How To Protect Yourself

FROM THE AIR YOU BREATHE

• Avoid walking or cycling in or near heavy traffic; if possible, find a quieter route.

• If you jog or walk for exercise, avoid heavily congested areas

on still, warm days.

• If you ride a bike, wear a mask.

FROM THE FOOD YOU EAT

• If possible, buy organic foods, including meat, poultry and dairy products.

• EM deep-water fish such as cod, haddock and sole which are less likely to be contaminated with toxic industrial waste and heavy metals.

• Limit your intake of oily fish such as herring and mackerel, particularly if you have a weak immune system or are pregnant. These fish are more susceptible to pollution from heavy metals. As oily fish are an important source of the omega-3 fatty acids, top up your levels by eating seeds such as pumpkin and linseed (flax).

• Buy wild rather than farmed fish, which are often treated with antibiotics – and some (such as salmon) are fed with artificial colours to make their flesh pink.

• Cut back on highly processed convenience foods, including canned, dried, packet and ready-made meals.

• Avoid processed meats and fish. Ham and bacon, for example, are commonly preserved with nitrates and nitrites. These chemicals, often referred to by their E numbers, are the subject of a long-running debate about their safety. It’s worth keeping the following to a minimum in your diet:

E249 – potassium nitrite
E2S2 – potassium nitrate
E2S0 – sodium nitrite
E2S1 – sodium nitrate

• Wash fruit and vegetables before eating them.

• Avoid fruit and vegetables from roadside stalls.

• Remove the outer leaves from leafy vegetables.

• Peel the waxy coating off fruit and then wash your hands in soapy water.

FROM THE WATER YOU DRINK

• The tap water in most developed countries is safe to drink, but it’s a good idea to get into the habit of letting the cold tap run for a couple of minutes to ensure the water is really fresh.

• Don’t drink water from the hot tap. Unlike cold water which is piped straight from the mains, your hot water supply is generally stored in a tank and can be polluted by dust, rust, insects or animal droppings.

• Use a filter to remove minute traces of the chemicals, metals, etc that can be found in water. It’s worth noting that water filters range from relatively inexpensive jug systems to sophisticated and costly built-in products. Be clear about what you want your filter to do before you buy. Always change the cartridge regularly, around once a month for most jug filters. Dirty filters can contaminate the water.

• Drink bottled water. Experts advise buying it in glass rather than plastic bottles because bacteria multiply faster in plastic ones. Keep it refrigerated and drink it quickly, preferably the same day it’s opened. Like any other water, bottled water can go off. Throw out unfinished bottles after a day or two.

• Contact your water board or utilities company to find out exactly what’s in your water and whether it complies with safety standards.

AT HOME

• Air your home frequently, even in winter.

• Grow plenty of house plants, especially those known to filter toxic gases, such as formaldehyde, from the air. Good choices include spider plants, peace lilies, any of the fig plants, gerberas, and chrysanthemums.

• Regularly service all gas appliances to prevent the build-up of poisonous carbon monoxide fumes.

• Avoid synthetic fabrics for your furnishings and clothes. Opt for natural fibres such as cotton, linen and wool.

• Do not mix cleaning products for the same job – bleach and disinfectant, for example. This can create a highly toxic vapour.

• Try natural alternatives to proprietary cleaning products.

FROM INTERNAL TOXINS

• Take free-radical-busting antioxidant nutrients, such as vitamins C and E, betacarotene, zinc and selenium.

• If you smoke, try to give up or to cut down. Cigarette smoke is a major free-radical producer. Smoking also knocks out vitamin C, so you need to increase your vitamin C intake in order to combat its effects.

• Be sun safe. Rays from the sun promote free-radical production. Always wear a sunscreen, even in the winter months.

• To counteract stress take regular exercise and get a good night’s sleep. Also try to incorporate techniques such as yoga and meditation into your daily routine.