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Environmental Exposure
Good morning and welcome to a special edition mini resolution! Today we will be addressing the toxins and toxicants that have demonstrated associations with neurodegeneration and declining cognitive function. Note that we’ve packed a lot of information into today’s Motivated Monday’s special edition. Click the “view this post in your browser” link above and then bookmark this blog so you can refer back to it when needed! Toxins occur in nature and are all around us. Examples include mold or heavy metals, like lead and copper. Toxicants are manufactured substances, such as plastics and pesticides. Toxins and toxicants alike can make their way into the air we breathe, the water we drink, the food we eat and can even be absorbed by the skin. Toxins and toxicants can impact neurology by:
Some substances, like forever chemicals, heavy metals and microplastics and nanoplastics (or “MNPs”), persist in the environment and our bodies. They are lipophilic (fat loving), meaning long-term chronic exposure can cause bioaccumulation in fat, both in humans and in our food chain. Certain substances (like BPA) may be rapidly metabolized into a reduced toxic form and then excreted, but not before impacting the body. Thus, reducing our exposure can be very impactful as a long-term strategy to chronic exposure. How can we do that? Let’s focus on what we can control, like the exposure to toxins and toxicants in our homes. But everyone’s exposure and genetic susceptibility varies, as does our ability to protect ourselves from these substances. Our goal is to generate awareness, not fear. THE BACKSTORY Earlier this year, researchers announced the astounding discovery that microplastics and nanoplastics were found in the post-mortem brains of humans. How much plastic did they find, and how did they get there? Microplastics and nanoplastics (simplified here as “MNPs”) are everywhere—in the air we breathe, the water we drink and the food we eat, and as many as seven grams were found in the study specimen. By weight, that is the equivalent of a teaspoon. Researchers dug deeper and did a comparative analysis between the autopsies from 2016 and 2024, and the 2024 autopsied brains demonstrated a 50% increase in MNPs. Further, the brains of those with a diagnosis of dementia had 3-5 times higher concentrations of MNPs than those without a dementia diagnosis. Importantly, this is a correlation and does not imply causation of dementia by MNPs, but it does lay the groundwork for our conversation today regarding environmental exposure and the associated risks of cognitive decline and neurodegeneration. Unlike our resolutions around exercise and diet, where the research is robust, this topic is more controversial. What we know about the impacts of toxins and toxicants on the human condition is largely drawn from people with occupational exposure in agriculture, manufacturing and certain hobbies. Historically, these individuals became canaries in coal mines due to their higher-than-normal exposures. And unlike diet and exercise where you can intentionally expose some study participants and not others to the study variable, it would be unethical to intentionally expose any study participants to a toxin or toxicant. Thus, our studies are largely based upon epidemiology (rates of diseases in populations) and animal research or models (or autopsied humans in the case above). EXPOSURE IN OUR FOOD & FOOD PRODUCTS Diet is the main source of exposure to toxins and toxicants. Let’s break several of these food-related concerns. Heavy metals Did you ever read a headline about heavy metals found in processed food, such as baby food or protein powder, and think to yourself, “What the heck?” Well, the potential contamination may come from one of two sources. One, manufacturing equipment itself may generate shavings of metal that end up in the product on the shelf. Or, two, since heavy metals naturally occur in the Earth’s crust, they may contaminate raw materials purchased by manufacturers from countries where regulations are more relaxed. Thus, It is also important to read labels for the country of origin, which is required of certain foods under certain conditions. In some cases, sourcing your ingredients from countries that tightly regulate their food production, such as Australia and New Zealand, is a better option. In fish, one of the biggest concerns is mercury. This wallet card can be helpful when dining out or at the fish market. In rice, where arsenic is a concern, you can use the parboil method to substantially reduce arsenic. Plastic Can you go a day or even an hour, without coming into contact with plastic? It’s virtually impossible! Plastic is ubiquitous in our lives—it’s in, on and around everything. BPA is a chemical used in the manufacturing of plastic and resins to make them more durable, often found in food and beverage products like food storage containers and water bottles. While BPA in plastic has garnered the most attention as a threat to our health, purchasing “BPA-free” plastic is not always an effective strategy because BPA alternatives like BPS and BPF possess the same if not worse adverse effects on our health. So when plastic cannot be avoided, you can manage your exposure by keeping in mind that the nature of the food itself impacts the absorption of plastic on our foods, as does the temperature. Acidic, salty, fatty foods and foods/beverages at hot temperatures are more likely to absorb plastic. We strongly urge you to never microwave your food in plastic containers. Pesticides and Herbicides Click here for our Motivated Mondays 2025 Special Edition on “cides” in our food to help you manage your exposure. SAFER ALTERNATIVES: Food Storage This blog does a good job of describing alternatives to plastic storage (sorry, Tupperware!) including bamboo and ceramic options, beeswax and silicone storage baggies. Also, upon returning home from the grocery store, it is advisable to remove food wrapped in plastic and transfer it to a safer alternative. Disposable Goods Disposable cutlery can be made from biodegradable materials such as bamboo, sugar cane and corn. There are also edible cutlery options! Likewise, paper plates lined with BPA or PFAs can be substituted with bamboo or, if entertaining and looking for something a little fancier and pricier, palm leaves. Shelf-Stable Goods While BPA is most commonly known for its use in plastic products, it is also used in the lining of many canned goods to prevent metal corrosion. But even with canned goods, BPA-free isn’t necessarily a good option. The best alternative to canned food is fresh food, but fresh food is not always available or easily procured. Few of us plan to cook and puree our own pumpkin for pie at Thanksgiving, or fire-roast and dice our own tomatoes for Bolognese. Here is a list of companies diligently working to be transparent and choose better can-lining materials, according to one journalist. Interestingly, one study found that rinsing canned goods like beans seems to minimize the BPA on the food items. Coffee Makers Don’t shoot the messenger on this one, but cheap coffee machines are full of plastic. From the water reservoir to the dispenser, even the coffee pods or k-cups! Here are a few alternatives. EXPOSURE IN THE AIR Since toxins and toxicants can enter the home via your central heating and air conditioning, the use of a MERV 8-13 filter on your HVAC system is suggested. In addition, some toxins or toxicants can be generated within the home (e.g., mold or chipping lead paint). In such cases, an indoor air purifier can help, both mechanically and via activated carbon filters. Ideally, you’ll want to select one that removes particulate matter as small as PM 2.5. You can even have your air quality tested by an industrial hygienist. EXPOSURE IN OUR WATER Whether naturally occurring in the environment or a product of human activities, toxins and toxicants can enter the water supply by runoff into our aquifers. This can also affect bottled water, which often originates from a tap, not a spring. Keep in mind, even though our water supply is routinely tested, guidelines regarding allowable limits may not meet the muster for your family. Your local water company is tasked with monitoring your water safety, so your first stop is to contact them for a water report. Testing the water from your own tap is probably a good extra step because a lot can happen between the reservoir and your home. Here is the EPA’s guide to certified labs for water testing. You may recall another resource, from our July stay hydrated resolution, the Environmental Working Group’s webpage. You can input your zip code and utility company, and they will advise you of common contaminants in your water supply and make recommendations for the type of water filter to purchase. If you use well water, the EPA recommends annual testing. You may alternatively decide to abandon the extra step of testing and just install a water filter, which is a market with many options. Point of entry (POE) filtration systems can be installed where your home connects to the water supply. If you live in an apartment and are unable to install a POE, filters can be added to your showers and faucets. For filtration, the EPA provides a comprehensive document discussing the types of water filters that are best for contaminants. Or you can reference the EWG’s site mentioned above. An industrial hygienist can also help you assess your water quality and implement solutions as indicated. OTHER CONSIDERATIONS AROUND THE HOME Pesticide-use in the home Human exposure can occur inadvertently by in-home use of “cides,” through inhalation, dermal contact and ingestion via food and water. Acute exposure can lead to poisoning and, because the “cides” are lipophilic, long-term chronic exposure can cause bioaccumulation in body fat, both in humans and in our food chain. The decision to use the “cides” in and around the home is a personal one. Pesticides and herbicides serve a valuable purpose in public health (eliminating disease causing vectors such as rodents and mosquitoes). The benefit of the “cide” must be weighed with the risk of use, especially if you have children or pets who, unlike you, may lick the baseboards after a spray. The University of California has an excellent overview for use of pesticides in and around the home. If you garden, here is an article about general non-chemical pest controls, the specifics of what you need will vary by what you grow and the type of pests you encounter. Paint Lead paint was banned in 1978, and homes built before then may contain lead. Importantly, intact paint (i.e., not chipping or flaking) is considered safe as long as it remains that way, but paint that is compromised can be of concern. Here is the EPA information on lead paint. An industrial hygienist can also assess your home for all environmental concerns and recommend solutions or ways to minimize risk. Personal care products For safer personal care products, the Environmental Working Group provides lists of products they have verified that are free of concerning chemicals. If you are interested in learning what heavy metals the government allows in and how much, you can review this document from the FDA. Smoking We all know cigarettes contain harmful ingredients like nicotine, carbon monoxide and tar, but did you know they also contain heavy metals like arsenic, cadmium, chromium, nickel and lead? For this reason, and countless others, you may want to think twice about buying that next pack. If you need help quitting smoking, contact your concierge physician. Hobbies Certain hobbies such as jewelry making, painting, pottery and stained glass making have the potential to expose the artist to heavy metals. You may wish to source materials from this verified list curated by the Art and Materials Creative Institute. Dental The first recorded use of dental amalgams dates back to the Tang Dynasty in 659 CE. The decision to remove dental amalgams is a personal one, as the removal process itself creates the risk of mucosal absorption, ingestion and inhalation of mercury. If you decide to engage in a conversation with your dentist about the removal of dental amalgams, be sure to ask about the precautions they take, which should include use of dental dams (used to isolate the operative site to prevent mucosal absorption or ingestion). To avoid inhalation and high-volume suction, HEPA room air filters and an oxygen mask are recommended. We’ve left you with a lot of information this week. Feel free to reach coach Michele with any questions. We’ll see you next week to kick off our NEW mini resolution for September!
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MICHELE MCCAMBRIDGE, MPH, MSMichele is the Senior VP of Membership Development at Concierge Choice Physicians. She is also a professional in the areas of nutrition, fitness and wellness. Archives
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