Possibly one of the most underrated influences on our health and performance is the environment we interact with on a regular basis. From the air we breathe to various lotions we apply, exogenous factors play a bigger role in our health than we realize.
Below, I’ve outlined my principles for my environment, providing supplemental information when appropriate:
- Live where there is generally clean air with low concentrations of particulate matter.
- This probably seems like a no brainer but breathing clean air is much more nuanced and often not as simple as avoiding the outdoors on hazy days.
- Particulate matter smaller than 2.5 micrometers in diameter (PM2.5) poses the greatest risk to health given their ability to pass directly into the bloodstream, but it’s generally considered a good idea to avoid areas that have high levels of PM10 as well.
- This probably seems like a no brainer but breathing clean air is much more nuanced and often not as simple as avoiding the outdoors on hazy days.
- Get direct sunlight.
- Vitamin D is essential for optimal health and yet most people are deficient. Outside of quality sleep, few things come close to the health promoting effects of adequate sunlight exposure.
- I try to get 30 minutes before or after midday, if possible. In the winter, I make it a point to travel to warm sunny regions to increase my vitamin D stores.
- Some people blame their poor skin quality on too much sun exposure, but often overlooked is the role poor diet plays in this. Many of the inflammatory and oxidative foods like vegetable oils, grains, and alcohol seem to exacerbate damage and prevent repair as dietary vitamin D is far inferior to what is manufactured by the skin.
- A good rule of thumb is to limit daily sunlight exposure to half the time it would take to get a sunburn.
- I advise against all sunscreens. Most products contain a plethora of toxic chemicals (see below). Instead of applying sunscreen, cover up or sit under shade if at risk of sunburn.
- Vitamin D is essential for optimal health and yet most people are deficient. Outside of quality sleep, few things come close to the health promoting effects of adequate sunlight exposure.
- Avoid all sources of estrogenics.
- Estrogenics, once they’ve entered the bloodstream, bind to estrogen receptors all throughout your body. This causes a wide array of problems, such as developmental and reproductive harm, cancer, allergies and immunotoxicity, and much more.
- Estrogenics include, but are not limited to:
- Phytoestrogens – These are plant estrogenics that mainly come from soybean and flaxseed (because I don’t eat legumes or seeds, I never have to worry about this unless eating out). Lavender is another source of phytoestrogen (and many lavender-scented candles use a soy-based wax).
- Mycoestrogen – These are fungal estrogenics derived from zearalenone (ZEA) which often find their way into grains, coffee, chocolate, and other storage items. Mold can also be quite hazardous outside of estrogenic properties. I suggest getting your home and work environment tested to ensure you’re not being exposed. Fortunately, dietary sources of mycoestrogen can be mostly prevented by sticking to a diet of perishable foods (think meats, vegetables and fruits).
- Herbicide estrogenics – Atrazine is the most popular, which has been shown to chemically castrate frogs in tiny doses and is suspected to cause birth defects in humans. Stay away from herbicides and opt for manual removal of weeds.
- Soap estrogenics – Triclosan and alkylphenols (APEs) are often found in soaps and detergents, which can be absorbed through the skin via physical contact. Even some toothpastes have them.
- Sunscreen estrogenics – Benzophenone and 4-Methylbenzylidene Camphor are two estrogenics found in sunscreen. When met with UV light, they are capable of gluing to the receptor. Some have suggested this causes poor skin quality later in life.
- Artificial color estrogenics – Red number 3 and 40, which have been linked to inhibited dopamine uptake and increased hyperactivity in children.
- Fragrance estrogenics – Collectively known as parabens, these chemicals are typically present in anything scented, especially when the ingredient parfum (fragrance) is listed. These are some of the most widespread estrogenics and unfortunately some of the most damaging.
- Plastic additive estrogenics – collectively known as phthalates, this chemical is an additive in nearly all plastics and can leach into anything housed in it (even your water). They are also regularly used in perfumes and have similar effects to parabens. The clearer the plastic, typically, the higher the phthalate levels.
- Plastic ingredient estrogenics – BPA and BPS (Bisphenol A & S) are necessary ingredients to make plastic rather than an additive to “enhance” the product like phthalates do. The effect on the body is similar.
- Birth control estrogenic – EE2 is an ingredient used in oral female birth control that has been linked to so many adverse reactions in the body it would take up a whole page just listing them.
- Phytoestrogens – These are plant estrogenics that mainly come from soybean and flaxseed (because I don’t eat legumes or seeds, I never have to worry about this unless eating out). Lavender is another source of phytoestrogen (and many lavender-scented candles use a soy-based wax).
- EWG.org is the most comprehensive source for toxicity ratings of products, single ingredients, water sources and more. This website links resources whenever possible to substantiate their ratings. If an ingredient isn’t listed on EWG, you can search it on Pubchem which tends to be a more comprehensive list of chemicals used in our “self-care” products.
- Estrogenics, once they’ve entered the bloodstream, bind to estrogen receptors all throughout your body. This causes a wide array of problems, such as developmental and reproductive harm, cancer, allergies and immunotoxicity, and much more.
- Be wary of medical quick fixes.
- While prevention is the best medicine, sometimes we find ourselves in situations where medical intervention is necessary. Unfortunately, the monetary incentives driving medical care often lead to unnecessary pharmaceutical or surgical interventions. I have two general rules:
- If the issue is chronic in nature, it’s most likely reversible through the lifestyle adjustments.
- Antibiotics are rarely justified and come with downstream effects. Some of the research today is pointing to their overuse as the reason for the rise in autoimmune conditions. Reserve antibiotics only for the most serious of medical emergencies.
- If the issue is chronic in nature, it’s most likely reversible through the lifestyle adjustments.
- While prevention is the best medicine, sometimes we find ourselves in situations where medical intervention is necessary. Unfortunately, the monetary incentives driving medical care often lead to unnecessary pharmaceutical or surgical interventions. I have two general rules:
- Get in the habit of using heat and/or cold exposure for their health benefits.
- One of the forms of positive stress we can place on the body is that which is brought about by heat exposure (e.g., sauna) or cold exposure (e.g., ice bath). The literature is widespread on the topic, but I have found both to be useful in certain recovery protocols and/or when I’m seeking to elevate my training results.
- Hot yoga is amazing for injury rebound and was critical in my recovery from a sprained ankle, torn hip labrum, arthritic wrists, and more.
- One of the forms of positive stress we can place on the body is that which is brought about by heat exposure (e.g., sauna) or cold exposure (e.g., ice bath). The literature is widespread on the topic, but I have found both to be useful in certain recovery protocols and/or when I’m seeking to elevate my training results.
- Limit your EMF exposure, especially at night. High levels of EMFs have been shown to increase sympathetic nervous system activation, subsequently leading to poorer sleep and higher stress hormone.
This is by no means an exhaustive list, but it does a good job highlighting what are for me the greatest environmental factors to be aware of.