BCPP Overview: How can I reduce my exposure to potentially harmful chemicals?

Making informed choices about the products you use, the food you eat, and your home environment can significantly decrease your overall chemical burden.[1][2] While individual exposures may seem small, they accumulate over time, and reducing this cumulative “chemical load” may help lower breast cancer risk.[3] Your daily personal care routine offers many opportunities to reduce chemical exposure:

Product selection strategies:

• Read ingredient labels: Choose products with shorter, simpler ingredient lists containing recognizable substances[4]
• Avoid specific chemicals: Look for products free from parabens (methylparaben, propylparaben, butylparaben), phthalates (often hidden in “fragrance”), and formaldehyde-releasing preservatives[5][6]
• Choose fragrance-free: Select unscented products or those scented only with essential oils, as synthetic fragrances can contain dozens of undisclosed chemicals[7]
• Skip antibacterial products: Avoid soaps and cleansers containing triclosan or triclocarban, which have endocrine-disrupting properties and aren’t more effective than regular soap[8]
• Use aluminum-free deodorants: Consider natural deodorants without aluminum compounds, parabens, or synthetic fragrances[9]
• Minimize makeup use: When you do use cosmetics, choose mineral-based or organic options with fewer synthetic ingredients[10]

Useful resources:

• The Clearya database rates personal care products for safety [11]
• Apps like Think Dirty or Healthy Living allow you to scan product barcodes for chemical information

What dietary changes can reduce chemical exposure?

Your food choices significantly impact your chemical exposure levels:

Produce selection:

• Prioritize organic: Focus on organic options for the “Dirty Dozen”—fruits and vegetables with the highest pesticide residues (strawberries, spinach, apples, grapes, etc.)[12]
• Wash thoroughly: Rinse all produce under running water, even items you’ll peel, and use a produce brush for firm items [13]
• Peel when appropriate: Removing peels reduces pesticide exposure, though you’ll lose some nutrients [14]

Food storage and preparation:

• Minimize canned foods: BPA and other bisphenols leach from can linings into food, especially acidic items like tomatoes [15]
• Choose glass or stainless steel: Use these materials instead of plastic for food storage and water bottles [16]
• Never microwave plastic: Heat increases chemical migration from plastic containers into food [17]
• Avoid plastic wrap contact: Don’t let plastic wrap touch food, especially fatty or hot items [18]
• Use safer cookware: Choose cast iron, stainless steel, or ceramic cookware over non-stick coatings that may contain PFAS [19]

Dietary patterns:

• Reduce processed foods: Highly processed items often contain more additives and chemicals from packaging [20]
• Eat lower on the food chain: Some persistent chemicals bioaccumulate in fatty tissues of animals; plant-based foods generally have lower levels [21]
• Choose wild-caught fish: Some farmed fish have higher levels of certain contaminants, though both options have nutritional benefits [22]

How can I improve my drinking water quality?

Water quality varies significantly by location and source:

Assessment and treatment:

• Test your water: Private well owners should test annually; public water users can review annual Consumer Confidence Reports [23]
• Install appropriate filtration: Choose filters certified for specific contaminants in your water:
  • Activated carbon filters for chlorination byproducts and some pesticides [24]
  • Reverse osmosis systems for PFAS, arsenic, and nitrates [25]
  • Distillation for a wide range of contaminants [26]
• Maintain filters properly: Replace cartridges according to manufacturer schedules to ensure effectiveness [27]
• Use cold water: For drinking and cooking, run cold water briefly before use, as hot water leaches more contaminants from pipes [28]

What changes can I make in my home environment?

Your indoor environment significantly affects chemical exposure:

Air quality improvements:

• Ventilate regularly: Open windows daily to exchange indoor air with outdoor air, reducing accumulation of volatile organic compounds (VOCs) [29]
• Use exhaust fans: Run kitchen and bathroom fans when cooking or showering to remove pollutants [30]
• Consider air purification: HEPA filters remove particles; activated carbon filters reduce chemical vapors [31]
• Add houseplants: Some plants help filter indoor air pollutants naturally [32]
• Avoid air fresheners: These release synthetic fragrances and VOCs; use natural alternatives like baking soda or essential oils [33]

Cleaning product selection:

• Choose plant-based cleaners: Select products with simpler, safer ingredient lists [34]
• Make your own: Effective cleaners can be made from vinegar, baking soda, castile soap, and water [35]
• Avoid harsh chemicals: Skip products containing quaternary ammonium compounds, chlorine bleach (or use sparingly), and synthetic fragrances [36]
• Read labels carefully: Look for third-party certifications like EPA Safer Choice or Green Seal [37]

Reducing plastic exposure:

• Minimize plastic use: Replace plastic items with glass, stainless steel, wood, or ceramic alternatives [38]
• Avoid plastics #3, #6, and #7: These types often contain more concerning chemicals [39]
• Don’t heat plastic: Avoid microwave use and dishwasher exposure for plastic items [40]
• Replace worn plastics: Discard scratched, cloudy, or damaged plastic containers that may leach more chemicals [41]

Additional home practices:

• Remove shoes indoors: This prevents tracking in pesticides, industrial chemicals, and other outdoor contaminants [42]
• Dust and vacuum regularly: Use HEPA-filter vacuums and damp cloths to capture dust containing settled chemicals [43]
• Choose safer furniture and textiles: Select items without stain-resistant treatments or flame retardants when possible [44]
• Avoid synthetic fragrances: This includes scented candles, plug-in air fresheners, and laundry products [45]

What about reducing environmental exposures?

Consider these broader environmental factors:

• Limit time near high-traffic areas: Avoid exercising near busy roads during peak traffic hours to reduce air pollution exposure [46]
• Check local air quality: Monitor Air Quality Index reports and limit outdoor activities on high-pollution days [47]
• Be aware of occupational exposures: Follow workplace safety protocols and use appropriate protective equipment [48]
• Know your neighborhood: Research nearby industrial facilities and their emissions using EPA databases [49]

How can I make sustainable changes?

Implement these strategies gradually:

• Start with high-impact changes: Focus first on items you use daily or in large quantities
• Replace as you run out: Switch to safer alternatives when current products need replacing rather than discarding everything at once
• Prioritize based on concern: Address the chemicals most strongly linked to health effects first
• Make it affordable: Many safer alternatives (like homemade cleaners) cost less than conventional products
• Share knowledge: Help friends and family understand these issues and make changes together

Bibliography

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