does not mean that toxin overload is the sole cause. However, it is good to be aware of your body and what it might be trying to communicate with you.
Next steps! What you are all waiting for…
In my opinion, I believe that if you are suspecting toxin overload, you should consider working with a functional or integrative health professional to get properly tested and get on a detox protocol to help your body eliminate toxins and help your body heal from any havoc they may have caused. Everyone can benefit from a good detox protocol and supporting their livers! Your liver is designed to eliminate toxins from your body and really has a miraculous job; help your liver do its job!
In the meantime, I’m going to share all the things that I have done (and am currently doing) to limit my toxic load. These changes have taken me the last 2+ years to adopt and modify my daily habits, so give yourself some grace while working through this process.
My best advice while making lifestyle adjustment:
- Be patient, give yourself a lot of grace while being committed.
- Live your life! Create a healthy balance that makes sense for YOU! I live by a 90/10 rule (I live 90% of my life practicing a healthy lifestyle and 10%, I live my damn life and do what makes me happy and brings me joy).
- Remind yourself often why you’re choosing yourself and taking best care of your vessel!
- Live your life without shame. Do the best you can. That is all that you can do.
Now, on to the fun stuff. Here are the ways that I minimize my toxic load. I have provided links to these products, some of which have discounts for you.
- Cleaning products & laundry soap: Branch Basics
- Makeup: Tarte Cosmetics
- Skincare: DIME and CLEARSTEM
- Water: AquaTru Reverse Osmosis + Minerals machine
- Air: we have several AirDoctors around our home
- Food: organic as much as possible and cook in about 5 days/week
- Air fresheners: AromaTru
- Detox and help body with elimination: Seed Pre/Probiotics
- Food brands who focus on clean ingredients: Midday Squares, Siete, Flavcity, Good Culture, Simple Mills
- Toiletries: Honest, Plant Paper, Happy Tooth
- Gut Health testing: Viome
- Non-toxic perfume: Henry Rose
Aside from products that I use to minimize toxin load, I also do the following to ensure that I’m supporting my body’s immune system and helping my body detox:
- Drink at least 80 ounces of water per day
- Focus on organic produce and meat
- Eating a variety of colors and consuming fruits and vegetables at least twice per day
- Getting at least 30 minutes of sunlight per day
- Supplements: vitamin D, methylated B vitamins, L-glutamine to help my gut permeability, liver support and cortisol managing supplements
- Minimize inflammation: consume little to no gluten, seed oils or granulated sugar (alternatively, I use almond flour, coconut flour, coconut sugar, coconut oil, olive oil, avocado oil)
- Exercising 6 days a week (yoga, stretching, ride the peloton bike, do a peloton weight training class, beach volleyball, ride a bike outside, walk outside)
- Support mental health – write in a gratitude journal, find alone time for at lease 30 minutes, counseling support or a mentor, putting myself first, remind myself to never force anything in life (takes the pressure off), nurture my relationship with my husband and friends, spend time with my dog
- Do things that bring me peace and joy – reading fiction, watching a show that interests me or makes me happy (Friends), practicing Spanish, making bracelets, painting, coloring, sharing my love for health and teaching something they didn’t know that helps them in some way, going to the beach, laying by my pool and feeling the sunlight on my skin, finding ways to get a good belly laugh.
I know this was a lot, but I am hoping that you learned something new today and have at least one good takeaway that you can use to better your life. Health can be so overwhelming and honestly, this area is a bit saturated now, but all of this information is to help you and to give you the tools and knowledge to better your life! The human body is so intelligent and it will communicate to you the best it can. Try not to be angry with your body when something is not going as you’d like. Learn to partner with your body and start with small ways to support it. But remember, be open and vulnerable with yourself, we are unique creatures and none of us are designed the same so symptoms will be different for us all.
Wishing you health, love and light on your journey,
Nikki