Chanelle DeGraff, MS, CNS, is a Clinical Nutrition Specialist and Captivating Nutrition & Wellness founder. She specializes in gut health, autoimmune conditions, and women's wellness and empowers her clients with personalized nutrition strategies. Her approach combines academic knowledge with real-life experience as a mother of seven.
In today's world, we enjoy many conveniences that improve our daily lives, such as nonstick cookware, water-resistant fabrics, and stain repellents. However, many everyday products contain substances commonly known as "forever chemicals." These chemicals, scientifically referred to as per- and polyfluoroalkyl substances (PFAS), are synthetic compounds that do not easily break down in the environment or the human body, earning them their nickname.
Health professionals and environmentalists are particularly concerned about forever chemicals because they have been linked to various health issues, including hormonal disruptions, immune system problems, liver damage, and even certain types of cancer. Additionally, these substances can contaminate water supplies and accumulate in the food chain, posing risks to human health, wildlife, and ecosystems.
For more information on taking control of your hormone health, dive into this article. Harnessing Your Hormone Harmony – 5 Essential Tips For Menstrual Cycle Syncing
It is crucial to understand what forever chemicals are and how they affect our health and the environment. By staying informed about the products we use and the potential risks they may pose, we can make more conscious choices. Strategies for protecting ourselves and our families include selecting products free from PFAS, opting for safer alternatives, and advocating for regulations that limit the use of these harmful substances. Through awareness and proactive measures, we can work toward reducing our exposure to forever chemicals and safeguarding our health and the planet.
Common sources of PFAS
PFAS are used in many daily products, including:
Non-stick cookware: Many pans are coated with PFAS to prevent food from sticking.
Water-resistant clothing and gear: Outdoor clothes, jackets, and gear often contain PFAS to repel water and stains.
Stain-resistant carpets and furniture: PFAS are applied to carpets and furniture to resist stains and spills.
Food packaging materials: Takeout containers, microwave popcorn bags, and pizza boxes often use PFAS to protect against grease.
Firefighting foam: Some firefighting foam contains PFAS to help control flammable liquid fires.
Cosmetics and personal care products: Some makeup and skincare items may have PFAS for durability and water resistance.
The health implications of PFAS exposure
Research on forever chemicals is ongoing, and studies show potential health risks from PFAS exposure. While scientists need to conduct more research to understand the long-term effects, current findings suggest that PFAS may be linked to:
Hormonal disruption
PFAS can disrupt hormone levels in the body, potentially affecting reproductive health. Their interference with hormone regulation may result in issues such as altered fertility, changes in menstrual cycles, and other reproductive health problems.
Immune system effects
Exposure to PFAS has been shown to harm the immune system. This weakening can make individuals more susceptible to infections, as the body’s ability to fight pathogens is compromised. Additionally, research indicates that exposure to PFAS may diminish the effectiveness of vaccines, potentially leading to a reduced immune response following vaccination.
Liver and kidney damage
Long-term exposure to elevated levels of PFAS can result in serious health consequences, particularly affecting the liver and kidneys. Studies have shown that such exposure may lead to liver damage, impaired kidney function, and a range of associated health issues. Additionally, there is evidence suggesting that chronic exposure to PFAS could heighten the risk of developing specific types of cancer linked to these organs.
Developmental problems
Exposure to PFAS during pregnancy can have profound health implications for the developing fetus. Research indicates that such exposure is linked to low birth weight, which can pose risks for the infant's health and potential developmental delays that may affect the child's growth and learning abilities later in life. It is essential for pregnant individuals to be aware of sources of PFAS and to take precautions to minimize their exposure for the health of their child.
Heart health risks
Recent studies have indicated that exposure to PFAS may significantly increase the risk of developing high cholesterol and high blood pressure. These two conditions are not just concerning on their own; they are essential risk factors linked to the development of heart disease. The implications of these findings suggest that reducing PFAS exposure could be vital for improving cardiovascular health and preventing associated diseases.
Environmental impact: A global concern
PFAS pose significant risks to human health, ecosystems, and wildlife. Their accumulation in soil and water presents serious environmental challenges, impacting various species and disrupting natural habitats. The persistent nature of PFAS compounds means they can remain in the environment for years, posing ongoing risks to wildlife and human populations that rely on clean water and healthy ecosystems.
Water contamination
One significant concern is that PFAS (per- and polyfluoroalkyl substances) can contaminate water sources. They seep into groundwater, rivers, and lakes, harming aquatic life and compromising drinking water. This widespread contamination raises urgent questions about the need for stricter water treatment regulations.
Wildlife pollution
PFAS have been detected in various animal species, from fish in remote locations to birds and mammals near human habitats. Their presence can disrupt food chains and negatively affect biodiversity.
Soil contamination
PFAS can accumulate in soil, hindering plant growth. Contaminated soil may lead to the uptake of these chemicals by crops, raising concerns about food safety. This poses risks to both human health and sustainable farming practices.
Top 3 ways to lower your exposure
While forever chemicals present a challenge, practical steps can help reduce your exposure. By making simple choices, you can minimize contact with these harmful substances.
1. Be mindful of your cookware and food packaging
Choose PFAS-free cookware
To minimize your exposure, assess your kitchen tools. Non-stick cookware may contain PFAS. Consider opting for:
Stainless steel pots and pans
Cast iron cookware
Ceramic-coated options
Glass baking dishes
These materials cook well and eliminate a significant source of PFAS.
Rethink food packaging
Many food packaging materials, especially those that resist grease or water, can contain PFAS. To reduce exposure:
Choose fresh, unpackaged produce when possible.
Select foods stored in glass or paper containers.
Avoid microwave popcorn bags and fast-food wrappers.
Transfer takeout food to your dishes right away.
Being mindful of food packaging can help reduce your intake of these chemicals.
2. Filter your drinking water
Invest in a quality water filter
Since PFAS can contaminate water sources, it is crucial to filter your drinking water. Consider these options:
Activated carbon filters
Reverse osmosis systems
Ion exchange treatment units
When picking a filter, choose one specifically certified to remove PFAS. Regular maintenance and filter changes are essential for effectiveness.
Stay informed about local water quality
Stay informed about water safety by:
Requesting a water quality report from your local utility.
Keeping up to date on PFAS advisories in your area.
Consider independent testing if you use a private well.
Knowing about your water source helps you make better decisions about filtration and possible alternatives.
3. Scrutinize personal care products
Read labels carefully
Many personal care items, like cosmetics and lotions, may contain PFAS. To lower exposure:
Look for "PFAS-free" or "fluorine-free" on labels.
Avoid products with ingredients that include "fluoro" or "perfluoro."
Choose natural or organic products when possible.
Simplify your routine
Consider using fewer personal care products each day. This can help reduce PFAS exposure and benefit your skin and overall health.
The road ahead: Innovation and alternatives
As people become more aware of the PFAS issue, industries and researchers seek safer options. This is important for creating a future where we can use advanced materials without harming our health or the environment.
Emerging alternatives
Several promising alternatives to PFAS are being developed:
Silicone-based water repellents for fabrics
Plant-based materials for food packaging
Fluorine-free firefighting foams
Bio-based non-stick coatings for cookware
While these alternatives seem promising, they need careful testing to ensure they don’t create new risks.
Nutritionally supporting health and detoxification
Our bodies can naturally eliminate toxins, but good nutrition can help this process. A balanced diet full of vitamins, minerals, antioxidants, and fiber supports liver function and digestion, which allows our body to get rid of harmful substances. Key foods like leafy greens, cruciferous vegetables, berries, and plenty of water are essential for these processes. Focusing on nutrition can strengthen our body's defenses and improve our overall health and well-being.
The importance of nutritional support for detoxification
Our bodies possess highly efficient detoxification systems, primarily in the liver, kidneys, and digestive tract. The liver plays a central role by breaking down harmful substances and converting them into less toxic compounds that can be easily excreted. The kidneys filter waste products from the blood and remove them through urine, while the digestive tract processes food and eliminates waste.
Despite these robust systems, modern life exposes us to a higher level of toxins from various sources, such as pollution, processed foods, and chemicals. This increased toxic burden can sometimes overwhelm our body's natural ability to detoxify. It is important to provide targeted nutritional support to support these essential processes. This can include incorporating antioxidants, vitamins, and minerals into our diets, which can help enhance detoxification and improve our overall health and well-being.
Dietary pattern supporting detoxification foods to enjoy
High-fiber foods: oats, brown rice, quinoa, beans, legumes, and sweet potatoes
Lean proteins: organic chicken, turkey, and fish
Cruciferous vegetables: broccoli, cauliflower, and cabbage
Leafy greens: spinach and kale
Citrus fruits: lemons, limes, and grapefruit
Healthy fats: nuts, seeds, avocados, and olive oil
Herbs and spices: garlic, ginger, and turmeric
Berries and grapes
Green tea
These foods provide essential nutrients, antioxidants, and compounds supporting liver function and detoxification.
Foods to avoid
Fatty foods: fast food and fried foods
Sugary foods and drinks: candy, soda, energy drinks, cookies, cake, ice cream
Processed foods: crackers, pretzels, cereal, frozen dinners, canned soup
Processed meats: cold cuts, bacon, sausage
Foods high in saturated fats: butter, cream, beef, and fatty cuts of meat
Alcohol
These foods can burden the liver and hinder its detoxification processes.
Key nutrients for detoxification B vitamins and folate
B vitamins are essential for the liver’s detoxification. B6, B12, and folate help the liver process and eliminate toxins. To get enough B vitamins, eat foods like:
Leafy greens (such as spinach, kale, and collard greens)
Legumes (including lentils, chickpeas, and black beans)
Whole grains (like brown rice, quinoa, and oats)
Nuts and seeds (such as almonds and sunflower seeds)
Antioxidants
Antioxidants help protect your body from damage and support detoxification. Essential antioxidants include vitamins C and E and various nutrients found in plant-based foods. To increase your antioxidant intake, eat more of the following:
Berries (like blueberries, strawberries, and raspberries)
Citrus fruits (such as oranges, grapefruits, and lemons)
Colorful vegetables (including bell peppers, carrots, and sweet potatoes)
Green tea
Sulfur-containing compounds
Foods high in sulfur are essential for helping the liver detoxify. Cruciferous vegetables are especially good for this because they contain glucosinolates, which support liver function. Here are some sulfur-rich foods to include in your diet:
Broccoli
Cauliflower
Brussels sprouts
Garlic
Onions
Fiber
Fiber is essential for good digestion and helps the body remove toxins. A diet high in fiber can bind to toxins in the intestines and help get rid of them. You can increase your fiber intake by eating:
Whole grains like oats, brown rice, and quinoa
Legumes such as lentils, beans, and chickpeas
Fruits and vegetables with edible skins
Chia seeds and flaxseeds
Hydration for detoxification
Staying adequately hydrated is essential for helping your body remove toxins. Water flushes out toxins through urine and sweat. Aim to drink 8 to 10 glasses of filtered water every day. You can also improve hydration and detoxing by drinking:
Herbal teas like dandelion, ginger, or nettle
Fresh vegetable juices
Coconut water
Detoxifying foods
Incorporating specific foods known for their detoxifying properties can further support your body's natural cleansing processes. Some powerful detoxifying foods include:
Cruciferous vegetables
Broccoli, cauliflower, and cabbage help your body get rid of toxins. They contain sulforaphane, which helps your liver remove harmful substances. These vegetables also have DIM (diindolylmethane), which supports hormone balance and removes extra estrogen from the body.
Leafy greens
Dark leafy greens like kale, spinach, and collard greens are very nutritious. They contain chlorophyll, which helps remove toxins from the blood. They are also high in vitamins, minerals, and fiber, which support overall health and help with detoxification.
Citrus fruits
Grapefruits, lemons, and limes are excellent choices for liver detoxification. They contain pectin fiber, which helps bind cholesterol and heavy metals and aids in their removal from the body.
Additionally, these citrus fruits’ high vitamin C content supports the liver's detoxification processes.
Garlic and onions
These strong-smelling foods are high in sulfur compounds that help activate liver detox enzymes. They also contain allicin, which has antibacterial benefits and helps support the immune system.
Fatty fish
Fish high in Omega-3, like salmon, mackerel, and sardines, can help lower inflammation and support your liver. Eating these fish can stop excess fat from building up in the liver and keep enzyme levels healthy.
Supplements for detoxification support
A healthy diet is the best way to support your body's detox process. Certain supplements can also help:
Milk thistle: This herb has long been used to support liver health. Its main ingredient, silymarin, has strong antioxidant and anti-inflammatory qualities. It helps protect liver cells and increases the production of glutathione, an important antioxidant for detoxification.
Dandelion root: Known as a liver tonic, dandelion root may help increase bile flow, aiding liver detox. It also acts as a natural diuretic, allowing the body to eliminate toxins. You can easily add dandelion tea to your routine.
Turmeric: The main ingredient in turmeric, curcumin, has potent anti-inflammatory effects. Studies show that curcumin protects the liver from damage and increases glutathione levels, supporting healthy liver function.
Toxin binders: These natural compounds attach to toxins and help remove them from the body, preventing reabsorption. Some examples are chlorella, activated charcoal, bentonite clay, modified citrus pectin, zeolite, and humic and fulvic acids.
Always talk to your primary care physician before starting any new supplement, especially if you have health concerns.
Lifestyle practices to support detoxification
To help your body remove toxins, consider these lifestyle habits:
Get quality sleep
Getting enough sleep is crucial for your body’s repair and detoxification processes. Aim for 7 to 9 hours of quality sleep each night. Establishing a consistent bedtime and wake time is essential for supporting your circadian rhythm.
Exercise regularly
Aim for at least 30 minutes of moderate exercise most days. This activity boosts circulation, helps you sweat, and supports lymphatic flow.
Manage stress
Chronic stress can slow down your body’s ability to detox. To reduce stress in your daily life, use techniques like meditation, deep breathing, or yoga.
Get quality sleep
Getting enough sleep is essential for your body’s repair and detox processes. Aim for 7-9 hours of sound sleep each night.
Detox methods for self-care
Several self-care practices can help your body detoxify:
Sauna sessions: Using a sauna makes you sweat, which helps remove toxins. It also activates the part of the nervous system that is key for liver health.
Castor oil packs: This home remedy may help your liver and lymphatic system. To use it, soak a cloth in castor oil, place it on your abdomen, and cover it with a heating pad for 30 to 60 minutes.
Epsom salt baths: Epsom salts contain magnesium, which supports detox. Soaking in a bath with Epsom salts can help clear out toxins and make you feel relaxed.
Dry brushing
Before you shower, try dry brushing your skin. This can help your lymphatic system and improve circulation.
Creating a detox-friendly diet plan
To help your body detoxify, create a balanced and nutritious diet plan. Here’s a simple daily menu for detox-friendly eating:
Breakfast:
Drink a green smoothie made with spinach, banana, berries, and plant-based protein powder.
Have chia seed pudding topped with fresh berries and chopped nuts.
Lunch:
Enjoy a large salad with mixed greens, grilled salmon, avocado, and colorful vegetables.
Use a dressing of lemon juice and olive oil.
Snack:
Snack on a sliced apple with almond butter.
Have a handful of mixed nuts and seeds.
Dinner:
Make a stir-fry with broccoli, bell peppers, onions, and either tofu or lean chicken.
Serve it over brown rice or quinoa.
Evening:
Drink herbal tea, like dandelion or ginger.
PFAS (per- and poly-fluoroalkyl substances) are serious problems for human health and the environment. By raising awareness and working together, we can make progress in addressing this issue.
Although PFAS stays in the environment for a long time, seeing more people taking action and finding solutions is encouraging. Our choices can make a difference. Simple actions, policy changes, and scientific advancements all help.
To reduce your exposure to PFAS, make informed choices. Choose PFAS-free cookware, use good water filters, and check the ingredients in personal care products. Support your body’s natural detox process with good nutrition. Eat nutrient-dense foods, stay hydrated, and consider supplements that help your body eliminate toxins.
Detoxing is a continual process that requires regular healthy choices. Always talk to a healthcare professional before making significant changes to your diet, especially if you have health issues.
By adopting a detox-friendly lifestyle, you can support your health. Start with small changes, take time, and consider how your body feels. Together, we can create a healthier future for ourselves and our planet.
Read more from Chanelle DeGraff
Chanelle DeGraff, Clinical Nutrition Specialist
Chanelle DeGraff, MS, CNS, is a Clinical Nutrition Specialist and Captivating Nutrition & Wellness founder. She holds a Master's degree in Clinical Nutrition and is certified as a Nutrition Specialist, bringing a wealth of knowledge to her practice. Chanelle specializes in gut health, autoimmune conditions, and women's wellness, and she empowers clients through personalized nutrition strategies. As a mother of seven, she understands the challenges of balancing nutrition with real-life demands. Chanelle's approach focuses on intuitive eating and whole foods, encouraging clients to abandon calorie counting and adopt a natural approach to nourishment.
