In a recent blog post, I discussed how autoimmune disease requires both a genetic predisposition and an environmental stimulus
Our genes are like a loaded gun. Environmental assaults pull the trigger that leads to the expression of genes causing autoimmune disease.
Today, I’ll be discussing what these triggers are and how to avoid them!
Common environmental toxins:
Dioxins
Heavy metals (i.e. lead, mercury)
Pesticides
Industrial chemicals
While some of these toxins can’t be avoided, you can reduce your exposure.
Before I dive into some tips and tricks for non-toxic living, let’s explore exactly what these substances do to the body:
Environmental toxins alter epigenetic expression of DNA– this might sound like a mouthful, but simply put, tiny molecules bind to DNA and cause it to either unwind or coil up tightly.
When DNA is unwound, it can be expressed (copied, transcribed, and translated to produce a functional protein).
When it is coiled up, it can’t be expressed.
Certain environmental toxins and chemicals can affect how this process works
Remember how I said that genes involved in autoimmunity can either be expressed or silenced? If they’re silenced, everything is fine and dandy. But if they’re “turned on” by an environmental stimulus, all hell can break loose!
Environmental toxins bind to DNA itself – when toxic chemicals bind to DNA, they can disrupt communication between nucleic acids
This leads to the production of autoantibodies (antibodies that bind to and eliminate the body’s own tissues)
Culprits include mercury, silica, and cigarette smoke.
Environmental toxins bind to receptors that alter normal T-cell function – some chemicals can bind to a class of receptors known as aryl hydrocarbon receptors (AHRs).
These receptors are essential for normal T-cell development and function.
T-cells are a type of immune cell produced in the thymus that fight infection and regulate the immune response by differentiating between “self” and “foreign invader.”
Chemical/toxin binding confuses T-cells, causing them to perceive self-antigens (the body’s own tissues) as a threat!
Environmental toxins bind to serum proteins– proteins in the blood, like albumin, bind to hormones, nutrients, and waste products and transport them throughout the body to where they are needed.
Environmental toxins and chemicals can bind to these proteins too, which alters their shape
Since the body no longer recognizes them as “self,” antibodies against these neoantigen proteins are produced.
Environmental toxins disrupt the gut microbiome– since roughly 70% of the immune system resides in the gut, disruption of this delicate ecosystem can cause major problems.
Chemicals/toxins kill good bacteria, promote the growth of bad bacteria, and damage the gut lining
The intestinal barrier can become weak and “leaky,” allowing partially digested food products to leak into the bloodstream
These food products are foreign to the body, eliciting an immune response that can lead to an autoimmune flare
Environmental toxins deplete the body of antioxidants– antioxidants are essential for optimal lymphocyte (immune cell) function, neutralizing DNA-damaging free radicals, and reducing inflammation. Environmental chemicals/toxins deplete the body of its “master antioxidant”–glutathione.
So what can we do?
Environmental toxins and chemicals are found in our food, water, household cleaning products, personal hygiene products, and make up.
Certainly, they cannot all be avoided, but making some simple swaps and lifestyle adjustments can greatly reduce your body’s toxic burden.
Here are just a few:
Use the Environmental Working Group’s (EWG) Healthy Living app when purchasing food, cleaning, personal hygiene, and makeup products.
These items are often loaded with heavy metals and endocrine-disrupting chemicals.
The EWG app has a barcode scanning function that allows you to easily look up items
Items are given an overall hazard rating, as well as each ingredient and their concerns (cancer, allergies and immunotoxicity, development and reproductive toxicity, and use restrictions).
EWG verified products avoid all EWG chemicals of concern, are fully transparent about their ingredients, and use good manufacturing practices.
Regularly clean and replace air filters. If using portable air filters, make sure it has a high-efficiency or HEPA filter.
Avoid cleaners and air fresheners containing fragrance, triclosan, and quaternary ammonia.
Ditch perfumes, body sprays, and candles containing “fragrance.”
The ingredient “fragrance” is a blanket term for hundreds or even thousands of endocrine-disrupting chemicals.
Instead, choose products containing natural essential oils.
Buy a water filter and change filters on time. Water filters should be National Safety Foundation (NSF) or Water Quality Association certified. Avoid reusing plastic water bottles, and opt for a reusable stainless steel water bottle instead.
Buy locally grown, organic produce if possible. Organic produce is non-GMO and less heavily contaminated with pesticides.
If unable to purchase all organic, stick to the EWG’s “Dirty Dozen” and “Clean Fifteen” guidelines.
The “dirty dozen” refers to the 12 most heavily sprayed fruits and vegetables.
The “clean fifteen” refers to produce that is typically safe if purchased non-organic.
Do not microwave plastic containers. Heating plastics can cause chemicals to leach into food.
Wash plastic containers on the top rack in the dishwasher or by hand
Consume a healthy diet rich in antioxidant vitamins.
Antioxidants eliminate damaging free-radicals and reduce inflammation
The methyl-donating micronutrients vitamin B12 and folate may be particularly beneficial in preventing autoimmune flare ups
Simple changes can go a long way toward achieving optimal health. It can seem overwhelming to make the switch to cleaner, non-toxic living.
To make things easier, slowly buy new products as you run out. You don’t have to overhaul all your products at once!
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