Reducing Your Toxic Burden

Reducing toxic exposure has become an increasingly important part of supporting long-term health. We are surrounded by chemicals every day—in the air we breathe, the products we use, the food we eat, and the water we drink. While it is neither realistic nor necessary to eliminate all exposures, becoming more aware of common sources of toxins allows us to make informed, healthier choices.

You truly can “vote with your dollars.” When it is time to replace a beauty product, detergent, or household item, choosing a less toxic option can make a meaningful difference. Small, intentional changes add up over time.

This approach is not about perfection. It is about progress. Small, intentional changes made over time can meaningfully reduce toxic burden and support overall well-being.

Tips for Reducing Chemical Exposure

1. Read Labels & Use Trusted Resources

Get in the habit of reading labels and using reliable tools like the Environmental Working Group’s (EWG) Healthy Living App, which rates many common products. I often search by category—such as “laundry detergent”—and then sort by “best score.” Whenever possible, strive for EWG-certified products, which have been evaluated for safety.

2. Breathe Cleaner Air!

Indoor air quality plays a major role in overall health. I recommend using an air purifier with both a HEPA and carbon filter, especially in the rooms where you spend the most time. Pay close attention to ventilation by opening windows when weather permits and ensuring proper ventilation when using a gas stove.

Eliminate air fresheners, plug-in scents, dryer sheets, perfumes, and scented candles. These products often contain phthalates, which have been linked to reproductive and hormonal issues. Safer alternatives include beeswax candles scented with essential oils and perfumes made with essential oils rather than synthetic fragrances.

Prevent mold growth in your home by keeping indoor humidity below 50%, maintaining HVAC systems, and replacing air filters every 2–3 months with a MERV 12-rated filter. Address any water leaks promptly, and have your home inspected if you suspect mold.

3. Choose Safer Cookware & Food Storage

Take a close look at your kitchen cookware and food storage containers. Many plastic containers are made with chemicals that can act as endocrine disruptors. Consider switching to glass containers instead. Replace nonstick or Teflon-coated pans, which may contain PFAS chemicals such as PFOAs, with stainless steel or cast-iron cookware.

4. Be Mindful of Personal Care Products

According to EWG’s Skin Deep Database, personal care products are manufactured using more than 10,500 unique chemical ingredients, some of which are known or suspected carcinogens, reproductive toxins, or endocrine disruptors.

While some companies now offer safer products, others continue to use ingredients such as coal tar and formaldehyde—both human carcinogens—and lead acetate, a known developmental toxin. Many people believe the government closely regulates cosmetics and personal care products; however, this is largely not the case.

Choose soaps, shampoos, and personal care items that are fragrance-free or made with safer ingredients. The Skin Deep Database contains over 137,000 products, including more than 2,400 EWG-certified options that have been evaluated for safety.

5. Use Truly Clean Cleaning Products

Are your cleaning products truly clean—or are they toxic? Simple ingredients such as water and vinegar can be effective for cleaning windows and countertops. Baking soda, lemon, and borax are also useful natural cleaning agents.

If you prefer to purchase cleaning products, look for those that are EWG-certified. There are many non-toxic cleaning supplies on the market, including laundry detergents, that clean effectively without harsh chemicals. Two brands I personally use and recommend are Attitude and AspenClean, though there are many other good options available.

6. Reduce Plastic Exposure

Reduce the use of plastic containers, especially for food storage, to limit exposure to harmful chemicals such as BPA and phthalates. Replace plastic shower curtain liners with fabric liners.

Wash fruits and vegetables that come wrapped in plastic, and avoid single-use plastic water bottles. Instead, drink from stainless steel or glass water bottles whenever possible.

7. Drink Clean Water

What is in your water? To learn more about your local water quality, visit the EWG Tap Water Database. By entering your ZIP code, you can access detailed reports on contaminants, potential health risks, and compliance violations in your local water supply.

There are many effective reverse osmosis water filtration systems available.  There are also countertop glass carafe models and under-sink systems that are relatively affordable. These systems can reduce exposure to heavy metals, PFAS, and other harmful chemicals commonly found in tap water.

Final Thoughts

Remember, reducing toxic burden is a journey, not a checklist. You do not need to change everything at once. Start with the areas that feel most manageable, and build from there. Each thoughtful choice helps reduce overall exposure and supports a healthier home and body.

When in doubt, do a little research, trust reputable resources, and choose products that align with your health goals. Over time, these small steps can create meaningful, lasting change.

Sources
Cohen, Aly. “The Quick Start Guide to Reducing Toxins in Your Life,” The Smart Human.

Environmental Working Group (EWG):
• Skin Deep Database
• Healthy Living App
• Tap Water Database (www.ewg.org/tapwater)

“Toxic Mold: How to Protect Your Home and Your Health,” HealthMeans.

Kristina Hannum, PhD, is a health and wellness coach with a background in leadership and a focus on reducing toxic burden. After facing her own medical challenges in 2014, she became deeply interested in wellness and earned her National Board for Health & Wellness Coaching (NBHWC) certification in 2020. She specializes in helping individuals make decisions on air and water purification systems and product selections to support their long-term wellness goals.