Quick answer: You can lower everyday chemical exposure with simple swaps at home. Store food in glass or stainless steel and avoid single-use plastics, choose personal care products without triclosan, phthalates and parabens, cook with stainless steel or cast iron, choose organic when practical, and use simple cleaners like vinegar and baking soda.
Key takeaways
Small, consistent changes at home can lower your everyday exposures over time.
Glass or stainless steel containers, a water filter and fragrance-free personal care products are easy first swaps.
Simple cleaners such as vinegar and baking soda handle many jobs, but bleach should never be mixed with vinegar or ammonia.
Invest in your health
Small, consistent changes reduce your exposure over time. Why it matters: toxic load.
Plastics
Choose glass or stainless steel containers, avoid single-use plastics, and use a water filter instead of bottled water. Bring your own containers, and never microwave food in plastic.
Personal care products
Read labels, avoid triclosan, parabens, phthalates and bisphenols when possible, and choose fragrance-free products.
The kitchen
Choose organic when practical, especially for the most-sprayed produce, and choose grass-fed and organic meat when possible. Cook with stainless steel or cast iron, replace worn non-stick pans and avoid overheating them, and cook at moderate temperatures.
Household cleaners
Read labels, use vinegar and baking soda for many jobs, and choose plant-based cleaning brands and microfiber cloths. Never mix bleach with vinegar or ammonia.
Healthy aging lens
Reducing hormone-disrupting chemicals and indoor pollutants may support healthy cell signaling and lower oxidative stress over a lifetime. Related: toxins and estrogen.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have ongoing fatigue, headaches, skin or digestive symptoms, or known exposure to lead, mercury, mold or workplace chemicals. The same is true if you take medications or have liver, kidney or heart conditions and want to try an elimination-support plan, or if you are pregnant or breastfeeding (intensive cleansing protocols are not recommended).
See a medical provider promptly for signs of poisoning such as severe abdominal pain, vomiting, confusion, seizures or trouble breathing, or call Poison Control at 1-800-222-1222.
If you’d like help working through your home one room at a time, the free Clean Home Swap sends you five short emails with simple, practical swaps.
What the research shows
Choosing organic produce can lower pesticide exposure. In a 2019 study by Hyland and colleagues, 16 people in four US families ate their usual diet and then a fully organic diet for 6 days. Urine levels of 13 pesticides and breakdown products fell, including drops of 61% for a chlorpyrifos marker and 95% for a malathion marker. The study was small and measured exposure, not health outcomes.
A similar effect was seen in a randomized crossover study. In a 2014 study by Oates and colleagues in Australia, 13 adults ate at least 80% organic food for 7 days and conventional food for 7 days. Urine markers of organophosphate pesticides were 89% lower in the organic week. Again, the group was small and the study did not measure health effects.
Want a safe, personalized plan to lower your toxic load?
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which changes at home would matter most for my health concerns?
Which change at home would be the easiest place for me to start?
Which cleaning or personal care swaps would suit my household?
Would testing my water or air add useful information for me?
Frequently asked questions
What is the easiest swap to make?
Switching to glass food storage and a water filter.
Are natural cleaners effective?
Vinegar and baking soda work well for many everyday jobs.
Is non-stick cookware dangerous?
Avoid overheating and replace worn pans; stainless steel and cast iron are good alternatives.
Do I have to buy everything organic?
No. Prioritize the most-sprayed produce.
Sources
- Hyland C, Bradman A, Gerona R, et al. Organic diet intervention significantly reduces urinary pesticide levels in U.S. children and adults. Environ Res 2019. PMID: 30765100. https://pubmed.ncbi.nlm.nih.gov/30765100/
- Oates L, Cohen M, Braun L, et al. Reduction in urinary organophosphate pesticide metabolites in adults after a week-long organic diet. Environ Res 2014. PMID: 24769399. https://pubmed.ncbi.nlm.nih.gov/24769399/
- Rudel RA, et al. Food packaging and bisphenol A and bis(2-ethyhexyl) phthalate exposure: findings from a dietary intervention. Environ Health Perspect 2011. PMID: 21450549. https://pmc.ncbi.nlm.nih.gov/articles/PMC3223004/
- Hussain KA, et al. Assessing the Release of Microplastics and Nanoplastics from Plastic Containers and Reusable Food Pouches: Implications for Human Health. Environ Sci Technol 2023. PMID: 37343248. https://pubmed.ncbi.nlm.nih.gov/37343248/
- Harley KG, et al. Reducing Phthalate, Paraben, and Phenol Exposure from Personal Care Products in Adolescent Girls: Findings from the HERMOSA Intervention Study. Environ Health Perspect 2016. PMID: 26947464. https://pmc.ncbi.nlm.nih.gov/articles/PMC5047791/
- Gore AC, et al. EDC-2: The Endocrine Society’s Second Scientific Statement on Endocrine-Disrupting Chemicals. Endocr Rev 2015. PMID: 26544531. https://pmc.ncbi.nlm.nih.gov/articles/PMC4702494/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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