The Ideal Time Frame for Drug Rehab

According to the National Institute on Drug Abuse, “addiction is defined as a chronic, relapsing disorder characterized by compulsive drug seeking, continued use despite harmful consequences, and long-lasting changes in the brain.” In other words, addiction affects both the physical and mental health of an individual. Drug and alcohol abuse and mental illnesses can feed off of each other, which is why a treatment program cannot only address the physical aspects of addiction.

That being said, addiction treatment goes beyond the usual methods of detoxification, the process of removing toxic substances from the body, and abstinence, the practice of restraining oneself from consuming substances. The addicted person needs to be treated for both the physical and mental effects that the addiction has had on them, as well as any mental illnesses they may have. This is important because studies have shown that mental illnesses such as depression and anxiety have a strong relationship with addiction. A holistic approach that heals both the mind and body is needed for a successful recovery.

The reason why a holistic approach is needed is because even people who have gone through treatment for a substance use disorder can be susceptible to relapses if they are not equipped with proper resources during their treatment to return to their daily lives. The relapse rate for substance use disorders is estimated to be between 40% and 60%, which is similar to rates of relapse for other diseases such as hypertension or asthma. This may be because individuals were not given enough resources to deal with triggers once they return to their daily lives, or enough support both during and after the treatment. An important factor in determining the success of an addiction treatment and preventing potential future relapses is the time allocated to addiction treatment programs.

Short Term Drug Rehab vs. Long Term Drug Rehab

A typical and tradition addiction treatment is about 30 days and can last up to no more than 90 days. Although this 30-day treatment can be effective for some people, recent studies have shown that long-term treatment (which lasts for more than 90 days) has a higher success rate, especially for individuals who are suffering from severe addictions and/or have been relapses since their previous treatments. Long-term drug rehab is also especially beneficial for individuals with a dual diagnosis, simultaneously experiencing a mental disorder and a substance use disorder.

Short-term addiction treatment provides intensive support within a short amount of time, allowing individuals to return quickly to their daily lives. However, because time is limited, facilities are only able to focus on detox and the management of withdrawal symptoms, leaving little time to individual and group therapy which can be very influential in an individual’s recovery. On the other hand, long-term addiction treatment provides support and resources that go beyond the usual “detox” into the real work of recovery of helping individuals heal mentally, reducing risks of relapse.

Benefits of Long-Term Drug Rehab

Prolonged substance abuse has a strong effect on one’s decision making process and judgment especially since their brains have been altered from their addiction. Because they have been affected for so long, it is only natural that it will take time to get rid of old habits and develop better ones. As the addicted person learns to break the cycle of relapse and dependence on drugs, they are also gaining self-confidence and allowing their bodies to heal physically through proper nutrition and therapeutic activities. The following are some benefits of long term drug rehab:

Drug and Alcohol-Free Environment

In long-term drug rehab, individuals are placed in a positive environment filled with professionals and peers with like-minded goals. Individuals will be separated from negative influences such as enabling peers or environments that look down on sobriety. There will be no temptation when accessibility to illicit substances is prohibited.

Structure

Structure is a very important aspect of your life because it helps you make sense of your life and gives you a sense of ownership. The lack of structure can actually be an enabler for substance abuse especially when one feels unconfident, unmotivated, and overwhelmed. At these dual diagnosis treatment facilities, individuals are given set schedules to follow, bringing order to what may have been a chaotic life. These schedules include any physical treatment they need as well as therapeutic activities that help to reinforce recovery and allow individuals to feel a sense of accomplishment.

Constant Support and Supervision

None of the treatments would be possible without the help of professional staff that support individuals in their journey to sobriety and supervise their progress. During long-term drug rehab, individuals will have 24/7 access during and after their retreatment. Certain facilities have alumni programs that they highly encourage individuals to join after completing their long-term addiction treatments. Since family will not be able to be present, professional assistance and support will be of convenient access whenever needed, especially in critical moments such as the likelihood of relapses.

Sober Peers and Accountability

The drug rehab facility can help create an environment where individuals can meet peers who have similar experiences to them and are also working toward sobriety. These friendships can grow and strengthen over the duration of their long-term drug rehab, even extending to life after treatment. Having peers who can understand them helps them know that they aren’t the only ones struggling through things and that they are not alone. Often time, it is very easy for individuals to feel like an outcast due to their struggles with addiction. A strong support system from their peers helps them attain a feeling of belonging and create an accountability check.

Therapy Options

Another great benefit to long-term treatment is there is access to many more therapy options that can help an individual’s recovery. Whereas short-term drug rehab may only have time to focus on the physical aspects of recovery, dual diagnosis treatment facilities can offer medical, social, and psychiatric services. Instead of focusing on just the detox, the extra time in long-term treatment allows for more time with learning how to function in society.

Practice for Real Life

In my opinion, the most important thing that long term drug rehab can offer to their clients is the time and practice of life skills in a safe and substance-free environment. Different facilities have different methods, but it usually involves a slow transition from partial-hospitalization (depending on how severe the addiction is) to living at the facility to being able to go to work while attending activities held at the facility. It takes time for people to learn new things and adjust. A long-term addiction treatment also includes formal aftercare and community self-help groups that continue to assist their former clients.

Gender and Addiction

Colleges are pretty smart when it comes to alcohol safety education on campus. After officially accepting Boston University as my college of choice, I was immediately directed to fulfill certain requirements like health forms and complete a course on alcohol consumption. Being a rather sheltered child, I had never been exposed to much alcohol (other than the occasional beers I see my dad drink). I knew the consequences of being drunk because there were so many assemblies about drunk driving or texting while driving. Consequently, I was pretty intrigued with the mandatory course on alcohol consumption. I learned a lot about: about how much one serving of alcohol was for different types of drinks, how alcohol prevents you from being cognizant, and what you can do if you find someone intoxicated.

After I joined a club on campus that mandated a workshop on alcohol, I learned more about other factors that affect one’s blood alcohol concentration such as weight, birth sex, food, strength of drink, rate of drinking, and drug use. There is one particular exercise that I always look forward to -- it involved creating a fictional girl (as my club was a sorority) and mapping out a regular Friday night for her going out to drink. We would figure out her BAC levels using an online BAC Calculator. At the end of the workshop, we were also handed little cards comparing BAC levels between men and women.

After the facts and this exercise, I would be reminded that alcohol affects women a lot faster than it does for men. And, this got me thinking about the relationship between substance abuse and gender.

Sex vs Gender

Before we dive into how gender affects alcohol addiction and drug abuse, I want to clear up some definitions. Sex refers to the physical, biological characteristics that we are born with while gender refers to societal roles set by our society.. For my post, I will be using gender to identify the same sexual and gender characteristics.

Substance Use in Men and Women

Substance use differs between men and women because of our their physical bodies as well as their gender roles in society. There are different motivating factors as well as genetic dispositions that influence how one becomes addicted to drugs and/or alcohol

Mental Health

Without a doubt, there is a strong correlation between mental health and substance abuse. Unfortunately, according to the Anxiety Disorders Association of America, women are 70 times more likely than men to be diagnosed with major depression and twice as likely to develop an anxiety disorders. This means that women are more likely to abuse prescription drugs that have be prescribed for their anxiety disorders or depression. In another sense, women are also more likely to self-medicate than men especially when prescription opioids can be help decrease the fatigue from work, child care, and household chores.

Physical Differences

According to research, women are more likely to anticipate pleasure and rewards with drugs due to their estrogen levels. When they take drugs, estrogen trigger receptors that help women feel the effects of the substances a lot faster than it does for women. For example, women have a harder time giving up smoking because their bodies metabolize nicotine faster and the nicotine patches and gum are unable to work as effectively as they do for men.

While estrogen helps women seek after the pleasure aspect of drugs and alcohol, male brains release a greater amount of dopamine from alcohol than women.

In terms of alcohol, women and men also metabolize alcohol very differently. Men have a higher concentration of a particular enzyme that helps metabolize alcohol, thus they sober up faster than women.

Drug use can increase infertility in both men and women. In women, it can even hasten the onset of menopause. Women should also not use drugs when pregnant because the drugs can pass on to their children through the blood system and their breast milk

Societal Roles

One of the reasons why men continue to use drugs and consume alcohol is because these actions reinforce their masculinity. On the flip side, women participate in the consumption of drugs and alcohol as a socializing event.

Addiction Treatment

Drug addiction had been studied from a male perspective and that means a lot of prevent programs and rehab facilities have been designed for men. Now that there has been more research done on the effects of both men and women, we know that men and women need different types of treatment.

Women are often better at identifying and acknowledging their problems and taking the necessary steps to get help for their conditions. However, at the same time, wanting to go in for treatment can be very difficult if they have a family to worry about. Some might even hide the fact that they have a problem fearing that they could possibly lose custody of their children. Women are also prone to a higher rate of relapse, so they should be put in contact with people who can help navigate those situations should they arise. An ideal environment will allow women to feel supported and empowered, provide quality child care options on site, and lead by women.

When approaching treatment, men have a harder time acknowledging that they have a problem and that they need help. This may be because of our society’s ideals on masculinity. Consequently, the only way they can be motivated to accept treatment is if they are faced with ultimatums such as prison, divorce, loss of custody, or loss of employment/enrollment.

Having gender-specific treatment programs allows men and women to feel comfortable opening up about sensitive issues and be free of distractions that the opposite sex could pose.

Art Therapy

It has been a little over a year now since I picked up brush lettering. I have always had a fascination with my own handwriting whether it be print or cursive. My younger self had made a few attempts with calligraphy that didn’t go so well, so I never thought I would take up brush lettering in the first place. I had a strong dislike for lettering because my fiancé’s ex is actually one of those people who makes cutesy cards to sell on Etsy. Just thinking about it makes me gag a little.

Now how did I end up brush lettering? Near the end of my junior year, I started experiencing depression and anxiety that crippled my mental health. There were times when I didn’t want to fight it, and I would skip class just so I could avoid seeing people or email understanding professors who would give me an extension on my essays.

I don’t know how I did it, but one night, I decided that I was going to cut the relation my mind had made between brush lettering and my fiancé’s ex. I went on Amazon and purchased a beginner brush lettering set. Mind you, I was really proud of my ability to detach emotions from something that was had been neutral, but tainted with my insecurities. And quite honestly, I am so glad I was able to do that because being open to brush lettering opened up a lot of doors for me as I found community through workshops provided by Caffeinated Letters. Caffeinated Letters is a collective of female artists with the goals to empower and inspire women to be boldly creative and build authentic community. Not only did I find a community, I also stumbled upon a very stress-relieving and therapeutic activity that I could incorporate into my daily life. Brush lettering became a creative outlet for me to cope with stress and control my anxiety.

Healing through Art Therapy

Although I personally never had my depression and/or anxiety treated officially diagnosed or received treatment, I can understand firsthand how art therapy is commonly used to treat psychological and mental health disorders. There is something to be said about breathing in and out as I pull the brush pen downwards and gently moved it upwards, slowly and carefully.

According to the American Art Therapy Association, art therapy is “a mental health profession that uses the creative process of art making to improve and enhance the physical, mental and emotional well-being of individuals of all ages. It is based on the belief that the creativity process involved in artistic self-expression helps people to resolve conflicts and problems, develop interpersonal skills, manage behavior, reduce stress, increase self-esteem and self-awareness, and achieve insight.” It not only helps people cope with anxiety and stress, but it is also used as a component of a person’s holistic addiction treatment.

Who is Art Therapy for?

Art therapy can be for everyone and anyone from young children to senior citizens as a means of communication and a way for them to express and explore their thoughts and emotions. Although no prior art experience is required, this type of therapy may not suit everyone. Here are some examples of people that strongly benefit from art therapy:

People with mental health disorders such as depression, anxiety, and schizophrenia.

People with learning difficulties or who are on the autistic spectrum that make it hard for them to verbalize their feelings.

People who suffer from dementia and struggle with feeling like they have a lack of personal identity.

People with a chronic/terminal illness such as cancer, leaving them potentially hopeless and in despair.

People who have a hard time expressing their thoughts verbally and find creative outlets a better communicator.

People who are coping with traumatic events and need medium to help process their emotions and trauma.

Consequently, art therapy can be found in hospitals, community organizations, senior communities, psychiatric rehabilitation centers, crisis centers, addiction rehabilitation centers, and domestic abuse shelters.

Goals of Art Therapy

Although there may be different materials, settings, and outcomes from each art therapy session, there are four concepts that remain constant:

Perception: Art therapy allows an individual to explore his/her own understanding of “self-perception” and “global perception,” leading the individual to recognize and validate his/her emotions.

Personal Integration: Through art, individuals can become more comfortable with their own identities and self-image.

Emotional Regulation: By channeling expression through a creative process, individuals can work on regulating his/her own emotions and impulses, leading to better emotional control.

Behavior Modification: Art therapy provides a space to exercise different responses to stressful situations, and it can help an individual learn how to better manage his/her behaviors in situations that cause them distress.

Types of Art Therapy

Art therapy comes in many different forms, and just because painting works for me doesn’t mean it would work for another individual. Below, I’ve listed some of my preferred mediums of art therapy when coping with stress:

Painting. This is probably the most creative art therapy technique because one has the freedom to paint whatever they please. However, people like me find that a little daunting so it’s helpful to know that trained art therapists can help by providing exercises or prompts to follow.

Collaging. Collaging is an art form that involves searching for pictures, cutting them out, and pasting them together on a piece of paper or board. You can choose any image that expresses your emotions or even inspires you. What I like about this is that you won’t have to draw or paint anything. People often use this technique to create vision boards of their dreams and goals in life.

Photography. Photography is similar to collaging because you can gather images of what you delight in, such as people you are thankful for or objects that you find pleasing to the eye. Once you have the photos, you can print them out and put them into your collage if you wish!

A Millennial’s View on Depression

My first bout of depression happened in middle school when my boyfriend of eight months dumped me two days before Valentine’s Day. I was sad, but I didn’t think much of it, shoving broken pieces of a pound of milk chocolate into my mouth. Fast forward to senior year of high school, my mom let me skip school that day because I didn’t feel well emotionally. I wasn’t sad, but I wasn’t happy either, just a feeling of not wanting to do anything. Jump to college, depression and anxiety decided to formally invite themselves into my life. I had always thought that depression meant I have to have suicidal thoughts, and I never had those thoughts. I didn’t think I could be going through depression until my fiancé (then boyfriend) asked if I was depressed. I remember going online and searching up the symptoms.

Apathy. Check. Difficulty concentrating. Check. Loss of interest in food. Check (this was the biggest red flag for me because even when I was sad before, I would still enjoy eating). Withdrawal from friends. Check.

Even as I distanced myself from things that I thought were causing me stress, I was still feeling very anxious, apathetic, and depressed. However, my own peers started opening up about mental health issues. And, I thought, why is my generation, the millennial generation, so susceptible to depression and other mental health issues?

I pondered this while scrolling aimlessly through Instagram and Snapchat, all the while wishing that my life could be better than where I currently was. It didn’t click then, but I would realize later on the connection between social media and mental health in millennials.

Millennials and Mental Health

Perfectionism

Growing up as a part of the millennial generation, I was constantly inspired by personal improvement in both the economic and social spheres. It was all about self-improvement and with mental health issues on the rise, now it’s self-care. There was a huge output of self-improvement books, workshops, guest speakers. People told me that I could achieve anything as long as I put my heart and mind to it: a college degree that leads to a good career that leads to better social standing and stability for my me and my parents as well. I didn’t know it, but that was a really heavy burden for a 15-year-old still trying to figure out who she was in this world while translating for her parents and trailblazing for her younger siblings. Millennials like me in the States are less concerned with working for a living, we are concerned with achieving perfection, leading us to set excessively high personal standards and being overly critical in our self-evaluations. Millennials experience all three types of perfectionism as described in the Multidimensional Perfectionism Scale: self-oriented, other-oriented, and socially prescribed.

For me, my self-oriented perfectionism pushed me to hold two to three jobs at a time on top of taking a full semester, socializing, and managing club activities. I aspired to be a superwoman like all my peers who seemed so successful. My other-oriented perfectionism showed up in my annoyance and disappointment with those who couldn’t accomplish their club officer duties, straining my relationships. Lastly, my socially prescribed perfectionism manifested from people’s view of me as a superwoman: I was always on top of my things, I had a great romantic relationship, and I always approached issues very calmly. Behind closed doors, the stress eventually piled up and broke me. My room was a mess, my relationship was a mess, and I was very far from being calm. A vicious cycle started because I would see myself like this and hate myself for not being good enough, and depression would drag me down, even more, rendering me emotionless.

Social Media

At first, social media was simply a way to pass time and entertain myself with. But slowly, the contents I viewed began to shape my values or ideas of what being successful means. Instead of being able to see my own talents and accomplishments, I became envious of other people’s success as portrayed in their personal media. Other people seemed to have a better life than I had. I started critiquing myself and even had meltdowns when I felt like I couldn’t achieve anything. I didn’t feel like anything I did was enough. I felt like I was letting my parents down.

Statistics claim that 88% of 18 to 29-year-olds use some kind of social media network. I am positive that I am not the only one affected by social media, nor am I the only one carrying this burden of striving for perfection. As a generation, we millennials are taught to succeed in a certain way. But, not everyone fits into this idealistic image of success ranging from traveling for a living, starting their own company right out of college, having a career of their dreams. Our smartphones help us organize our lives, but they are also strongly correlated to anxiety and depression in millennials today.

How You Can Help

Notice the Symptoms

Apathy: They are expressing a lack of interest and emotions.

Difficulty Concentrating: They have a hard time paying attention in class or focusing on finishing a project

Excessive/Inappropriate Guilt: They feel that they are not enough and have not done enough for their loved ones.

Irresponsible Behavior: They usually turn in assignments on time, but they start missing deadlines.

Loss of Interest in Food/Compulsive Overeating: They are skipping meals and saying that they are not hungry or they are eating excessively and gaining weight

Preoccupation with Death/Dying: They talk about running away from everything and/or they start having a fascination with death itself.

Sadness, Anxiety, or Hopeless

Use of Alcohol/Drugs and Promiscuous Sexual Activity: They start abusing drugs and/or developing an alcohol addiction as a teen. They also care less about their bodies in general, wishing to just feel something through alcohol, drugs, and/or sex.

Withdrawal from Friends: They start declining to hang out or making up excuses to skip out on gatherings.

What You Can Do

Be a Listener: Focus on being there for your friend and listening to what they are going through. Avoid trying to “solve the problem” and try to empathetic to what they may be going through.

Encourage the Person to Get Help: Only encourage them to get help if they explicitly tell you they want help. If you push them towards treatment, they may feel that you do not care for them or that they are a burden to you. Present them with the options, but wait for them to take the initiative.

Support Them in Their Treatment: If they do decide to seek help, continue supporting them. It could mean accompanying them to their first counseling appointment or just being a positive influence.

Take Care of Yourself: Taking care of someone going through depression can be a strenuous task both emotionally and physically. Make sure to set boundaries and be open in communications. Seek support for others if you need it!

The Fight Against Inflammation

The human body is incredible, especially its healing abilities. We don’t always give it the respect it deserves because we have been too exposed to situations in movies or books where people can self-heal completely at some absurd speed. When the immune system is being attacked, one of our self-defense mechanism is inflammation, a process in which the body heals itself. The “good” inflammation is the acute inflammation you experience when twisting your ankle, having a cold, or allergies. The inflammation usually goes away after lots of rest, hydration, and maybe medicine. The “bad” inflammation is chronic inflammation because your body is under constant stress and being overworked to heal your body. Chronic inflammation can put you at risk for developing diabetes, heart disease, stroke, liver problems, cancer, dementia, and autoimmune diseases. Prolonged exposure to irritants or toxins can cause a number of health problems. Examples of chronic inflammation may be bloating, aching joints, and persistent fatigue. There are many ways you can adjust in your life to fight inflammation or prevent it.

What You Can Do

Know Your Medical History: The first step towards preventative measures or fighting inflammation is to understand your family history. If there is a history of diseases like diabetes, heart disease, and/or stroke, all signs of chronic inflammation, consult with your health care provider on how you should proceed.

Exercise: Regardless of where you may be at in your fitness journey, a little exercise never hurt anyone. Physical activities keep your body healthy, providing boosts of energy throughout your day. Exercise doesn’t have to be intense like HIIT, it can be a walk or a light jog in the mornings or evenings. You will best reap the benefits by exercising three to four times a week for 30 to 40 minutes at a time. Even a short walk during your lunch break can be beneficial!

Limit Your Exposure to Harmful Chemicals: Your house dust contains many toxic chemicals. Simply doing the housekeeping basics of regular vacuuming and dusting will be a huge benefit for you in the long run. Wash your hands thoroughly and frequently (avoid using antibacterial soap and hand sanitizers) since you never know what your hands have come in contact with… In addition, avoid purchasing products that are artificially scented because they often contain chemicals linked to causing cancer. Any time your body comes in contact with toxins, it will naturally attempt to filter them out. Prolonged exposure to toxic chemicals will increase your risk of chronic inflammation.

Manage Your Stress: Chronic stress can contribute to inflammation. If you’re a millennial like me, you probably experience a lot of stress on a daily basis. However, regardless of your age, if you experience chronic stress from work and/or your personal life, it is imperative you learn how to take care of yourself. Not only can you reduce your risk of potential health problems, but you will also be a lot happier. Trust, I would know.

Drink Water: Drink lots and lots of it. Daily hydration helps your body flush out toxins, aiding it to fight chronic inflammation. I love water, but not everyone likes how bland it may be. You can try adding slices of lemon into your water or drinking beverages that are mostly water such as tea and coconut water. Water is still best, though. Drink at least eight cups (8 oz each) of water each day. It’ll help fight inflammation resulting in clearer skin and more energy on a day-to-day basis.

Eat Healthily

Eating healthy is one of the best ways to fight inflammation. Below, I have listed some of my favorite top anti-inflammatory foods. I personally enjoy these foods on a daily basis whenever possible. I’ve also listed foods that you should probably avoid if you don’t want to suffer from inflammation.

Avocados (I’m from California so of course, I LOVE avocados): These yummy fruits are delicious in any three meals of the day, and they contain beneficial compounds like carotenoids and tocopherols that fight inflammation and reduce your risk of cancer. They are a great breakfast food too, filled with potassium, magnesium, fiber, and monounsaturated fats. Sometimes, I like eating my plain, but you can try making an avocado toast!

Blueberries: If you can, go for organic blueberries that are pesticide-free. Blueberries are a great snack and contain the antioxidant, anthocyanin, which has antibacterial and anti-inflammatory properties. If you’re ever in Boston, definitely check out if you can go blueberry picking!

Broccoli: Studies provide evidence that consuming cruciferous vegetables decreases the risks of heart disease and cancer. Broccoli is a cruciferous vegetable and its rich in sulforaphane, an antioxidant that also fights inflammation.

Chia Seeds: Chia seeds are a great source of plant-based omega-3 fatty acids which can help alleviate inflammation. They can be easily incorporated into your diet as an ingredient in an anti-inflammatory smoothie along with blueberries and leafy greens!

Dark Chocolate: Cocoa contains flavanols that are anti-inflammatory. Opt for dark chocolate that contains at least 70% cocoa in order for you to reap its anti-inflammatory benefits.

Ginger: Ginger contains gingerol, which has powerful anti-inflammatory and antioxidant effects. Ginger is often used to help treat nausea, reduce muscle pain, lower blood sugars, and soothe chronic indigestion. Whenever I have a sore throat, I love a good hot cup of honey ginger tea.

Salmon: Like chia seeds, salmon is also rich in omega-3 fatty acids. To minimize exposure to mercury, go for wild-caught Alaskan salmon.

Tomatoes: Not only do they contain lycopene, an antioxidant with anti-inflammatory properties, but they are also packed with vitamin C and potassium.

Turmeric: Curcumin is the anti-inflammatory nutrient found in turmeric, rendering turmeric aids in the reduction of inflammation related to arthritis and diabetes.

Bell Peppers and Chili Peppers: Both peppers contain lots of Vitamin C and antioxidants. The antioxidant found in bell peppers is quercetin which helps people who suffer from sarcoidosis, an inflammatory disease. Chili peppers contain sinapic acid and ferulic acid, both of which reduce inflammation.

Inflammatory Foods to Avoid

Processed Meats: sausages, bacon, beef jerky, hamburger [atties

Refined Sugars & Artificial Sweeteners: soda, sugary drinks, Splenda®

Refined Grains & Gluten: white/whole wheat bread, most packaged snacks

Anything Deep Fried or High in Fat: french fries, fried chicken

Minimizing Your Exposure to Environmental Toxins

On a daily basis, we are exposed to toxic chemicals that are capable of damaging our biological systems after prolonged exposure. These harmful chemicals could be naturally occurring in your own homes such as lead, mercury, radon, formaldehyde, and benzene. Studies have shown that exposure to lead and mercury could lead to organ failure and developmental problems. Meanwhile, radon, formaldehyde, and benzene are categorized as carcinogens, chemicals capable of causing cancer. The harmful chemicals can also be man-made such as bisphenol A (BPA), phthalates, and pesticides. All three of these chemicals are categorized as endocrine disruptors, which means they interfere with the body’s endocrine system, resulting in adverse development, reproductive, neurological, and immune effects. Environmental toxins can be found everywhere so it is impossible to completely eliminate them in your daily life found in your home and perhaps a smoking habit. However, there are ways to minimize one’s exposure.

Housekeeping Tips

Vacuum and Dust: Many of the furniture and carpet padding that you own contains flame retardants in order to prevent fires from starting or to slow down the process of burning. And that’s not too great for us asides from fire prevention because flame retardants contain numerous toxic chemicals. The little particles of the flame retardants don’t necessarily stick onto your furniture, but instead, can be found in your house dust, mixed in with other harmful chemicals such as lead and pesticides. Since you can’t just toss out your furniture, you can minimize your exposure by vacuuming twice a week and dusting your house regularly. In addition, make sure your vacuum has strong suction and is equipped with a HEPA (highly efficiency particulate air) filter.

Air out Your Home: Another way in which you are exposed to environmental toxins is through mold particles. Thus, it is important that you have a good ventilation system in your own home in order to prevent mold growth. There are a few options by which you can control moisture in your house: using dehumidifiers if you live in a relatively humid climate and installing vents and fans in your bathrooms. My mother has this habit of throwing open our windows first thing in the morning; she says it’s because the morning air is really fresh. If mold is allowed to grow, being chronically exposed to its toxic spores could cause severe health such as bleeding in the lungs.

Upgrade Your Cleaning Products: Have you ever peeked under your own kitchen sink (or wherever you keep your cleaning products) and look carefully through the various labels, finding the warning signs “DANGER” or POISON”? Those cleaning products, my friend, aren’t only killing bacteria, they could be killing you in the long run. If possible, use safe cleaning products that are biodegradable and contain plant-based ingredients! Most companies will not be transparent with you about what they use in their products since they aren’t required by law; so do your research!

Filter Your Tap Water: According to studies, drinking filter tap water is safer than drinking bottled water, granted that you don’t have rusting pipes (which is the case in my house, and we just buy water by the gallon). The reason why filtered tap water is safer is that tap water is regulated by the Environmental Protection Agency which requires them to report the number of toxins in the water while the Foods and Drugs Administration that regulates bottled water has no such requirement. Invest in a water filter at home, and you’ll save money and yourself by avoiding plastic bottles.

Buy Plants for Your Home: Not only are plants lovely to look at, but they are capable of removing harmful chemicals like formaldehyde (found in various home products) and benzene (found in tobacco smoke and detergent). Most indoor air-purifying plants are low maintenance and require little watering and sunlight, yet they do so much cleaning for you just by being in your house.

Avoid the Following: Smoking, burning wood, burning cheap candles, using air fresheners, spraying pesticides (chronic exposure to pesticides puts you at higher risk of developing Parkinson’s disease).

Take Care of Your Body

Quit Smoking: If you smoke, maybe it’s time to consider quitting because regular cigarette smoke and secondhand smoke put you and the people around you in chronic exposure to benzene and formaldehyde. These toxic chemicals put you at a higher risk of getting cancer.

Wash Your Hands: Sounds very elementary right? But, there is a proper way of washing your hands, which is washing your hands for at least 20 seconds using non-antibacterial hand soap. Avoid using hand sanitizers, and opt for using some bottled water and napkin to rinse your hands instead. Using antibacterial hand soap can decrease your immunity systems and using hand sanitizers leaves chemicals on your hands.

Go Organic: Prolonged exposure to pesticides can lead to birth defects, endocrine disruptions, neurological disorders, and cancer. Organic fruits and vegetables are the way to go if you wish to ingest fewer pesticides. You also protect the environment! Consuming organic produce can be very taxing on one’s budget, especially that of a college student. You can save money and still eat healthy by going to your local farmer’s market and buying in-season produce whenever possible. For the produce that you regularly consume and those without peels (like berries and apples), buy organic as those most affect your exposure to environmental toxins.

Choose Your Fish Wisely:. Fish is healthy since they contain Omega-3 acids, which help fight inflammation. However, mercury is found primarily in seafood thanks to industrial coal-fueled power plants. You can still eat fish, but eat them less and eat smaller fish as they contain less mercury. Here are a few suggestions: albacore tuna (pole-caught, US), salmon (wild-caught, Alaska), sardines (wild caught, Pacific), and rainbow trout (farmed).

Use Less Plastic and Eat Less Canned: Plastics and food cans contain two harmful chemicals: bisphenol A (BPA) and phthalates. As endocrine disruptors, these chemicals interfere with testosterone levels and affect breast development. BPA can be found in a range of products from the lining of food cans to water bottles to store receipts while phthalates are often found in synthetic materials like shower curtains and synthetic leather. While you may not have the budget to replace all your synthetic materials, you can start with baby steps like replacing your plastic water bottles with stainless steel ones and your plastic food containers with glass ones.

Fashion

I believe California requires clothing stores to post warnings about their products… that they contain chemicals known to cause cancer. Which is why I believe the final step to minimizing your exposure to environmental toxins is being mindful of where you may be purchasing your clothing. There’s been a rise of ethic-friendly and eco-friendly companies producing organic clothing. An example is sourcing organic cotton which protects the environment, farmers, producers, and consumers. Sourcing organic cotton can become expensive, which means the products can also be quite pricey. If purchasing from these brands are not a plausible option, you can also lessen the impact of harmful chemicals from clothes by changing up your laundry detergent. Scented laundry detergent and dryer sheets often contain benzene, so try out a non-toxic laundry detergent!