5 Simple Steps for Better Health
Our Body Burden
Everything that you eat, drink, breathe in, or even apply to your body, can contribute to your toxic load – your ‘body burden.‘
Inhalation, dietary ingestion, and dermal absorption are common toxin pathways of exposure.
It’s a pretty concerning reality, but the good news is, there’s hope!
Here are 5 simple things I switched to live healthier:
The Accumulation of Toxins
If you have been following for a while, you may now that I went through quite a dark period with my health (or you can check out here). Coincidentally, I started to ‘make the switch’ to healthier options before that even started. And I want to share with you a few relatively simple things that can make a huge difference.
For me personally, I was so overloaded with pollutants and toxins that I started to react to the remedies intended to help (that’s another story!). My body burden was so high that conventional medical intervention, at that point, was unsuccessful. So I desperately sought ways to reduce my inflammation, and looked beyond what we had grown accustomed to.
Below are 5 simple things I changed for better health.
Artificial Fragrance
Surprisingly, synthetic fragrance (and its compounds) is everywhere! You may have even wondered yourself, are artificial fragrances safe? Why do scents give me headaches?
If you look at the ingredients for some of your common household products, for example, floor cleaner, perfume, cologne, skincare, candles even, if they list “fragrance” vaguely in the ingredients, it is most likely artificial and toxic. A caveat to this is if the “fragrance” includes an asterix and denotes it’s naturally derived, or from pure essential oils.
‘Phthalates’ is the name given to the chemical compounds often used within artificial fragrances as the carrier (Api, 2001), and as well as the plastericiser in vinyl-based products. Plus, some children’s toys! Some phthalate compounds have already been restricted to an extent in some countries, due to their toxicity. This compound has been a topic, due to its prevalence and toxicity, in both my post-grad studies and a book collaboration project due for publishing in 2023.
Phthalates are semi-volatile organic compounds (SVOCs) and endocrine disrupters. They have been linked to neurological, developmental and reproductive health implications (Wang & Qian, 2021).
Safer alternatives:
Candles – Opt for natural based candles that are either unscented or scented from pure essential oils. Mine are 100% Australian beeswax sustainably created from local and eco-conscious producers. They also have a cotton wick (many conventional candles can contain lead in the wick!). And similarly, I avoid essential oils and incense that cannot clearly identify 100% natural and safe sources of their fragrance.
Skincare, haircare and cosmetics – Again, I avoid the term “fragrance” in any ingredients list if it is listed as vague as that. The haircare and skincare I use is scented purely from the beneficial ingredients and botanicals themselves, without the need for additional ‘fragrance.’
Perfume/Cologne – Phthalates can be common in perfume and cologne as well, along with other toxic chemicals. Have you ever walked past a beauty store, or even a person, and got an instant headache from their scent? I use a perfume that is Australian-made, ethical, cruelty-free, vegan and free from all nasty ingredients. It’s also free from single-use plastic!
Skincare & Haircare
Most skincare and haircare contain some many nasty ingredients, in additional to artificial fragrance. There can be so many toxic chemicals in our everyday products that claim to offer beneficial properties. But yet, they have also been linked to kidney and liver toxicity, dermatological conditions, reproductive and hormonal issues, and even cancer (Statham, 2011).
Here are a few that I avoid:
Phenoxyethanol – petroleum based, it is common in conventional products as a preservative, despite it being linked to kidney and liver toxicity, dermatological reactions and is suspected to cause developmental and reproductive issues. It’s already restricted in Japan!
Triclosan – another petroleum based compound, it is common in toothpaste, can be contaminated with dioxin and chloroform, and is toxic to animals and the environment
Sodium Lauryl Sulphate (SLS) – A foaming agent that is often derived from petroleum or palm oil, it can penetrate the skin and accrue in organs.
Dimethicone – A silicon polymer, it is often incorporated into products promising anti-frizz, shine and smoothing properties. From my own experience, I found it would ‘coat’ my hair to achieve what it promised, but also then contributed to scalp dryness in return.
Safer alternatives:
My rule of thumb is if there is an ingredient that looks like a chemical, it probably is! And yes, I completely understand that we are accustomed to conventional products – and how are we to know what is toxic? There are some amazing resources now that easily identify toxic chemicals for you (The Chemical Maze, available as an app and book, is one I’ve used many times).
Opt for organic, cruelty-free, locally-made skincare and haircare. I avoid all those ingredients listed above. It took me a long time, but I finally found a regime that works amazingly for me. I do mix brands, but it works (I used to have very problematic skin and frizzy hair!). Botanicals and natural ingredients can contain so many vitamins, minerals and other beneficial properties.
Be creative and go DIY! You don’t have to spend a fortune on pure options. Bicarb is an amazing body scrub (and alkalising!), and even for teeth. Apple cider vinegar can be diluted as a hair conditioner. Jojoba oil is great on delicate skin, nails and even smoothing hair frizz. There are some amazing recipes out there of hair and skin masks using eggs, avocado, coconut oil, and the like.
Plastic
There are different types of plastics that each pose their own health implications, as well as environmental complications – some cannot be recycled, and some should not be reused due to their risk of toxic leaching into your food or water.
You will hardly find any plastic containers in my kitchen! Over a few months, I gradually started to recycle my plastic storage containers (those that were recyclable!) and replace with glass and stainless steel options.
Safer alternatives:
Ditch the plastic drink bottle for glass or stainless steel;
Opt for reusable, plastic-free food storage containers, like lead-free glass. Recycle your plastic food storage containers if you can, or re-purpose for other uses that won’t impact your body (E.g. perhaps garage storage). The integrity of some plastic containers are often worsened when exposed to heat or microwaves too!
Use your own reusable produce bags, shopping bags, pantry storage jars, etc. Buy in bulk when you can that allow you to provide your own storage containers, bags, etc.
Bedding & Linen
We spend, on average, about 8 hours every day sleeping. And our bedding is in direct contact with our skin. So it makes sense that this was something I also switched out.
While this one might seem a bit strange, I switched my bed linen to natural fibres, and organic where possible. Synthetic textiles, like polyester, reduce the skin’s ability to breathe. This is why you may find yourself sweating more when wearing polyester clothes or sleeping in polyester bedding. And similarly, if you use a quilt or doona that is filled with synthetic filling. It’s quite difficult to regulate your body temperature, which can in turn impact your quality of sleep (and in turn, overall health).
Safer alternatives:
Quilts/doonas – Opt for the outer layer to be a cotton or bamboo (organic if possible), with a natural filling. Mine is wool, which is both allergy-friendly and temperature regulating (I don’t even switch between a ‘Summer’ and ‘Winter’ option because it suits me all year round);
Bed linen – Aim for certified organic linen where you can. As mentioned above with synthetic fibres, if your body temperature is not regulated during your sleep, it impacts your body’s inability to maintain sufficient homeostasis processes, and in turn, your overall health. Conventional cotton, while ‘natural,’ relies on significant water resources, pesticides, insecticides and other chemicals (Environmental Justice Foundation, 2007).
I generally alternate between one of two organic cotton sheet sets and quilt covers. Both are sustainably made, certified organic and use safe dyes. The buttons along the bottom of the quilt cover are even made from coconut shells!
Fresh Produce
Today, conventional fruit and vegetables can be so heavily treated in pesticides. But you may have found, that there is also very little flavour in produce you buy from the shops in comparison to organic alternatives. This switch has honestly been one of the biggest differences I’ve noticed. I love food! And I often try to replicate my Nan’s German recipes, or experiment with flavours. And if you really slow down and appreciate the food you consume too, there’s a different level of nourishment right there!
Safer alternatives:
Shop local, and for seasonal produce. I go to the local markets each weekend and get most of my fresh produce for the week. I don’t always purchase exclusively organic items, especially if there’s something in particular I need for the week that isn’t available. But at the same time, I am supporting local farmers. And I also use it as an opportunity to catch up with some family.
Prioritise, if you don’t want to go ‘all organic.’ A more cost effective option than buying all organic, is to purchase anything from the ‘Dirty Dozen’ as organic, and maximise your ‘Clean Fifteen’ items as ‘conventional.’ Check out the Environmental Working Group, or EWG, for their list that they update each year (Environmental Working Group, 2023).
Better yet, grown your own! Last year I started three raised garden beds especially for fresh, homegrown vegetables and herbs. I cannot claim they are entirely organic, though from the soils and composts that I used, I am confident they are at least 95% pesticide/insecticide-free. And I also utilise either organic sprays or create my own to prevent mildew and pests.
Small health changes can make a big impact
These five things I still abide by, to this day. I found that I have a tolerance level. So if I maintain these five principles at home, I can go out with friends and family with minimal implications. The one thing I never bend is gluten, as I was diagnosed as coeliac in 2016. I can still go out and have a pub steak and salad, or non-organic vegetables at a friends place, and have no issues. For me, it became a case looking after myself better and keeping my tolerance limit low at home, so I can still go out without stressing about my “new way of living.”
I had such a high toxic load that was significantly contributed to by my living environment. But I needed to make changes in my life, in as many areas as I could, that extended beyond the medical intervention that I sought (in my case, it wasn’t enough - I was given anti-inflammatories or antibiotics that only gave me a few days relief at a time; I needed to assist the process myself). I tried to start with the largest areas, those at most risk to my health on a day-to-day basis, yet simple things that I could change myself.
It really is all about small steps that we can make ourselves. If some of the above 5 things makes sense to you, I encourage you to pursue them. Small steps can make a huge difference in our way of living and to better health. And ultimately, our health on a long-term basis. Which, at the end of the day, is what we want. Right?
If you are experiencing health issues, we highly recommend you seek urgent medical advice.
Contact The Paradigm Room today to see how we can assist in creating a healthier home to encourage better health.
REFERENCE LIST
Api, A. M. (2001). Toxicological profile of diethyl phthalate: a vehicle for fragrance and cosmetic ingredients. Food Chem Toxicol, 39(2), 97–108. https://doi.org/10.1016/S0278-6915(00)00124-1
Environmental Justice Foundation. (2007). The Deadly Chemicals in Cotton.
Environmental Working Group. (2023). Dirty Dozen™ - EWG's 2023 Shopper's Guide to Pesticides in Produce™. Environmental Working Group. https://www.ewg.org/foodnews/dirty-dozen.php
Statham, B. (2011). The chemical maze shopping companion : your guide to food additives and cosmetic ingredients / Bill Statham (10th Anniversary ed.. ed.). Loch, Vic. : Possibility.com.
Wang, Y., & Qian, H. (2021). Phthalates and Their Impacts on Human Health. Healthcare (Basel), 9(5). https://doi.org/10.3390/healthcare9050603