How to reduce your daily intake of heavy metals!
Heavy metals—the metallic elements, not the genre of music—are all around us. Some of them, such as lead, arsenic, mercury, cadmium and chromium, are toxic. Others, such as copper and zinc, are minerals and essential micronutrients for the body. These elements occur naturally in the Earth’s crust and, over time, through natural processes like the weathering of rocks and human industry, have entered water supplies, air and soil. Trying to avoid the consumption of heavy metals may feel like a futile pursuit, but there are ways you can reduce them in daily life. “We have a liver for a reason. We’re meant to process heavy metals. But when there’s too much and that bucket overflows, we get into problems,” says Sydney Morlan, a nutritionist and integrative health coach at Holistic Nutrition Coaching in Buckhead.
Start with Water
Morlan says one culprit of heavy metals is drinking water. She recommends checking out EWG.org where you can put in your zip code and see what contaminants may be in the area’s water. “It’s important to have a high-quality water filter,” she says. This can be anything from a regularly changed fridge water filter to a whole-house filtration system. Morlan likes her AquaTru filter, a triple- osmosis system that remineralizes the H₂O and comes in countertop carafe and under-the-sink options. Whatever you choose, look at what it removes from the water. Many filters don’t take out all heavy metals.
Eat Organic
Many pesticides contain heavy metals, which in turn means that many of our foods, from wheat products and produce to baby foods, contain traces of these toxins. Organic farming practices don’t use these harmful pesticides, so eating organic foods is one of the best ways to avoid heavy metals, says Morlan. That said, it isn’t a perfect solution because it doesn’t remove them from already-contaminated soil.
Limit Fish
On one hand, eating fish is one of the healthiest things you can do as they are high in omega-3 fatty acids that have a whole host of positive health benefits for the brain, heart and more. On the other hand, fish are contaminated with mercury, so it’s recommended to limit intake to two to three servings of fish per week, or around 8 to 12 ounces. Morlan also suggests choosing fish from the U.S., Mexico or Canada, countries that have higher standards than other parts of the world and monitor mercury levels in fish.
Study Your Cosmetics
From antiperspirants to shampoos, everyday beauty products applied to your skin may contain heavy metals. Choose brands that are committed to clean ingredients and safety testing. One certification that ensures products are screened for 15,000 contaminants is “Made Safe.”
Signs of Toxicity
Heavy metal toxicity symptoms may look like a bad cold or flu. “You might experience chills, diarrhea, nausea, dehydration, lethargy and feeling depleted or not yourself,” Morlan says.
Heavy Metal Detox
“Working out and sweating or sitting in a sauna for 15 minutes twice a week detoxes the body,” Morlan says. She also recommends a morning smoothie that combines a grapefruit, half a cucumber and handful of cilantro. “These ingredients bind to toxins in the body and help flush them out.” Additionally, your doctor can order tests to check for heavy metals in your blood and urine if there is suspicion of exposure, and a medical treatment called chelation therapy removes them from the body.
