EXCLUSIVEI'm a health journalist who writes about toxic PFAS and microplastics - how I changed my life to limit my exposure to cancer-causing chemicals
- READ MORE: Study finds processed foods are 'harmful to EVERY part of body'
As a journalist who's spent nearly a decade writing about health, I've reported on countless rare diseases and gruesome injuries (oh, and one pandemic).
So it's safe to say I've developed a thick skin when it comes to all the things that could kill me.
But what's really spooked me in recent years is the growing body of research into invisible chemicals we're exposed to every day known as 'PFAS.'
You may have heard of them referred to as 'forever chemicals.' These pernicious substances are used to make food packaging waterproof or pans nonstick.
But they leech into water supplies and manufacturing plants, contaminating everything from food to clothes and, of course, us.
Once in the body, they accumulate and may never break down (hence the name forever chemicals).
A lot of my dinners consist of chicken and vegetables, but the pre-marinated chicken I like to eat had way more than five ingredients - classifying it as an ultra-processed food
Studies suggest more than nine in 10 of us have detectable levels of the substances in our blood - some more than others of course - and they've been linked to increased risks of cancer, infertility, hormone issues, ADHD, birth defects and dementia.
The link is not conclusive by any means, but as someone with a family history of breast and colon cancer, I don't want to take any risks. So in the past year, I've tried to purge all the things in my life that expose me to PFAS.
From cooking pots to lunchboxes and even the types of food I eat, these are some of the ways I've tried to 'de-chemicalize' my life.
Putting our money where my mouth is
Contrary to popular belief, food manufacturers don't intentionally add forever chemicals to their products to make them tastier or more addictive.
But with each layer of processing, it raises the risk of the tiny particles contaminating the products.
It's a good rule of thumb to stick to foods with just a handful of ingredients, like whole fruits and vegetables (however, I have to note we've written about how even meat and fruit contain detectable levels of them).
I told my husband what I'd learned and we vowed to make changes together.
There is no level of safe exposure to forever chemicals and they have been linked to multiple cancers, asthma, fertility problems, obesity, birth defects, diabetes and autism
If I was going to make sacrifices in the pursuit of health, he had to as well.
Even our dog, who loves our table scraps, would have to get used to some changes.
Step one was being more informed of what was in the food we eat and trying to stick to food with fewer than five ingredients, which is another good rule of thumb.
When we looked at the laundry list of ingredients in our favorite pre-marinated chicken, our dinners became organic chicken breasts marinated in our home so we knew exactly what we were getting.
This involved swapping more than a dozen ingredients for just chicken with mustard and honey, plus salt and pepper.
I also learned my favorite flavored oatmeal is considered ultra processed, so I traded it for plain rolled oats with berries.
I cut down on my meat consumption after learning that processed meats have been linked to elevated levels of PFAS in the body and now mostly eat grains like rice, quinoa and farro with vegetables and a vegan source of protein like tofu or chickpeas.
And desserts of candy or ice cream turned into yogurt-covered raisins, dark chocolate-covered nuts or frozen yogurt.
While all of this made us both feel better, we had to admit, it's more work to make everything at home, and nothing beats a carton of Ben & Jerry's.
But we try not to beat ourselves up too much after the odd cheat meal. The nutrition experts I've spoken to preach an 80:20 diet, where you eat 80 percent healthy and allow yourself some room for cheating.
No more paper cups, plastic Tupperware or non-stick pans
Forever chemicals are used to repel water and oil, which makes them perfect for pans and food containers.
These chemicals are what make non-stick cookware easier to clean and why certain clothes can withstand rain.
The problem is, as well as seeping into your food, the chemicals can also infiltrate the water supply from washing dishes and can enter food if packaging is made to be grease-resistant or if the non-stick coating on pots and pans begins to deteriorate.
With this in mind, the first step I took to decrease exposure to forever chemicals was swapping out my plastic containers.
I tossed those in the recycling bin and found glass alternatives. Glass has far fewer chemicals and is non-toxic and non-porous, which means harmful substances like PFAS won't leech into foods.
Enjoying my homemade breakfast of rolled oats, blueberries, bananas and flax seeds (in a glass jar!) instead of an ultra-processed store-brand version of oatmeal
Cooking on stainless steel is more difficult and can leave behind residue and burnt food (as you can see from my first attempt), but it is PFAS-free
The set of containers I purchased were more expensive than the plastic ones ($36 compared to $20), but they are worth it to minimize health risks.
A warning though: You may get teased by your coworkers for eating breakfast from a 'vase' every now and then.
Next, I researched cookware. PFAS are often used in pots and pans advertised as non-stick, and given how old mine were and the fact I could see the coating peeling, I could almost taste the contamination.
Stainless steel was the solution.
I switched out my plastic food containers for glass ones and made my lunches healthier by eating meat-free meals of grains and veggies - but the changes increased my grocery bill a bit
I now proudly sport my 'dog mom' mug around the office, swapping it in for PFAS-laden paper and plastic cups
Again, these 'healthier' alternatives were more expensive, at $400, than my old set, which cost $300 (though, technically it was free and given to us as an engagement gift - sorry Aunt Lisa!).
It turns out, however, cooking with stainless steel is so tricky that my husband sent me a video of how to use the new tools after I left some burnt residue in a pan.
If stainless steel isn't exactly the right temperature, anything you cook will stick, requiring a more watchful eye and labor intensive clean up than the old non-stick ones.
Getting Behind a Cleaner Behind
My husband and I invested in a bidet to reduce our exposure to PFAS in popular toilet paper brands
Even harder than changing my diet was replacing the dozens of products in my house that contain forever chemicals. It turns out that exposure extends beyond the kitchen to the medicine cabinet, bathroom and vanity.
I wake up, shower, slather on moisturizer and swipe on some mascara. Turns out, many of those products contain phthalates, a type of forever chemical.
I gave up the shampoo I had been using for years for a shampoo bar without harmful chemicals and plastics
They are used as stabilizers in beauty and hygiene products such as nail polish, hair sprays and cleansers.
Phthalates have been linked to multiple cancers, with an increased risk of breast cancer in women, as well several childhood cancers.
My first switch was changing my shampoo, which comes in plastic and contains a possible carcinogen. Now I use a shampoo bar with no harmful chemicals and that comes in recycled paper- no PFAS plastic.
Next, I'm trying to go fragrance-free because scented products often contain harmful substances.
Fortunately, cleaner products have been getting easier to find as more companies get on board.
My PFAS-free life has even taken over my toilet.
A report from Mamavation found popular toilet paper brands have bleaches, dyes, fragrances and harmful chemicals in them - exposing users to the substances.
In my apartment, we were a Charmin toilet paper family. But the report found the product had 13 parts per million of organic flourine, the marker tested to determine how much PFAS is in something.
The next logical move was to install a bidet and ditch toilet paper altogether.
Since this investment would cut down our PFAS exposure - plus regular grocery costs - we decided to splurge on a nice one.
Ours cost about $400. I'll admit, we were sticker shocked at first, and while there are cheaper options, we couldn't resist the heated seat and 'customizable spray options.'
While I'm excited about the changes I've made, I know a lot more can be done, but it's all about baby steps - implementing realistic small changes over time that can add up to making a big difference.
