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10 STEPS TO TOXIN-FREE LIVING

LEARN HOW TO REDUCE YOUR TOXIC BURDEN AND ELIMINATE TOXINS FROM YOUR DAILY ROUTINE

In the hustle and bustle of modern life, we are constantly exposed to numerous toxins. They lurk in our homes, our food, our water, and even our personal care products. Even though it is nearly impossible to avoid all toxins, there are steps we can take to minimize our exposure and lead a healthier life with less toxic burden. Here are ten simple and effective ways to eliminate toxins from your daily routine.

1. Assess Your Environment

The first step to toxin-free life is understanding where potential threats may be lurking. Toxins can be found in a number of common household items including cleaning products, personal care items, and pesticides. By identifying these sources, you can make positive choices for a healthier lifestyle.

2. Transition to Natural and Eco-friendly Alternatives

Once you’ve identified potential sources of toxins, the next step is to replace them with natural, eco-friendly alternatives. Trade in your chemical-laden household cleaners for non-toxic options like vinegar, baking soda, and essential oils. Not only will these alternatives keep your home clean, but they also won’t release harmful toxins into the air you breathe.

3. Opt for Organic Foods

Food is another major source of toxin exposure. By choosing organic produce, you can minimize your exposure to pesticides, hormones, and synthetic fertilizers that are often used in conventional farming.

4. Filter Your Water

Water is life, but unfortunately, it can also be a source of toxins. Investing in a high-quality water filter can help remove contaminants like chlorine, heavy metals, prescription medication, and pollutants from your drinking water.

5. Detox Your Personal Care Routine

Your personal care routine can also be a source of toxin exposure. Consider switching to natural skincare, haircare, and cosmetic products that are free from harmful chemicals like parabens, phthalates, and synthetic fragrances. These natural alternatives can be just as effective and are much gentler on your skin and hair.

6. Purify Your Indoor Air

Air quality is another important factor in your journey to a toxin-free life. Air purifiers with HEPA filters can help remove pollutants and allergens from your home. Additionally, certain indoor plants are known for their air-purifying properties and can make a great addition to your home decor.

7. Limit Plastic Use

Plastics can contain harmful chemicals like BPA and phthalates, which can leach into your food and drinks. By minimizing your use of plastic and opting for glass or stainless steel containers, you can further reduce your exposure to these toxins.

8. Choose Natural Fabrics

The clothes you wear can also contribute to your toxin exposure. Opt for clothing made from organic cotton, hemp, or bamboo to reduce your exposure to toxins found in synthetic fibers and chemical dyes.

9. Practice Mindful Eating

What you eat and how you eat it can also play a role in your toxin exposure. Choose whole, unprocessed foods whenever possible and limit your consumption of processed and packaged items that often contain artificial additives and preservatives.

10. Support Your Body’s Natural Detoxification Processes

Finally, remember to support your body’s own detoxification processes. Regular exercise, rest, adequate hydration, and a balanced diet rich in fruits, vegetables, and fiber can help your body eliminate toxins more efficiently.

By adopting these ten steps into your daily routine, you can significantly reduce your exposure to toxins and pave the way for a healthier, cleaner lifestyle.

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Is Organic Really Better for You?


Organic food comes at a much higher price tag than conventionally farmed produce, so you may be asking, “Do I really need to eat organic?” There is no question that eating more fruits and vegetables, organic or conventional, has many health benefits and should be included as a healthy diet. But some recent studies have shown that organic produce may not be more nutritious which may make you question if choosing organic is really worth it. In reality, there is more to the story than just nutrition. Just because organic produce may not be nutritionally superior doesn’t mean you should choose conventional all the time. The answer may actually lie somewhere in the middle. In this blog post, we’ll discuss why it’s important to eat organic produce and which food you may want to avoid if you can’t.

Organic food is becoming increasingly popular as people are waking up to the harsh reality of conventional agriculture: pesticide use, mono-crop farming, soil degradation and water pollution among others. Organic food is grown without synthetic fertilizers or chemical interventions like fungicides and herbicides – which means you don’t have to worry about ingesting these toxic chemicals and known carcinogens from eating these foods. This is the main reason to choose organic over conventional.

In addition to avoiding the toxins, there are more reasons to consider eating organic including environmental impact. Residue from conventional agriculture can seep into rivers and groundwater sources causing environmental damage that can impact our health and the environment, including the animals in that area. Pesticides are not only found in conventionally farmed produce but also wild-caught fish making it difficult to avoid toxins if they are showing up in places we previously thought were safe.

Choosing organic food helps support small local farms who practice sustainable farming techniques instead of big agriculture, which limits our exposure to these toxins and potentially harmful genetically modified organisms (GMOs). Big agriculture is an industry that has a significant impact on both our health and the environment. This form of industrial farming utilizes large amounts of fertilizer, pesticides, and other chemicals that can be hazardous to both humans and animals. Additionally, the large-scale cultivation of crops can lead to soil degradation, air pollution from chemical drift and runoff, water contamination from chemical use, and destruction of habitats for native wildlife. These factors contribute to health issues such as allergies or asthma in humans, as well as known and unknown long-term health effects and long-term damage to ecosystems. The increased use of big agrochemicals also increases the risk of creating resistant strains of weeds and insects which could have far-reaching effects on food production. All the more reason to support the little guys and their clean practices if you can afford to.

Despite all the harm that comes from conventional farming practices, there are some benefits in terms of food production and cost that must be considered. The use of synthetic fertilizers, pesticides and mechanization can help increase crop yields and productivity, which addresses the growing demand for food in a rapidly increasing global population. In addition, conventional farming techniques can be more cost-effective than other methods, as they often rely on the use of cheaper inputs such as the synthetic fertilizers and pesticides. These practices result in more consistent crops and livestock which allows for easier packaging and distribution and can reduce the amount of time and labor required to produce. All of this leads to lower production costs for farmers, which then carries on to the consumer at the grocery store allowing healthy food options to be accessible at all price points.

Since shopping for organic food can get expensive, it helps to know what to look for since not all produce is created equal and some items tend to be more heavily laced with pesticides than others. The produce to look out for includes apples, tomatoes, sweet bell peppers, grapes, spinach, strawberries, potatoes and lettuce. Ensuring proper washing methods for these fruits and vegetables will help reduce your exposure to pesticides but it’s best to opt for organic if possible.

The Environmental Working Group (EWG) has developed a list of the “Dirty Dozen” fruits and vegetables that contain the highest levels of pesticide residue, which should be purchased organically whenever possible. Eating these foods in their conventional form runs the risk of ingestion of potentially harmful chemicals.

On the flip side, some fruits and vegetables have very low levels of pesticide residue even when grown conventionally – these are known as the “Clean Fifteen”. The Clean Fifteen includes avocados, pineapples, onions & garlic (not processed), cabbage & broccoli (not processed), sweet peas (frozen), mangoes & honeydew melons (not pre-cut), kiwi fruit (not pre-cut), cantaloupe melons (previously cut) and eggplant. When purchasing these fruits and vegetables in their conventional form there is little to no risk involved as far as pesticide exposure goes. EWG updates the “Dirty Dozen” and “Clean Fifteen” lists each year.

Eating organic food not only has many health benefits but also provides ecological support by helping maintain good soil health which is necessary for future generations. It is true that conventional farming practices result in more crops available at lower price points giving access to produce for families who cannot afford organic, but if you want to reduce your exposure to pesticides and support sustainable farming practices (and can afford to do so) then adding more organics into your diet is the way to go. If you’re not able to purchase organic, stick to the “Clean 15” when buying produce. Your body (and nature) will thank you for it.

EWG’s List of “Dirty Dozen” and “Clean 15”
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Foundations of a Healthy Diet

The topic of food and nutrition is vast and complex and has been studied for centuries around the globe. In the last 100 years, there have been significant advancements in the study of vitamins and deficiencies, and correlations to disease. What we eat has a profound impact on our health, both in the short and long-term. There are many opinions on the best way to eat healthy, but through studying longevity and disease prevention, it becomes evident that there are a few key foundations present in the most highly regarded diets. These foundations which have been associated with the healthiest populations on the planet, consist of consuming mostly plant-based foods, moderate protein and fat intake, and avoiding excess calories. By following these principles, you can help your body stay healthy and reduce your risk of developing chronic illnesses.  Let’s explore each of these in more detail. 

Primarily Plant-Based
It is recommended that 60-80% of your diet comes from plants, predominantly vegetables, which are nutrient dense and provide vitamins and minerals which are essential to life. In addition, fruits and vegetables are an excellent source of phytonutrients and antioxidants, which promote health and have been associated with disease prevention. These nutrients are important because they neutralize cell-damaging free radicals in the body and have anti-cancer properties. They are also a great source of enzymes, prebiotics and fiber, which contribute to a healthy gut microbiome and have been associated with regulating cholesterol and blood pressure and even decreasing chances of developing colon cancer. Plants can be a great source of all three macronutrients: protein, fat and carbohydrates.

Carbohydrates should make up 40-75% of a diet with the primary source coming from plants as mentioned above. When you think of carbs, think whole foods rather than bread or processed food, which are less healthier options. The quantity and source of carbs will vary based on whether or not you are trying to gain or lose weight.  Those looking to lose weight will incorporate primarily plants to fulfill their carbohydrate needs.

Moderate Fat Intake
Fat should make up between 10-35% of the diet depending on genetic factors, which can be found through genetic testing or experimentation. A diet that is considered high in fat would be in the 30-35% range, which is far below the 70% range that is suggested with ketogenic diets. That’s not to say that a keto diet isn’t effective, it can actually be a great tool for quick fat loss and regulating blood sugar, but it can lead to consequences when used long term. We’ll revisit this topic in a future post.

There are individuals that can thrive on a high fat diet because their gene makeup allows them to tolerate and process the fats. This group is a small subset of the population, making up around 5%. The gene responsible for this ability to tolerate the increase in fats is ApoE, which regulates lipid levels in the blood.  The ApoE2 isoform of the gene could potentially offer protective effects against a higher fat diet, so this group could do well closer to 30% range of fat in the diet. The majority of the population should strive to stay much below that limit to prevent inflammation, which is the catalyst for many diseases that are prevalent in society including heart disease and diabetes.  ApoE4 is associated with increased risk for cardiovascular disease and Alzheimer’s, so those with this form should stay on the lower end of the recommendations with the primary source of fat coming from plant sources.  The population with ApoE4 present is around 20%.  The rest of the population will benefit from keeping their fat in the 15-25% range.

Moderate Protein Intake
The healthiest diets consist of protein intake between 5-20% with animal-based protein limited to 5% of the diet. Strive for no more than one serving of animal protein per day, which is roughly 4-8 oz. The remainder can come from plant-based sources including beans, chickpeas, lentils or protein powders such as rice or pea protein.

Diets high in animal protein have been associated with a higher risk of developing cancer. One research study published in the journal Cell Metabolism, showed a fourfold increase in cancer in adults who consumed large amounts of protein, which was comparable to the risk associated with smoking. The risk nearly vanished if the main source of protein was plant-based. Animal protein increases the levels of growth factor in the body, which can feed cancer cells. A diet lower in animal protein has a positive impact on lifespan.

Bio-individuality tells us that there is no one size fits all when it comes to a proper diet. Our lifestyle and genes will ultimately determine which side of the range we should adhere to for each of the macronutrients: carbohydrates, fats and protein. But there is no question that plant-based foods, such as fruits and vegetables are the foundation of a healthy diet. Following the research-backed suggestions in this article will help the majority of people establish healthy eating practices and can be used as a general guide for healthy eating.

If your goal goes beyond general health maintenance such as weight loss, following a prescribed diet plan could be helpful. Ideally diets should be used for a short period of time, such as a 6-12 week period. Then you should transition back to the foundational eating plan to make sure you are creating balance and meeting the nutritional needs for your body. 

Stay tuned for part 2 on determining which diet is right for you. 

Resources

https://www.nia.nih.gov/news/biology-aging-study-shows-why-curbing-calories-counts

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310835/

https://iubmb.onlinelibrary.wiley.com/doi/full/10.1002/iub.1314

https://onlinelibrary.wiley.com/doi/10.1002/1098-2272(200101)20:1%3C117::AID-GEPI10%3E3.0.CO;2-C

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4829000/

https://www.scientificamerican.com/article/diet-high-in-meat-proteins-raises-cancer-risk-for-middle-aged-people/

https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/Phytonutrients-%E2%80%93-Nature%E2%80%99s-Natural-Defense.aspx

https://www.lifeextension.com/wellness/supplements/probiotics-vs-prebiotics-postbiotics?gclid=Cj0KCQiA1ZGcBhCoARIsAGQ0kkpuxb3tJnamdW5TrTM016UH7xlA28KwdckPmBG9Ce1CmPk3kEjTQqYaAtTVEALw_wcB

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Can Understanding Epigenetics Help You Live a Healthier Life?

You probably already know that lifestyle choices can impact health. You may have also heard that our genes play a role in our health and susceptibility to disease. But what you may not know is that these two factors are actually interconnected. And if you change your internal and external environment, you may have the ability to change your life and your gene expression. Learning more about epigenetics may help you understand how to do just that.

What is Epigenetics?

Epigenetics is the study of how certain genes are turned on or off in response to the environment. It was once thought to be a static process but recent research has shown that may not be the case and that the environment can have a significant impact on whether or not genes are activated.  Gene expression can be influenced by a number of factors, including diet, stress, exposure to toxins, and even one’s own thoughts and emotions. By understanding how epigenetics impacts DNA, we may be able to find new ways to protect our health.   

Genes and Your DNA

DNA is often referred to as the blueprint of life because it contains the instructions needed to build and maintain a living organism, including all the parts of the body. But how does DNA carry out these instructions? The answer lies in genes.

A gene is a segment of DNA that contains the information needed to produce a particular protein.  Proteins are the building blocks of life and essential for nearly every function in the body, from providing structure (think cell walls) to helping with chemical reactions in the body (think enzymes).  In order to create a protein, DNA must first be transcribed into RNA.  This RNA is then translated into a protein according to the instructions contained in the DNA sequence.  

Epigenetics studies how gene expression can be controlled without changing the DNA sequence, which means the instructions do not change, but there can be a change in how genes function and whether or not the DNA is available for the body to read. The code must be visible in order to create the protein from the instructions, so if external factors have a direct influence on enabling or disabling the code, they have the ability to activate or deactivate our DNA.

What Does This Mean For Our Understanding of Disease?

Having the ability to turn genes on or off can have a significant impact on health.  It means an individual isn’t just a victim of his or her genes and may have more control than previously thought.  Just because there is a family history of a particular condition or disease, it isn’t a guarantee that disease will manifest.  

Identical twins who have the same exact DNA play an important role in genetic and epigenetic research.  If DNA and genes from birth predetermine the diseases that will manifest throughout a person’s life, then there wouldn’t be any variance between diseases in identical twins.  But that is not what researchers have found.  There can be a difference in which diseases manifest even in identical twins.  Therefore, gene expression isn’t fixed at birth and any differences found between identical twins is a result of environmental differences.  

If our lifestyle choices and environmental factors impact whether or not disease is able to manifest in the body, we may have more power and incentive for maintaining our health and wellbeing.  Understanding epigenetics can give us a reason to evaluate our surroundings and begin to take control of the factors that may impact gene expression. 

What Can We Do?

While our DNA is fixed at birth, epigenetic changes can occur throughout our lives in response to our diet, lifestyle, and exposure to toxins. These changes can impact our health both positively and negatively. For example, epigenetic changes have been linked to an increased risk for cancer and other diseases. However, epigenetics can also be used to improve our health. For instance, certain dietary supplements and lifestyle choices can help to promote healthy epigenetic changes that can protect against disease.

Practicing the key foundations of a healthy lifestyle can have an impact beyond just looking and feeling good, it may actually impact us on a cellular level as well.  There are a few key things we can do to make sure our genes are functioning optimally and to help protect our health.

  1. Get enough sleep – Research has shown that sleep plays a crucial role in gene regulation and chronic sleep deprivation has been linked to a number of health problems including obesity, diabetes and heart disease.  While the mechanism by which sleep affects gene expression is not fully understood, it is clear that getting enough rest is essential for maintaining our health. So if you’re looking to improve your health, make sure you’re getting plenty of rest!
  2. Eat a healthy diet – A healthy diet is important for many reasons, and one of those is its impact on gene function. Nutrients play a crucial role in gene regulation, and deficiencies can lead to problems with gene function. Eating a diet rich in whole foods, including fruits and vegetables, healthy fats and lean protein can help ensure that our genes are getting the nutrients they need to function properly.
  3. Exercise regularly – Physical activity has been linked with positive changes in gene expression.  It has also been linked with positive changes in the body including improving biochemical processes such as methylation and hormone regulation, improving sleep quality, improving muscle tone and physical fitness and managing stress.   
  4. Avoid toxins –Toxic compounds are found regularly in our environment and can have a direct impact on gene function.  The best thing to do is educate yourself on the toxins that surround us and do your best to minimize your exposure. 
  5. Manage stress – Chronic stress has been linked with negative changes in gene expression as well as an increased risk of heart disease, depression, and anxiety.  Look for ways to manage stress in your life such as incorporating exercise, meditation or daily breathing exercises to minimize the negative impacts of stress.

Additionally, epigenetic testing can be used to identify individuals who are at a higher risk for certain conditions. This information can then be used to make lifestyle changes that may help to prevent or delay the onset of these conditions. Ultimately, epigenetics is a powerful tool that can be used to improve our health and wellbeing.

I hope you realize now that you may have more control over your health than you previously thought.  There are certainly factors beyond our control, but it’s worth it to evaluate what’s in your control and take the steps to protect your health the best way you know how.  Strive for progress, not perfection and know that knowledge is key. The more you educate yourself, the better choices you can make.