Have you ever wondered if the products you use every day might be affecting your health? This is something I didn’t think much about until a few years ago. As a nurse, I understood the basic concept that the body absorbs what we put on it—just like how we use nitroglycerin patches on the skin to help heart patients—but I hadn’t fully connected that to the lotions, soaps, and candles I was using at home.

My journey started when my son developed eczema as a baby. He was so little—just one year old—and I wanted to do everything I could to make him comfortable. That led me to question the products I was using on his delicate skin. What started as a search for better baby products turned into a re-evaluation of my own choices. Over time, I realized that the changes I was making for him could benefit my entire family. And while this journey felt overwhelming at times, it also became empowering.

Here’s the good news: it doesn’t take drastic or expensive changes to start living a cleaner, healthier life. Reducing your exposure to harmful chemicals can improve your health and help you feel better. Let’s explore a few small steps you can take today to create a healthier home.

Why Reducing Chemical Exposure Matters

We’re surrounded by chemicals in our daily lives. From the lotions we apply to the air we breathe, these substances can have a bigger impact on our health than many of us realize. Some are harmless, but others can irritate the skin, disrupt hormones, or even contribute to long-term health issues like respiratory problems or headaches.

For example, phthalates—common in synthetic fragrances—are known to interfere with hormone function. Volatile organic compounds (VOCs) released by scented candles and air fresheners can irritate your lungs and contribute to poor indoor air quality. The good news is that with a few mindful changes, you can significantly reduce these exposures and protect your health.

Small Changes, Big Impact: Where to Start

1. Rethink Your Personal Care Products

Take a moment to look at the products in your bathroom: deodorants, lotions, shampoos, and soaps. Many of these contain ingredients like aluminum, parabens, and synthetic fragrances. These chemicals can disrupt hormones and irritate sensitive skin.

What you can do: Start by switching to an aluminum-free deodorant and fragrance-free lotion. Look for simple, natural products with minimal ingredients. I personally noticed a difference when I made these changes—not only did my skin feel better, but I also became more aware of how many unnecessary chemicals I’d been using.

Why this matters: Research published in Environmental Health Perspectives highlights the link between phthalates (common in fragranced products) and hormone disruption. Small changes to your routine can have a big impact on your overall health. (Source)

One clear indicator that a product may contain harmful chemicals is the inclusion of "Fragrance" or "Parfum" in its ingredient list.

2. Detox Your Home’s Air

Have you ever lit a scented candle or sprayed an air freshener, only to end up with a headache? Many of these products contain VOCs, which can irritate your lungs and contribute to indoor air pollution. These invisible chemicals build up in our homes over time, impacting the air we breathe.

What you can do: Swap out air fresheners for natural alternatives, like diffusing essential oils or simply opening windows to let fresh air in. Personally, I like to keep things simple and usually opt for frankincense or bergamot in my living room and kitchen. I have an essential oil diffuser in almost every room of my house—they come in both electric and candle versions, so you can choose what works best for your space.

Even my son enjoys using them! He picked out his own scents for his bedroom, and it’s become a fun and integral part of our bedtime routine. The soothing aroma helps set the tone for bedtime and cues his brain that it’s time to wind down and get ready for sleep.

Why this matters: Research shows that burning scented candles and using fragranced products can release harmful chemicals, including formaldehyde, into the air. Creating a healthier environment at home is one of the easiest ways to support your well-being. (Source)

Essential oils are highly concentrated plant extracts that provide natural fragrance and therapeutic benefits, making them a safer alternative to synthetic chemicals found in conventional fragrances.

3. Choose Non-Toxic Cleaning Products

Cleaning products are another common source of harsh chemicals that can irritate your skin and lungs, especially with frequent use. The good news? There are simple, affordable alternatives that are just as effective—and they’ve been trusted for generations.

What you can do: Consider switching to non-toxic cleaners or making your own. Ingredients like vinegar, baking soda, and castile soap have been used for thousands of years (yes, really!) to clean everything from homes to textiles.

So, what is castile soap? It’s a vegetable-based soap made from plant oils like olive, coconut, or hemp oil, and it’s both gentle and highly effective. Castile soap is non-toxic, biodegradable, and incredibly versatile—it can be used for cleaning everything from your skin to your countertops. While Dr. Bronner’s is the most well-known brand, there are many options available if you’re looking for pure castile soap.

If you’re ready to give it a try, my DIY Laundry Detergent is a fantastic place to start: it’s cost-effective, eco-friendly, and easy to make. You’ll be amazed at how well these tried-and-true ingredients work.

For a simple cleaning spray, my go-to recipe is just Dr. Bronner’s castile soap mixed with water. It’s incredibly versatile and free of synthetic chemicals, making it safe for your home and family.

Pure vinegar is another powerhouse cleaner:

Use a 50/50 solution of vinegar and water to clean and descale your electric water kettle.
Treat mold in the shower by spraying it with undiluted vinegar and letting it sit before scrubbing.
Use vinegar as a rinse aid in your dishwasher for sparkling dishes.

Why this matters: These DIY solutions are not only healthier for your family but also significantly cheaper than store-bought alternatives. Plus, you’ll reduce your plastic waste and feel good about using products that are safe, effective, and rooted in simplicity.

Where to Find Non-Toxic Products

Making the switch to non-toxic products is easier than ever, thanks to the wide availability of options. Whether you prefer shopping online or in stores, here are some tips to help you get started:

Where to Shop:

Amazon: A great place to find natural cleaning ingredients and tools. I’ve sourced many of the ingredients for my DIY Laundry Detergent from Amazon, and you can find some of my favorite products on my shop page. (Note: These are affiliate links. I may earn a small commission at no additional cost to you if you make a purchase.)
Costco: Perfect for bulk purchases of staples like baking soda, vinegar, and occasionally castile soap.
TJ Maxx and Marshalls: Surprisingly good options for natural deodorants, castile soap, and essential oils at affordable prices.
Health food stores: Local stores often carry high-quality non-toxic products, and the staff can help you find trusted brands.

Need help choosing safe products? Check out the Environmental Working Group’s (EWG) website or their app, where you can look up product ratings and find out how safe your everyday items are. Their database is a fantastic tool for identifying non-toxic options for personal care, cleaning, and more.

Why this matters: Knowing where to shop and which brands to trust takes the guesswork out of making clean swaps. You’ll feel empowered knowing you’re choosing products that are healthier for your family and the environment.

For a Deeper Look: Watch Dark Waters

If you’re curious to learn more about the potential health impacts of toxic products and the extent some companies go to hide the dangers of their products, I highly recommend watching the movie Dark Waters. It’s an eye-opening look at how harmful chemicals can enter our homes and the lengths that some companies have taken to keep this information from the public.

You Don’t Have to Do It All at Once

One of the biggest lessons I’ve learned on this journey is that you don’t have to do everything at once. Start with one small change—like switching to fragrance-free lotion—and build from there. Over time, these little changes add up to create a healthier, more vibrant home.

Let’s Make the Change Together

If this feels overwhelming, know that you’re not alone. I started small too, and every step made me feel more empowered and in control of my health. Which of these tips will you try first? Let me know in the comments or reach out with your questions. I’d love to hear about your experiences and support you on your journey toward a healthier, toxin-free life.

3 Simple Steps to Reduce Toxic Exposure & Improve Your Health: A beginner’s guide