7 small swaps to live with fewer toxic chemicals

Studies show that people are routinely exposed to a host of toxic chemicals in their everyday lives, which can lead to serious health issues. But people often express confusion and anxiety about the best ways to avoid these dangerous substances.

The Washington Post spoke with four environmental health experts and asked how they minimize exposure and reduce risk.

“Environmental health is not about fear, it’s really about education,” said Chris Walker, a senior program analyst at the National Environmental Health Association. Information, he said, is really the best protection.

Here are seven strategies for keeping yourself safe.

Consider filtering your water

Polluted drinking water is a growing problem across the country, and people are understandably alarmed. Whether the concern is lead pipes or “forever chemicals” from industrial pollution, the easiest way to protect yourself against water contaminants is to filter your water.

Most Americans get their drinking water from public water systems, but using “some type of filtration at the tap is always good,” Walker said.

Experts generally recommend drinking filtered water rather than using bottled water, which studies have shown often contains contaminants such as microplastics.

Replace plastic containers with glass

Speaking of microplastics, those tiny shards are a growing public health problem that scientists are just beginning to understand.

Although microplastics can be difficult to avoid entirely, there is one easy solution that can reduce your consumption: Keep plastic away from heat. Studies have shown that heat causes microplastics and other chemicals to migrate into food and drinks.

Try to avoid putting hot food or liquid in plastic containers or using plastics in the microwave.

It takes just moments to put your food into a glass container, and you can “save yourself considerable exposure to microplastics that way,” said Karen Bartlett, a professor at the University of British Columbia’s School of Population and Public Health

Bartlett also suggests keeping a stash of reusable bags for the grocery store and minimizing the use of plastic shopping bags, since they can end up in the ocean and “eventually degrade into microplastics.”

Limit seafood consumption

Studies have found that microplastics increasingly contaminate seafood, creating a direct exposure route for people.

Experts recommend limiting consumption of larger, more predatory fish like tuna and swordfish, because heavy metals tend to accumulate in their tissues.

Amy Rebecca Sapkota, a professor at the University of Maryland School of Public Health, suggests eating smaller fish — such as trout and anchovies — that generally contain lower levels of heavy metals.

Minimize fragrances at home

Air fresheners, candles, plug-ins, oils and scented cleaning supplies are all used to mask odor. But those pleasant scents can negatively affect air quality in your home.

Air fresheners can emit more than 100 chemicals, including hazardous air pollutants such as formaldehyde, benzene and other volatile organic compounds. These substances can potentially cause unintended health consequences like allergic reactions, respiratory complications and headaches.

“Each of us has the power to reduce these exposures every day by avoiding heavily fragranced cleaning products and personal care products, and opting for products that are friendly to human health and the environment,” said Sapkota.

Alternatives to heavily scented cleaners and personal care items include diluted solutions using white vinegar or Castile soap, Sapkota said.

Use a mask and an air filter

“Air quality has a huge impact on our health,” said Susan Kaplan, a research assistant professor in the University of Illinois at Chicago’s School of Public Health.

Smoke, smog and air pollutants like car exhaust carry soot and other tiny particles that can harm the heart and lungs. Kaplan said she frequently checks the air quality outside before leaving the house.

A variety of apps and websites provide real-time data about local air quality. If the air quality is bad, Kaplan said she closes the windows and turns on an air purifier.

Wearing a good mask can help. N95 masks catch fine particles and can reduce exposure risks. Surgical or cloth masks don’t offer the same level of protection.

“By putting on one of those filtering face masks I can pretty much go out and know that I’m not inhaling a whole bunch of smoke particles,” Bartlett said.

Replace your nonstick pans

Growing concerns about the dangers of “forever chemicals” have led many people to consider throwing out their nonstick pans. Manufacturers have often used per- and polyfluoroalkyl substances, or PFAS, to make nonstick coatings, and these chemicals have been linked to serious health problems.

Experts say wear and tear and overheating pans can encourage the release of chemicals into food. “When nonstick pans start to get scratches, that means it increases your PFAS exposure,” Kaplan said.

Over time, Kaplan has replaced her nonstick pans as they’ve worn out with cast iron and stainless steel. She suggested people can make the shift gradually instead of discarding all their nonstick pots at once.

Do your best

Even armed with information and expert tips, avoiding toxic chemicals can be challenging, said Christopher Carlsten, a professor of medicine at University of British Columbia.

“The practical world really gets in the way sometimes,” Carlsten said. And it can be costly.

Like many experts, Carlsten emphasized that most people don’t “necessarily have the bandwidth to always make these decisions on a case-by-case basis.” The main thing is to stay informed and do your best.

Ultimately, Carlsten said, we need government to protect us from hazardous products. “I am a believer in government policies that drive these things in the right direction.”