Avoiding Harmful Substances: Protecting Your Health from the Inside Out

Apr 7
4 min read

Updated: Apr 13

Happy Day, My Friends,

Welcome to Week 6 of our Lifestyle Medicine series. This week we’re diving into a powerful pillar of wellness that often gets overlooked: Avoiding Harmful Substances—not just for disease prevention, but for full-body vitality and freedom.

We usually think of this pillar in terms of tobacco and alcohol, and yes, those are critical. But what if we expand the lens a bit wider? Let’s look at what we breathe in, eat, put on our skin, and even expose our minds and hearts to. Because what we allow into our lives either strengthens us—or slowly steals our energy and health.

Let’s get into the science, the real risks, and most importantly—the hope and power you have to make clean, life-affirming choices every day.

Tobacco: The Clear Danger

There’s no sugar-coating it: Tobacco remains the single most preventable cause of death worldwide.

The CDC reports that smoking contributes to more than 480,000 deaths annually in the U.S. alone (1).
It damages nearly every organ system—particularly the heart and lungs—and is linked to 13 types of cancer (2).
Even exposure to secondhand smoke increases the risk of cardiovascular disease and respiratory infections.

The good news? The body begins healing almost immediately after quitting. Within 1 year, heart disease risk drops by 50%, and within 10 years, lung cancer risk cuts in half (3). It’s never too late to reclaim your health.

Alcohol: Rethinking “Moderation”

Alcohol has long been a part of social culture—but research is becoming clearer: even “moderate” consumption may carry risks.

A 2018 study published in The Lancet concluded: “The safest level of alcohol consumption is none” due to its link with over 60 diseases (4).
Alcohol increases the risk of liver disease, breast and colon cancer, high blood pressure, and mental health challenges—even in low amounts.

And it’s not just physical. Alcohol impairs judgment, sleep, emotional regulation, and often replaces healthier coping strategies.

That said, if you do drink, being intentional and informed is key. The American Heart Association recommends no more than 1 drink/day for women and 2 for men, though many experts now encourage far less.

Beyond Smoke & Drink: Everyday Exposures to Be Aware Of

Now here’s where we expand the conversation. Many harmful substances don’t come in a bottle or a cigarette—they come disguised in everyday items and practices.

1. Pesticides and Food Additives

Pesticides like glyphosate, chlorpyrifos, and organophosphates have been linked to neurodevelopmental issues, hormone disruption, and cancer (5, 6).
Food dyes, preservatives, and ultra-processed ingredients burden the liver and gut, and may affect mood, metabolism, and inflammation (7).

What you can do:

Buy organic versions of the “Dirty Dozen” (like strawberries, spinach, and apples).
Read labels—less ingredients is usually more!

2. Heavy Metals

Mercury, lead, cadmium, and arsenic can sneak into your life through fish (especially tuna), contaminated water, rice, and even cookware.
These metals are linked to neurological damage, kidney disease, and immune dysfunction (8, 9).

What you can do:

Opt for smaller fish like salmon and sardines.
Filter your water.
Limit rice consumption, especially in children.

3. Endocrine Disruptors

Found in plastics (BPA), cosmetics (parabens, phthalates), and nonstick cookware, these substances mimic hormones and can interfere with reproductive, thyroid, and metabolic health (10).

What you can do:

Switch to glass or stainless steel containers.
Use “clean” beauty brands with transparent ingredients.

Say goodbye to artificial air fresheners and scented candles (your hormones will thank you!).

You Are Powerful: Every Little Switch Counts

Here’s what I want you to take away, friend: This is not about fear—it’s about freedom. Every step you take to reduce your exposure is a step toward more clarity, more energy, more life.

Even small choices—swapping one cleaning product, skipping one glass of wine, choosing organic apples—can make a massive impact over time. And when you make those choices from a place of love for yourself, they don’t feel like restrictions. They feel like gifts.

Want to Go Deeper?

This Wednesday, our exclusive subscriber content features a worksheet to help you assess where hidden exposures may be showing up in your life—and guide you to make small, manageable changes with confidence. Keep an eye out!

As we clear the path of harmful substances—both seen and unseen—we create space for healing, clarity, and vibrant energy to flow. Every mindful choice is a step forward on our Journey to WellBeing.

With Unconditional Love,

Coach Edna

References:

Centers for Disease Control and Prevention. (2022). Smoking & Tobacco Use Facts.
U.S. Surgeon General’s Report (2020). Smoking Cessation.
American Cancer Society. Benefits of Quitting Smoking Over Time.
GBD 2016 Alcohol Collaborators. (2018). The Lancet, 392(10152), 1015–1035.
Mostafalou, S. & Abdollahi, M. (2013). Toxicology and Applied Pharmacology, 268(2), 157–177.
Roberts, J.R. & Karr, C.J. (2012). Pediatrics, 130(6), e1765–e1788.
Fiolet, T. et al. (2018). BMJ, 360, k322.
Jaishankar, M. et al. (2014). Interdisciplinary Toxicology, 7(2), 60–72.
Grandjean, P., & Landrigan, P.J. (2006). The Lancet, 368(9553), 2167–2178.
Gore, A.C. et al. (2015). Endocrine Reviews, 36(6), E1–E150.

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