Over 350,000 human-made chemical substances are widely used globally and through their production and use, often enter the environment. Only about 1% of these substances are regulated by environmental standards, leaving ecosystems and humans vulnerable to the unintended consequences of chemicals that are harmful.

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Toxins and chemicals are often invisible and go under the radar. They are everywhere on Earth, even in the most remote locations. Environmental toxins are in the food you eat, the air you breathe, and the products you use in your home. In the absence of meaningful regulation, it’s up to us to protect our own exposure and health, as best we can. 

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Today’s article will discuss toxin exposure, its health effects, and how to reduce chemicals with simple, actionable steps. Keep reading as we cover:

• What are environmental toxins?
• What is an endocrine disruptor?
• Toxic chemicals in the environment 
• Toxins in food
• Toxins in beauty products
• How to reduce common toxins without getting too stressed out

Why Toxin Avoidance is Crucial Now

When it comes to your health, you know about eating well, exercise, and sleep, but reducing environmental exposures needs to be on that list, too. 

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Environmental chemicals often cause adverse health effects to ecosystems and humans. Many of them are endocrine disruptors that alter hormonal function, leading to imbalances, disease, and reproductive harm. Endocrine disruptor examples include:

Environmental chemicals often cause adverse health effects to ecosystems and humans. Many of them are endocrine disruptors that alter hormonal function, leading to imbalances, disease, and reproductive harm.

• BPA (bisphenol A) – found in plastics and receipts
• PCBs (polychlorinated biphenyls) – banned in 1979, but still in the environment
• Atrazine – herbicide
• Dioxins – byproduct of manufacturing and released in wildfires 
• PFAS (per- and polyfluoroalkyl substances) – non-stick pans, waterproof mascara, water-resistant clothing 
• Phthalates – Plasticizers common in cosmetics, toys, and fragrances  
• PBDE (polybrominated diphenyl ethers) – flame retardants in clothing and upholstery 

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Some people may experience a high-level toxin exposure during their life, often from their job, with severe symptoms and disease that directly ties to the toxic exposures. 

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However, most of us are regularly exposed to very low levels of hundreds or thousands of chemicals. We may experience no toxin exposure symptoms, but under the surface, toxins are causing inflammation, cellular damage, burdening detoxification systems, and depleting the body’s resources.

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Over time, toxic chemicals in the environment can contribute to:

• Brain health issues, including brain development, neurodegenerative diseases
• Respiratory diseases
• Cardiovascular diseases
• Cancer
• Autoimmune diseases
• And more

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From a functional, root-cause perspective, we must consider exposure to toxins and ways to reduce them as part of personalized health care. 

From a functional, root-cause perspective, we must consider exposure to toxins and ways to reduce them as part of personalized health care. 

Hidden Toxins in Your Daily Routine - Air, Water, Food, and Personal Products

Everything you encounter daily can help heal or harm your body. The idea isn’t to try to avoid everything; rather, the more education you have about bad chemicals, the more you can adjust your lifestyle to avoid them. Keep the focus on what you can control. 

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Airborne toxins, also known as air pollution, can affect both indoor and outdoor air. Outside, pollution comes from burning fossil fuels and wildfires and contains gases, particulates, and other substances. 

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Water pollution includes a host of harmful substances that contaminate water, including lead, microplastics, pharmaceuticals, wastewater, agricultural runoff, and more. 

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What you eat can also affect your levels of toxin exposure. Chemicals and heavy metals can get into food from the soil it’s grown or raised in, as well as from pesticides, herbicides, and other chemicals used in agriculture. Additionally, toxic chemicals from food packaging enter the human body.

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You’ll also find toxins in cleaning products, personal care products, building materials, and other household items. 

Simple Ways to Reduce Toxin Exposure

It’s easy to get overwhelmed because of the sheer volume of toxins in the environment, but any reduction is meaningful and worth doing. Begin by focusing on the places you can get the most benefit, the most bang for your buck, so to speak. 

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Begin by evaluating your air, water, and food, and deciding where you can make changes. Then, as personal care and household products run out, check toxins in products and replace them as necessary. Consider what you bring into your home and make small changes with new purchases. Take one thing at a time. 

Practical Steps for a Less Toxic Life

Let’s take the broad idea of reducing toxins in daily life and turn it into practical action steps. The Environmental Working Group (EWG.org) is an excellent resource. Here are some you can begin taking right away:

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• Don’t wear shoes inside
• Choose non-toxic personal care products 
• Choose non-toxic cleaning products or make your own
• Reduce plastic, especially in the kitchen
• Don’t heat food in plastic containers
• Buy products (clothing, furniture) without flame retardants
• Choose natural fiber (vs. synthetic) clothing
• Avoid air fresheners and scented products (essential oils are okay)
• Regularly dust and vacuum
• Monitor local air quality with an app
• Open windows when the air quality is good
• Invest in an indoor air filter
• Filter drinking water
• Test your home for radon
• Cook more at home from whole foods
• Decrease processed, packaged, and canned items
• Choose glass containers over plastic when shopping
• Buy food in bulk when available 
• Avoid Teflon and other non-stick cookware
• Choose organic food as much as possible
• Use natural products in your garden and yard
• Support politicians and policies that will work to reduce exposures for all 

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Toxin exposure isn’t good for your health. The first step is awareness, then take the information you have and begin making small changes. Each step adds up over time and makes a significant impact. Focus on what’s in your control, adjust as you learn more, and do your best. For more guidance, lab testing, and personalized approaches, The Fork is always here for you.  

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References

1. Zhao, X., Wang, X., He, J., Feng, C., Jin, X., Leung, K. M. Y., Xu, J., Li, C., Wang, J., Liu, S., Dou, Y., Xi, B., & Wu, F. (2025). Time to strengthen the governance of new contaminants in the environment. Nature communications, 16(1), 7775. 
2. Gonsioroski, A., Mourikes, V. E., & Flaws, J. A. (2020). Endocrine Disruptors in Water and Their Effects on the Reproductive System. International journal of molecular sciences, 21(6), 1929. 
3. https://www.niehs.nih.gov/health/topics/agents/endocrine 
4. Aggarwal, V., Mehndiratta, M. M., Wasay, M., & Garg, D. (2022). Environmental Toxins and Brain: Life on Earth is in Danger. Annals of Indian Academy of Neurology, 25(Suppl 1), S15–S21. 
5. Jiang, X. Q., Mei, X. D., & Feng, D. (2016). Air pollution and chronic airway diseases: what should people know and do?. Journal of thoracic disease, 8(1), E31–E40. 
6. Shrivastav, A., Swetanshu, & Singh, P. (2024). The Impact of Environmental Toxins on Cardiovascular Diseases. Current problems in cardiology, 49(1 Pt C), 102120. 
7. Iwasaki, M., Itoh, H., Sawada, N., & Tsugane, S. (2023). Exposure to environmental chemicals and cancer risk: epidemiological evidence from Japanese studies. Genes and environment : the official journal of the Japanese Environmental Mutagen Society, 45(1), 10. 
8. https://www.niehs.nih.gov/health/topics/agents/air-pollution 

https://www.epa.gov/one-health/water