A Naturopathic Doctor’s Tips for Reducing Toxins in Your Daily Routine

As a naturopathic doctor, I always encourage small changes and habits that prompt you to reconsider the everyday products, habits, and environments you surround yourself with. 

And rather than achieving a perfectly curated "toxin-free" lifestyle, a better goal is to make informed choices that reduce unnecessary exposures. The presence of a substance or "toxin" alone does not determine the risk to a person.

We must also consider:

• The amount

• Frequency of exposure

• Route (inhalation, body contact, oral consumption, etc.)

• Duration of exposure

We are exposed to numerous products that contain chemicals or environmental contaminants that can increase the risk of certain health conditions. They can be in our personal care products, household cleaners, indoor air, food packaging, water, and more. 

And the questions we have to ask are: 

• What do we use the most often? 

• What kind of environments do we spend the most time in, and s there ventilation available? 

• Of the changes we want to make, which are going to be actually realistic?

If we focus on eliminating every possible exposure there is, it would be more overwhelming and stressful! Instead, starting with the areas that are realistic and practical will make more sense. 

Here are 10 ways to start removing toxins from your home and your daily routine.

You may be surprised by how many everyday items contribute to indoor chemical exposure, but there are practical steps you can take to remove toxins from home. Think about your morning and evening routines, from the moment you shower to right before going to bed. You probably use several personal care products every day. 

These can include:

• Shampoo and conditioner

• Body wash and soap

• Lotion or body oil

• Skincare products and face masks

• Deodorant

• Makeup

• Perfume and body mist

• Floss, toothpaste, and mouthwash

Because these products are part of your daily routine, they can be the first place to review your overall exposure. Review the ingredient lists of the products you use most, especially those that stay on your skin for a long time. Consider whether you need every product in your routine, or if a cleaner alternative can do the same job.

My tip: You also don't need to replace all the products at once. Choose from one or two, then start there. I'm a big fan of using up the products you spent your hard-earned money on, so once you finish a product (or come close), that is a great place to start considering whether you want to repurchase it or look for an alternative.

Household cleaning products are probably one of the most notorious sources of chemical and toxin exposure. We need them because they help us keep our homes clean and hygienic, but they also expose us when used frequently, sprayed into the air, or used without adequate ventilation. 

This does not mean we need to stop using products to clean our home, or worse, keep our houses dirty! It means being mindful about the products you use and how to use them.

Consider these changes:

• Use products that showcase clear, easy-to-understand ingredient information (even better if it's in a non-plastic bottle).

• Opt for fragrance-free options if you don't need the fragrance. If you do need fragrance, look for essential-oil-based or a specific plant source for the scent.

• For concentrated formulas, dilute them with water to use less.

• Keep your house ventilated when you clean and use cleaning products, so any airborne chemicals can leave the house.

• Opt for fewer products to use, like using a multi-purpose cleaner. More products do not always mean better cleaning.

• Let products fully dry on surfaces, especially in areas that are frequently touched (e.g., kitchen counters)

My tip: I love a good multi-purpose cleaner that can do so much. It reduces the number of products I need, and it also simplifies my cleaning routine. Also, when looking for products, "natural" does not always mean it's safer. It is an unregulated term that many brands can use as a marketing tactic. I like to check products through the Environmental Working Group (EWG) or apps like Yuka and Think Dirty to look at the ingredients.

As a candle lover, I hate to admit it, but candles, plug-in air fresheners, laundry detergent, and other products contribute to the scents in the house that can trigger various health issues, such as:

• Headaches

• Sneezing or runny nose

• Asthma or other respiratory irritation

• Other sensitivities

As safe as we think fragrance is, it can contribute to the overall exposure along with the other ingredients.

Terms like "fragrance" or "parfum" are a loophole under a labeling law that companies can use to hide a whole variety of ingredients, without having to disclose them to consumers. We don't have to give up every scent we enjoy—what's the fun in that?! Start with the products you use most often that release fragrance indoors.

Consider these:

• Avoid plug-in air fresheners or laundry scent boosters if you do not need them

• Opt for fragrance-free laundry detergent or dryer sheets with your laundry

• Reduce the number of heavily scented household products being used simultaneously

• Always ventilate by opening windows if the weather allows it, or wearing a facial covering to reduce these chemicals coming into your airway.

• Use a couple drops of essential oil in a diffuser, DIY room spray, etc. Essential oils are very concentrated, so a little goes a long way!

• If you want to use candles, use a candle warmer for a gentle way to release scent instead of burning the candle.

My tip: Burp your house every day, even for 10 minutes! This is a fun way to describe ventilation of your house by opening the windows and letting the air circulate.

As a food lover, the kitchen is one of my favorite places in the house, but it can be the last place you think of when it comes to everyday exposures. From food storage to cooking materials, these are worth considering, as some materials can release substances into our food. The common one we think of are plastic containers. Especially under heat, contact time and other factors can contaminate the very food we eat.

Consider these for thoughtful changes:

• Avoid heating your food in the plastic container, even if it is BPA-free. Use glass or other appropriate heat-safe material instead.

• Opt for glass or stainless steel containers for food storage purposes.

• If you have nonstick cookware at home, discard it if there is any damage, scratches, or peeling, as these can release microplastics and nanoplastics into your food. Use stainless steel, carbon steel, or cast iron pans instead.

• Wash your fruits and vegetables always! You can use a vegetable and fruit wash with good ingredients, or even just a vinegar wash to remove dirt and some surface contaminants.

My tip: One of my favorite cooking items in my kitchen is my carbon steel pan. It is inexpensive, so it was an easy thing to change immediately when my old nonstick pan started showing signs of damage.

Water is life, and it is such an important part of our daily lives, from drinking and cooking to washing our body and hair. As important as water is to us, water quality can vary depending on your source, local water treatment, distribution, and plumbing. 

Make sure to get to know your water source. Every public water system in the United States has an annual water quality report. This provides information about regulated contaminants in the water system and how they compare to applicable standards. You can also contact your local water utility department for more information. If these contaminants are found, it’s important to consider a water filter based on your needs.

Water filters are not one-size-fits-all and are not made to be the same. There are different technologies that are designed to reduce different substances, and how they perform also depends on the specific product, mechanism, maintenance, and water conditions.

Most people don’t realize there's a difference between drinking water and water used for bathing and showering when it comes to water quality.

For drinking water, consider water filters that remove contaminants that pertain to your water supply. Look for independent certification or testing that supports the claims of contaminant reduction.

For showering and bathing water, get familiar with your local water quality and which filters are designed to reduce the contaminants found in your local water. It's also important to verify the independent testing or certification here. Look into the products that have evidence and address the concern.

My tip: I had unknown body breakouts for years after moving back to Southern California, but I didn’t realize my water quality was the issue. Ever since I installed my Weddell shower filter, those breakouts are gone.

Many of us spend most of our time in our bedroom, so it’s another great place to make small changes. We don't need a whole new bedroom or bedding that is going to break the bank. Start with the things you use in your bedroom every day.

Consider:

• Wash your bedding, sheets, and pillowcases regularly, as these can harbor allergens and toxins. You also breathe them in every night while you sleep!

• When it comes to purchasing new bedding, look for organic cotton, linen, hemp, bamboo lyocell (certified safe), or wool. Many standard beddings can have traces of toxic chemicals like formaldehyde, synthetic dyes, heavy metals, and flame retardants from manufacturing processes.

• If you’re in the market for a new mattress, look for ones that are made with organic cotton, wool, and natural/organic latex. Many standard mattresses use heavy chemical-based compounds like polyurethane and toxic glues that can off-gas volatile organic compounds (VOCs).

• Clean your mattress with baking soda and a few drops of essential oil for a few minutes, then vacuum it off. This helps to reduce and neutralize body odor/oils/sweats, which can help reduce the need for room sprays or scented products to mask it.

My tip: Many online stores sell bedding sets that are made of natural fibers like cotton or linen, which is a great deal rather than spending on each individual part of the bedding.

Indoor air quality is another everyday environment to consider. Household dust can contain a myriad of particles from indoor and outdoor sources, such as:

• Soil

• Pollen

• Dust mites

• Pet dander/allergens

Depending on the household, it can vary a lot. Dust is inevitable in every home, but there are ways to help manage it.

Consider the following:

• Vacuuming and cleaning regularly. Use a vacuum with HEPA filters if possible.

• Use damp microfiber cloths to remove dust particles from surfaces before they go airborne.

• Remove outdoor shoes at the door when you go inside. This helps to reduce the amount of dirt and other outdoor particles brought into the house.

• Broken record here, but ventilation! Open the windows, and use the kitchen and bathroom fans when appropriate.

• If you have an HVAC system at home, maintain this unit and check the filters according to the manufacturer’s recommendations.

• Invest in a portable air purifier with the appropriate particle filter within your needs and budget.

My tip: Affected by the Eaton fire, our air purifier at home has become one of the greatest supports in our household. Even after the fire, our air purifier has helped improve our indoor air quality by filtering out soot and other contaminants lingering outside.

Our skin is one of the body's major detoxifying organs (and the biggest!). So our skin really deserves the best.

Products that are applied to the skin can include a myriad of ingredients, such as preservatives, fragrance, and other functional substances. Now, not every chemical in the ingredient list is inherently bad. Just because a compound sounds unfamiliar does not mean that it is not good for you.

Consider:

• Prioritize the products you use the most, and phase out the rest.

• Review ingredients, and obtain more information if you are not familiar with certain ingredients.

• Minimize fragrance as much as possible, especially if you have sensitivities or allergies, such as eczema.

• Approach any new product with the notion that you have very sensitive skin.

My tip: Do not purge everything you have to start over. It's a big waste of money and the products. 

One of the biggest misconceptions about living a low-tox life is that you have to get rid of everything and purchase a whole list of alternatives to start. It's financially inefficient and also very overwhelming! Getting into better habits is going to take you so far in the long run than a big shopping spree.

For example:

• Burp the house each morning, or open up the windows when you clean.

• Get into a regular cleaning regimen, rather than waiting a long time between cleaning sessions.

• Wear gloves when you clean so your skin doesn't come into contact with the chemicals.

• Wash your hands after cleaning if you don't have gloves.

• Avoid any unnecessary mixing or layering of fragranced products.

My tip: Choose budget-friendly habits first, before spending a lot on new, fancy "clean" products. Overconsumption is not cute! 

Slow and steady wins the race. We physically cannot control every exposure we encounter, and we really don't need to.

Understanding the relevant hazard they pose to our health, based on the amount or frequency of exposures, will take you far. It can get overwhelming to try to eliminate every possible exposure—not to mention unrealistic and expensive!

Instead, focus on what’s reasonable and can be changed without causing more chaos. When you make one small change in your routine, others follow suit.

The recent movement toward living a healthier, low-tox life is so inspiring. I love that people are seeking ways to remove toxins from their homes and reduce everyday exposure. And with that comes the understanding that informed choices and awareness of your everyday environment are great places to begin. 

It does not have to be overwhelming or stressful, and you do not have to replace everything that you own. I always like to tell the people I work with to approach it with curiosity rather than fear. Look at what's around you, what can be doable and changed, and take one step at a time.