In today's modern world, it can feel overwhelming to understand what's truly safe to consume or use in our daily lives. Over the past few decades, our food and environment have changed significantly, particularly in the amount of industrial chemicals and additives that have found their way into our water, food supply, and personal care products. Estimates suggest that over 10,000 chemicals are intentionally added to food products globally. These include preservatives, flavour enhancers, colorants (food dyes), emulsifiers, stabilisers, artificial sweeteners etc.
However, it's important to note that in addition to these intentional additives, food can also contain unintentional contaminants such as pesticide residues, packaging materials, or environmental pollutants like PFAS (per- and polyfluoroalkyl substances).
I listened yesterday a podcast from Max Lugavere, where he interviewed Dr. Yvonne Burkart, a board-certified toxicologist with over 15 years of experience specialising in environmental health, chemical safety, and human health risk assessment. This is what triggered me to write the below article to share what I learnt from this particular podcast as well as from elsewhere over the years and what I practiced myself and with my family in order to reduce toxic burden. Making intentional, step-by-step choices, you can reduce your exposure to harmful chemicals and improve your overall well-being.
The Growing Concern with Industrial Additives
Industrial additives in food and water are substances introduced during production to enhance appearance, extend shelf life, or improve taste. However, these chemicals can lead to a range of health issues, from hormone disruption to inflammation, and even chronic diseases. Dr. Yvonne Burkart stresses that many of these chemicals, have no long-term safety studies, and yet, they’re pervasive in what we consume daily.
Max Lugavere’s interview with Dr. Burkart also highlighted alarming concerns about chemicals like PFAS (per- and polyfluoroalkyl substances), which are known as "forever chemicals" because they persist in the environment and our bodies. PFAS are found for example in food packaging, water supplies, and also in non-stick cookware. These substances are linked to various health problems, including immune system suppression, liver damage, and even cancer.
Health Risks of Industrial Additives
Some of the known health issues related to industrial additives include:
Endocrine Disruption: Chemicals like BPA and phthalates, found in plastic packaging and food containers, interfere with hormone regulation. These chemicals mimic hormones like oestrogen, disrupting body's natural balance and potentially leading to reproductive issues, thyroid dysfunction, and metabolic disorders like obesity and diabetes.
Inflammation & Autoimmune Diseases: Additives in processed foods, such as emulsifiers and preservatives, can disrupt gut microbiome, cause digestive issues like bloating and constipation, triggering inflammation and increasing the risk of autoimmune conditions, such as Crohn's disease. You can learn more about the food additives in this article.
Allergies and Sensitivities: Certain food additives, such as artificial colourings, preservatives (e.g., sulphites), and flavour enhancers (e.g., MSG), are known to trigger allergic reactions, food sensitivities, and symptoms like headaches, hives, or respiratory issues, especially in sensitive individuals or children.
Neurological Damage: Heavy metals like lead and mercury, sometimes found in water or food sources contaminated during processing or packaging, can lead to neurological damage. Prolonged exposure to these metals can impair brain development in children and cause memory problems, cognitive decline, and mood disorders in adults.
Behavioural and Mental Health Issues: Additives can affect the central nervous system, brain chemistry, and neurotransmitters, which can contribute to hyperactivity, anxiety, and depression. Inflammation triggered by additives may also play a role in these mental health issues. Since chronic low-level inflammation is associated with both ADHD and depression, the consumption of additives that promote inflammation could exacerbate these conditions.
Carcinogenic Risks: Certain industrial additives have been linked to cancer. For instance, nitrates and nitrites used in processed meats as preservatives can form nitrosamines, which are known carcinogens. Other chemicals like aspartame and BHA (butylated hydroxyanisole), used as artificial sweeteners and preservatives, respectively, have been associated with cancer in animal studies, though human research is still ongoing.
Step-by-Step: How to Detoxify Your Life
The good news is that you don’t have to overhaul your entire lifestyle overnight. Small, sustainable changes can make a big difference over time. Here’s how to get started:
1. Make Better Food Choices
Start with Fresh, Local Produce: Opt for locally sourced, seasonal, organic foods whenever possible to reduce your exposure to pesticides and chemicals used in industrial farming.
Use the Environmental Working Group's (EWG) Dirty Dozen and Clean 15 when you purchase berries, fruits and vegetables: The Dirty Dozen list highlights fruits and vegetables with the highest pesticide residues, while the Clean 15 lists those with the least. Focus on buying organic for the Dirty Dozen, and prioritise cleaner options for the rest.
Avoid Ultra-Processed Foods: Processed foods are typically packed with additives, artificial flavours, and preservatives. Choose whole, unprocessed foods as much as possible. Make sure you familiarise yourself how to read product labels, so you can make informed and better choices for your health. You can find guidelines how to read product labels from here.
Natural Detoxification: Our bodies naturally detoxify through key organs like the liver, kidneys, skin, lungs, and digestive system, which work together to eliminate toxins and waste products. The liver filters harmful substances from the blood, breaking them down for excretion, while the kidneys flush out toxins through urine. To support these natural detox processes, consuming foods rich in antioxidants, fibre, and essential nutrients is crucial. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), citrus fruits, and berries help neutralise toxins, while foods high in fibre- such as whole grains, legumes, and seeds- promote efficient digestion and waste removal. Water, green tea, and lemon water are excellent for hydrating and supporting kidney function, helping flush out toxins from the body.
Engaging in regular physical exercise that makes you break a sweat, as well as using a sauna, are excellent ways to support detoxification. A key detoxifier in the body is glutathione, often called the master antioxidant, and its production increases with exercise. To naturally boost glutathione levels, it's essential to get quality sleep, engage in both aerobic and weight-bearing exercise, and consume sulfur-rich foods like cauliflower, broccoli, Brussels sprouts, garlic, and onions. Glutathione is composed of the amino acids cysteine, glutamate, and glycine, which the body synthesises from a variety of foods. These include protein-rich sources like beef, chicken, fish, eggs, dairy, lentils, legumes, and whole grains like oats and barley, as well as nuts, seeds, leafy greens, seaweed, salmon, soy, and mushrooms. A balanced diet with these foods ensures the body has what it needs to produce glutathione and maintain optimal detoxification. Learn in this article how you know your body is in need for a detox.
2. Water Quality: Filter Tap Water, Don’t Rely on Bottled Water
Why Tap and Bottled Water (in plastic) Are Not Ideal: Tap water can contain contaminants like chlorine, fluoride, heavy metals, residues of pharmaceuticals etc while bottled water often leaches microplastics and chemicals from its packaging. If you purchase bottled water, best is to buy in a glass bottle. If you are travelling, carry an empty water bottle along and fill it up with filtered water where you have access to it. If you don't have access to any other water than water in plastic bottle in the stores, try and purchase the water in a stronger plastic as stronger plastic bottles are often made from polyethylene terephthalate (PET) or high-density polyethylene (HDPE). These materials are more durable, less likely to degrade quickly, and have a lower risk of chemical leaching. Softer plastic bottles are typically made from low-density polyethylene (LDPE) or contain plasticisers like phthalates. These chemicals help make the plastic flexible but can leach into the water, especially when exposed to heat or sunlight. Phthalates are known endocrine disruptors, which can interfere with hormone function and may pose health risks.
Use a Water Filter: While municipal water is treated to meet safety standards, it doesn’t remove all potential pollutants. A water filter can help reduce or eliminate these contaminants, providing cleaner, safer water for drinking and cooking. I personally have been using Aquaphor water filter at home.
3. Reassess Your Skincare Routine
The Skin Absorbs What You Put On It: Many people don’t realise how much of what they apply to their skin is absorbed into the bloodstream. Ingredients like parabens, phthalates, and synthetic fragrances can disrupt hormones and increase toxic load in the body.
Switch to Natural Products: Look for skincare brands that use organic, non-toxic ingredients. Check labels and avoid products that contain harmful chemicals like sulphates and formaldehyde-releasing preservatives. Environmental Working Group has a databased called Skin Deep with over 115,000 evaluated beauty products- they help you to review your existing beauty products and make better choices with your next purchase. I personally use pure shea-butter and cold-pressed sesame seed oil to moisturise my skin for years now. Whenever I feel, I also add a drop or two essential oils to the moisturiser depending on what natural scent I feel like having around me. You can find more about which essential oils are good for skin health from here.
4. Clean Your Home, Clean Your Air
Ditch Toxic Cleaning Products: Conventional cleaning products often contain harsh chemicals that affect indoor air quality and pose health risks. Opt for natural alternatives like, plain water, vinegar, baking soda, lemon juice concentrate and plant-based cleaners. Essential oils like lemon, tea tree and orange are all good to use either as anti-bacterial, anti-fungal or tackling greasy jobs in the kitchen.
Burning Candles At Home: Candles, particularly those made from paraffin wax, can release harmful chemicals when burned. Paraffin is a byproduct of petroleum, and when it burns, it emits substances like benzene and toluene, both of which are known carcinogens. Additionally, many candles contain synthetic fragrances, which can release volatile organic compounds (VOCs) into the air, leading to indoor air pollution. These chemicals may cause respiratory issues, headaches, or exacerbate conditions like asthma. Candles with lead-core wicks can also release toxic heavy metals, which are harmful when inhaled. Opt for candles made from beeswax, soy wax, or coconut wax. Avoid synthetic fragrances. Instead, choose candles scented with essential oils. Ensure the candles have wicks made from cotton or wood.
Improve Ventilation: Indoor air can be more polluted than outdoor air due to chemicals from household items. Increase airflow in your home by regularly opening windows and using air purifiers. We are personally using Coway air purifier at home.
Conclusion: Small Steps for Big Health Gains
Dr. Yvonne Burkart emphasises that detoxifying your life is not about doing everything at once, but rather making conscious, gradual improvements. Begin by focusing on the areas that feel manageable to you—whether it’s food choices, water quality, or cleaning up your skincare routine. By taking small, consistent steps, you can significantly reduce your exposure to industrial additives and other harmful chemicals, while supporting your body’s natural detoxification processes.
By empowering yourself with knowledge and making mindful decisions, you can safeguard your and your family's health and well-being for the long term.
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