I’ve been spending a lot of time lately working with hormonal balance and it has reminded me, yet again, of how much hard work it is to be healthy in a world full of toxins. There is so much to know and it seems, however hard we try, we can never avoid chemicals completely. Chemicals and toxins are so pervasive and the food supply is so contaminated that I think many people start to glaze over, and sometimes give up totally, on trying to live and eat in a “clean” way. The good news is that reducing your exposure to toxins isn’t an all-or-nothing pursuit! For example, a recent study showed that eating organic for just one week reduced pesticide in urine by 90%. So my approach is always to keep improving things where I can and not to stress about being perfect.
 
Below are some suggestions around the food you buy to encourage you to eat as clean as you can, as well as some other tips that you might consider implementing in your life. Take it a step at a time and don’t freak out!
 
If you’d like to learn more about your hormones and how to get them into balance then take a look at our 2 hour workshop on Nourishment for Hormonal Harmony – Feel Sexy and Vibrant Again! We’d love to have you join us!
 
 
1. Avoid food from cans lined with Bisphenol-A

• What are you avoiding?

 
Bisphenol-A acts as a synthetic hormone or xenoestrogen and confuses the body into thinking it’s a real hormone. BPA has been linked to everything from breast and other cancers to reproductive problems, obesity, early puberty and heart disease. It’s tough to avoid! Government tests show that 93 percent of Americans have BPA in their bodies!
Check the labels on canned foods. Non-BPA lined cans will be labeled as such.
 
What else can you do? 

• Opt for non-paper receipts and wash your hands if you have to handle them.
• Avoid plastics marked with PC (polycarbonate) or recycling labels #3 or #7, which may contain BPA.
• Use glass, stainless steel or ceramic containers instead of plastics where you can. Even if plastics are marked free of BPA, other plastics are proving to be just as damaging.

 
2. Buy organic, grass-fed or pastured animal products (meat, eggs, dairy) and wild caught and smaller varieties of fish.

• What are you avoiding?

 
Dioxins are a family of toxic chemicals formed as a by-product of many industrial processes that do not break down easily. As a result they accumulate in the food chain and, in particular, in the fatty tissue of animals. They are highly toxic and can cause reproductive and developmental problems, damage the immune system, interfere with hormones and cause cancer.
 
Mercury is a naturally occurring but toxic metal that gets into the air and the oceans primarily though burning coal. It is found in larger varieties of seafood. Pregnant women are the most at risk from the toxic effects of mercury, since it can interfere with brain development. Mercury can bind to hormones and damage cells. Exposure is linked with neurotoxicity, autoimmune disorders, weakened immune system and altered hormone signaling.
 
What else can you do? 

• Take a chlorella or spirulina supplement when you eat seafood to help you detoxify mercury and any other heavy metals. We carry some different options if you’d like a suggestion.
• Having a strong basis of minerals like selenium and zinc can also be helpful. (Let us know if you’d like to hear more about our micronutrient blood testing.)

 
3. Buy organic produce

• What are you avoiding?

 
Neurotoxic organophosphate pesticides are among the more common pesticides in use today. They work by targeting the nervous systems of insects. Many studies link organophosphate exposure to effects on brain development, behavior and hormones.
Another chemical found in herbicides is atrazine. It has been linked to breast tumors, delayed puberty and prostate inflammation in animals. Some research has linked it to prostate cancer in people.

What else can you do? ​

• If you can’t afford to eat completely organic then focus your organic spending on the most pesticide ridden produce. Take a look at the EWG’s Dirty Dozen list to find out which are the worst offenders.
• Use a water filter that is certified to remove atrazine.

 
4. Include seaweed and seafood in your diet

• What are you avoiding?

 
Perchlorate, a component in rocket fuel, contaminates much of our vegetables, fruits and milk. When perchlorate gets into your body it competes with the nutrient iodine, which the thyroid gland needs to make thyroid hormones, which regulate metabolism in adults and are critical for proper brain and organ development in infants and young children. Seaweed and seafood are good sources of iodine, which can help keep your iodine status strong.
 
What else can you do? 

• Drink and cook with water filtered by a reverse osmosis filter.
• Use iodized sea salt.

 
5. Avoid microwave popcorn and fast food with paper food containers

• What are you avoiding?

 
These containers use Perfluorochemicals (PFCs), which are so widespread and tough to detoxify that 99% of Americans have them in their bodies and some don’t ever break down. Exposure has been linked
 to decreased sperm quality, low birth weight, kidney disease, thyroid disease and high cholesterol.
 
What else can you do? 

• Avoid non-stick pans.
• Avoid stain and water resistant coatings.

 
6. Eat a nutrient dense diet

• What are you avoiding?

 
Ditch the junk food, and eat a diet rich in micronutrients – vitamins, minerals and phytochemicals (plant compounds). These help protect your body from heavy metals like mercury, lead and arsenic and detoxify unwanted toxins like atrazine that can be wreaking havoc with your body chemistry.
Lead for example is linked with permanent brain damage, lowered IQ, hearing loss, miscarriage, premature birth, increased blood pressure, kidney damage and nervous system problems. Research has also shown that lead can disrupt the hormone signaling that regulates the body’s stress response system and may lower sex hormone levels. To assist with removal of lead it is helpful to have a good status for calcium, iron and vitamin C levels.

• What else can you do?

 
Make sure you do not have any peeling lead paint in your home.

• Check for lead in lipsticks.
• Use a good water filter.

 
Other ways to reduce toxic load

• Use personal care items that are paraben and phthalate free.
• Use glass, stainless steel or ceramic containers instead of plastics where you can.
• Avoid plastic wrap made from PVC.
• Avoid products that use the catch all word “fragrance” on labels.

 
Phthalates are xenoestrogens that are found in #3 plastics and fragrances. Studies have linked phthalates to hormone changes, lower sperm count, less mobile sperm, birth defects in the male reproductive system, impaired neurodevelopment in girls, obesity, diabetes and thyroid irregularities. Parabens are chemicals used as preservatives in personal care products. They act as weak estrogens once absorbed in the body and interfere with hormone levels and balance.

• Remove your shoes inside the house to avoid spreading pesticides from lawns and gardens into your home.

• Use a HEPA filter vacuum cleaner to cut down on house dust laden with toxic polybrominated diphenyl ethers (PDBEs) used as fire retardants. These chemicals can imitate thyroid hormones and disrupt their activity. That can lead to lower IQ, among other significant health effects.

• Cleaning supplies and paints can be a source of glycol ethers, which are linked with infertility and allergies in children. Avoid products with ingredients like 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME).

 

Omega 3s Deliver Health Benefits
Unless you’ve been living under a rock, you’ve probably heard a lot about the benefits of eating fish. They are packed with Omega 3 fats that are good for our brain (more than half of the brain is made from fat), nervous system, heart and cardiovascular system. Omega 3 fats are anti-inflammatory and so protect against chronic disease like type 2 diabetes, autoimmune conditions and depression.
 
Not all fish are created equal for delivering Omega 3s.  Dark, oily, stronger tasting fish typically contain the highest amounts. These ones have some of the best levels.

• Sardines
• Herring
• Salmon
• Trout
• Oysters
• Mussels

 
It is worth noting though that some seafood that is lower in Omega 3s deliver other nutrient benefits like abundant minerals that can be lacking in our diets. Don’t feel too constrained!
 
It’s possible that you’re aware of some concerns around eating fish too and if you’re like many of my clients you could use some more guidance.
 
Farmed vs. Wild Fish
 

1. Wild fish is best for our health (although keep reading for more about Mercury toxicity), but with the pressure to keep up with consumer demand, more and more fish that we buy is farmed.
2. Some farm-raised fish is produced responsibly, without the use of harmful antibiotics, fungicides and parasitides and providing the fish with appropriate food.
3. Unfortunately though, much of the farm-raised fish is contaminated with toxins and raised on food that’s far removed from what it would naturally eat.  That reduces the Omega 3 content of the fish, sometimes to almost negligible levels and exposes us to toxins.

 
Ask your fishmonger or look for labeling on farmed fish that indicates:

• The fish were raised without antibiotics or hormones.
• They were farmed in low-density (not cramped) pens or tanks.
• The fish tanks or pens were not treated with synthetic herbicides.
• The fish were fed a more natural diet that does not include genetically-modified plants or land-based foods.

 
Mercury Toxicity
 
Industrial factories pollute our oceans and waterways with mercury and other manufacturing toxins. These toxins are absorbed by small water organisms and plant life which are then eaten by larger fish. For this reason, fish higher up the food chain contain more mercury than smaller fish as it accumulates.
 
Avoid eating larger fish like these that tend to be higher in mercury:

• Bluefish
• Cod
• Halibut
• Mackerel
• Orange Roughy
• Shark
• Swordfish
• Tilefish
• Tuna

 
If you’re like me and love your sushi, you might consider using spirulina, chlorella  or other heavy metal detox ingredients afterward to support your body in detoxing.
 
Eat smaller fish like these that are lower in mercury:

• Anchovies
• Catfish
• Crab
• Oysters
• Sardines
• Shrimp
• Tilapia

 
Should I take a fish oil supplement?
 
Many people in the US are deficient in Omega 3s. For that reason I often add an OmegaCheck to other blood testing that my clients are doing.  It can be challenging to get your omega 3 levels to where they should be. So whilst it’s not as beneficial as eating the whole fish, I suggest taking an Omega 3 fish oil supplement. I am so impressed by Xymogen’s Omega MonoPure that my family and I take it and I recommend it to all of my clients. You’ll need a referral code so if you’d like to find out if it’s a fit for you then let me know and we can chat.

As always, let me know if you have questions or comments.  We always like to hear from you.

The goal of a cleanse is to detoxify the body and restore optimal health. A cleanse is beneficial because a toxic environment can wreak havoc on your health. Your natural detoxification pathways can become overwhelmed and toxins build up in the body.


Consider the list of questions below to assess your toxicity and determine how far you are from "Ideal". 
I find this list a useful reminder of the areas where I am less than perfect so I thought I would share.

If you have significant work to do to get to the ideal responses on most of these questions then I recommend that you start working on a cleanse program to reduce your toxic exposure and help your body eliminate some of the toxins that have built up. I believe this is best done in a way that is gentle and realistic for you so that you can make some lasting lifestyle changes.

Please contact us if you’d like some support with detoxifying your body and your life.
Questions to help you figure out your toxicity level

• How many bowel movements do you have? Ideal 1-3 daily
• How is your skin? Ideal = Balanced (neither oily or dry)
• How many rounds of antibiotics have you taken in past five years? Ideal = 0
• How often do you experience significant gas and bloating? Ideal = rarely (<1 per week)
• Do you have a diagnosed thyroid condition like hypothyroidism, Hashimotos, or Graves? Ideal = no 
• Describe your gallbladder health. Ideal = never had gallstones 
• How would you rate the growth of your hair and nails? Ideal = excellent
• How many servings of organic protein do you consume weekly? Ideal = >10
• How often do you consume conventionally raised meat, farm-raised fish, and non-organic dairy servings weekly? Ideal = 0-1
• How many glasses of purified water or spring water do you drink per day (not from the tap)? Ideal = 8+ 
• Do you feel tired or lack energy? Ideal = rarely
• How many cups of caffeinated coffee or energy drinks do you drink per day? Ideal = 0
• Do you work with commercial solvents, household cleaners, or paints? How often are you exposed to these items?  
Ideal = rarely
• How many silver (amalgam) fillings do you have in your teeth? Ideal = 0
• How often do you use conventional personal care products with non-organic ingredients? Ideal = rarely
• Have you had a flu shot or vaccine in the past five years? Ideal = no
• How many medications do you take daily? Ideal = 0
• How many servings of vegetables and fruits do you consume each day? Ideal = 7+servings
• How many hours per week of focused exercise do you perform each week?
Ideal = 5+hours
• How many pounds overweight are you? Ideal = 0-5lbs
• Do you ever experience joint stiffness or a lack of flexibility? Ideal = rarely 
• How many times do you miss work or school each year due to not feeling well? Ideal = 0-1 time
• How much sunlight do you get each week? Ideal = 2+hours
• How many times a week do you consume artificial sweeteners like aspartame, sucralose, or saccharin? Ideal = never
• On average, how many hours do you sleep per night? Ideal = 8+hours
• During the past month, how many days have you felt unusually sad or down? Ideal = 0-3

You don’t just “get” cancer or “catch” diabetes!  Our medical system is based on the premise that diseases just appear.  This approach came about due to the germ theory of disease which basically said that the germs and bugs were out there and some people just came into contact and got sick – the unlucky ones. When antibiotics came along as a way to kill bacteria they worked so miraculously that it seemed to confirm this theory and now society still looks for magic pills to cure every disease.

But here’s the problem….this completely ignores what is really going on!

Yes, antibiotics do kill bacteria but it is not just by a pure stroke of luck that some people get sick and others don’t.  An undernourished individual is more likely to pick up an infection than someone with a strong nutritional status.  Here the “environment” provided to the germs – the healthy or unhealthy body - plays a key part in the outcome.

In a similar way, the cause of most modern disease is a result of the interaction between our genes and the environment that we provide them. These diseases neither result from mystery bugs nor because our genes determine it but due to lifestyle factors that play into the environment that surrounds our genetic material.

It’s true - our genes are fixed! However, most people have an average of about 1000 genes that include a “typo” know as a gene SNP instead of the “normal” gene.  These SNPs can mean our genes are more inclined to express themselves in an unhealthy way BUT this only occurs if lifestyle factors provide a poor environment for the genes.  If we provide a good, healthy environment the genes behave well and we don’t get sick.  So even though we might know about various health issues that we have been prone to in the past, or perhaps we know something about our own or our family history, we still have control over the situation.

Your Genes are NOT Your Destiny!

Maybe that’s an inconvenient concept for some people who for example might prefer to blame their diabetes on their family history and use prescription drugs to manage things.  For those of us seeking optimal wellness though, this information is very empowering.  It puts you in the driver’s seat because instead of running to the doctor for a solution to your chronic ailments you can work on a healthy environment for your genes – aka a healthy lifestyle.

Take a look at the aspects of your lifestyle mentioned below and consider how you are doing.  Don’t let your genes dictate your destiny!

If you feel a need to make change and need some direction then please get in touch.  We specialize in empowering people with a healthy lifestyle by helping them navigate change in a realistic way.

Quick Lifestyle Review:

• Your exposure to toxins – Are you eating processed foods containing additives, preservatives and dyes? Are you eating foods that have been exposed to pesticides, hormones or antibiotics? Do you use toxic cleaning supplies?  Does you work expose you to toxins? Etc.

• Your stress levels – Think about your relationships, family, work & money.  Are you managing your stress levels well?  Do you have good ways to combat stress?

• Your exercise routine – Do you move your body regularly and incorporate stretching & strengthening to allow it to function in the way it was intended?

• What you eat – Do you eat whole foods that provide your body all of the nutrients it needs to function properly?  This is surprisingly difficult to do due to the quality of our food supply.