Looking to reduce toxins, utilize chemical free cleaning products within your home, and limit your exposure to potentially harmful chemicals to reduce the risk of cancer and its recurrence?

Are you overwhelmed and unsure where to start when it comes to what’s top priority when it comes to changing out cleaning, food storage, and/or cosmetic products? 

As a cancer survivor myself, I get it! I want to ensure I leave no stone unturned when it comes to controlling the controllables when it comes to my cancer risk. 

Although it would be nearly impossible to cover the few hundred substances that are “known, or reasonably anticipated, to cause cancer in humans” per the National Toxicology Program (NTP) (1), this article will review some of the simple steps you can take to reduce the toxins within your own home, including cleaning without chemicals. 

Let’s dive in! 

Should We Be Concerned with Environmental Exposures When it Comes to Cancer Risk?

Cancer and how it develops is an incredibly complex and multifactorial process – meaning it typically isn’t just one thing that causes cancer. 

It is never just one thing that causes cancer.

Some of the factors that increase cancer risk are modifiable, meaning we can control or change them – such as our nutrition approach. Others, such as inherited genetic mutations (a gene that comes from your parent(s)), are non-modifiable and we cannot change them. 

Research estimates that between 30 and 50 percent of all cancer cases are preventable through a focus of healthy lifestyle factors that include nutrition, exercise, and avoiding/reducing environmental exposures (2). 

As you likely know, we touch on nutrition big time within this blog, but today we’re going to focus on environmental exposures. 

Environmental exposures can include a laundry list of substances. These days, smoking is an obvious one to many, and a controllable exposure. Whereas, rather uncontrollable factors (for the most part) include radiation, industrial emissions, pollutants, and more. 

For the purpose of this article, we’ll be focusing on controllable factors within the home, such and chemical free cleaning products.

Empowerment Over Fear

Before we go any further, the first thing to know is that how much of an impact an environmental exposure may increase cancer risk is dependent on several factors – such as the amount of exposure, when someone has exposure, an individual’s genetic makeup, and more. 

Furthermore, it’s important to not become obsessive and ultimately increase fear surrounding the products we use at home. Stress and chronic stress has a link in human studies to a multitude of chronic diseases and stressing over this isn’t helpful!

So, if reading this article may increase your stress or fear, it would be better to come back to this article when you are in a place where you find this information empowering – rather than stress inducing. 

If you’re ready for empowerment, let’s move on.

What Chemicals May Increase Cancer Risk?

When it comes to reducing cancer risk, there are some chemicals found in everyday products we should be aware of and would be recommended to reduce our exposure, as much as possible.

Many of these chemicals are classified as xenoestrogens, or chemicals that can mimic estrogen in the human body. Furthermore, the term endocrine disrupting compounds (EDCs) are compounds that can mimic hormones within the human body, including estrogen, insulin, melatonin, and other hormones. This means these chemicals may attach to our natural hormone receptors (essentially, where the hormone works and does its job) causing a stronger, weaker, or even completely different action than the natural hormone. 

Unfortunately, exactly how certain chemicals may play a role in the human body is relatively unknown since many chemicals have not undergone testing for how they may or may not impact human health.  

Some of the common xenoestrogens and EDCs that have human or animal studies suggesting these chemicals may play a role in increasing cancer risk, include (but are not limited to): 

• Alkylphenols (3)
  
• Bisphenol A (BPA) (4)
  
• Phthalates (5)

Other chemicals found within our everyday life may increase the risk of DNA damage, which may increase the risk of cancer. The International Agency on Research on Cancer (IARC) and the National Toxicology Program (NTP) have identified the following (and many more) as “definitely” or “probably” carcinogenic – or cancer causing (6):

• Ethylene Oxide (6)
  
• Aromatic Amines, such as Heterocyclic Amines (6)

Although it may be impossible to completely eliminate exposure to these chemicals, let’s focus next on some actionable steps – such as chemical free cleaning products – you can take to reduce your exposure to these and many other potentially harmful chemicals.

1. Be Smart with Plastics and Ditch them When You Can

One of the first things that comes to mind when it comes to plastics is BPA. BPA is a common chemical we are frequently exposed to, primarily through certain plastics. 

One way to more easily identify these plastics is that they are commonly labeled with the recycle number 7. These plastics also commonly contain phthalates, another concerning chemical on our list. 

Typically Found:

Thermal receipts, the lining of food cans, plastic water bottles. 

Tips to Reduce Exposure: 

• Use fresh or frozen produce when possible. When using canned foods, such as beans, search for a can with a marking stating it is not lined with BPA. 
  
• Ditch the receipt when making purchases. 
  
• Choose glass or stainless steel water bottles, food containers, etc. whenever possible.
  
• If using plastic products, do not heat them in the microwave or add them to the dishwasher. These compounds leach into food products especially when the plastic is heated. 

2. Make Your Own Chemical Free Cleaning Products to Avoid Alkylphenols (& Other Toxins)

As previously mentioned, alkylphenols are a group of chemicals which are known as EDCs. They are most commonly found in detergents and cleaners. 

Typically Found:

Within cleaning products and detergents that contain (look for these on the label) – propylphenol, butylphenol, amylphenol, heptylphenol, octylphenol, nonylphenol, dodecylphenol, methylphenol, and ethylphenol. 

Tips to Reduce Exposure: 

• Read the labels of your products and purchase cleaning products without the above listed chemicals for 

• For chemical free cleaning, consider making your own, effective at-home cleaning products.
  
• All-Purpose Citrus Cleaner: 1 part white vinegar, 1 part water, citrus peel.
  • Combine the ingredients and allow the citrus to infuse for at least one week. Transfer to a reusable, glass spray bottle. 
  • Avoid using vinegar on stone or ceramics. 

• All-Natural Scrub: Juice from ½ lemon + 4 tablespoons baking soda.
  • Make a paste between the lemon juice and baking soda. Apply the mixture to any place that needs a heavy duty scrub. 
  • Rinse with water and a clean cloth. 

• Streak Free, Natural Glass Cleaner: 250 mL water + 3 tablespoons white vinegar + 60 mg rubbing alcohol.
  • Add mixture to a reusable, glass spray bottle.
  • Use as you would use any other glass cleaner.

3. Choose Healthier Cosmetic and Personal Care Products

Unfortunately, phthalates are classified as EDCs and are incredibly common within not only our plastic products (as mentioned above), but also our cosmetic and personal care products. 

Cosmetic products also commonly contain ethylene oxide, so the following tips to reduce exposure also apply to ethylene oxide. 

Typically Found:

All over the place! Shower curtains, plastic food packaging (recycle #7), cosmetics, personal care products, fragrances, nail polish, air fresheners, etc. 

Tips to Reduce Exposure: 

• Aim to avoid personal care products that contain “fragrance” or “perfume”. 
  
• Additionally, look for products specifically labeled “made without phthalates”. 
  
• Avoid personal care products that contain ethoxylated ingredients. (Refer to the Environmental Working Group’s (EWG’s) database referenced below.) 
  
• Avoid synthetic air fresheners. Specific houseplants, such as spider plants, aloe vera, and bamboo palms, have been shown to absorb harmful toxins and detoxify your home. 
  
• Consider using the EWG’s Skin Deep database that can help you decipher between potentially harmful and safe ingredients within care products. 
  
• Avoid first and second-hand cigarette smoke (more specific to ethylene oxide). 

4. Reduce or Eliminate Your Intake of Grilled Animal Protein

Heterocyclic amines (HCAs) are compounds that are created when animal protein is cooked at high-temperatures, specifically, anything 350 degrees Fahrenheit or higher. (7,8) 

These compounds (HCAs) found within the class of chemicals called polycyclic aromatic hydrocarbons, are considered a group 1 carcinogen. By definition, per the IARC and NTP, a group 1 carcinogen is “carcinogenic to humans”. (9)

Typically Found:

Breathing air containing motor vehicle exhaust, cigarette smoke, wood smoke, fumes from asphalt roads, and consuming grilled or charred meats. 

Tips to Reduce Exposure: 

• Consider swapping animal protein and grill plant protein and/or vegetables instead. 
  
• Consider following the 4 Tips for Healthy Grilling, reviewed here in this blog post. 

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As you can imagine, it would be impossible to eliminate all chemicals within our environment and within your own home. 

Aim to reduce your exposure where you can and when you can. My approach to nutrition and healthy lifestyle to reduce the risk of cancer and its recurrence is focused on controlling the controllables and trying to let the rest go. 

And when it comes to trying to revamp your home when it comes to chemical free cleaning, healthy food storage products, and personal care products – consider starting slow and swapping out one new thing here and there. 

Keep in mind, the process doesn’t necessarily have to be expensive. You could start by: 

• Saving a glass peanut butter jar to be storage for overnight oats or soup.
  
• Creating your own chemical free cleaning products (recipes listed above). These can be an incredibly cost effective solution!
  
• Consume plant proteins such as tofu, black beans, and lentils over beef or chicken. In fact, a recent study demonstrated that overall food costs when consuming a plant-based diet reduced food costs by 16%, or more than $500 over the course of a year (compared to a diet that includes meat, dairy, and other animal products). (10)
  
• Choose frozen vegetables and fruits over canned, which tend to have more nutrients and are still cost effective – if you’re unable to find or purchase canned foods without a BPA lining.

Here’s to controlling the controllables and reducing our risk in simple ways for a thriving life!

Interested in learning more about a plant-based nutrition approach to reduce the risk of cancer and its recurrence? Grab our 5-Day Plant-Based Meal Plan to help you get a jump start!

References:

1. U.S. Department of Health and Human Services. (2021, December 23). Eight Substances Added to 15th Report on Carcinogens. National Institute of Environmental Health Sciences. https://tools.niehs.nih.gov/newsreleases/index.cfm/detail/929257 
2. World Health Organization (WHO). Cancer Prevention. Accessed 10/24/2023; available from http://www.who.int/cancer/prevention/en/
3. Alkylphenols. Breast Cancer Prevention Partners (BCPP). (2021, August 18). https://www.bcpp.org/resource/alkylphenols/ 
4. Bisphenol A. Breast Cancer Prevention Partners (BCPP). (2021b, August 18). https://www.bcpp.org/resource/bisphenol-a/ 
5. Phthalates. Breast Cancer Prevention Partners (BCPP). (2021b, August 18). https://www.bcpp.org/resource/phthalates/ 
6. U.S. Department of Health and Human Services. (2023, April 14). 15th report on Carcinogens. National Institute of Environmental Health Sciences. https://ntp.niehs.nih.gov/whatwestudy/assessments/cancer/roc 
7. R. D. Holland, T. Gehring, J. Taylor, B. G. Lake, N. J. Gooderham, R. J. Turesky. Formation of a mutagenic heterocyclic aromatic amine from creatinine in urine of meat eaters and vegetarians. Chem. Res. Toxicol. 2005 18(3):579 – 590.
8. Zaidi R, Kumar S, Rawat PR. Rapid detection and quantification of dietary mutagens in food using mass spectrometry and ultra performance liquid chromatography. Food Chem. 2012;135(4):2897-903.
9. Known and probable human carcinogens. American Cancer Society. (n.d.). https://www.cancer.org/cancer/risk-prevention/understanding-cancer-risk/known-and-probable-human-carcinogens.html 
10. Kahleova H, Sutton M, Maracine C, et al. Vegan diet and food costs among adults with overweight: a secondary analysis of a randomized clinical trial. JAMA Netw Open. 2023;6(9):e2332106. doi:10.1001/jamanetworkopen.2023.32106

Blog Updated, October 2023