Today most of us have a lot more awareness regarding health and wellness and know a lot of the things we need to avoid in our foods like high sugar and trans fats, but what about PFAS (per- and polyfluoroalkyl substances), otherwise known as “forever chemicals”? These chemicals don’t breakdown easily in the environment or the human body and can create a whole host of issues. It is therefore essential for long-term health to know how best to avoid them. Below is a list of health issues linked to these PFAS and strategies to avoid them:
- Hormonal Disruption
PFAS can interfere with your endocrine system, which regulates hormones. This may lead to:
- Thyroid dysfunction (e.g., hypothyroidism)
- Irregular menstrual cycles
- Decreased fertility in both men and women
- Increased Risk of Certain Cancers
Studies have found associations between PFAS exposure and higher risks of:
- Kidney cancer
- Testicular cancer
- Possibly prostate and breast cancers
- Immune System Suppression
PFAS may weaken immune responses, leading to:
- Reduced vaccine effectiveness
- Greater susceptibility to infections
- Chronic inflammation
- Elevated Cholesterol Levels
Even at low exposure levels, PFAS have been linked to:
- Increased total and LDL (“bad”) cholesterol
- Higher risk of heart disease over time
- Developmental Issues in Children
Prenatal and early-life exposure may contribute to:
- Low birth weight
- Delayed puberty
- Behavioral issues and ADHD-like symptoms
- Impaired immune development
- Liver Damage
PFAS can alter liver enzymes, potentially leading to:
- Fatty liver disease
- Elevated liver enzymes on blood tests
- Increased risk of metabolic disorders
- Potential Neurological Effects
Although research is ongoing, PFAS exposure may be associated with:
- Attention and behavioral problems
- Cognitive delays in children
With these damaging effects, knowing where PFAS are most commonly found in our lives, gives us the power to make better and healthier choices. Here’s how to reduce your dietary exposure:
- Limit Fast Food and Takeout Packaging
PFAS are often found in grease-resistant food packaging like:
- Fast food wrappers
- Microwave popcorn bags
- Pizza boxes
- Paper takeout containers
Whenever possible, prepare meals at home or transfer takeout to glass or ceramic dishes before eating.
- Avoid Nonstick Cookware (unless PFAS-free)
Older or inexpensive nonstick pans may contain PFAS. Use alternatives like:
- Cast iron
- Stainless steel
- Ceramic-coated cookware labeled “PFAS-free”
- Filter Your Water
Tap water in some areas is contaminated with PFAS. A reverse osmosis filter or activated carbon filter can reduce exposure. Check your local water report and consider home testing if concerned.
- Eat Organic When Possible
While PFAS can still be present in the environment, organic produce is less likely to be grown with PFAS-contaminated pesticides or biosolids (sewage sludge) used in conventional farming.
- Be Selective with Seafood
PFAS accumulate in fish, especially:
- Swordfish
- Tuna
- Farmed salmon
Opt for smaller, wild-caught fish like sardines or haddock, and check advisories in your area about fish caught in local waters.
- Skip Processed Foods
Highly processed foods, especially those packaged in plastic or lined containers, may contain PFAS. Choose whole, fresh foods when possible.
- Store Food in Safer Containers
Avoid plastic containers labeled with recycling code #7 (which may contain PFAS or BPA). Use glass, stainless steel, or silicone storage containers.
It is virtually impossible to avoid these forever chemicals completely, but with these small changes, you can decrease your exposure dramatically.
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