The 4 Easiest Ways To Reduce Your Chemical Exposure, From An MDr
Every single day, we’re exposed to thousands of synthetic chemicals through the water we drink, the air we breathe, the food we eat, and even the couches we sit on. While that might sound overwhelming, there’s good news: You don’t need to overhaul your entire life or spend a fortune to protect your health.
According to board-certified rheumatologist and environmental health expert Aly Cohen, M.D., you can significantly reduce your toxic load with a few simple shifts at home. On the mindbodygreen podcast, she shared her no-nonsense, research-backed framework to help you cut back on harmful exposures without sacrificing convenience or joy.
Step 1: Assess what you’re exposed to
Before you start tossing every product in your house, take a moment to understand where toxins are coming from. Cohen calls this the assessment phase. It’s about getting informed, not paranoid.
Start by examining high-impact areas like: Your water sources (drinking, cooking, bathing), personal care products (especially those with “fragrance” or “perfume”), cleaning supplies, furniture and building materials, and indoor air quality.
Step 2: Avoid & swap strategically
You don’t need to replace everything overnight. Instead, Cohen recommends focusing on “high-yield, low-effort” swaps that give you the biggest bang for your buck.
Some smart places to start: Water filtration, air purification, furniture, and cleaning products. For example, upgrade your HVAC filters to MERV 12-13 rating, replace furniture with TB-117-2013 labeled items, and switch to simpler, plant-based cleaners.
Add: Incorporate protective elements
Beyond removing toxins, Cohen emphasizes adding elements that actively improve your environment and support your body’s natural detoxification processes.
Try these evidence-backed additions: Houseplants, humidity control, natural light, and clean regularly (but simply) with a HEPA filter vacuum and a damp cloth.
Allow: Allow room for real life
Perhaps the most refreshing aspect of Cohen’s approach is her emphasis on balance. “It’s the component that lets us live and have a quality of life,” she explains.
This might mean coloring your hair, letting your children play sports on synthetic turf, using your favorite perfume occasionally, and keeping electronics in your life but practicing mindful usage.
The takeaway
The power of Cohen’s approach lies in its practicality and optimism. Rather than viewing toxin reduction as an all-or-nothing proposition, she offers a framework that empowers us to make meaningful improvements without sacrificing joy.
By focusing on high-impact changes, adding protective elements, and being mindful about what we choose to allow, we can significantly reduce our toxic burden while still enjoying modern life.
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