Did you know that we expose ourselves to harmful toxins as part of our everyday routines? Environmental toxins are disease causing chemicals and hormonal disruptors. They can be synthetic or naturally occurring. Most importantly they harm our health by disrupting sensitive biological systems. An active effort to minimize your individual exposure to such chemicals will lead to better health and longevity.
Here I will review three common but often overlooked toxins that we are exposed to on a regular basis. I also review how to minimize exposure so you can feel better everyday!
These include:
- bisphenol A (BPA)
- phthalates
- pesticides
Industrially produced compounds bisphenol A, pesticides, and phthalates are among the most potentially dangerous. They are endocrine disruptors that pose the greatest risk during pregnancy when the baby’s organ and neural systems are forming. Pregnant or nursing women, or women planning on becoming pregnant, should be the most cautious. However, the negative effects of these toxins negatively impact everyone.
BPA
Much of the concern about endocrine disruptors has focused on BPA, a compound that is widely used in the manufacture of polycarbonate plastics and epoxy resins. These are used in food and drink packaging, water and baby bottles, metal can linings, pipe linings, and bottle tops.
The toxic effects of even low level BPA exposure is related to:
- obesity
- infertility
- aggressive behavior
- early onset of puberty
- prostate and breast cancer
- sperm production abnormalities
BPA exposure occurs when the chemical leaches out from the product into food and water, especially when plastic containers are washed, heated or stressed. The highest estimated daily intakes of BPA occur in infants and children.
To reduce exposure to BPA:
- Avoid using plastic containers with the #7 or #3 on the bottom.
- Do not microwave plastic food containers, and do not wash them in the dishwasher or with harsh detergents.
- Reduce the use of canned foods
- When possible opt for glass, porcelain or stainless steel cups, containers, water bottles and travel mugs.
- Use baby bottles that are BPA free (or glass bottles) and look for toys labeled BPA free.
Pesticides
Most conventional food production uses pesticides, so people are exposed to low levels of pesticide residues through their diets. While the health effects of pesticide residues are not entirely clear, research from the National Institute of Health showed that farmers who use agricultural insecticides experience an increase in headaches, fatigue, insomnia, dizziness, hand tremors, and other neurological symptoms, plus an increased risk of developing diabetes.
To reduce exposure to pesticides:
- Wash and scrub all fruits and vegetables, organic or conventional.
- Purchase mostly organic fruits and vegetables, particularly the ones consistently found to have the highest pesticide residues – apples, strawberries, celery, peaches and spinach. Check out the Environmental Working Group’s Dirty Dozen and Clean 15 or my earlier blog for more info.
- Challenge yourself and grow your own… perhaps an urban garden is in your future!
Phthalates
Phthalates are chemicals used to soften plastics. They are found in a wide variety of products, including bottles, shampoo, cosmetics, lotions, nail polish, and deodorant. Phthalate exposure while pregnant can lead to effects on masculinity of male newborns and to disruptive behavior patterns in children. It can also affect thyroid health in adults.
To reduce phthalate exposure:
- Avoid the use of plastics with the recycling code #3.
- Use PVC-free containers. Buy plastic wrap and bags made from polyethylene and use glass containers.
- Choose phthalate-free toys. Rather look for toys made from polypropylene or polyethylene.
- Purchase phthalate-free beauty products. Avoid perfumes, nail laquer and other scented products that list phthalates as an ingredient. Many scented products simply list fragrance as an ingredient, which often incorporates a number of different chemicals including phthalates.
- For more information on phthalate-free cosmetics and personal care products, visit this phthalate free cosmetic link.
In essence, minimizing exposure to BPAs, phthalates and pesticides will leave you in a much better state of health, presently and in the future. Because there is a higher level of awareness currently about the detrimental effects of these toxins, alternatives are readily available. Make a few simple swaps in your food and product selection and you’ll be on the road to feeling better. It’s that simple.
As always, I encourage a clean diet, with plenty of hydration and regular physical activity as a central key to all healthful pursuits. I challenge you to take a moment now to reflect upon your current practices and consider some small steps that could get you closer to an even better level of health.
It doesn’t matter how slowly you go so long as you do not stop… (growing). Small changes, persistence and patience lead to the most sustainable long term gains.
Hope to seeing you soon at Defy Functional Fitness.
Keep Well!
Dr. Michelle