Which low-tox home swaps are actually worth making?
Hi everyone,
It feels like everyone is coming down with something at the moment, and wellness TikTok seems to have plenty of ideas for keeping the winter bugs away. I came across this rather extraordinary viral cold remedy, involving raw garlic, ginger, onion, lemon and just about everything else in the kitchen, which has attracted more than 26 million views. I'm all for a good wellness ritual, but I'm not sure I'm quite ready for that one! It did get me thinking about which of these winter immunity habits actually have some science behind them. The advice that seems to come up most often is vitamin C, zinc, a good sleep routine and a healthy diet.
Meanwhile, Christmas wellness and beauty gift collections are already appearing everywhere, so I thought I'd share a few predictions for the wellness products we'll be seeing on wishlists this festive season.
Some of the products I’ve seen so far that I think will be a hit with the wellness gals are these blue-light glasses, crystal water bottles , sleep gummies and this accupressure mat.
I’ll be doing a longer piece on wellness gift suggestions soon.
Hope you enjoy this week's edition!
Emily x
🦠 Could restoring healthy vaginal bacteria help the body clear HPV?
Scientists are exploring whether restoring the vaginal microbiome could help women clear persistent high-risk HPV infections, which can increase the risk of cervical cancer. In a new paper published in Communications Biology, researchers proposed a two-stage approach that would first reduce harmful bacteria before introducing beneficial Lactobacillus strains to restore a healthier vaginal environment. Previous research has linked vaginal microbiome imbalances with persistent HPV infections, and scientists believe improving bacterial balance could support the body's natural immune response. It's an interesting potential avenue for cervical cancer prevention, although the approach hasn't yet been tested in clinical trials and wouldn't replace HPV vaccination or cervical screening.
🍵 Drinking tea may protect your heart — but temperature matters
Your daily cup of tea could be doing your heart some good, although how you drink it might matter. A study published in the Journal of Internal Medicine followed nearly 486,000 adults in China for around nine years and found that regular tea drinkers had an 11% lower risk of developing diseases affecting the heart and blood vessels. Black tea showed more consistent benefits than green tea, with the lowest risk observed among people drinking around six to eight cups daily. Interestingly, drinking tea described as 'burning hot' was associated with a higher risk. The research was observational, so it can't prove that tea itself protects the heart.
☀️ Less than 42 minutes of bright daylight linked to higher dementia risk
Spending more time in bright daylight may be linked to a lower risk of developing dementia. Researchers analysed light exposure and health outcomes in more than 87,000 adults and found that those exposed to higher levels of bright daytime light had a 16% lower risk of dementia. People getting fewer than 42 minutes of bright light daily appeared to be at particularly high risk. Scientists believe daylight may support brain health by helping regulate our internal body clocks and sleep-wake cycles. The study was observational, so it doesn't prove that getting outside more will prevent dementia, but it's another interesting reason to prioritise daylight, particularly during the darker winter months.
🧠 A mindfulness programme reshapes the addicted brain
Mindfulness practice may do more than calm the mind — it could physically reshape the brain region responsible for self-control in people struggling with opioid addiction. Research in JAMA found that Mindfulness-Oriented Recovery Enhancement — a structured programme blending mindfulness with cognitive tools — was associated with changes in the prefrontal cortex, the part of the brain that helps regulate cravings and impulsive decisions. The full details aren't yet available, so this is a promising signal rather than a definitive answer, but the venue — JAMA — lends it real weight.
🚗 City noise may stress your heart beyond sleep
If you live on a busy road or under a flight path, the noise around you may be quietly affecting your heart health, even if you're sleeping soundly. New research from the American Heart Association links transportation noise to a higher risk of heart conditions, and crucially, that association held even among people with healthy sleep. It's observational, so it can't confirm cause and effect. But it does suggest that noise may stress the cardiovascular system through pathways beyond just broken nights.
Which low-tox home swaps are actually worth making?
Over the past few years, I've become increasingly conscious of the chemicals and plastics we're exposed to in everyday life. We’ve gradually made quite a few changes at home, from switching to glass food containers and installing water and air filters to choosing gentler cleaning products, laundry and dishwasher tablets, skincare and deodorant.
But with so many products now marketed as clean, natural or non-toxic, it's difficult to know which changes are genuinely worthwhile.
It's something I explored with registered nutritionist Sophie Bertrand on this week's episode of The Health Review. One of the things I appreciated about Sophie's approach was her emphasis on reducing unnecessary exposure where we can, without becoming obsessive about every ingredient in our homes.
What does the science actually say?
There's growing research into the possible health effects of microplastics and chemicals found in everyday products.
One particularly interesting 2024 study published in the New England Journal of Medicine found microplastics and nanoplastics in the arterial plaque of more than half of 257 patients undergoing surgery for carotid artery disease. Those with plastic particles detected had a significantly higher risk of heart attack, stroke or death over the following three years.
It's a concerning association, although the study couldn't establish whether the particles actually caused those outcomes.
Scientists are also investigating chemicals such as BPA and certain phthalates, which can interfere with hormone signalling under some conditions. We still have plenty to learn about the long-term effects of everyday exposure, particularly when we're exposed to multiple substances simultaneously.
The kitchen is a good place to start
One of the first swaps I made was replacing plastic Tupperware with glass containers, particularly for storing leftovers and reheating meals.
There's some interesting science behind this. A 2023 study found that microwaving certain plastic food containers could release millions of microplastic particles and billions of nanoplastic particles into their contents within minutes.
We don't yet know exactly what this level of exposure means for human health, but using glass for hot food is a relatively inexpensive change that feels sensible to me.
We’ve also become more mindful of cookware, favouring stainless steel and cast iron where possible.
What about the air we're breathing?
Indoor air quality is another area I've become interested in, and we now use air purifiers at home.
Research from Purdue University has found that fragranced household products, including some cleaning sprays and air fresheners, can react with ozone indoors to produce enormous numbers of ultrafine particles, small enough to travel deep into our lungs.
The long-term health implications aren't fully understood, but it's made me more conscious of heavily fragranced products. I've gradually switched our cleaning sprays, washing detergents and dishwasher tablets to simpler, lower-fragrance alternatives.
Of course, natural doesn't automatically mean safer, and some cleaning jobs still require proper disinfectants. Good ventilation is also important, and while HEPA air purifiers can help reduce airborne particles, they aren't a substitute for fresh air or removing pollution sources.
Water filters and bathroom products
We installed a reverse osmosis water filter, which removes a wide range of dissolved substances and particles from water. Reverse osmosis also removes beneficial minerals, so remineralisation is worth considering.
Something I’m experimenting with at the moment is gradually switching to simpler body care products and deodorants, paying more attention to fragrances and ingredients in products I use every day.
The evidence linking everyday skincare exposure to hormonal disruption is still mixed, and a product being labelled clean doesn't necessarily tell us much about its safety. For me, it's been more about simplifying what I use and avoiding unnecessary ingredients where practical.
Where I'd start
Something Sophie emphasised during our conversation was the importance of taking a balanced approach. The aim is to make manageable changes that fit your life, rather than worrying about every possible exposure.
If you're interested in reducing chemicals and plastics at home, these are the changes she recommends prioritising:
Avoid heating food in plastic. Gradually replace plastic containers with glass or stainless steel, particularly for leftovers.
Think about indoor air quality. Open windows regularly, use extractor fans and consider reducing heavily fragranced sprays and air fresheners.
Switch bedding to organic cotton where possible
Simplify your cleaning and body care products. Choose products with fewer unnecessary fragrances where possible, without assuming that everything labelled natural is safer.
I think there's a lot to be said for becoming more aware of our everyday environment, particularly as research into microplastics and chemical exposure develops. But it's also worth remembering that we can't eliminate every exposure, and there are plenty of things we can do for our health that don't involve buying another expensive wellness product.
Low-Tox Living — The Everyday Swaps That Actually Matter with Sophie Bertrand
About this episode:
How much should we really be worrying about the products, plastics and chemicals we’re exposed to every day — and which changes are actually worth making?
In this episode of The Health Review, I’m joined by Registered Nutritionist Sophie Bertrand for a practical conversation about lower-tox living, nutrition and how to make healthier choices without becoming overwhelmed or striving for perfection.
We talk about some of the everyday exposures Sophie has become more conscious of in recent years, from plastics and food storage to cookware, drinking water, cleaning products, skincare and beauty. We look at the swaps she thinks are worth prioritising, where it’s easy to get caught up in fear or wellness marketing, and why creating a healthier home doesn’t have to mean replacing everything you own overnight.
We also get into food and nutrition, inflammation, gut and liver health, hormones, energy and why Sophie’s background in both psychology and nutrition has shaped the way she thinks about sustainable behaviour change.