Consider regular therapy as important as physical exercise for overall health, as it provides rapport, emotional support, directed guidance, and useful insights for personal and professional life.
Dissolve one packet of Element (sodium, magnesium, potassium, no sugar) in 16-32 ounces of water first thing in the morning and during physical exercise, especially on hot days, to ensure proper hydration and electrolyte balance for optimal brain and bodily function.
Pregnant individuals, young children, and those with young children should actively strive to limit their exposure to microplastics due to potential health concerns and documented exposure in fetuses and newborns.
Limit exposure to microplastics and nanoplastics by avoiding drinking water from plastic bottles, especially those that may have been heated, as they contain significantly higher particle counts than previously thought.
Opt for reusable stainless steel, ceramic, or glass bottles and mugs for water consumption to reduce exposure to microplastics and nanoplastics and decrease waste.
Install a reverse osmosis filter for tap water to remove microplastics and nanoplastics, and ensure to remineralize the water afterward, which can be cost-effective compared to buying disposable bottled water.
Avoid consuming canned soup, as its lining can lead to a significant increase (over 1000%) in urinary BPA; if consuming, ensure the product explicitly states ’no BPA’ and ideally no BPS or phthalates.
Do not microwave food in plastic containers, even if labeled ‘microwave safe,’ to prevent exposure to microplastics, nanoplastics, BPAs, BPSs, and phthalates leaching into your food.
Do not put hot liquids into paper cups with plastic linings, as heat can leach microplastics, nanoplastics, BPAs, and BPSs; instead, transfer hot beverages to a ceramic or stainless steel mug.
Carry a reusable ceramic or stainless steel travel mug for hot beverages to avoid exposure to microplastics and endocrine disruptors from paper cups and plastic lids, reducing waste and potentially saving costs.
To lower exposure to microplastics and nanoplastics, use pink Himalayan salt or other non-marine salt sources instead of sea salt, which often contains microplastic particles.
Avoid nonstick pans and instead cook mainly with cast iron or ceramic cookware, ensuring they are explicitly BPA, BPS, and PFAS-free to reduce exposure to these harmful chemicals.
Avoid microwave popcorn and other food items in bags or containers with linings that prevent oily stains, as these are often rich sources of microplastics, nanoplastics, and endocrine disruptors.
Limit consumption of food packaged in plastic by shopping at farmer’s markets and bringing your own reusable bags or baskets to reduce exposure of fruits and vegetables to plastic.
Reduce the purchase and disposal of clothing, and instead reuse existing clothing for longer periods, as this helps diminish the release of microfibers and dyes into the environment, which are major sources of microplastics.
Use laundry filters like a ‘guppy bag’ or install washing machine filters to trap microfibers shed from clothing during washing, preventing their release into the environment as microplastics.
To avoid ingesting microplastics and nanoplastics from traditional toothpaste tubes, consider using tooth tablets, especially those packaged in glass jars, which also offer convenience for travel.
Reduce exposure to BPAs from receipts by using nitrile gloves if handling them frequently for work, or opt for electronic receipts or no receipt when making purchases.
Do not apply sunscreen or lotions to your hands before handling receipts, as this can increase the absorption of BPAs from the receipts into your bloodstream.
Actively inspect the packaging of cans (for drinks and food) and cookware to ensure they are free from BPAs, BPSs, and PFAS ‘forever chemicals,’ and make purchasing choices accordingly to limit exposure.
Enhance phase two liver detoxification processes, which help remove toxins like BPAs and BPSs, by increasing intake of sulforaphane found in cruciferous vegetables like raw or lightly cooked broccoli and cauliflower, or consider supplementing (e.g., 50mg/day).
Increase dietary fiber intake through fruits, vegetables, and starches to help bind and excrete lipophilic molecules like microplastics, nanoplastics, BPAs, BPSs, phthalates, and PFASs from the body via the bowel.
Engage in activities that induce robust sweating, such as sauna, hot baths, hot yoga, or intense exercise, at least once a week, as sweating may help remove endocrine disruptors attached to microplastics and nanoplastics.
If consuming carbonated water, opt for brands with lower PFAS levels like San Pellegrino (0.31 ppt) or Perrier (1.1 ppt) over those with higher levels like Topo Chico (9.76 ppt, even after reduction), to limit exposure to ‘forever chemicals’.