PFAS (per- and poly-fluoroalkyl substances), also known as “forever chemicals,” have become a hot topic in recent years, and for good reason. These synthetic compounds have been found in everything from drinking water and seafood to waterproof jackets and food packaging. Their omnipresence, coupled with a growing body of research linking them to various health conditions, makes it feel almost impossible to avoid them.
In this article, I cover what PFAS are, how they potentially impact your health, and what you can do to reduce your exposure.
What Are PFAS?
PFAS are a group of man-made chemicals that have been used in industrial and consumer products for decades. They’re valued for their ability to repel oil, water, and heat and found in nonstick cookware, stain-resistant carpets, firefighting foams, and food packaging. Although dubbed ‘forever chemicals’, some studies suggest that PFAS have an average half-life of 5.3 years in people [1].
How do PFAS Affect Health?
The potential health impacts of PFAS are alarming. Research suggests that increasingly high PFAS exposure is linked to a range of health issues [2-10]:
- Elevated Cholesterol: Studies have shown that higher exposure to PFAS is linked to increased total cholesterol and LDL (low-density lipoprotein) levels. High cholesterol is a known risk factor for heart disease.
- Metabolic issues: PFAS exposure has been associated with a greater risk of type II diabetes, obesity, and changes in resting metabolic rate, which can make maintaining a healthy weight more difficult.
- Hypertension: Some research suggests a connection between PFAS and increased risk of high blood pressure.
- Thyroid issues: Altered thyroid hormone levels have been linked to PFAS, which can affect metabolism, energy levels, and overall hormonal balance.
- Reproductive health: Women exposed to higher levels of PFAS may face an increased risk of polycystic ovarian syndrome (PCOS) and adverse pregnancy outcomes.
- Cancer risk: Exposure has been associated with a higher overall risk of developing certain types of cancer, particularly testicular, breast, and genitourinary cancers.
- Children’s health: Early exposure to PFAS has been connected to developmental issues such as ADHD.
The data is undoubtedly concerning, but it’s crucial to note that these findings come from observational studies that show correlations, not direct cause-and-effect relationships. Nonetheless, the consistency of these associations across multiple studies points to a significant public health concern.
How to reduce your PFAS exposure
While it’s virtually impossible to avoid PFAS entirely, the good news is that there are practical steps you can take to reduce your exposure:
1. Ditch Your Old Non-Stick Cookware
One of the simplest changes you can make is replacing your nonstick cookware with alternatives like ceramic, stainless steel, or cast iron. Modern nonstick coatings often still contain PFAS or related compounds that can leach into food, especially when heated to high temperatures or when the coating starts to degrade.
2. Cut Back on Takeaway Food
Many food packaging materials, especially those used for greasy foods, are treated with PFAS to make them oil-resistant. While some countries are taking steps to phase out PFAS in food packaging, the process is gradual, and PFAS residues still appear in grease-proof containers. Opt for homemade meals or choose establishments that use PFAS-free packaging.
3. Install a Water Filter
PFAS have been found in drinking water samples across the globe, although many governments set strict limits on PFAS contamination in tap water. Nevertheless, installing a high-quality water filter designed to remove PFAS can make a big difference, particularly for those who rely on well water or live in regions with known contamination issues. Look for filters that use activated carbon or reverse osmosis, as these have been shown to be effective at removing PFAS.
4. Be Mindful of Waterproof Clothing
While waterproof jackets and outdoor gear are convenient, many contain PFAS to provide water resistance. Limit the use of such items to when you truly need them, and explore brands that offer PFAS-free waterproof products.
5. Choose PFAS-Free Brands
More companies are recognizing the risks associated with PFAS and are developing products without these chemicals. Look for brands that specifically market themselves as PFAS-free, especially when buying household items, personal care products, or products for kids. (Check out this PFAS-free brand list for ideas).
Dietary Considerations: A High-Fiber Diet to the Rescue?
Interestingly, recent animal studies have suggested that a high-fiber diet could mitigate some of the negative health impacts of PFAS exposure [11]. Fiber helps support the body’s natural detoxification processes and may assist in binding and removing toxins more efficiently. While more human research is needed, incorporating more fruits, vegetables, whole grains, and legumes into your diet is a wise choice that offers numerous health benefits beyond PFAS mitigation.
Final Thoughts
It’s easy to feel overwhelmed by the ubiquity of PFAS and the potential health risks they pose. However, taking small steps to reduce exposure can make a difference. Swap out nonstick cookware, choose PFAS-free products, filter your water, and be conscious of food packaging. These adjustments, combined with a nutrient-rich, high-fiber diet, can help reduce the potential harm associated with these “forever chemicals.”
References
[1] Li, Y., Fletcher, T., Mucs, D., Scott, K., Lindh, C. H., Tallving, P., & Jakobsson, K. (2018). Half-lives of PFOS, PFHxS and PFOA after end of exposure to contaminated drinking water. Occupational and environmental medicine, 75(1), 46–51. https://doi.org/10.1136/oemed-2017-104651
[2] Liu, B., Zhu, L., Wang, M., & Sun, Q. (2023). Associations between Per- and Polyfluoroalkyl Substances Exposures and Blood Lipid Levels among Adults-A Meta-Analysis. Environmental health perspectives, 131(5), 56001. https://doi.org/10.1289/EHP11840
[3] Chen, Z., Wei, W., Hu, Y., Niu, Q., & Yan, Y. (2024). Associations between co-exposure to per- and polyfluoroalkyl substances and metabolic diseases: The mediating roles of inflammation and oxidative stress. The Science of the total environment, 953, 176187. https://doi.org/10.1016/j.scitotenv.2024.176187Liu, G., Dhana, K., Furtado, J. D., Rood, J., Zong, G., Liang, L., Qi, L., Bray, G. A., DeJonge, [4] L., Coull, B., Grandjean, P., & Sun, Q. (2018). Perfluoroalkyl substances and changes in body weight and resting metabolic rate in response to weight-loss diets: A prospective study. PLoS medicine, 15(2), e1002502. https://doi.org/10.1371/journal.pmed.1002502
[5] Yang, J., Zhang, K., Shen, C., Tang, P., Tu, S., Li, J., Chen, L., & Yang, W. (2023). The Association of Hypertension with Perfluoroalkyl and Polyfluoroalkyl Substances. International heart journal, 64(6), 1079–1087. https://doi.org/10.1536/ihj.23-036
[6] Zhang, Y., Martin, L., Mustieles, V., Ghaly, M., Archer, M., Sun, Y., Torres, N., Coburn-Sanderson, A., Souter, I., Petrozza, J. C., Botelho, J. C., Calafat, A. M., Wang, Y. X., & Messerlian, C. (2024). Per- and polyfluoroalkyl substances exposure is associated with polycystic ovary syndrome risk among women attending a fertility clinic. The Science of the total environment, 950, 175313. https://doi.org/10.1016/j.scitotenv.2024.175313
[7] Gui, S. Y., Chen, Y. N., Wu, K. J., Liu, W., Wang, W. J., Liang, H. R., Jiang, Z. X., Li, Z. L., & Hu, C. Y. (2022). Association Between Exposure to Per- and Polyfluoroalkyl Substances and Birth Outcomes: A Systematic Review and Meta-Analysis. Frontiers in public health, 10, 855348. https://doi.org/10.3389/fpubh.2022.855348
[8] Yang, J., Zhang, K., Shi, J., Li, Z., Dai, H., & Yang, W. (2024). Perfluoroalkyl and polyfluoroalkyl substances and Cancer risk: results from a dose-response Meta-analysis. Journal of environmental health science & engineering, 22(2), 455–469. https://doi.org/10.1007/s40201-024-00899-w
[9] Kim, J. I., Kim, B. N., Lee, Y. A., Shin, C. H., Hong, Y. C., Døssing, L. D., Hildebrandt, G., & Lim, Y. H. (2023). Association between early-childhood exposure to perfluoroalkyl substances and ADHD symptoms: A prospective cohort study. The Science of the total environment, 879, 163081. https://doi.org/10.1016/j.scitotenv.2023.163081
[10] Tan, K., Zhang, Q., Wang, Y., Wang, C., Hu, C., Wang, L., Liu, H., & Tian, Z. (2024). Associations between per- and polyfluoroalkyl substances exposure and thyroid hormone levels in the elderly. The Science of the total environment, 920, 170761. https://doi.org/10.1016/j.scitotenv.2024.170761
[11] Deng, P., Durham, J., Liu, J., Zhang, X., Wang, C., Li, D., Gwag, T., Ma, M., & Hennig, B. (2022). Metabolomic, Lipidomic, Transcriptomic, and Metagenomic Analyses in Mice Exposed to PFOS and Fed Soluble and Insoluble Dietary Fibers. Environmental health perspectives, 130(11), 117003. https://doi.org/10.1289/EHP11360
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