Toxins

Medical conditions linked to toxic chemicals include:

• Obesity

• Metabolic syndrome

• Diabetes

• Cardiovascular disease

• Alzheimer's and Parkinson's diseases

• Cancers

• Multisystem complaints like fibromyalgia and multiple chemical sensitivities

Reducing Dietary Exposures:

Here are some tips for reducing your exposure to harmful chemicals in your diet:

Animal Products:

1. 1.Choose organic and low-fat or no-fat animal products: This can help reduce your exposure to PCBs, PBDEs, dioxins, PAHs, OCs, and OPs. Examples include organic dairy, eggs, and lean meats.

2. 2.Choose cooking methods that minimize char and fat drippings: Steaming, poaching, and baking are better choices than grilling or frying.

3. 3.Consult local wildlife agencies before eating freshwater fish: They can advise you on fish contaminated with PCBs, dioxins, and PBDEs.

4. 4.Limit farmed salmon and large carnivorous fish: Farmed salmon can be high in PCBs, while larger fish like swordfish and tuna tend to accumulate mercury, PBDEs, and PCBs. Opt for smaller fish like sardines, anchovies, or wild salmon based on the Environmental Working Group's Good Seafood Guide.

5. 5.Use glass, ceramic, or stainless steel containers for hot food: Avoid plastic containers, especially when heating food, to minimize phthalate exposure.

6. 6.Avoid plastic water bottles, travel mugs, and bladder-style hydration reservoirs: Opt for reusable bottles made from non-toxic materials.

7. 7.Avoid plastic food and beverage containers under high heat: This can leach phthalates into your food.

8. 8.Skip vinyl cling wrap and canned foods with BPA: Choose BPA-free alternatives for both.

9. 9.Limit foods high in arsenic, such as rice syrup and high-fructose corn syrup: Choose natural sweeteners like honey or maple syrup instead.

10. 10.Reduce processed foods containing BHT, BHA, benzoate, sulfites, and artificial colorings and sweeteners: These additives have been linked to various health concerns.

11. 11.Choose local, seasonal, and organic produce whenever possible: This can help reduce your exposure to pesticides and other harmful chemicals. Wash all fruits and vegetables thoroughly, even organic ones, to remove surface contaminants.

12. 12.Be mindful of AGEs (Advanced Glycation End Products): These harmful compounds form when foods like meats and fries are cooked at high temperatures. Choose cooking methods that minimize AGEs production and opt for whole, unprocessed foods.

13. 13.Limit aspartame consumption: Some studies suggest a link between artificial sweeteners like aspartame and neurological complications. Consider natural alternatives like stevia or monk fruit extract.

14. 14.Avoid fluoride intake: While fluoride is beneficial for dental health, excessive intake may have negative effects on cognitive function. Fluoride also kills some of the healthy oral bacteria. Consult your doctor if you have concerns about your fluoride intake.

15. 15.Limit monosodium glutamate (MSG): Some studies suggest that MSG may accelerate cognitive decline, although research is ongoing. Consider opting for natural flavorings instead.

16. 16.Avoid trans fats: Found in many processed and fried foods, trans fats can contribute to cognitive decline and other health problems. Choose healthy fats like olive oil, nuts, and avocados instead.

The Dirty Dozen and Clean 15: From https://www.ewg.org/

• Dirty Dozen: This list includes fruits and vegetables with the highest pesticide residues. Aim to buy these organic whenever possible. Examples include strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and sweet bell peppers.

• Clean 15: These fruits and vegetables tend to have lower pesticide residues. It's safe to buy these non-organic if budget or availability is a concern. Examples include onions, avocado, sweet corn, pineapple, mango, sweet peas, eggplant, cauliflower, asparagus, kiwi, cabbage, watermelon, grapefruit, sweet potatoes, and honeydew melon.

By following these tips, you can reduce your exposure to harmful chemicals in your diet and promote your overall health and well-being.

Reducing Home & Office Exposures:

• Consult the EWG Drinking Water Database and consider testing your water supply. Use an NSF-certified water filter if necessary to remove contaminants like lead, arsenic, cadmium, trihalomethane, atrazine, and benzene.

• Flush water from plumbing lines before drinking: Clear out stagnant water by flushing the toilet or running the tap for several minutes before consuming water. This helps reduce lead and other metal levels.

• Filter shower water: This removes chlorine and organochlorine pesticides (OCs). Additionally, avoid using new vinyl shower curtains, which can contain phthalates.

• Filter air in your bedroom and office: Air filters, ionizers, or even houseplants can help remove airborne toxins. Alternately keep the windows partly open as much as possible.

• Reduce indoor sources of PBDEs: Cover or replace older foam furniture and consider removing old carpets and padding, potential sources of the chemical.

• Safely handle mercury spills: Broken thermometers and fluorescent bulbs require careful cleanup. Wear gloves and use disposable materials to sweep and wipe up the pieces. Avoid vacuuming, as it can spread the mercury.

• Choose safer cleaning products: Opt for fragrance- and solvent-free detergents and cleaning agents to minimize phthalate exposure. Consult the EWG Guide to Healthy Cleaning for recommendations.

• Avoid unnecessary chemicals in everyday items: Skip Teflon pots and pans. Avoid stain-resistant clothing, carpet, and furniture, as they may contain PCBs.

• Minimize exposure to formaldehyde and solvents: Choose furniture and building materials made with minimal particleboard or medium-density fiberboard. If using pressure-treated wood, consider removing or painting it to reduce arsenic exposure. Opt for low- or no-VOC paints, glues, and sealants when possible.

Reducing Health Care & Personal Care Exposures:

• Promote general wellness: Staying well-hydrated and consuming alcohol in moderation are important for overall health.

• Quit smoking and avoid second-hand smoke: Exposure to cadmium and PAHs associated with smoking can have detrimental health effects.

• Choose fragrance-free personal care products: Opt for unscented products to minimize phthalate exposure. Avoid antiperspirants and antacids with aluminum and refer to the EWG Cosmetics Database for informed choices.

• Choose safer dental fillings: Composite fillings are preferable to metallic ones. Additionally, ensure your dentist follows proper procedures for removing silver fillings to minimize mercury exposure.

Reducing Work & Hobby Exposures:

• Identify your exposures: Consult Material Safety Data Sheets (MSDS) for any chemicals you use at work or during hobbies to understand potential toxins present.

• Protect yourself: Wear and maintain all appropriate personal protective equipment (PPE) recommended for handling specific chemicals. Keep any work clothes that may have come into contact with toxins separate from your home clothes.

Reducing Toxins on Food:

• Vegetable Cleaning Methods: A study in Food Control tested two methods for removing pesticides from vegetables: vinegar soak and salt water soak.

• Vinegar Soak: Fill a large bowl with 4 parts water to 1 part plain white vinegar. Soak vegetables for 20 minutes. While effective, this method may leave a taste residue.

• Salt Water Soak: Use a 10% salt solution (10 parts water to 1 part salt). This method also works well but may not be suitable for all vegetables.

• Fruit Cleaning Methods: Consumer Reports found baking soda to be effective in removing pesticides from apples. Mix one teaspoon of baking soda with two cups of water and soak apples for 15 minutes.

• General Tips:

• Rinse fruits and vegetables with clean water just before eating.

• Sensitive fruits like raspberries should be rinsed gently, not soaked.

• Mushrooms can be washed with water or rubbed with a damp cloth and patted dry.

• Specific Recommendations for the Dirty Dozen:

• Vinegar Soak: Strawberries, Spinach, Grapes, Cherries

• Baking Soda Soak: Nectarines, Apples, Peaches, Pears, Sweet Bell Peppers

• 10% Salt Solution: Potatoes, Celery, Tomatoes

Building Better habits for a Better Brain

Week 1. Reduce sitting time by increasing outdoor time - Plant something, improve your yard, walk at the beach etc..  Create an exercise time in your daily routine before 6 PM

Week  2. Avoid Refined Vegetable oils, Substitute extra virgin Olive oil. Eat nuts, blue berries, greens daily. Supplements as listed. 

Week 3. Begin a walking program 4 days per week. Begin strength training 3 days per week.  Create a time for memorizing scripture, poetry or other brain memory program such as relearning a language that you learned in school.  It needs to start easy and be enjoyable.

Week 4. Lengthen the time between Supper and Breakfast to +12. No snacking. 5 glass + glasses of water per day (2 to 3 Quarts).  Check labs.

Week 5. Wear blue-blocking glasses 2 hours before sleep. Avoid eating 3 hours before sleep.

Get sunlight daily, ideally before Noon.

Week 6. Avoid bottled water. Choose organic when possible.  Avoid non organic box cereals. Keep window partially open when possible.