I've been spending an awful lot of time focusing on the environment around me with its dust and its chemicals, the food I put in my body, and the clutter (both physical and mental) that surrounds me. Now I'm turning my attention to what I put ON my body.
While I've never been that much of a products girl, there are certain things that I do use daily...soap, shampoo, toothpaste, deodorant. It stands to reason that the very same health hazards we face from the chemicals we have in the house are present in the products we put on our bodies.
I recently saw a post on natural deodorants. I tried natural deodorants a couple times in the past, but was very underwhelmed. But with the info here, I just may give it another try.
Thursday, October 17, 2013
Wednesday, October 16, 2013
Indoor Air Quality
I recently listened to a podcast by Daniel Vitalis about indoor air quality. With all my recent focus on dust and air fresheners, learning a bit more about the air quality in the house seemed right up my ally.
I was not surprised to learn the the quality of the air indoors is significantly worse than the quality of the air outdoors, even during hot, humid days with poor air quality. So on the days when the weatherman advises you to stay indoors because of the air quality, he is actually advising you to go inside to more pollution!
One of the reasons for the poor air quality indoors is the presence of volatile organic compounds. (VOCs). VOCs are chemicals that have a high vapor pressure, which causes them to evaporate into the surrounding air. High levels of VOCs can have long term health effects.
VOCs are produced when household products outgas chemicals from which they are made. When outgassing occurs in a closed environment, chemicals in the gas form accumulate. ("New car smell" is a result of outgassing from the seats in the enclosed environment of a car.)
In order to improve the indoor air quality, a number of steps may be taken:
1) First and foremost, open windows. Ideally, open windows on either side of a room to produce a cross breeze.
2) Utilize Houseplants: Plants have the ability to neutralize VOCs.
3) Use a HEP filter: HEPA filters (high efficiency particulate air filters) are effective at removing dust, smoke, soot produced from cooking, etc from the air.
4) Periodically, use an ionic air purifier. Unlike filters, which remove particles from the air, ionic air purifiers release negatively charged ions into the air. The net result is fresher, more clean smelling air. (Think of how the air smells after a thunder storm)
5) Monitor the humidity level. In the winter, when the air gets dry, boil water or keep a spray bottle of water to mist the air. In the summer when it becomes humid, utilize a dehumidifier. Keeping the air at a neutral humidity level can reduce the incidence of dust mites, mold, and mildew.
The entier podcast with even more info on indoor air quality can be found on his website.
Check it out. I'm off to check out air filters!
I was not surprised to learn the the quality of the air indoors is significantly worse than the quality of the air outdoors, even during hot, humid days with poor air quality. So on the days when the weatherman advises you to stay indoors because of the air quality, he is actually advising you to go inside to more pollution!
One of the reasons for the poor air quality indoors is the presence of volatile organic compounds. (VOCs). VOCs are chemicals that have a high vapor pressure, which causes them to evaporate into the surrounding air. High levels of VOCs can have long term health effects.
VOCs are produced when household products outgas chemicals from which they are made. When outgassing occurs in a closed environment, chemicals in the gas form accumulate. ("New car smell" is a result of outgassing from the seats in the enclosed environment of a car.)
In order to improve the indoor air quality, a number of steps may be taken:
1) First and foremost, open windows. Ideally, open windows on either side of a room to produce a cross breeze.
2) Utilize Houseplants: Plants have the ability to neutralize VOCs.
3) Use a HEP filter: HEPA filters (high efficiency particulate air filters) are effective at removing dust, smoke, soot produced from cooking, etc from the air.
4) Periodically, use an ionic air purifier. Unlike filters, which remove particles from the air, ionic air purifiers release negatively charged ions into the air. The net result is fresher, more clean smelling air. (Think of how the air smells after a thunder storm)
5) Monitor the humidity level. In the winter, when the air gets dry, boil water or keep a spray bottle of water to mist the air. In the summer when it becomes humid, utilize a dehumidifier. Keeping the air at a neutral humidity level can reduce the incidence of dust mites, mold, and mildew.
The entier podcast with even more info on indoor air quality can be found on his website.
Check it out. I'm off to check out air filters!
Tuesday, October 15, 2013
Sauteed Beets and Greens
As much as I love summer, fall is a nice way for summer to end. The weather is beautiful -- warm during the day, crisp at night -- the foliage is gorgeous, and the farmer's market may actually be better!
Last week, I went to the farmer's market and picked up a bunch of beets. They looked and smelled absolutely delicious! Ok, maybe looking delicious is an overstatement. They are root vegetables. So they were covered with dirt and little stringy rooty things. But they did smell good. And they looked like they could be delicious with a little cleaning up.
I found a great beet recipe online that used not only the root, but the stems and greens, as well. I like using the greens in recipes whenever possible -- it seems less wasteful.
SAUTEED BEETS AND GREENS
Ingredients:
1 bunch beets with greens attached
2 TBSP olive oil
1 clove garlic
salt
pecans or walnuts
sunflower seeds
1) Cut stems and greens from beets.
2) Scrub and peel beets
3) Halve lengthwise and cut into 1/4 inch pieces
4) In large frying pan, heat 1 TBSP olive oil and 1/4 cut water over medium heat. Add beets, cover, and cook until tender, about 10 minutes.
5) While beets are cooking, rinse stems and cut into 2 inch pieces.
6) When beets are tender, add stems to pan, cover, and cook for 3 minutes.
7) Peel and cut garlic into thin slices. Chop greens coarsely.
8) Add garlic to pan. Cook until fragrant.
9) Add greens and cook 1 minute, until wilted.
10) Divide between 4 bowls. Drizzle with olive oil, and season with salt.
11) Sprinkle nuts and sunflower seeds over greens.
A word of caution: beets stain! I spilled some beet juice on my shirt and made a gigantic stain! So be careful or wear a shirt you don't care about.
Of course, this leads right into the subject of laundry.....
Last week, I went to the farmer's market and picked up a bunch of beets. They looked and smelled absolutely delicious! Ok, maybe looking delicious is an overstatement. They are root vegetables. So they were covered with dirt and little stringy rooty things. But they did smell good. And they looked like they could be delicious with a little cleaning up.
I found a great beet recipe online that used not only the root, but the stems and greens, as well. I like using the greens in recipes whenever possible -- it seems less wasteful.
SAUTEED BEETS AND GREENS
Ingredients:
1 bunch beets with greens attached
2 TBSP olive oil
1 clove garlic
salt
pecans or walnuts
sunflower seeds
1) Cut stems and greens from beets.
2) Scrub and peel beets
3) Halve lengthwise and cut into 1/4 inch pieces
4) In large frying pan, heat 1 TBSP olive oil and 1/4 cut water over medium heat. Add beets, cover, and cook until tender, about 10 minutes.
5) While beets are cooking, rinse stems and cut into 2 inch pieces.
6) When beets are tender, add stems to pan, cover, and cook for 3 minutes.
7) Peel and cut garlic into thin slices. Chop greens coarsely.
8) Add garlic to pan. Cook until fragrant.
9) Add greens and cook 1 minute, until wilted.
10) Divide between 4 bowls. Drizzle with olive oil, and season with salt.
11) Sprinkle nuts and sunflower seeds over greens.
A word of caution: beets stain! I spilled some beet juice on my shirt and made a gigantic stain! So be careful or wear a shirt you don't care about.
Of course, this leads right into the subject of laundry.....
Monday, October 14, 2013
Trail Running Trial
Yesterday I decided to take some of my own advice, and get outside to go for a hike. It's been just about a month since I finished my thru-hike, and though I have been walking on roads and beaches, running on asphalt and dirt, and doing a few bootcamp style workouts outdoors, I haven't been back out hiking. I miss it. If feel like something is missing in life.
Around southeastern Massachusetts, where I live, there are very few hills and absolutely nothing that would qualify even remotely as a mountain. The closest to a steep rocky hill would be about 45 minutes away, at the Blue Hills. (I never thought I would be missing steep rocky hills, with all the complaining about rocks I did!) Since I was going up to visit my brother and his family this weekend, I would be passing by some decent sized hills. I decided to stop off and do a hike on the way up, and on the way home.
He lives close to some conservation land with hills and trails. I have a nice guidebook with suggested hikes rated "easy", "moderate", and "strenuous." I picked a nice 4.5 mile hike in the "strenuous" category. I figured without a full pack, even something "strenuous" would be pretty moderate.
How right I was! I wouldn't rate that hike "strenuous" at all. I would call it "easy." Beautiful, yes. (The leaves are all changing and falling in great big drifts along the sides of the trail.) Relaxing, sure! Good for the soul, absolutely. But really really easy. Almost boring.
"I could actually run this trail!" I thought. And so I did.
I did not run fast. I did not run far. (only about 4 miles plus .5 of walking) I switched from running to walking in spots where the rocks were loose or the soil was eroded. But I did run.
It was spectacular! I never was all that interested in trail running prior to this. I figured trailing for marathons was fine on roads with some rolling hills. No need to go crazy.
Now I see how much I was missing out on!
And I have a new love.
I'm searching some online running sites for some good trails to run on, and planning on a trail run once a week or so.
Good for the body, good for the soul.
Around southeastern Massachusetts, where I live, there are very few hills and absolutely nothing that would qualify even remotely as a mountain. The closest to a steep rocky hill would be about 45 minutes away, at the Blue Hills. (I never thought I would be missing steep rocky hills, with all the complaining about rocks I did!) Since I was going up to visit my brother and his family this weekend, I would be passing by some decent sized hills. I decided to stop off and do a hike on the way up, and on the way home.
He lives close to some conservation land with hills and trails. I have a nice guidebook with suggested hikes rated "easy", "moderate", and "strenuous." I picked a nice 4.5 mile hike in the "strenuous" category. I figured without a full pack, even something "strenuous" would be pretty moderate.
How right I was! I wouldn't rate that hike "strenuous" at all. I would call it "easy." Beautiful, yes. (The leaves are all changing and falling in great big drifts along the sides of the trail.) Relaxing, sure! Good for the soul, absolutely. But really really easy. Almost boring.
"I could actually run this trail!" I thought. And so I did.
I did not run fast. I did not run far. (only about 4 miles plus .5 of walking) I switched from running to walking in spots where the rocks were loose or the soil was eroded. But I did run.
It was spectacular! I never was all that interested in trail running prior to this. I figured trailing for marathons was fine on roads with some rolling hills. No need to go crazy.
Now I see how much I was missing out on!
And I have a new love.
I'm searching some online running sites for some good trails to run on, and planning on a trail run once a week or so.
Good for the body, good for the soul.
Saturday, October 12, 2013
CLUTTER
Up until now, I have been focusing on things that directly affect health; dust and chemicals from air fresheners are respiratory irritants that result in specific symptoms. However, there is another culprit that was contributing to the headaches, nausea, and stuffiness: clutter.
Clutter can be described as all the stuff that accumulates in our homes because of either negligence or sentimental attachment. Far from adding quality to our lives, clutter actually robs us of our time, our space, our finances our peace of mind, and yes -- our health. When you cannot find your keys because they are lost in a jumble of stuff, you waste time searching for them. If articles of clothing are jammed in overstuffed closets, they become frayed and worn more quickly. Or we may end up buying even more clothing because we cannot easily see what we already have. Studies have shown that people in cluttered environments report higher levels of stress and a more difficult time concentrating on mental tasks. Plus, excessive clutter makes cleaning up the environment that much harder.
One of the basic principles on the home organization website FlyLady states "You cannot clean clutter." In other words, any attempt to clean up or green up your indoor environment will ultimately be unsuccessful until you reduce the amount of unnecessary items in that environment.
Clutter not only acts as a place for dust to accumulate, but also may block physical access to high accumulation areas for dust, such as clothing piles or drapes. Furthermore, the clutter itself often leaches out VOCs (volatile organic compounds) into the air, which can contribute health problems.
So it's official; my next mission for greening up the indoors is de-cluttering!
Clutter can be described as all the stuff that accumulates in our homes because of either negligence or sentimental attachment. Far from adding quality to our lives, clutter actually robs us of our time, our space, our finances our peace of mind, and yes -- our health. When you cannot find your keys because they are lost in a jumble of stuff, you waste time searching for them. If articles of clothing are jammed in overstuffed closets, they become frayed and worn more quickly. Or we may end up buying even more clothing because we cannot easily see what we already have. Studies have shown that people in cluttered environments report higher levels of stress and a more difficult time concentrating on mental tasks. Plus, excessive clutter makes cleaning up the environment that much harder.
One of the basic principles on the home organization website FlyLady states "You cannot clean clutter." In other words, any attempt to clean up or green up your indoor environment will ultimately be unsuccessful until you reduce the amount of unnecessary items in that environment.
Clutter not only acts as a place for dust to accumulate, but also may block physical access to high accumulation areas for dust, such as clothing piles or drapes. Furthermore, the clutter itself often leaches out VOCs (volatile organic compounds) into the air, which can contribute health problems.
So it's official; my next mission for greening up the indoors is de-cluttering!
Friday, October 11, 2013
Air Fresheners
Air fresheners stink.
Like most Americans, I had been a big fan of air fresheners prior to my thru-hike. I liked the smell of vanilla or "mountain breeze" permeating the house. I liked smelling the scent when I walked in the door.
I wasn't alone. A recent study of consumer habits estimates sales of artificial fragrances at 8 billion dollars per year. That's billion. With a B. We have fresheners in our cars, our homes, our trash cans, in our vacuum cleaners. We sprinkle air fresheners in powder form, spray them in the air, and plug gel tabs into the wall to release the scent slowly over time. All in the name of freshness.
Of course, after living in the woods for almost 6 months, I no longer liked the artificial smell when I walked in the door. (FYI, they smell absolutely nothing like an actual mountain breeze!) If it were just the smell, however, I could deal with it. Any smell, no matter how vile, seems to dissipate over time as we grow accustomed to it. I could get used to fake mountain breeze if I needed to.
It was the headaches that bothered me. The longer I was exposed to air fresheners, the worse the headaches became. The headaches were often accompanied by nausea and mild dizziness. These symptoms would only go away when I went outside.
It's no wonder! A 2007 study by the National Resource Defense Council (NRDC) revealed a myriad of potentially harmful chemicals in air fresheners.
The most alarming is a type of chemical known as phthalates. Phthalates are used to prolong the amount of time that products maintain their fragrance; a preservative, if you will. Common phthalates found in air fresheners include di-ethyl phthalates (DEP), di-n-butyl phthalates (DBP), di-isobutyl phthalate (DIBP), di-methyl phthalate (DMP), and di-isohexyl phthalate (DIHP). These compounds have been linked with endocrine, reproductive, and developmental problems -- especially the development of male genitals when pregnant women are exposed to these compounds.
A majority of air fresheners emit terpenes, chemicals derived from citrus oils. Terpenes are not dangerous on their own, but are unstable compounds and can react with naturally occurring ozone to produce formaldehyde. Anyone who had to dissect a frog in high school will be familiar with formaldehyde, a preservative often used in the embalming process. Formaldehyde, a known carcinogen, is also linked with wheezing, coughing, irritation of they eyes, nose, and throat, nausea, dizziness, and headaches.
Butane, isobutane, and propane highly flammable chemicals used to make lighter fluid and fuel for camp stoves have been linked with cardiovascular and respiratory problems, skin irritation, and nerve damage.
Speaking of nerve damage, many air fresheners employ the use of a chemical called p-dichlorylbenzene. P-dichlorylbenzene coats your nostrils in a fine film which over time deadens the nerve cells and reducing your ability to perceive smells. Additionally, p-dichlorylbenzene has been linked to asthma, allergy attacks, skin and eye irritation, and is classified by the CDC as a "possible carcinogen."
The NRCD has advised consumers to avoid using air fresheners whenever possible, and to seek out air fresheners that have the lowest levels of phthalates. (A list of brands and their phthalate level can be found at www.nrdc.org/health/home/airfresheners/fairfresheners.pdf) The EPA has not advised consumers not to use air fresheners, but rather to "exercise care with usage."
A more prudent option may be to use natural alternatives to air fresheners.
The most obvious (and effective) method for freshening the air naturally is to open a window. Opening windows improves the overall air quality of the house by letting in fresh air and allowing odors to dissipate. By opening a window for 30 minutes per day, you can keep the air in the house smelling fresher.
Keep a small bowl of baking soda or white vinegar in the room to absorb odors. Baking soda also works well as a carpet deodorizer or when sprinkled in the bottom of garbage cans. For airborne fresheners, mix 1/4 cup baking soda in 1 cup water and put in spray bottle. A one to four ratio of white vinegar to water will also work. A couple tablespoons of coffee sprinkled at the bottom of the trash can or placed in a small bowl or plastic container is another option, for coffee loves who just can't get enough of the smell. (Ground coffee will also absorb odors.)
Essential oils can be placed in a diffuser for freshness. Essential oils may also be added to vinegar mixtures if you find the smell of vinegar offensive. A word of caution when buying essential oils: inexpensive oils sold in discount stores are often just artificially scented with the same myriad of chemicals in air fresheners. It is much safer to purchase essential oils at health food stores. Though they can be expensive, high quality essential oils will last for a long time.
Finally, place house plants around the house. House plants not only contribute to the overall air quality of the house by producing oxygen, they also absorb odors, and can actually neutralize the more volatile compounds found in commercial air freshener. Plus, many house plants emit their own fresh scent!
Now that's what I call a green air freshener!
Like most Americans, I had been a big fan of air fresheners prior to my thru-hike. I liked the smell of vanilla or "mountain breeze" permeating the house. I liked smelling the scent when I walked in the door.
I wasn't alone. A recent study of consumer habits estimates sales of artificial fragrances at 8 billion dollars per year. That's billion. With a B. We have fresheners in our cars, our homes, our trash cans, in our vacuum cleaners. We sprinkle air fresheners in powder form, spray them in the air, and plug gel tabs into the wall to release the scent slowly over time. All in the name of freshness.
Of course, after living in the woods for almost 6 months, I no longer liked the artificial smell when I walked in the door. (FYI, they smell absolutely nothing like an actual mountain breeze!) If it were just the smell, however, I could deal with it. Any smell, no matter how vile, seems to dissipate over time as we grow accustomed to it. I could get used to fake mountain breeze if I needed to.
It was the headaches that bothered me. The longer I was exposed to air fresheners, the worse the headaches became. The headaches were often accompanied by nausea and mild dizziness. These symptoms would only go away when I went outside.
It's no wonder! A 2007 study by the National Resource Defense Council (NRDC) revealed a myriad of potentially harmful chemicals in air fresheners.
The most alarming is a type of chemical known as phthalates. Phthalates are used to prolong the amount of time that products maintain their fragrance; a preservative, if you will. Common phthalates found in air fresheners include di-ethyl phthalates (DEP), di-n-butyl phthalates (DBP), di-isobutyl phthalate (DIBP), di-methyl phthalate (DMP), and di-isohexyl phthalate (DIHP). These compounds have been linked with endocrine, reproductive, and developmental problems -- especially the development of male genitals when pregnant women are exposed to these compounds.
A majority of air fresheners emit terpenes, chemicals derived from citrus oils. Terpenes are not dangerous on their own, but are unstable compounds and can react with naturally occurring ozone to produce formaldehyde. Anyone who had to dissect a frog in high school will be familiar with formaldehyde, a preservative often used in the embalming process. Formaldehyde, a known carcinogen, is also linked with wheezing, coughing, irritation of they eyes, nose, and throat, nausea, dizziness, and headaches.
Butane, isobutane, and propane highly flammable chemicals used to make lighter fluid and fuel for camp stoves have been linked with cardiovascular and respiratory problems, skin irritation, and nerve damage.
Speaking of nerve damage, many air fresheners employ the use of a chemical called p-dichlorylbenzene. P-dichlorylbenzene coats your nostrils in a fine film which over time deadens the nerve cells and reducing your ability to perceive smells. Additionally, p-dichlorylbenzene has been linked to asthma, allergy attacks, skin and eye irritation, and is classified by the CDC as a "possible carcinogen."
The NRCD has advised consumers to avoid using air fresheners whenever possible, and to seek out air fresheners that have the lowest levels of phthalates. (A list of brands and their phthalate level can be found at www.nrdc.org/health/home/airfresheners/fairfresheners.pdf) The EPA has not advised consumers not to use air fresheners, but rather to "exercise care with usage."
A more prudent option may be to use natural alternatives to air fresheners.
The most obvious (and effective) method for freshening the air naturally is to open a window. Opening windows improves the overall air quality of the house by letting in fresh air and allowing odors to dissipate. By opening a window for 30 minutes per day, you can keep the air in the house smelling fresher.
Keep a small bowl of baking soda or white vinegar in the room to absorb odors. Baking soda also works well as a carpet deodorizer or when sprinkled in the bottom of garbage cans. For airborne fresheners, mix 1/4 cup baking soda in 1 cup water and put in spray bottle. A one to four ratio of white vinegar to water will also work. A couple tablespoons of coffee sprinkled at the bottom of the trash can or placed in a small bowl or plastic container is another option, for coffee loves who just can't get enough of the smell. (Ground coffee will also absorb odors.)
Essential oils can be placed in a diffuser for freshness. Essential oils may also be added to vinegar mixtures if you find the smell of vinegar offensive. A word of caution when buying essential oils: inexpensive oils sold in discount stores are often just artificially scented with the same myriad of chemicals in air fresheners. It is much safer to purchase essential oils at health food stores. Though they can be expensive, high quality essential oils will last for a long time.
Finally, place house plants around the house. House plants not only contribute to the overall air quality of the house by producing oxygen, they also absorb odors, and can actually neutralize the more volatile compounds found in commercial air freshener. Plus, many house plants emit their own fresh scent!
Now that's what I call a green air freshener!
Wednesday, October 9, 2013
So NOW what?
After I took on my mission to decrease the dust in the bedroom (I'll tackle the rest of the place later), my sinuses became much clearer. I no longer woke up all stuffed up and practically had to run to the shower in order to breathe. It's amazing what a little laundry, dusting, and vacuuming will do!
Unfortunately, the headaches persisted.
I woke up at least once per night with a throbbing headache. And I woke up every morning with a throbbing headache. I noticed that as the day went on, as I went outside and went about my business, the headache would decrease and eventually disappear.
When I woke up in the middle of the night, I took to going outside on the back deck with a cup of tea. As I sat outside in the night air, the headaches would go away. Keeping the window open in the bedroom helped some, but not totally. Persistent headaches were starting to be a way of life, once again, and now I did't have the stressful job to blame it on.
I also noticed that when I walked into the bedroom, I was assaulted by a strong, artificial, flowery smell.
It was time to start addressing both the air quality in the bedroom and the air fresheners used there.
Unfortunately, the headaches persisted.
I woke up at least once per night with a throbbing headache. And I woke up every morning with a throbbing headache. I noticed that as the day went on, as I went outside and went about my business, the headache would decrease and eventually disappear.
When I woke up in the middle of the night, I took to going outside on the back deck with a cup of tea. As I sat outside in the night air, the headaches would go away. Keeping the window open in the bedroom helped some, but not totally. Persistent headaches were starting to be a way of life, once again, and now I did't have the stressful job to blame it on.
I also noticed that when I walked into the bedroom, I was assaulted by a strong, artificial, flowery smell.
It was time to start addressing both the air quality in the bedroom and the air fresheners used there.
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