Under Health you will find many articles discussing cures and prevention of disease. Please note this information has been curated from many sources and I do not recommend any unless under the care of your physician, I’m not a Doctor, Practitioner or Lawyer but I’m a cancer survivor 3 times. I hope you will be inspired by these articles to investigate your health and what you are using that will effect it positively or negatively. DT
Intermittent Fasting
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting, focusing on when you eat, not just what you eat, to potentially aid weight loss and improve metabolic health by shifting the body from burning sugar to burning fat. Common methods include time-restricted eating (e.g., 16:8, fasting 16 hours, eating in an 8-hr window) and the 5:2 diet (normal eating 5 days, very low calories 2 days). While potentially beneficial, IF isn’t for everyone, with risks like headaches or fatigue, so consulting a doctor is recommended.
- Metabolic Switch: After about 10-12 hours without food, your body uses up its glucose (sugar) stores and switches to burning fat for energy, producing ketones.
- Cellular Repair: Fasting can trigger autophagy, the body’s process of cleaning out damaged cells.
- 16/8 Method: Fast for 16 hours (including sleep) and eat within an 8-hour window (e.g., 10 a.m. to 6 p.m.).
- 5:2 Diet: Eat normally for five days, then restrict calories (around 500) on two non-consecutive days.
- Alternate-Day Fasting: Alternate between normal eating days and fasting or very low-calorie days.
Potential Benefits (Short-Term)
- Weight and fat loss
- Improved insulin sensitivity
- Lower blood pressure and cholesterol
- Reduced inflammation
Who Should Be Cautious or Avoid IF
- Pregnant or breastfeeding individuals
- People with Type 1 diabetes or immunodeficiencies
- Individuals with a history of eating disorders
- Young children and teens
- Headaches, fatigue, dizziness, nausea, weakness, mood swings, and sleep disturbances can occur as the body adjusts.
Cancer:
Histotripsy
Histotripsy is a non-invasive cancer treatment that uses focused high-intensity ultrasound waves to destroy liver tumors, without incisions, needles, or radiation. It works by creating a bubble cloud within the tumor that physically shreds and breaks apart the cancer cells, which the body then flushes out. The procedure is performed under general anesthesia, is often outpatient, and the destroyed cells are safely absorbed by the body.
How it works:
High-intensity ultrasound waves are focused on the targeted tumor.
The sound waves cause rapid expansion and collapse of microscopic bubbles within the tumor tissue, a process called cavitation.
This vibration and pressure physically shred and destroy the cancer cells.
The destruction is confined to the targeted area, preserving surrounding healthy tissue.
The resulting debris is harmlessly absorbed and cleared by the body’s lymphatic system.
Procedure details
Non-invasive: The procedure does not involve any incisions, needles, or radiation.
Anesthesia: General anesthesia is used during the procedure.
Real-time monitoring: An interventional radiologist guides the treatment using ultrasound to ensure precision.
Duration: A single histotripsy treatment can take between 10 and 90 minutes, depending on the size and number of tumors.
Recovery: Patients often go home the same day or the day after the procedure.
Potential side effects:
Mild to moderate pain or discomfort at the treatment site is the most common side effect.
In rare cases, there can be unintended disruption of nearby tissues.
It can impact overall liver function, which is closely monitored.
Patient eligibility:
It is an option for patients with liver tumors, including primary liver cancer (HCC) and tumors that have spread from other sites.
It is often recommended for patients with up to three tumors that are less than 3 cm and in locations suitable for treatment.
It can be a good choice when surgery or other treatments are too risky, the tumor is near critical structures, or the patient is not a good candidate for more invasive therapies.
Laetrile B17 for killing Cancer
History
Amygdalin was first isolated in 1830 by two French chemists.[1,2] It was used as an anticancer agent in Russia as early as 1845, and positive results were reported for the first patient treated.[3,4] The first recorded use of amygdalin in the United States as a treatment for cancer occurred in the early 1920s.[5] At that time, amygdalin was taken in pill form; however, the formulation was judged too toxic, and the work was abandoned. In the 1950s, a purportedly nontoxic intravenous form of amygdalin was patented as Laetrile.[1,6,7]
Laetrile has been tested on cultured animal cells, in whole animals, in xenograft models, and in humans to determine whether it has specific anticancer properties. As noted in the General Information section, hydrogen cyanide is believed to be the main cancer-killing ingredient in laetrile.[8,9] When amygdalin interacts with the enzyme beta-glucosidase or undergoes hydrolysis in the absence of enzymes, hydrogen cyanide, benzaldehyde, and glucose are produced.[1,7,8,10,11] Hydrogen cyanide can also be produced from prunasin, which is a less-than-complete breakdown product of amygdalin.[1,8]
Proponents of laetrile have proposed four different theories to explain its purported anticancer activity. The first of these incorporates elements of the trophoblastic theory of cancer, a theory that is not widely accepted as an explanation for cancer formation. According to the trophoblastic theory, all cancers arise from primordial germ cells, some of which become dispersed throughout the body during embryonic development and, therefore, are not confined to the testes or ovaries.[12–17] The rationale for laetrile use is the suggestion that malignant cells have higher than normal levels of an enzyme called beta-glucuronidase (which is different from the enzyme beta-glucosidase) and that they are deficient in another enzyme called rhodanese (thiosulfate sulfur transferase). Another suggestion is that laetrile is modified in the liver, and that beta-glucuronidase breaks down the modified compound, ultimately producing cyanide. Rhodanese can convert cyanide into the relatively harmless compound thiocyanate. Thus, it has been proposed that cancer cells are more susceptible to the toxic effects of laetrile than normal cells because of an imbalance in these two enzymes.[10,13,18–20] Some experimental evidence does support the idea that normal tissues and malignant tissues differ substantially in their concentrations of beta-glucuronidase [21] and rhodanese.[22,23]
The second theory states that cancer cells contain more beta-glucosidase activity than normal cells and, as in the first theory, that they are deficient in rhodanese.[1,5,13,15,18,24,25] Again, elevated beta-glucosidase activity in the interstitial regions of some malignancies has been experimentally demonstrated.[26,27]
The third theory states that cancer is the result of a metabolic disorder caused by a vitamin deficiency. It states further that laetrile, or amygdalin/vitamin B-17, is the missing vitamin needed by the body to restore health.[18,28–30] Experimental evidence indicates that the level of intake of individual vitamins and/or the vitamin status of an organism can influence the development of cancer, but there is no evidence that laetrile is needed for normal metabolism or that it can function as a vitamin in animals or humans.[31,32]
The fourth theory suggests that the cyanide released by laetrile has a toxic effect beyond its interference with oxygen utilization by cells. According to this theory, cyanide increases the acid content of tumors and leads to the destruction of lysosomes. The injured lysosomes release their contents, thereby killing the cancer cells and arresting tumor growth.[15] According to this theory, another consequence of lysosome disruption is stimulation of the immune system.
https://www.cancer.gov/about-cancer/treatment/cam/hp/laetrile-pdq
When you get an MRI for cancer or other diagnosis:
Cancer Researchers, All Lost
American Society for Dermatologic Surgery
https://www.asds.net › Skin Cancer › Skin Cancer Myths
Limiting sun exposure is an important measure to take as both direct and indirect UV rays damage the skin and can lead to skin cancer.
Ultraviolet radiation is not the major cause of melanoma …
https://academic.oup.com › bjd › article
by RB Weller · 2025 · Cited by 1 — Melanoma has the highest mortality of all skin cancers and efforts to reduce this are focused on sun avoidance … Ultraviolet radiation is not the major cause …
People also ask
What is 90% of cancer caused by?
AI Overview
Approximately 90% of cancer cases are caused by environmental and lifestyle factors, not genetics. These factors include smoking, diet, alcohol consumption, obesity, lack of physical activity, and exposure to carcinogens like those found in the environment or from sun exposure. These external influences can lead to genetic mutations that trigger the growth of cancer cells.
Lifestyle and environmental factors
Tobacco use: Smoking is a major cause of many cancers, particularly lung cancer.
Diet and obesity: A poor diet high in processed foods and red meat, coupled with a lack of physical activity, is linked to several types of cancer. Obesity is also a risk factor.
Alcohol consumption: Heavy and chronic alcohol use increases the risk of cancers of the breast, mouth, liver, and esophagus.
UV radiation: Sun exposure and tanning beds are the primary causes of skin cancer.
Infections: Certain infections can increase the risk of some cancers.
Environmental toxins: Exposure to pollutants and certain chemicals, like asbestos and benzene, can contribute to cancer.
Genetics versus lifestyle
While a family history of cancer can increase risk, inherited genetic mutations are only responsible for about 5–10% of all cancers.
The remaining 90–95% of cancers are caused by acquired mutations that happen during a person’s lifetime from aging and environmental and lifestyle factors.
How to reduce your risk
Avoid smoking and tobacco products, protect your skin from the sun, Limit alcohol intake, and Maintain a healthy weight through proper diet and exercise
5 Common Myths About Cancer and Cancer Treatment that Could Harm You
Written by Eugene Ahn on March 10, 2023. Posted in Research Blog.
The SIO Research Committee is pleased to offer this fourth installment in a new blog series known as “Myths of Cancer”. In this series we will address some of the most common myths and misperceptions that arise around cancer risk and treatment related to diet and natural health products, as well as other complementary therapies such as yoga, acupuncture and meditation. If you have a question, you’d like us to address or comments about this post, please send your suggestions to: [email protected].
We hope you enjoy the series!
Linda Carlson and Eugene Ahn, Research Co-Chairs.
5 Common Myths About Cancer and Cancer Treatment that Could Harm You
By: Eugene Ahn, MD
Quick Answer Box
Sometimes we can hold on to our belief systems too tightly. Below, we discuss some myths about cancer that evidence suggests may negatively impact on a patient’s chances of surviving a cancer diagnosis. We have intentionally excluded controversies that will be addressed in future blog entries.
A new diagnosis of localized cancer can be an emotional rollercoaster of ups and downs, dread and optimism, fear and empowerment. Added to this distress is the seemingly impossible task of gathering sufficient information to make the best evidence-informed decision regarding an optimal individualized treatment plan. It is only natural (with the lack of any editorial oversight on most information posted on the Internet), that someone could accidentally pick up some erroneous beliefs about cancer and cancer treatment and likewise miss out on important new research insights that would improve cancer treatment outcomes. In this blog, we discuss myths that already have sufficient research to show they are not only incorrect but also may harm a patient’s chances for thriving after a cancer diagnosis. We interviewed surgical oncologists, medical oncologists and other cancer care providers to identify the most common harmful myths that they encounter in their practice. These myths are listed in order of least to most harmful.
5. After completing treatment aimed at curing cancer, the most important thing to do is to have lab and imaging tests to make sure the cancer does not come back
There are some cancers where lab tests and routine imaging are important for optimal outcomes, such as testicular cancer. But for other cancer types, we are clearly over-testing without any evidence that such practices improve outcomes. For example, in the case of breast cancer, some practitioners or patients will insist on obtaining tumor markers (blood tests for proteins that can be elevated if the cancer expresses it) despite the fact it is already established as an unreliable screening marker for breast cancer. The negative side-effects of using such tests can be huge. Imagine having an elevated cancer marker and the emotional turmoil that you would experience thinking you have a possible cancer recurrence, only to find out one year later after repeated images and tumor markers (and likely biopsies) that it is not the case. It would be more impactful to focus on primary prevention: i.e. promotion of lifestyle behaviors that would help prevent another cancer, and in some cases, reduce chances of cancer recurrence. This includes a healthier diet, more physical activity and mind-body practices, and continued secondary prevention (such as a screening mammogram, when appropriate).
4. If my doctor recommends that I see a psychiatrist or psychologist for additional consultation, they must think I’m crazy.
One of the biggest remaining stigmas about cancer care is no longer the word “cancer”, but anything that begins with the letter’s “psych”. In fact, that is precisely one of the reasons why supportive care clinics are not called “psychosocial care” or “psychological support” but use terms like quality of life or survivorship clinic. But it is really an unfounded fear. People with emotional distress who receive care from a qualified mind-body support professional do significantly better in terms of both cancer-related quality of life and minimizing side effects from treatment. In fact, the ones who need mind-body support most often tend to be the very ones who refuse to acknowledge this as a missing essential component in their healing plan. Oncologists know that cancer treatment can be tough physically and emotionally, and their referrals to a mind-body expert are basically their way of saying there are better, more qualified specialists who can help you with the emotional rollercoaster ride that is cancer. Those that receive care from a mind-body specialist often emerge from cancer treatment with what is called “post traumatic growth” or in simpler words, a silver lining to their cancer experience. This “positive meaning” to their cancer experience has huge implications in terms of emotional well-being after cancer treatment is completed.
3. It’s not cancer that kills people; it’s the cancer treatment.
While it is true that injury and even death can occur with conventional medicine and/or errors made by personnel within cancer centers, it is in the striking minority. A common narrative on alternative health websites is that when patients have metastatic cancer and receive chemotherapy, it is the chemotherapy that ultimately kills the patient, not the cancer. This is an easy hypothesis to test. If that were true, then you would have data that consistently shows patients with cancer who die, had chemotherapy in their last month of life. In fact, when you track most cancer centers, you will find that very few patients who die from cancer, received chemotherapy in their last month of life. In a study that garnered a lot of press attention, researchers found that in England, on average 8.4% of patients with lung cancer and 2.4% of patients with breast cancer died within a month of receiving chemotherapy (Wallington et al, Lancet Oncology 2016). In fact, chemotherapy given within the last month of life is a measure by which insurance companies will measure the quality of care given at a cancer center (less treatment in the last month of life is encouraged). According to this myth, we should also be seeing scores of patients in hospice care or self-care rebounding miraculously when freed from the toxicity of chemotherapy, but unfortunately that is not reflected in the statistics. It is true that a surprising number (35%) of oncologists polled on whether they would take chemotherapy (this was before the approval of immunotherapy) if diagnosed with metastatic non-small cell lung cancer would not. However, it is erroneous to assume that this data meant those physicians believed chemotherapy would kill them. They were simply willing to acknowledge that if they were dying, they would rather focus on the time left to connect with family and get their affairs in order.
2. I can think my cancer away with positive thoughts
Probably the greatest misunderstanding regarding mind-body medicine is that you can treat cancer by simply focusing on positive thoughts or imagery. Clinical trials looking at positive visualization have been negative for overall survival with cancer, but they do help reduce anxiety and improve some measures of quality of life and may even impact immune and other biological processes. However, there is no evidence that positive thoughts result in cancer regression or cure. The idea that having negative thoughts will bring back your cancer is simply wrong and can be very psychologically harmful. In fact, one of the most powerful mind-body therapies, mindfulness meditation, emphasizes becoming a non-judgmental curious observer of ALL that is transpiring in our ‘mind’, being inclusive of both “good” or “bad” emotions and thoughts. By embracing and not fearing our negative emotions or thoughts we can then gain personal insight into what is the real cause of those phenomena, and often it is discovered that these are conditioned responses, related to past experiences but not necessarily probable outcomes in the present. The healthiest way to relate to emotions is to acknowledge, accept and experience them as they are, allowing them to come and go as they will with the recognition that all things are passing and impermanent, and not harmful.
1. I can’t do surgery on my cancer because “oxygen will feed the cancer” and make it more aggressive.
Perhaps as expected, mainly the surgeons interviewed for this blog entry reported encountering this myth, which would clearly make a patient reluctant to have their cancer surgically removed or biopsied. There are a lot of reasons why surgery might not be the best option for you (for example, it is already metastatic and spread), but when it comes to curative intent treatment of almost all solid organ cancers, surgical removal is usually the most impactful intervention to achieve cure. In fact, for pre-cancerous lesions like colonic polyps and DCIS of the breast, surgical removal alone is highly effective for prevention of evolution into malignancy, and it is known that without surgery and just observation the risk of these becoming more aggressive in biology and clinical stage increases the longer you wait to remove those lesions. This belief system is more often found in African American and Latino patients (Ann Int Med 2003), and correlates to delay or refusal of surgery. If this belief were true, however, we would expect to rarely see cases of metastatic breast cancer in patients who did not have a prior biopsy or surgery for breast cancer. Unfortunately, we know that as many as 6-10% of patients who are diagnosed with breast cancer present with metastases without a prior biopsy or breast surgery. In summary, there are many more influential factors one should be worried about (biology of the disease, genomic changes in the cancer, lifestyle choices) than being afraid of surgery.
Eugene Ahn
Breast medical oncologist and integrative oncologist at City of Hope Chicago SIO VP Communications Associate Professor City of Hope Director of Clinical Research at COH Chicago/Atlanta/Phoenix
Benefits of Walking:
Cardiovascular Health: Improves heart function, lowers blood pressure, and reduces the risk of heart disease.
Weight Management: Burns calories, promotes weight loss, and improves metabolism.
Muscular Strength and Endurance: Strengthens leg muscles and improves overall endurance.
Bone Health: Increases bone density and reduces the risk of osteoporosis.
Mental Health: Reduces stress, improves mood, and promotes relaxation.
Digestive Health: Stimulates bowel movements and aids in digestion.
Reduced Risk of Chronic Diseases: Walking has been linked to a lower risk of type 2 diabetes, certain types of cancer, and some neurological conditions.
How to Make Walking the Best Exercise:
Start gradually: Begin with short walks and gradually increase the duration and intensity.
Walk briskly: Aim for a pace that elevates your heart rate and breathing.
Incorporate hills: Walking uphill provides additional cardiovascular benefits.
Vary your route: Explore different environments to keep things interesting.
Use a pedometer or fitness tracker: Track your steps and set goals.
Make it a habit: Aim for at least 30 minutes of walking most days of the week.
Conclusion:
While walking may not be the most intense exercise, it is a versatile and accessible option that offers significant health benefits. By incorporating walking into your daily routine, you can improve your overall well-being and reduce your risk of chronic diseases. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
9 Benefits of Walking After Eating
Updated on July 30, 2025
Medically reviewed by Anju Goel, MD
Key Takeaways
- Walking after eating promotes health benefits, including better sleep quality, improved heart health, lower blood pressure, stabilized blood sugar levels, improved digestion, and more.
- Start gradually with a short walk. Just two to five minutes can make a difference. Increase to 10 or 15 minutes to get more positive results.
- Wait longer after your meal if you experience stomach problems, such as nausea or cramping.
Research suggests that walking after eating can have a positive impact on your health, particularly for managing blood sugar levels, lowering blood pressure, and weight management. Experiment with timing and vary the duration to avoid potential downsides, like experiencing an upset stomach after a larger meal.
1. Reduces Gas and Bloating
Because physical movement helps stimulate the digestive system, walking after eating may help improve gastrointestinal symptoms like gas and bloating in some people.
One study found that when people with irritable bowel syndrome (IBS) increased their daily step count from 4,000 to 9,500, their symptoms decreased by 50%.1
Other research performed on people with bloating symptoms showed that one month of walking for 10 to 15 minutes after every meal resulted in fewer gastrointestinal (GI) symptoms, like bloating, burping, and gas. These post-meal strolls were reported to be more effective than digestion medications.2
2. Helps to Regulate Blood Sugar
A short walk after eating can help manage your blood sugar (glucose) levels, especially for people with diabetes. In one study involving adults with type 2 diabetes, taking a 10-minute stroll after each daily meal was more effective for regulating blood sugar levels than one daily 30-minute walk.3
Experts theorize that light exercise (in this case, walking) after a meal is helpful for preventing blood sugar spikes, and it’s even more effective when done almost immediately after eating.4
3. Improves Sleep
An after-meal walk may help you get higher-quality sleep. People who averaged more than 7,000 steps per day reported better-quality sleep than people who didn’t walk as much.5 Other research showed that clocking 10,000 steps daily helped people fall asleep faster.6
Moreover, taking a stroll closer to bedtime might help improve sleep efficiency (the time spent sleeping in bed).5
4. Lowers Blood Pressure
Walking after eating may positively impact blood pressure in some situations. A guided walking plan developed for primarily sedentary people with hypertension was successful in regulating blood pressure levels.7
Another study showed that three 10-minute daily walks effectively reduced diastolic blood pressure in people with prehypertension (elevated blood pressure).8
5. Supports Mental Health
Short walks have been shown to help boost certain aspects of mental health in the following ways:910
- About 1.25 hours of brisk walking per week reduced the risk of depression by 18% in adults.
- Around 2.5 hours of brisk walking per week reduced the risk of depression by 25% in adults.
Several factors affect the risk of developing depression and other mental health conditions. Still, physical activity like walking can be helpful for an overall mood boost.11 Consider breaking it down to a 20- or 30-minute walk post-meal, five days per week.12
6. Improves Digestion
Some research suggests that walking after a meal can help speed up digestion. Studies show that walking after eating stimulates the stomach and intestines, encouraging food to go through the digestive system quickly.1
Walking after dinner may help digestion in people who are mostly sedentary during the day and in people with conditions like IBS.
7. Reduces Heart Disease Risk
Data shows that exercise may help reduce heart disease risk. Incorporating regular exercise into your routine can lower blood pressure, low-density lipoprotein (or “bad”) cholesterol, and stroke and heart attack risk.13
For example, you could complete a brisk 10-minute post-meal walk three times daily, five days a week, to meet recommended guidelines for physical activity.14
8. Promotes Weight Loss
Though high-intensity exercises are typically associated with weight loss due to their ability to burn more calories, walking still has weight management benefits. Research has found that people who took a 25-minute walk twice daily lost more weight (and inches from their abdominal area) than those who walked for 50 minutes once daily.15
Try walking for short periods after lunch and dinner. You may reap similar results.
9. Helps to Break Up Inactivity
Long periods of sitting (sedentary behavior) have been associated with a host of health problems, including vascular dysfunction (impaired functioning of blood vessels), increased blood pressure, decreased brain health, and cognitive function. Studies have suggested that brief walking breaks, even at a light intensity, help to reduce some of these risks.16
For many people, an after-dinner activity often involves heading to the couch for a relaxing stint in front of the television. If you can head out for a short walk before this period of inactivity, you may be able to reduce the impact of sustained sitting.
Are There Any Downsides to Walking After a Meal?
Despite the numerous health benefits of walking shortly after a meal, there may also be downsides.
Some people may experience an upset stomach if they exercise too soon after eating. For some people, exercising within two to three hours after eating can cause symptoms.17
This is common and may also come with symptoms such as:18
- Bloating
- Nausea
- Cramping (side stitch)
- Acid reflux
- Vomiting
- Reduced exercise performance
- Diminished sense of balance (potentially increased risk of falls)
While some research suggests that higher intensity exercise is more likely to cause GI distress, other studies indicate that exercise intensity doesn’t matter. Research also suggests that dehydration or the use of painkillers can increase the chances of gastrointestinal problems when exercising after eating.17
If you have any underlying health conditions or if you are currently sedentary, speak with your healthcare provider before starting your walking program to get personalized guidance.
5 Tips for Walking After Eating
Experiment With Timing
Food can take up to four hours to digest fully.19 But each person’s ideal post-meal walk time will vary and may be anywhere from 30 minutes to three hours.
For many people, starting a brisk walk roughly 30 minutes to an hour after a large, heavy meal should be sufficient to avoid unwanted side effects. This time frame will be shorter for snacks or smaller, lighter meals.
Vary the Duration
If you are new to exercise, start with a short walk. Research suggests a two- to five-minute walk after a meal can help lower blood sugar levels.20 Gradually increase the duration to 10 minutes to gain even more benefits.21
If you can eventually increase the duration to 30 minutes, five days per week, your walk will help you to reach the American Heart Association’s recommended guidelines for physical activity.22
Wear Walking Shoes
Your feet will thank you if you buy shoes made for walking. Footwear plays an essential role in protecting your feet from trauma and facilitating efficient and pain-free movement. Not only will proper footwear help prevent foot injuries, but if your feet are comfortable, you are more likely to sustain your walking habit.23
Also, keep in mind that walking shoes eventually wear out. Experts advise that you get new walking shoes after about 400 to 700 miles of use (about six to 12 months).24
Bring the Kids
Your physical activity habits play an important role in your kids’ health. Studies suggest that modeling healthy habits, such as getting regular exercise and eating a nutritious diet, can help your kids grow up to be healthier adults. It also gives parents an opportunity to get a closer look at their kids’ motor skills, balance, and how well they play.25
Increase Intensity Gradually
Walking rapidly at a rate between regular walking and jogging may further boost the benefits of walking. Research suggests that incorporating a brisk pace may offer benefits that are comparable to running, including:26
- Improving circulation, reducing blood pressure, and lowering “bad” cholesterol levels27
- Supporting weight management28
- Relieving stress and elevating mood state29
- Boosting brain function and overall mental health 30
- Reducing the risk of chronic diseases, like type 2 diabetes and cancer3132
Start walking at a pace of 3 miles per hour (mph), and work your way up to 5.5 mph, if desired.33
Diaphragmatic Breathing
Yes, you read that right! Certain diaphragmatic breathing exercises can benefit digestion. It’s hard to believe that something as simple as taking a few deep breaths can transform your body, state of mind, and digestion, yet science shows that it does. Deep breathing sends a message to your brain that has a calming effect. Deep breathing in it of itself can lower your heart rate and breathing rate, decrease your blood pressure, reduce muscle tension and help you feel less stressed overall1. The best part is that these breathing exercises require no special equipment or supplies…they can be done by anyone, anywhere, anytime.
The Power of Deep Breathing
As it turns out, there actually is a “wrong” way to exhale, and experts claim that bad habits in the respiratory department are more common than you’d think. “Breathing is something we do 15,000 times a day, so that what ends up happening is that it can become habitual in a positive or negative way,” said Patricia Ladis, a physiotherapist and certified behavioral breathing expert2. Many of our breathing patterns were picked up in childhood, she says – for instance, if you lived in a stressful home or had traumatic experiences at school, your adult self may be more prone to unconsciously hyperventilate or hold your breath when you’re in tense situations. Other people can develop disordered breathing in response to things like injury, pregnancy, or chronic pain.
When you start breathing correctly, there are a whole litany of benefits that you can expect to enjoy. One of the greatest benefits is that it can greatly reduce your anxiety. When you reach a breath rhythm of inhaling and exhaling for a count of five or more, it changes the nervous system, taking the body from the sympathetic nervous system (fight-or-flight) to the parasympathetic nervous system, which is the digest-and-rest mode3. The fight or flight response causes blood to move from the gut to the larger muscles, which interferes with digestion, weakens the immune system and increases inflammation. These changes don’t last long, and in the short term, they are not harmful and may even be helpful, but when they happen time and time again, they can hurt your health. The good news is that you can learn to “turn off” this automatic response through deep breathing. Taking slow, deep breathes creates a “relaxation response” that calms the mind and body. Abdominal breathing, also called diaphragmatic breathing, is one of the easiest, most effective ways to reduce muscle tension and stop the fight or flight response4.
Diaphragmatic breathing is especially helpful to those experiencing GI issues. Focusing one’s breath is an effective way to help the body to relax. When practicing this type of breathing, the stomach, rather than the chest, moves with each breath, expanding while inhaling, and contracting while exhaling. Some general benefits of diaphragmatic breathing are that it can lower the heart rate, increase blood oxygenation, bring warmth to the hands and feet, improve concentration, reduce stress hormones, and more. But for those suffering with GI issues specifically, diaphragmatic breathing offers specific benefits. Activating the diaphragm creates a gentle massaging action felt by internal organs like the intestines and stomach, which can reduce abdominal pain, urgency, bloating, and constipation5. This breathing can also help in these specific GI situations:
- Diarrhea and urgency: Diaphragmatic breathing can help calm the digestive tract and ease moments of panic (i.e. I MUST get to the bathroom right now).
- Constipation: Diaphragmatic breathing can be used while sitting on the toilet attempting to have a bowel movement, to calm and massage the system.
Quick Guide to Deep Breathing
Here is a quick step-by-step guide on how you can get the most from your deep breathing.
- Find a comfortable, quiet location and lie in a flat or reclined position
- Place one hand on your abdomen, and one hand on your chest
- Inhale slowly and deeply through your nose into your abdomen to push your hand up. Only breathe in as deeply as is comfortable (your chest should remain still)
- Exhale through the mouth and gently blow out
- Your abdomen should rise as you breathe in and fall as you breathe out
- Repeat these steps until you count up to 10
Taking calm, deep breathes is easy, and you can start now. It can take weeks or even months, to fully realize the benefits of abdominal breathing. But take a deep breath and hang in there, because now that we know that certain diaphragmatic breathing exercises benefit digestion, we’d say it’s well worth it! And for an even greater digestive “boost,” consider taking a daily probiotic.
*These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References
- https://health.usnews.com/health-care/for-better/articles/2017-01-05/how-to-improve-your-health-through-breath
- https://www.wellandgood.com/good-advice/breathing-exercises-for-better-health/
- https://www.unm.edu/~lkravitz/Article%20folder/Breathing.html
- https://www.loyolamedicine.org/blog/breathing-stress-improve-digestive
5. https://www.uofmhealth.org/conditions-treatments/diaphragmatic-breathing-gi-patients
This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.
WHAT IS THE WIM HOF METHOD®?
Wim Hof is an extraordinary man with great breathing techniques as well as other healthy strategies.
Put in the simplest of terms, the Wim Hof Method® is a way to keep your body and mind in its optimal natural state.
For most of our evolutionary history, a merciless natural environment automatically did this for us: sub-zero temperatures, howling winds and hungry wolves kept our muscles and veins supple, and our minds sharp and clear.
Fast forward to today, and phones are exhausting our brains, while the rest of our body wastes away as we sit in toasty rooms strapped to stiffening chairs.
As a result, those natural defenses are no longer on high alert. We fall ill more easily. We stress out, lose sleep, and wake up without focus or energy.
Tai chi
Tai chi offers benefits for physical health, mental well-being, and disease management through its combination of slow, flowing movements and focused breathing. Key advantages include improved balance and a reduced risk of falls, especially for older adults, as well as stress reduction, mood enhancement, and better cognitive function. It also helps strengthen muscles, improve flexibility, and can be beneficial for managing chronic conditions like osteoarthritis, COPD, and heart disease.
Physical health
Reduces risk of falls: Tai chi improves balance and has been found to be very effective in preventing falls in older adults.
Strengthens muscles and improves joint health: It is a full-body exercise that improves underlying muscle strength and keeps joints in good working order through its full range of motion.
Benefits heart health: It can help lower blood pressure and improve blood sugar control.
Manages chronic conditions: Tai chi can help with symptoms of conditions like osteoarthritis, chronic obstructive pulmonary disease (COPD), and some heart conditions.
Improves flexibility: The flowing, full-body movements help improve flexibility.
Mental and emotional well-being
Reduces stress:
The practice’s emphasis on mindful movement and slow breathing activates the parasympathetic nervous system, which helps calm the body’s stress response.
Improves mood and reduces anxiety:
Studies show it can help improve mood, reduce symptoms of anxiety and depression, and promote a sense of calmness.
Regular practice has been linked to improved cognitive abilities and memory and may help with conditions like Parkinson’s disease.
Tai chi and similar practices can lead to improvements in sleep quality.
Before starting, it is recommended to consult an experienced tai chi instructor to find the best style for your goals.
Consistency is key. Studies have shown benefits from sessions that are 30-60 minutes long, done two to four times per week.
https://www.wikihow.com/Do-Tai-Chi
See above link to instruct on how it works.
Mental Health
Codependency
A codependent person may exhibit low self-esteem, a strong need to please others, difficulty with boundaries, and an excessive sense of responsibility for others’ happiness. Other signs include fear of abandonment, anxiety, poor communication skills, struggle to identify personal needs, and a tendency to control or overly care for others. This behavior often stems from growing up in a codependent environment, leading to a lack of individual identity and a deep need for external validation.
Emotional and Psychological Traits
A strong belief that they are not “good enough” or “worthy” on their own.
Deep-seated fear of being rejected or left by loved ones, which can drive unhealthy relationship behaviors.
Chronic anxiety and stress are common due to constant vigilance and a feeling of being responsible for others’ problems.
Difficulty identifying personal feelings, needs, and desires, as they are constantly focused on others.
A blurred sense of identity with family members, making it hard to tell where they end and their family members begin.
Behavioral Patterns
- Excessive need to please:
A constant desire to gain approval and recognition from others, often at their own expense.
- Difficulty with boundaries:
A struggle to say “no,” set limits, or maintain personal boundaries in relationships.
- Caretaking and enabling:
An intense need to give, fix, or help others, to the point of neglecting their own needs and well-being.
- Controlling behavior:
A tendency to try to control others’ lives or emotions, often stemming from anxiety and a desire to prevent negative outcomes.
- Poor communication:
May use passive, passive-aggressive, or manipulative communication to try to control or get their needs met.
Relationship Dynamics
- Feeling responsible for others:
An overwhelming sense of responsibility for the happiness and emotional state of others.
- Seeking validation:
A strong reliance on external approval for their self-worth, leading to mood fluctuations based on others’ opinions.
- Difficulty with independent decision-making:
A constant need to consult with others, especially family members, before making even small decisions.
- Chameleon-like behavior:
Adapting their personality to fit the demands of others rather than being their authentic self.
https://www.psychologytoday.com/us/basics/codependency
Allie Beth Stuckey’s Toxic Empathy
A sharp Christian voice makes a bold argument: when politics are driven by empathy rather than truth, innocent people pay the price. We are told that empathy is the highest virtue—the key to being a good person. Is that true? Or has “empathy,” like so many other words of our day— “tolerance,” “justice,” “acceptance”—been hijacked by bad actors who exploit compassion for their own political ends? In Toxic Empathy, Allie Beth Stuckey argues that empathy has become a tool of manipulation by left-wing activists who bully people into believing that they must adopt progressive positions to be loving. She explores the five most heated issues through which toxic empathy is deployed: abortion, gender, sexuality, immigration, and social justice. Progressives use catchy mantras to present their perspective as empathetic, like “abortion is healthcare,” “love is love,” or “no human being is illegal,” but in each case, they ignore the other side of the moral equation. For example, abortion is presented as compassionate for the woman, but what about the human life the procedure kills? This book isn’t about killing empathy; it’s about submitting our empathy to God’s definitions of love, goodness, and justice. Stuckey exposes the logical pitfalls and moral consequences of toxic empathy, equipping Christians with research-backed, Biblical truths to dismantle the progressive lies that have permeated our culture—and our church.
https://www.goodreads.com/book/show/210454061-toxic-empathy
Mental Illness
Men’s Minds are full of boxes
The phrase “men’s minds are full of boxes” is a metaphorical concept, popularized by speaker Mark Gungor, suggesting that men’s brains organize thoughts into separate, unconnected “boxes” for different aspects of life, such as a box for work, sports, or hobbies. This theory proposes that when a man discusses one topic, he opens that specific box and stays focused on it without other thoughts intruding. A key part of this concept is the “nothing box,” a mental state men can enter to simply think about nothing at all, which is seen as a way to escape stress or overthinking.
- Categorized thinking: The theory proposes that men’s brains use a “box” system for different life domains, keeping thoughts on one subject isolated from others. For example, a man thinking about a car would be focused solely on the car’s specifications, without his mind wandering to his family or job unless he opens that specific “box”.
- The “Nothing Box”: This is considered the favorite box, allowing a man to mentally “check out” and experience a state of mental pause. It’s seen as a coping mechanism for stress, enabling men to not think about problems or emotions when they feel overwhelmed.
- Contrast with “ball of wire”: The “box” theory is often contrasted with a metaphor for women’s brains being a “ball of wire,” where everything is interconnected and emotions and thoughts are constantly linked.
- Communication: Proponents of this theory suggest that the “box” system explains why men can appear to have intense, but narrow, focus and why they may be less likely to overshare or talk about feelings that seem unrelated to a topic.
- Relationship implications: The theory is often used in relationship counseling to explain differences in communication and thought processes between men and women.
Manifest what you want
A neuroscientist would explain manifesting as
rewiring the brain through intentional focus and repetition to make goals more attainable. This involves clearly defining an intention, consistently visualizing it, and using techniques like writing it down to strengthen neural pathways that prioritize opportunities and motivate action toward that goal.
The neuroscience behind manifestation
- Rewires the brain: By focusing on an intention, you create and strengthen neural pathways, teaching your brain that the goal is important and achievable.
- Activates brain networks: The process of writing, reading, and visualizing an intention activates different brain networks, including the attention and executive control networks, which help you focus on and pursue your goals.
- Embeds the intention: This process helps embed your intention into your subconscious mind, which then causes your brain to prioritize opportunities related to that intention.
How to manifest something (neuroscience-based approach)
- Define your intention: Get crystal clear on what you want, ensuring it’s a genuine desire and not a societal expectation.
- Write it down: Physically write down your intention. This engages multiple parts of your brain.
- Visualize it: Actively visualize your goal as if it has already been achieved. This process should be repeated consistently.
- Use affirmations and positive self-talk: Regularly remind yourself of your goal and the steps you’re taking to achieve it.
- Take consistent action: Recognize that this is an active process. The brain’s “priming” is most effective when paired with concrete actions. Celebrating successes to reinforce the process.
https://www.instagram.com/the_comeback_coach_/?hl=en
Reversing Alzheimer’s — The Forgotten Causes and Cures Big Pharma Buried
Story at-a-glance
- Alzheimer’s disease is commonly thought to result from abnormal plaque buildup in the brain that gradually destroys brain tissue. Almost all Alzheimer’s research for decades has been directed toward eliminating amyloid, even after the basis for much of this work was shown to stem from fraudulent research
- The billions spent on amyloid Alzheimer’s research have only produced three drugs, all of which offer minuscule benefits and severe side effects
- In contrast, affordable and straightforward treatments that reduce dementia or the preceding cognitive impairment have been maligned and buried by the medical industry
- DMSO for example, has incredible neuroprotective qualities that have spared many stroke and spinal cord injury victims from a life of “incurable” disability. Decades of forgotten research also show it treats cognitive impairment and dementia
- This article will review the great amyloid scam and the simple therapies for cognitive decline we never talked about.
Hear is a great recommendation on a Dr. who has made it his life to give and explore health.
In one minute, “ten years of therapy”
Highlights core concepts like recognizing thoughts are not facts, viewing emotions as signals, and understanding that habits, not motivation, but shape life. It also emphasizes taking ownership of one’s choices, learning from the past instead of living in it, and using present-moment awareness to manage anxiety. The takeaway is that change happens through consistent action and awareness, not just feeling motivated.
Key concepts
- Thoughts vs. facts: Your brain can create faulty narratives. Thoughts are not necessarily true statements.
- Emotions as signals: Feelings like fear or anger aren’t enemies; they are signals indicating what is important to you or where a boundary has been crossed.
- Habits, not motivation: Motivation often follows action. Consistent habits are what truly change your life, not just the desire to change.
- Living in the present: Anxiety is often a sign of living in the future. Use your breath to bring yourself back to the present moment, which is the only place you can act.
- The past is a lesson: Learn from your past experiences, but don’t live in them. It’s a book to read, not your entire story.
- Triggers are reflections: What irritates or triggers you in others can reveal areas within yourself that you haven’t healed or accepted.
- Choice is power: You can’t control everything, but you have complete control over your own choices and responses.
- Neuroplasticity: Your brain can be rewired. You are not stuck with a set personality, but rather a set of patterns that can be changed through repeated action
Core Truths
- Thoughts are not facts. Your brain can be a faulty narrator; the presence of a thought doesn’t equate to its validity. You can challenge negative self-talk and rewrite your internal narrative by being mindful of how you speak to yourself.
- Emotions are vital signals. Listen to them before reacting:
- Fear means something that matters to you and needs to be addressed with courage and support.
- Anger indicates a boundary has been crossed, and you need to set and defend it.
- Anxiety often means you’re living in the future; the present is your only anchor.
- Sadness is a signal that you need comfort, connection, or rest.
Taking Control
- Control is an illusion, but choice is real. You can’t control other people or external events, only your reaction and response to them. Owning your response is where your power lies.
- Personal responsibility is key. While your past experiences (even those that weren’t your fault) shape you, you are responsible for your own healing journey and for creating your life, brick by brick, thought by thought.
- The past is a book to be read, not lived in. Understand how childhood experiences and ingrained patterns influence present behavior, learn from them, but don’t let them define your future.
Actionable Insights
- Habits beat motivation. Discipline and small, consistent daily wins are what create lasting change, not fleeting desire.
- Boundaries are essential. It is not selfish to want more or to set clear boundaries; it’s a sign of following your own intuition and valuing your needs.
- Healing takes time and is not linear. It involves progress, setbacks, and continuous self-compassion. Long-term change requires patience and consistent effort.
- Seek connection. Relationships can wound, but they can also heal, provided they are built on safety, trust, and mutual respect.
What Men Need in a Relationship: 10 Essential Elements for a Strong and Fulfilling Relationship
Understanding relationships is an important aspect of building strong healthy bonds. Knowing what each person needs can make a significant difference in ensuring happiness and security. While every individual is unique, certain fundamental needs are commonly shared among men in relationships. Now, these needs might seem straightforward, but they are crucial for building and maintaining a fulfilling relationship. I know in my own relationships and now in my marriage, it’s often difficult for me to express my needs or my wants; it feels almost selfish to ask for certain gestures or attention. In this blog, I will explore what most men need in a relationship, covering topics like respect, trust, support, affection, communication, appreciation, alone time, fun, and security. By understanding and addressing these needs, you can create a stronger and more satisfying relationship with the man in your life!
Respect
Respect is the foundation of any successful relationship. Men need to feel respected by their partners to maintain a sense of self-worth and confidence. This means valuing their opinions, listening to what they have to say, and appreciating their individuality. When someone demonstrates respect to me, it generally shows that this person accepts my perspective and doesn’t belittle my thoughts or opinions. And, if I feel respected by my friends, family and spouse, I’m more likely to demonstrate respect in return. This in turn leads to a healthy and balanced relationship. As the age-old saying goes, “respect is a two-way street”, and it certainly still applies today!
Trust
Trust is an essential component of any relationship. Men need to feel trusted by their partners and need to trust them in return. Trust involves being honest, keeping promises, and maintaining reliability. It is built through consistent actions and open communication. If there isn’t any trust to begin with, I often feel like I constantly need to explain my actions and preferences. This can get tiring! Trust today is also very difficult, as people can hide behind screens and often mask their emotions in-person, too. Having in-depth conversations with the guy you’re interested in, your boyfriend or your husband will allow him to feel more at ease with how you trust in your relationship. A relationship grounded in trust allows both partners to feel secure and confident, knowing they can rely on each other.
Support
Support is crucial for men to feel valued and understood in a relationship. This support can be emotional, such as listening to their concerns, or practical, such as helping with household tasks or encouraging their goals and dreams. I’ve often felt the weight of the world on my shoulders, especially as I’ve embarked on my new married life. When I feel support from my wife, I know he has a spouse who believes in me and stands by my side through challenges and successes. I’ve been through layoffs, a seemingly never-ending job hunt and moving apartments throughout our relationship. My wife providing support has meant the world to me and reinforced the team aspect of our relationship. We sink or swim together!
Affection
Affection is a way of expressing love and care in a relationship. Although it may not seem like it, we need physical and emotional affection from our significant others! This can be through hugs, kisses, holding hands, or simply saying kind words. One thing my wife does consistently is hug me from behind while I’m washing dishes. It’s a small act that she does, and she might not even realize how much it means to me! Affection makes men feel loved and appreciated, reinforcing the emotional connection between partners. Regular expressions of affection help to maintain a strong and loving relationship.
Communication
Effective communication is key to resolving conflicts and building a deeper connection. Men need their partners to talk openly and honestly with them. This means sharing feelings, discussing problems, and talking about day-to-day experiences. Now, this is incredibly hard for some men to do, including myself. I’ve never been good at sharing my concerns, my battles, my struggles or my losses with anyone, let alone my lover! I still often bottled up my emotions and pushed forward, but this isn’t always the best way forward. In hospital settings, in battle scenarios, in backpacking trips, and heck, even in video games, men know how to communicate swiftly and effectively. There isn’t any reason this can’t also apply to our romantic relationships! Good communication helps to avoid misunderstandings and fosters a sense of closeness. It’s important to listen actively and speak kindly to each other, ensuring both people feel heard and understood.
Appreciation
Feeling appreciated for their efforts and contributions is vital for men in a relationship. Whether it’s working hard at their job, fixing something around the house, or being a great dad, acknowledging and appreciating these efforts makes men feel valued. I often leave second in the morning and one of the things I do for my wife, and I is making our bed every morning! She always notices it when she comes home and makes a point to tell me. Another task is cleaning up our downstairs family room – I put out couch pillows back neatly, clean off our coffee table, and put our remotes onto our side table. These small gestures she gives me like saying “thank you” or leaving a note in my lunchbox goes a long way to showing me appreciation. Recognizing and celebrating each other’s efforts helps to build a positive and supportive relationship.
Independence & Alone Time
While being close is important, men also need their space and independence. This means having time for their hobbies and personal interests. It’s honestly very healthy for both people in a relationship to have their own activities and time apart. My wife gets alone time in the middle of the day from late morning to early afternoon, and I get alone time in the early morning and late afternoon and evening. During those times, we often get to do the things we enjoy! She might put on a TV show I’m not interested in, bake something for her job, or even take a nap! I might workout, prep dinner for when she’s home, or play video games. This independence allows both of us to grow as individuals and still enjoy what we used to do when we weren’t married. There’s a good amount of respect we have for each other as well, so even when we are together, she might be watching her TV show while I’m editing photos. This doesn’t mean we don’t like hanging out with each other, but sometimes, doing activities independently but near each other is good for you!
Fun and Laughter
A relationship should be a source of joy and fun. Men need to laugh and have a good time with their partners. Sharing hobbies, playing games, or simply being silly together can strengthen the bond. I’ll often send her memes or silly social media reels, and she’ll make harmless jokes at my expense. We’ll also share stories from work, particularly the funny ones if there are any! Having time for laughter helps to release stress and brings partners closer together. Sometimes, watching a comedy helps the laughter naturally flow together and you’ll find yourself quoting movies in a humorous manner! It’s important to find time for fun activities and create happy memories together because your relationship remains a source of happiness and enjoyment.
Security
Feeling secure in a relationship is crucial for men. This means knowing that their partner is committed and faithful. A relationship built on trust, honesty, and a strong emotional connection provides a sense of security. Knowing that my wife supports me, especially when I’m grappling with life’s defeats like a layoff or move, reinforces our relationship. I don’t know what I would do if my wife didn’t support me! When men feel secure, they are more likely to be open and vulnerable, which deepens the relationship. I think this is especially true in my life; I’m not a very open person, even now, but especially at the beginning of a relationship. Men can get burned so quickly in the dating world and it’s tough to open yourself back up again! Building a secure relationship involves consistent effort, clear communication, and mutual support. Make sure you take the time to go slow in your relationship and work on yourself!
Partnership
A relationship is a partnership, a team effort: it’s both of you versus the world! Men need to feel like they are part of a team. I think this is especially true in my life and probably true in a lot of other men’s lives. When I’m on a good team of boys or men, I know they’ve got my back, and they know I’ve got theirs. If you’ve ever watched a hockey game when one team cheaply shoots another team’s player, you know how quickly *the entire team* will gang up on that opposing player! This is especially true in relationships as well; he’ll move to defend you if anything should happen to you and you should have his back, too. This means making decisions together, sharing responsibilities, and supporting each other’s dreams. A strong relationship is built on mutual respect, cooperation, and shared goals. It strengthens the relationship and makes both people feel valued and invested in their shared future.
Understanding what men need in a relationship is essential for creating a strong and happy bond. By focusing on all aspects of a relationship, you can build a bond that makes both people feel loved and valued. Relationships require effort, understanding, and commitment from both sides. By addressing these needs and working together, you can create a lasting and fulfilling relationship that brings joy and satisfaction to both of you. Remember, a successful relationship is built on mutual respect, trust, and love, and by understanding and meeting each other’s needs, you can create a happy and healthy partnership.
By Justin F.
Healthy Articles
Biofilm
A biofilm is a community of microorganisms, such as bacteria, fungi, or algae, that adheres to a surface and is encased in a protective matrix of self-produced slime. These communities can form on a wide range of surfaces, including medical implants, teeth, and pipes, and are often harder to treat with antibiotics because the protective matrix makes the microbes more resistant.
Structure:
A biofilm is not just a random clump of bacteria. It’s a complex, structured community where cells stick together and to the surface. This community is encased in a protective, slimy matrix made of extracellular polymeric substances (EPS), which are composed of polysaccharides, proteins, and DNA.
Formation:
Microbes are attracted to the surface and begin to adhere to it. Once they are attached, they multiply and start to produce the protective EPS matrix that surrounds them, creating a more robust and protected environment.
Composition:
While often associated with bacteria, biofilms can also include other microorganisms like fungi, algae, and protozoa. They can also incorporate debris and other materials from their environment.
Examples:
Dental plaque: A very common example of a biofilm on teeth.
Medical devices:
Biofilms can grow on things like catheters, artificial joints, and other implants, which can lead to persistent infections.
Natural environments:
They form on rocks in streams, in the roots of plants, and in other moist natural settings.
Significance:
Disease: Biofilms are associated with numerous chronic and difficult-to-treat infections.
Antibiotic resistance:
The protective matrix of the biofilm can significantly reduce the effectiveness of antibiotics, sometimes by a factor of 1,000.
They can cause problems like pipe corrosion in water systems but can also have beneficial roles in some natural processes.
Biofilm Disruptors Worth Considering
#1. N-Acetylcysteine (NAC)
N-Acetylcysteine is a powerful antioxidant that can help break down the mucus in biofilms. It’s commonly used in various protocols to enhance the effectiveness of antimicrobial treatments.
NAC (N-Acetyl Cysteine) is a form of the amino acid l-cysteine and acts as a powerful free radical scavenger.* It is a precursor to and supports tissue levels of glutathione (GSH), the principle defense within the body against reactive oxygen species (ROS). NAC has also been shown to support healthy lung function through its mucolytic capability. *
NAC is a type of amino acid called l-cysteine. This supplement works as a very powerful free radical. Free radicals like this work in the body to remove toxins and other components within the body that can lead to illness and disease.
NAC works as a preventative tool and supports tissue levels of glutathione (known as GSH) as a way of defending the body from reactive oxygen species (known as ROS). It also works to protect the body from detoxification from drugs, compounds of all types including metabolites. NAC can specifically help to support healthy lung function.
NAC provides 600 mg tablets of this high-quality nutrient necessary for overall body health and detoxification.
#2. Serrapeptase
Serrapeptase HP™ is a powerful systemic enzyme which supports Gut, Respiratory and Sinus health. * This formula is enteric coated to survive the acidic conditions of the stomach, promoting optimal absorption. *
Serrapeptase limits the ability of biofilm to form. Other studies have shown that, when used together with antibiotics, serrapeptase can be very effective, especially against antibiotic-resistant bacteria.(*)
Serrapeptase – also known as serrapeptidase, serratiopeptidase and serratia peptidase – is a powerful proteolytic enzyme derived from a species of bacteria originally found in the intestine of silkworms. The bacterium, Serratia marcescens, produces the enzyme serrapeptase to enable the silkworm to dissolve its silken cocoon and emerge as a moth after metamorphosis.
You can learn more about Serrapeptase here
#3. InterFase Plus with EDTA
This is a combination supplement specifically designed to break down biofilms. But it also includes enzymes and EDTA (a chelating agent. Biofilms are heavily reliant on metal ions like calcium magnesium iron and zinc (for stability and structural integrity. These metal ions play crucial roles in maintaining the stability of the EPS matrix.
The presence of calcium, iron, and magnesium is essential for biofilm creation and serves to cross-link the anionic regions for polymers. InterFase Plus® with EDTA includes ethylenediaminetetraacetic acid (EDTA) which binds the metals needed for biofilm formation. Microorganisms residing within biofilms are highly resistant to antimicrobials including antibiotics and bacteriocins produced by probiotics.
InterFase Plus® is a unique enzyme formulation with EDTA that is especially designed to disrupt the biofilm matrix that embeds potential gastrointestinal pathogens.
Enzymes in InterFase Plus® with EDTA are selected for their ability to lyse the extracellular polymers commonly found in biofilm as well as degrade bacterial and yeast cell wall structures.
#4. Lauricidin (Monolaurin)
Monolaurin is a compound derived from lauric acid (found in coconut oil) and has antimicrobial properties. Monolaurin’s lipophilic (or fat-loving) nature allows it to integrate into the lipid bilayers of microbial cell membranes This makes it harder for microbes to adhere and stick to surfaces and develop the biofilm in the first place.
Pathogen Defense provides broad spectrum immune support with a combination of natural herbs to inhibit the overgrowth and infectious potential of various pathogens. * Pathogen Defense naturally combats increased viral activity, abnormal bacterial colonization and activation of yeast overgrowth commonly affecting patients with neuro-immune syndromes.
#5. Biocidin
Biocidin Is another great biofilm disruptor. It comes in both Liquid and Capsule. I will often use and recommend the Biocidin liquid First as I can manage the dose a bit easier with drops. But either is great.
Biocidin has a mix of natural herbs- things like Bilberry fruit extract, Grape seed extract, Shiitake mushroom extract, Goldenseal root, So those are some of my go-to biofilm disruptors There are a few other things you should know when it comes to using Biofilm disruptors.
Warning: Not recommended for use during pregnancy. Consult your physician before using any supplement, especially if you are nursing, have a medical condition, or are taking medication. Discontinued use should adverse reactions occur. Keep out of reach of children.
Check with your physician before taking anything.
Mindset Mentor
Beyond Brain Healtheyondbrainhealth
https://www.instagram.com/beyondbrainhealth/?hl=en
Healthy products for humans at Tractor Supply.
Chlorine Shower
Ever thought about what’s really in your shower water?
A 10-minute shower can expose you to as much chlorine as drinking 11 glasses of tap water!
I ran a simple test on my regular city water — the results were shocking.
We absorb chlorine not just by drinking it, but through our skin and lungs while showering.
Time to rethink what “clean” really means.
Consider putting in a whole house water filtration system, we use Pure Water Appliance
Function Health
A fulfilling life depends on health, and health depends on awareness. You are the source of your truth, and we are here to enrich you with the deepest awareness of what is happening within you. We start by bringing together routine whole-body lab testing, advanced imaging, and the world’s top doctors. It is our first step in helping you pursue a lifetime of avoiding disease and feeling your best.
Across the Function team, we have each had health challenges that shape our lives. We’ve experienced healthcare shortcomings juxtaposed with the brilliance of medicine. It inspires us to remove complexity, place exponential health technology in your hands, and put privacy first. Our unwavering commitment is to empower you to own your ever-changing health. Function is all about you.
Welcome to your health.
https://www.functionhealth.com
How Trauma Affects Oxytocin (Chat-pt)
Affects Oxytocin
When someone experiences chronic stress, neglect, or trauma (especially early in life), the brain learns that closeness may not be safe.
What happens biologically:
- The nervous system stays in fight, flight, or freeze
- Cortisol (stress hormone) stays high
- Oxytocin release becomes blunted or inconsistent
- Touch may trigger anxiety instead of comfort
So instead of “this feels safe,” the body thinks:
“I need to protect myself.”
This is not a personal flaw—it’s a survival adaptation.
Why Some People Become Touch-Averse
Touch aversion can develop when:
- Affection was unpredictable or unsafe
- Boundaries were violated
- Love came with conditions
- Comfort was absent during distress
Common experiences:
- Flinching at touch
- Feeling tense during hugs
- Needing space even from loved ones
- Feeling overwhelmed by intimacy
- Wanting closeness but freezing when it happens
Again—this is the nervous system trying to keep you safe.
Rebuilding Oxytocin Safely (Very Important)
Healing doesn’t start with “more touch.”
It starts with choice, control, and safety.
Gentle ways to increase oxytocin without overwhelm:
- Consent-based touch (you decide when/if)
- Weighted blankets
- Warm showers or baths
- Soft fabrics
- Breathing exercises (slow exhale)
- Pets (often easier than people)
- Calm, emotionally safe conversations
- Eye contact for short moments
- Self-touch (hand on chest, gentle massage)
Small, positive experiences retrain the nervous system.
Why Some People Crave Touch But Also Fear It
This push-pull is common after trauma:
- Oxytocin makes you want closeness
- Trauma makes closeness feel dangerous
So the body sends mixed signals—wanting connection while bracing for harm.
Healing happens when:
Closeness becomes predictable, respectful, and safe over time.
Something Important to Know
You don’t have to force yourself to enjoy touch.
The goal is not “normal.”
The goal is regulated and safe.
Your body’s responses make sense.
If you’d like, I can also explain:
- How to gently increase tolerance for affection
- The link between oxytocin and attachment styles
- How long it takes the nervous system to relearn safety
- How self-love actually changes brain chemistry
Hormone Disruptors: 14 Common Chemicals That Affect Your Hormones
This article is by far the most in depth and revealing I have found, thank you Green Smoothie Girl. https://greensmoothiegirl.com
Hormones. They’re often the butt of the joke when it comes to pregnancy, PMS, or teenagers. Other than that, we mostly just ignore our hormones.
But did you know that just about everything you do is dependent on subtle changes in your hormone levels?1
That’s right: How much energy you have during the day, how well you sleep at night, whether you’re interested in sex. How much you struggle with your weight, whether you can digest your food properly, and how easily you can fight off illness— that’s all hormones.
In this article, we’ll be taking a close look at how the endocrine system (our hormone-making and monitoring system) works, as well as 14 of the most pervasive, dangerous endocrine disruptors we’re exposed to daily in modern society.
You might have heard these chemicals called “the dirty dozen.” And while “the dirty dozen” certainly has a nice alliterative ring to it, the two chemicals we’ll be adding to the list are every bit as dirty–and every bit as devastating — to your endocrine system.
What Are Endocrine Disruptors?
Endocrine disruptors2 are chemicals (either human-made or manufactured) that disrupt or damage your body’s hormone-making organs or processes. This can happen when a chemical mimics a particular hormone, keeps your body from using or absorbing a particular hormone, interferes with the way your hormones talk to each other, or hijacks your hormone-producing organs.
Why does that matter so much? And what’s the worst that could happen from a little hormone disruption? The truth is, most of us are woefully miseducated when it comes to understanding how our endocrine system works, the role hormones play in our bodies, and the harm we can suffer if our endocrine is compromised2–including reproductive damage, thyroid disease, neurological harm, immune dysfunction, and birth defects.
How Does the Endocrine System Work?
Your endocrine system is a complex network of organs and glands that work together to create, distribute, and regulate the hormones your body needs to function properly.
Your endocrine system is a complex network of organs and glands that work together to create, distribute, and regulate the hormones your body needs to function properly.
The head honcho of your endocrine system is a part of your brain called the hypothalamus. It calls the shots on just how much (and when) different glands in your endocrine system release hormones into your bloodstream so they can get to work regulating your metabolism, cell growth and repair, sleep cycles, stress levels, and sexual function.
Another part of your brain, called the pituitary gland, relays messages between the hypothalamus (the boss) and your hormone-producing glands.
Whether you’re male or female, your endocrine system includes your hypothalamus, pituitary gland, pineal gland (another part of the brain), thyroid, parathyroid, adrenal glands, and pancreas.
Your gut and your liver aren’t usually grouped in with your endocrine system, but for all intents and purposes, they should be, since they produce a significant portion of the hormones your body uses on any given day. (More on that below!)
If you’re a woman, your endocrine system also includes your ovaries. If you’re a man, it includes your testes.
Endocrine System Organs and Hormones
If you want to know what people mean when they say that the human body is a marvel of engineering, just look at the endocrine system organs and hormones. When they aren’t bogged down by chemical disruptors (which we will discuss), your endocrine organs and hormones work together seamlessly in an intricate, fascinating dance every moment you’re alive:
Hypothalamus
Like I said above, the hypothalamus is in your brain and calls the shots (based on information it gets from your pituitary gland) on when and how much hormone your other glands create.
The hypothalamus also regulates your body temperature and your metabolism. It’s the reason you get a fever when you’re sick, to weaken the invading virus or bacteria.
Pituitary Gland
This endocrine organ is in the brain and stores important hormones (and distributes them as needed). It also runs traffic control with the other glands in your body, relaying signals back and forth between your hypothalamus and making sure everything is running properly.
Your pituitary gland creates and regulates all the following hormones:
- TSH (Thyroid-stimulating hormone): This hormone prompts your thyroid gland to kick into gear and produce its own hormones.
- Growth hormones: These hormones are critical to growth and development, as well as maintaining a healthy overall body composition of bone, fat, and muscle.
- Follicle-Stimulating Hormones and Luteinizing Hormones: These hormones regulate the levels of sex hormones (estrogen, testosterone, progesterone, steroids) your body produces.
- Prolactin: This is the hormone that triggers the body to produce breast milk in women!
- Adrenocorticotropic Hormone (ACTH): ACTH triggers the adrenal glands to produce cortisol and other steroids that metabolize food, control blood pressure, and lower inflammation.
- Vasopressin (antidiuretic hormones): These hormones help your kidneys manage water loss.
- Oxytocin: Also called “the bonding hormone,” oxytocin helps regulate your emotional health and reduce stress. It also causes uterine contractions during childbirth.
Thyroid Gland
Your thyroid, which is located at the front of your neck, is in charge of creating thyroid hormones. These thyroid hormones are absolutely vital to metabolism and digestion,3 as well as a whole host of other body functions including your muscle tone, how well your reproductive system works, nervous system and brain development in children, and how effectively your body can control its blood pressure and heart rate.
Parathyroid Gland
You have two parathyroid glands, that sit right next to your thyroid. Their biggest job is to create something called parathyroid hormone, which controls how much calcium is funneled to your bones and bloodstream.
Pineal Gland
Located deep in the brain between the left and right hemispheres, this tiny gland has one big job: producing melatonin, which controls your sleep/wake cycles. When you wake up, when you fall asleep, and how well you sleep all hinge on melatonin produced in the right amounts, at the right time.
Adrenal Glands
Your adrenal glands oversee creating hormones called corticosteroids. Every time you feel your heart rate rise or drop, that’s your adrenal glands. These tiny but mighty glands live right above your kidneys, and they regulate your metabolism, how your immune system functions, how well you deal with being stressed and how quickly you recover from stress, and even your sexual function.
Pancreas
Your pancreas is tucked just behind your stomach. It’s in charge of creating digestive enzymes and controlling your blood sugar by producing the hormones glucagon and insulin, which break down carbohydrates and sugar.
Ovaries
In women, the ovaries are the main source of sex hormones including estrogen and progesterone. These hormones are critical to sexual development, sexual health, and sexual function (including arousal, menstruation, and fertility.)
Testes
In men, the sex hormones are mostly made in the testes, which produce androgens like testosterone. Testosterone is the biggest factor in onset of puberty, sexual development, how much facial hair you grow, your sex drive, and your sexual health.
Gut
Until recently, the gut was pretty much ignored when it came to hormone production. But, to many people’s great surprise, the gut is actually extremely important to hormone production.
The bacteria in your gut (and the short-chain fatty acids they help create) are responsible for 95% of your serotonin and 50% of your dopamine4 not to mention some melatonin and adrenaline.
Your gut health, then, is directly linked to your mood, your sleep cycle, your appetite, and your ability to stay alert, among other important functions.
Liver
The liver is another unsung hero of the endocrine system. This organ creates bile to break down excess hormones to regulate hormone levels. It also produces some of your estrogen and testosterone.
Risks and Results of Endocrine Disruption
Think of endocrine-disruptors as identity thieves–chemicals that can flip the same switches as your body’s own hormones5–but can’t be regulated or reabsorbed in the same way.
And these identity thieves can cause a lot of problems. (More on the specific problems different endocrine disruptors cause below!)
Endocrine disruption in the adrenal and thyroid glands can mean weight gain and problems managing blood sugar,6 difficulty controlling sleep/wake cycles, and thyroid disease.7 Disruption of the sex hormones like testosterone and estrogen can lead to infertility, sexual dysfunction and cancers, and early menopause.
Endocrine disruption can also trigger autoimmune diseases8 as the body struggles to separate friend from foe, and cancer as these chemicals alter cell growth and destabilize DNA.9
Each of the following 14 endocrine disruptors destabilizes and hijacks the endocrine system in different ways. Knowing the names of these chemicals, where you are exposed to them, why they’re so harmful, and how you can avoid them is critical your health:
14 Common Endocrine Disruptors
Some of these endocrine disruptors may be familiar to your lead, for instance. Others may have names you don’t recognize at first. But take a closer look at the back of a shampoo bottle, or the lid of your cup of coffee, or the ingredients in your “pet-friendly” lawn fertilizer. Here’s what you need to know:
1. BPA
What is BPA, and Why Is It Harmful?
BPA is a chemical that mimics estrogen. Which might not sound like such a bad thing, at first. After all, don’t a lot of women benefit from hormone replacement therapy?
Unfortunately, this imposter-estrogen derived from plastic (aka, not even remotely biocompatible with our endocrine system) spells disaster. BPA’s fake plastic estrogen can cause breast cancer, prostate cancer, infertility, heart disease, weight gain, and a whole host of reproductive issues.10
Where Is BPA Found?
BPA is everywhere, and is especially common in all kinds of hard and soft plastics. While more products are labeled as “BPA free” now, thanks to (totally justified) consumer outrage, the shelves are still swimming with this dangerous endocrine disruptor:
- Sports water bottles
- Baby pacifiers and toys
- Many foreign-made trinkets and toys
- In the lining of metal canned food containers (just another reason to eat fresh, raw foods!)
- The coating on the receipts you get at the grocery store.
- #7 recycled plastics
- Most plastics labeled “polycarbonate.”
How to Avoid BPA
Get ready to feel queasy: One study showed that 93 percent of us have BPA in our bodies. Right now. Only use plastics that are specifically labeled “BPA free,” and be safe instead of sorry by doing your research and assuming the worst if “BPA free” isn’t specifically noted.
Opt for plastics with a 1, 2, or 5 label, if you must use plastic, and use glass instead of plastic whenever you can.
You’ll also want to keep an eye out for BPS or bisphenol S. BPS is nearly identical to BPA, but manufacturers sometimes use it to skirt around BPA laws, despite the fact that it’s been proven to have similar health effects. BPA has gotten the most press, but I believe you will be learning over time that all plastics are problematic.
2. Perchlorate
What Is Perchlorate, and Why Is It Harmful?
Perchlorate is a chemical combination of chlorine and oxygen that’s found, among other things, in fireworks and rocket fuel.
Some types of perchlorate are man-made, while others occur in nature. Perchlorate has the unique ability to rob your thyroid of iodine11–a basic requirement for your thyroid to produce hormones and function properly.
Perchlorate can wreak havoc on your metabolism, your brain function, and how well your internal organs function.
Where Is Perchlorate Found?
Perchlorate has infiltrated the drinking water supply in many areas of the United States because of emissions during military operations, manufacturing, and crop fertilization. It’s also present in varying quantities in some foods, most of them highly processed:
- Boxed mac and cheese
- Salami
- Bologna
- Plain bagels
However, even some fresh, raw produce like broccoli, collard greens, and cauliflower may test at high perchlorate levels.
How to Avoid Perchlorate
Educate yourself to find out whether you’re at special risk for perchlorate by finding out whether you’re near any types of manufacturing plants or facilities that use perchlorate. If you are, there’s a high likelihood that this water-soluble compound has infiltrated your water supply.
A reverse osmosis system (paired with a water remineralizer and ionizer) can filter out perchlorate in your water. As for perchlorate for fresh produce, it’s much more difficult to avoid, and a good argument for buying organic produce. However, you can combat the small quantities of perchlorate you may ingest and help your thyroid work properly by making sure you get enough iodide in your diet (use nascent iodide,12 not chemically treated iodized salt!)
3. Dioxins
What Are Dioxins, and Why Are They Harmful?
Dioxins are a class of toxic chemicals that are created from burning fuel or waste, producing pesticides, and other chemical processes in manufacturing. Once dioxins have been released into the air, they quickly settle in the soil, where they make their way into the water supply and plant life.
One of the (many) reasons dioxins are so harmful is that, once consumed, they stay in the body for many years, building up and causing damage to tissues and systems. Dioxins can cause cancer, diabetes, and cellular mutations; wreak havoc on the human immune system; cause learning disabilities and delays; disrupt sex hormone signals; and damage reproductive processes,13 including permanently decreasing sperm quality and count.14
Where Are Dioxins Found?
Make their way up the food chain when animals drink water or eat food that is contaminated with dioxins. Those dioxins are then tucked away and build up in the animals’ fatty tissues. Experts estimate that an incredible 90% of the dioxin’s humans consume come from the following animal products:
- Beef
- Dairy
- Milk
- Chicken
- Pork
- Fish
- Eggs
How to Avoid Dioxins
Since most of the dioxins we’re exposed to as humans come from the animal products we eat, the very best way to avoid dioxins is to eliminate as many animal products from your diet as possible. Another reason that a raw, plant-based diet is so important to our health!
If you do choose to eat meat, choose lean protein and cut off any visible fat. Another extremely important way to avoid dioxins is eliminating backyard burning of waste. The EPA says, “Backyard burning of waste materials creates higher levels of dioxins than industrial incinerators and is particularly dangerous because it releases pollutants at the ground level where they are more readily inhaled or incorporated into the food chain.”
4. Atrazine
What Is Atrazine, and Why Is It Harmful?
Atrazine is a type of herbicide that’s used on numerous crops including corn and sugarcane to stop broadleaf weeds. When women are exposed to Atrazine during pregnancy, their children run a higher risk of birth defects including heart, urinary, and limb deformation.15 Atrazine also mimics estrogen and disrupts hormone production16 in the ovaries and testicles, delaying puberty, and causing breast and prostate cancer.
One study17 showed that atrazine exposure effectively sterilized 75% of male frogs, and turned one out of 10 into females capable of producing viable eggs.
Where Is Atrazine Found?
Atrazine is sprayed heavily on many of the crops we eat and has made its way into the groundwater around the world. Some of the crops and plants sprayed most heavily for atrazine include:
- Corn
- Sugar Cane
- Winter wheat
- Sorghum
- Lawn turf
How to Avoid Atrazine
To avoid consuming atrazine that has made its way into your drinking water, use a really excellent water filtration system. You can also keep atrazine out of your life by avoiding pesticides on your lawn (many of which contain atrazine) and buying organic (non-sprayed) produce at the store whenever possible.
5. Phthalates
What Are Phthalates, and Why Are They Harmful?
Phthalates are a family of chemicals used to create solvents and soft plastics. You’ll find this endocrine disruptor in everything from makeup to plastic wrap to medical tubing. Phthalates cause damage to the kidneys, liver, lungs, and the reproductive system. The most common phthalates found in consumer goods are dibutylphthlalate (DBP), dimethylphthalate (DMP) and diethylphthalate (DEP).
Phthalates disrupt the endocrine system and wreak havoc in the human body by acting as an “anti-androgen,” which blocks testosterone from working normally (testosterone is important for both men and women!). This disruption can lead to abnormal fetus development,18 the birth defect hypospadias,19 premature puberty in girls,20 and insulin resistance.21
Where Are Phthalates Found?
Phthalates are everywhere. Any time you read the word “fragrance,” assume that this harmful chemical is present.
(Under the EPA regulations, companies aren’t required to disclose the presence of phthalates in “fragrance”). And while many industrialized nations are taking steps to reduce phthalate exposure–especially in hospitals (some of the highest levels of phthalates have been found in NICUs!22), you should know that phthalates may be lurking in all of the following places:
- Plastic wrap and other plastic food packaging
- Medical tubing and IV bags
- Laundry detergent (hidden under the generic catchall “fragrance”)
- Candles
- Hair spray
- Nail polish
- Aftershave
- Lotion, shampoo, and other personal care products (A study conducted by Health Care Without Harm report found phthalates in a horrifying 70% of cosmetic and personal care items23).
- Vinyl shower curtains
- Children’s toys made from PVC plastic
- Car seats and car parts (that new car smell? That’s phthalates)
- Animal fats (like dioxins, phthalates are often stored in the adipose tissue)
How to Avoid Phthalates
Choose plastics labeled “phthalate-free.” especially plastic wrap and food packaging. And whenever you can, steer clear of recycling label #3 or #7.
Avoid anything that lists the ambiguous “fragrance” as an ingredient. It probably contains phthalates. Take special care with laundry detergents, air fresheners, perfumes, shampoos, and candles. Ironically, you’ll also want to stay alert to phthalate exposure if you have surgery or hospital stay, since high levels of phthalates can be found in plastic tubing and IV bags at hospitals.
You should also think about tossing out any soft plastic toys you’ve had that may have been manufactured before 2009 (when phthalates were outlawed in children’s toys), e.g., fake food or rubber rings.
Avoid animal products like meat and dairy. If you do partake, choose organic produce that was grass-fed (instead of mass-produced corn that was likely sprayed with large amounts of pesticides).
Fortunately, more chemical-free products come on the market every year, so you can purchase non-toxic alternatives at natural products stores.
We really like Truly Free for refillable laundry detergent that works, but is free of toxic chemicals.
6. Chlorine
What Is Chlorine, and Why Is It Harmful?
In its pure form, chlorine is a toxic green gas. But most of us know it as our friendly neighborhood pool-pee protector.
Unfortunately, chlorine disrupts the endocrine system by robbing our cells of iodine. And several studies have confirmed that exposure to chlorine can interfere with the production of testosterone. One study showed that boys who spent a significant amount of time in the pool prior to puberty were three times as likely to land in the bottom 10th percentile for testosterone levels.24
Exposure to low levels of chlorine can also cause mild side effects like skin irritation, nausea, trouble breathing, and coughing. And, over time, there was a decrease in testosterone and thyroid function. Higher levels of chlorine can cause increasingly serious side effects like heart failure or pulmonary edema (fluid in the lungs). In WWI, chlorine gas was used as weapon.
Where Is Chlorine Found?
Chances are that your skin or your lungs have been in contact with chlorine today. You’ll find chlorine in all the following places:
- Laundry detergent (with chlorine bleach)
- City water supplies
- Swimming pools and hot tubs
- Paper products
- Dyes
- Insecticides
- Paint
How to Avoid Chlorine
One of the best ways to avoid chlorine is to install a chlorine filter in your shower and on your faucets (most city water contains small amounts of chlorine). Be aware that hot showers can turn chlorine into a vapor, and you breathe quite a bit of it, so a showerhead filter is also helpful if you don’t have whole-home water filtration.
You can help avoid the harmful effects of chlorine in pools by showering or rinsing off before you enter the pool. Not only does this keep the pool cleaner, but it avoids a chemical reaction between the perspiration on your skin and chlorine that creates chloramine (another endocrine-disruption-byproduct of chlorine).
Try to choose swimming pools that are treated with UV-light instead of chlorine or bromine, or choose lakes, swimming holes, or the ocean instead!
Don’t wash your clothes in detergents that include chlorine bleach (opt for hydrogen peroxide or baking soda to get your whites extra clean instead!).
7. Fluoride
What Is Fluoride, and Why Is It Harmful?
Fluoride is a water-soluble, colorless chemical compound that is often added to drinking water or used as part of dental care to stave off tooth decay. However, fluoride disrupts the endocrine system by displacing iodine in the cells, which can lead to thyroid dysfunction and autoimmune diseases like Hashimoto’s, thyroiditis, and Grave’s disease.
And that’s not all. In 2014, an important study proved that fluoride is a neurotoxin25 that can delay children’s development and lower IQ. Fluoride has also been shown to decrease bone health.26
Fluoride is also dangerous because it causes lead to leach from pipes that carry drinking water,27 exposing populations to yet another toxic endocrine disruptor.
Where Is Fluoride Found?
Fluoride is found in all of the following places:
- City water supplies
- Toothpastes and mouth rinses
- Dental treatments
- Mechanically processed foods
- Teflon pans
How to Avoid Fluoride
Most of us have already been exposed to far too much fluoride in the water supply. There’s no need to supplement additional fluoride through dental treatments, toothpastes, or mouthwashes.
Instead, keep tooth decay at bay by brushing with baking soda, flossing regularly, or rinsing with hydrogen peroxide. You’ll avoid the risk of swallowing fluoride, and you’ll keep your teeth healthy and cavity-free.
If you live in an area where the water has been treated with fluoride, it’s especially important to use a water filter or reverse osmosis system that specifically removes fluoride (many water filters don’t).
You’ll also want to avoid processed foods and cook with ceramic pans instead of Teflon.
8. Fire Retardants
What Are Fire Retardants, and Why Are They Harmful?
Fire retardants are a class of chemicals used to make household and commercial goods less flammable. The most common type of fire retardants are called polybrominated diphenyl ethers (PBDEs) made up of chlorine, bromine, or phosphorus and carbon.
Scientists discovered the pervasiveness of fire retardants by accident–while studying human breast milk. The samples all contained a high amount of fire retardants. And, disturbingly, the percentage of fire retardants found in human breast milk since 1972 has doubled.28
The most common way we come into contact with these pervasive endocrine disruptors is a process called “off gassing.” Fire retardants aren’t actually bound to the material in your mattress or couch cushions. So, they “off gas” into the air, attach to dust particles, and then you breathe them in.
One of the reasons fire retardants are so dangerous is that, like many endocrine disruptors, these chemicals build up in our bodies over time–and stick around in the environment for a long time.
Many fire retardants have been banned or phased out of manufacturing, but are still everywhere in the environment. These extremely common chemicals can wreak havoc in our endocrine system with outcomes like thyroid dysfunction, decreased IQ, brain damage, cancer, and reproductive problems.29
Where Are Fire Retardants Found?
Fire retardants can be found in almost every home, office, and school:
- Furniture (couch cushions, chair stuffing, you name it)
- Mattresses
- Carpets
- Blinds
- Curtains
- Home and building insulation
- Wires and cables
- Appliances and electronics (computers, phones, tvs)
- Polyurethane foam
- Seat covers
- Plane and car parts
How to Avoid Fire Retardants
Even if you avoid products that contain fire retardants (and you should definitely do just that!) It can be extremely difficult to avoid exposure to these harmful chemicals, because of their staying power in the environment.
In addition to avoiding polyurethane foam and furniture that isn’t specifically labeled “no fire retardants,” it’s a good idea to use a Hepa air filter to keep from breathing toxic dust. If you decide to reupholster foam furniture or replace your old carpet or blinds, take extreme caution and wear a high-quality mask.
I recently replaced all my carpet with wool carpet, with no flame retardant or stain-resistant coatings. Next time you’re in the market for new carpet, consider this option.
9. Lead
What Is Lead, and Why Is It Harmful?
While many of the endocrine disruptors in this article might be new information, almost everyone knows how harmful lead can be. This heavy metal (which was once commonly used in paint and pipes), can lead to devastating damage to the endocrine system and body tissues,30 including brain damage, miscarriage, decreased IQ and learning delays, and dangerously low levels of sex hormones.
Lead can also cause problems with your endocrine system’s ability to signal properly, which shows up as mood disorders like depression and anxiety, as well as high blood pressure and uncontrolled stress.
Where Is Lead Found?
While plenty of products that used to have high levels of lead (like paint) aren’t sold anymore, you’ll still find this endocrine disruptor in all of the following places:
- Paint and woodwork on older homes
- Antique children’s toys
- Antique furniture
- Older pipes and plumbing, and the solder on many modern pipes
- Gasoline
- Batteries
- Imported candies, especially ones that contain tamarind or chili powder from Mexico, Indonesia, China, or Malaysia
- Imported furniture, ceramics or crafts
- Vinyl blinds imported from Mexico, China, or Taiwan
- Costume jewelry that’s often worn or mouthed by children (in 2006, one child died after swallowing a heart pendant that came with a pair of Reebok shoes. It was examined and found to be 99% lead31).
- Kohl (sometimes used for eyeliner).
How to Avoid Lead
There are a few important ways you can help avoid lead exposure. The first is simply to eat a healthy diet. Studies have shown that kids and adults who eat a nutrient-dense, balanced diet full of fruits and vegetables absorb less lead32 than people who eat a lot of processed, empty calories.
Dispose of batteries and electronics properly instead of just dumping them into the trash, to keep lead out of the soil and groundwater. And if you’re renovating or painting an older house, use a contractor that’s certified lead safe.33 And steer clear of costume jewelry, cheap imported metals, blinds, furniture, and ceramics.
Lead exposure is just another good reason to install a reverse-osmosis water filter in your home. If you can’t afford a water filter, you can help reduce lead leaching from pipes by avoiding the hot water tap on your faucet and running the water on cold for several minutes before drinking or cooking with the water.
10. Arsenic
What Is Arsenic, and Why Is It Harmful?
The poison arsenic is found in nature (in some fruit pits, for instance), the vast majority of arsenic we’re exposed to on a daily basis is human made.
Arsenic is deadly in high doses (“high” doses being as little as 100 milligrams). Moderate exposure from polluted drinking water, proximity to industrial pollutants, or simply low-dose over a long period of time leads to cancer, respiratory and immune dysfunction, reproductive harm, nervous system disorders, and gastrointestinal harm.34
Arsenic disrupts the endocrine system by causing problems with how your body uses carbohydrates in the glucocorticoid system. And when this system is disrupted, the result is uncontrolled weight gain, immune disorders, diabetes, and developmental problems.
Where Is Arsenic Found?
Most of the manmade arsenic we’re exposed to on a daily basis comes from industrial activities and treated timber.
- Pesticides
- Preservative treatments of timber (up to 70% of the arsenic we make goes to treat timber that’s used in garden containers, play structures, and decks)
- Glass treatments
- Deeply drilled wells
- Groundwater
- Rat poison
- Cigarettes
- Mining activities
- Burning fossil fuels
- Rice, which absorbs arsenic at higher rates than other plants
How to Avoid Arsenic
First, don’t smoke. You’re already being exposed to enough arsenic as it is! You can lower your everyday exposure by investing in a good water filter that can filter out arsenic. You can avoid arsenic exposure through rice by boiling your rice in larger amounts of water (and then draining the excess), or by simply mixing up the types of grains you eat daily.
Don’t build garden boxes out of treated wood (arsenic can leach into the soil), and don’t burn, saw, or eat food off of treated wood on decks, garden containers, or playgrounds.
Avoid old wood play structures, and make sure your children wash their hands afterward if you do visit one!
11. Organophosphate Pesticides
What Are Organophosphate Pesticides, and Why Are They Harmful?
The history books will tell you that we dodged a bullet in World War II when we stopped the Nazis from deploying its stockpile of chemical weapons called organophosphate compounds. But the truth is, we took that same technology and created pesticides from it–which are commonly sprayed on crops around the country every day.
This type of pesticide destroys insects’ nervous system and, unsurprisingly, cause neurological harm in other animals too (including us) by causing nerve signals to go haywire. These pesticides disrupt the nervous and endocrine system by damaging an important enzyme called acetylcholinesterase. The disastrous results can include decreased testosterone and sex hormone dysfunction, neuropathy, leukemia, brain cancer, thyroid dysfunction, and tumors of the pancreas, thyroid, and adrenal glands.35
Where Are Organophosphate Pesticides Found?
Organophosphate pesticides are used in home gardens, veterinary clinics, large- and small-scale agriculture, and pay-to-spray pest control services. You’ll find them by all of the following names:
- Insecticides
- Malathion
- Parathion
- Diazinon
- Fenthion
- Dichlorvos
- Chlorpyrifos
- Ethion
- Herbicides
- Tribufos (DEF)
- Merphos
How to Avoid Organophosphate Pesticides
Whenever possible, opt for organic produce. And don’t use pesticides in your own home garden or pay for so-called “pest control services.”
Thankfully, these pesticides aren’t likely to enter the food chain (most of the concern is from residue and contact with food or surfaces that have been treated). But organophosphates can enter groundwater if they’re sprayed heavily enough in an area, so get that water filter up and running!
At least get a water ionizer and purifier on your sink, for your drinking water, from our favorite water company, that’s Objective #1! But if it’s in the budget, also ask them about the wholesale price they give our readers, on whole-home filtration to get all the impurities out of the water you shower and bathe in, as well.
12. Mercury
What Is Mercury, and Why Is It Harmful?
The toxic metal mercury is generally content to stay underground. Except, that is, when we burn it as coal — which releases the mercury into the air, and into our oceans, and into marine life.
Mercury disrupts the endocrine system in several ways, and it’s especially dangerous for pregnant women–since consumed mercury from seafood is delivered straight to the developing baby’s brain, where it can accumulate and cause brain damage and delays.36
Mercury disrupts the way adrenalin, insulin, estrogen, and testosterone function in the body and can lead to disease and disorders of menstruation, ovulation, Addison’s disease,37 pituitary problems that can result in mood disorders and even suicidal thoughts, thyroid disorders,38 and insulin resistance or diabetes.
Where Is Mercury Found?
The most common way most of us are exposed to mercury is though seafood. However, you should know that batteries and fluorescent light bulbs also contain mercury (and should be disposed of properly). These fish and crustaceans have been identified as the highest sources of mercury:
- Mackerel (King Mackerel)
- Orange Roughy
- Marlin
- Shark
- Tilefish
- Swordfish
- Tuna (Bigeye, Ahi, Yellowfin, and canned Albacore)
- Striped Bass
- Cod
- Halibut
- Lobster
- Mahi-Mahi
- Perch
- Snapper
How to Avoid Mercury
If you do choose to eat seafood, your safest bet is still wild-caught fish. While many people believe farmed fish a “safe” bet, these mass-produced fish kept in dirty water and fed a processed diet aren’t going to do your health any favors.
These wild-caught seafood sources have the lowest levels of mercury:
- Salmon
- Catfish
- Clams
- Crab
- Flounder
- Haddock
- Herring
- Scallops
- Shrimp
- Squid
- Tilapia
- Freshwater trout
13. PFCs (Perfluorinated Chemicals)
What Are PFCs, and Why Are They Harmful?
PFCs, or perfluorinated chemicals, are commonly used to repel stains on carpet and upholstery and food residue on cookware. But the irony is that this chemical, intended to be “non-sticky,” stays in the environment and living organisms for an incredibly long time.
An astonishing 99% of us have perfluorinated chemicals in our bodies.39 Which means that 99% of us are at risk for PFC endocrine disruption of the thyroid, liver, testes and ovaries,40 resulting in thyroid disorders, dangerously low birth weight, decreased sperm count, and fertility problems for women. PFCs have also been linked to ADHD and high cholesterol.
Where Are PFCs Found?
Perfluorinated chemicals are commonly used anywhere “nonstick” or “stain resistant” is the name of the game. Keep a particular eye out for these items:
- Carpets labeled as “stain resistant”
- An optional (or included) “stain-resistant” or “pet-resistant” spray applied to couches, upholstered chairs, or other plush furniture
- Coated frying pans, woks, and other cookware (like Teflon)
- Fast food wrappers
- Paper plates
- Carpet cleaner
- Windshield fluid
- Cleaning products, polishes, and waxes
- Paint
- Waterproof clothing (e.g., Gore-Tex)
- Beauty products with ingredients that start with “fluoro” or “perfluoro” such as shaving cream, powders, and lotions
How to Avoid PFCs
Steer clear of pans and other cookware that’s labeled “nonstick,” like Teflon-coated anything. Instead, opt for ceramic cookware that’s naturally nonstick. And avoid carpets, couches, and other upholstered surfaces with an alluring “stain-resistant” coating or spray that’s been applied. Stains might not stick to these surfaces, but PFCs will stick around in the environment — and your body.
You can also cut down on your exposure to PFCs by avoiding takeout and packaged, processed foods and keeping a close eye on the beauty products you use (avoid anything with “fluoro” or “perfluoro” in the ingredients.)
14. Glycol Ethers
What Are Glycol Ethers, and Why Are They Harmful?
Glycol ethers are a class of chemicals commonly used in cleaning products and paint.
Long-term exposure to glycol ethers has been linked to reduced fertility, decreased sperm count and quality, testicular atrophy, miscarriage, and harm to a developing fetus. And babies and children whose rooms were painted with paint containing glycol ethers had higher rates of asthma and allergies.
Sudden exposure to glycol ethers has been linked to extreme liver damage, kidney damage, or pulmonary edema. Long-term exposure at low levels has been shown to cause anemia, nausea, neurological problems, decreased bone marrow production, liver damage, oxidative stress, anemia, and autoimmune disorders.41
Where Are Glycol Ethers Found?
The most common source of glycol, either exposure comes from cleaning products, but that’s not the only source. Be wary of all of the following products:
- Cleaning products that include any of the following ingredients:
- 2-butoxyethanol
- methoxydiglycol
- Diethylene glycol
- Triethylene glycol
- Ethylene glycol
- Propylene glycol
- Dipropylene glycol
- Tripropylene glycol
- Paint
- Oven cleaners
- Glass cleaners
- Floor cleaners
- Liquid soaps
- Varnishes and Lacquers
- Perfumes
- Inks and dyes
- Cosmetic products
How to Avoid Glycol Ethers
You’d be surprised how many things you can keep clean with simple, non-chemical cleaners like vinegar, baking soda, and hydrogen peroxide. Avoid industrial or chemically laden cleaners, and you’ll go a long way in avoiding glycol ethers.
Check your makeup for any of the ingredients listed above, and consider switching to a makeup brand that uses only natural and organic ingredients.
Best Practices to Protect Your Endocrine System from Disruption
You might have noticed some common themes when it comes to avoiding these 14 endocrine disruptors. In a nutshell, you can make a big dent in eliminating these harmful chemicals from your life by doing the following:
- Eating organic food that hasn’t been sprayed with endocrine disrupting pesticides and fertilizers
- Taking extra care of your liver and thyroid–they’re two of your frontline endocrine organs, and they need extra care. Supplement with nascent iodine and vital minerals, eat nutrient- and enzyme-rich raw foods, and add a liver or whole-body detox to your healthcare routine.
- See a natural hormone practitioner to evaluate where you’re at, hormone-health wise.
- Get a reverse-osmosis water filter to get the nasty stuff out of your water.
- Eat foods that will help you flush toxins from your body–not add to them. Raw, unprocessed foods should be the bulk of your diet. Steer clear of fried, packaged, or fast food.
- Get your house in order: Get rid of mystery chemicals and cleaners, dangerous plastic containers, pesticides, sprays, and fragrances. Use an air filter to catch and eliminate the rest (get the GSG discount on my favorite one, here).
- Limit your intake of animal fats and take great care with which seafood products you eat.
Conclusions About Endocrine Disruptors
Endocrine-disruption chemicals are everywhere: the air we breathe, the water we drink, the food we eat, and the products we use— with dire consequences like thyroid disease, sexual dysfunction, infertility, and cancer.
And while it might be true that we live in an increasingly chemical world, it is also true that non-toxic alternatives are becoming increasingly available–and every dollar you spend on safer products is a vote for more! Protecting your endocrine system and your health from dangerous chemicals is increasingly possible, through diet, education, and everyday choices.
Smoking
Smoking drastically increases your chances of developing numerous diseases, harming nearly every organ, and is the leading preventable cause of death, causing cancers (especially lung), heart disease (2-4x risk), stroke (2x risk), COPD, and weakening the immune system, making you more vulnerable to infections like COVID-19, flu, and pneumonia. Even light smoking (2-5 cigarettes/day) significantly raises heart disease and mortality risk, with risks only fully diminishing after many years of quitting.
Major Diseases Linked to Smoking:
- Cancer: Leading cause of cancer death, responsible for ~90% of lung cancers, plus cancers of the mouth, throat, bladder, and more.
- Heart Disease & Stroke: Doubles or quadruples risk of heart disease and stroke, damaging arteries and increasing clots.
- Respiratory Disease: Causes COPD (emphysema, chronic bronchitis), making breathing difficult.
- Immune System Issues: Impairs the body’s ability to fight infections, increasing colds, flu, and COVID-19 risk.
Other Significant Risks:
- Diabetes: Increased risk of Type 2 diabetes.
- Bone Health: Higher risk of osteoporosis and fractures (like hip fractures).
- Eye Conditions: Increased risk of cataracts and macular degeneration (leading to blindness).
- Reproductive Health: Infertility, pregnancy complications, erectile dysfunction, premature menopause.
- Oral Health: Gum disease, tooth loss, decreased taste/smell.
Key Takeaway:
- No Safe Amount: Even light or occasional smoking is dangerous and significantly increases health risks.
- Long-Term Risk: The longer and more you smoke, the higher your chances of developing serious illnesses, but quitting significantly lowers these risks over time, say health experts at Healthline and Johns Hopkins Medicine.