"All medicine is really quite simple. Get into each person what they uniquely need and get out of each person what they uniquely do not need. Get rid of the bad stuff, put in the good stuff." Dr Mark Hyman, founder and medical director of The UltraWellness Center and author of The UltraMind Solution.

You eat brain-healthy foods. You try to get enough sleep. You’re moving more and doing what you can to stay sharp. But did you know that hidden chemicals in your everyday environment might be working against your brain?

Every day, we’re exposed to low levels of chemicals that weren’t part of our environment 50 or 100 years ago — synthetic substances in cleaning products, air fresheners, petrol fumes, pesticides, and even our water. Some of these are known to harm the brain and nervous system. They may disrupt the way our brain cells communicate, interfere with hormones, or contribute to inflammation — a key driver in many memory and mood disorders.

And while the levels of each may seem tiny, over time and with repeated exposure, they can accumulate and quietly chip away at your brain’s ability to function at its best. Supporting your body’s natural detox pathways is important — but so is reducing the number of unnecessary toxins you’re exposed to in the first place.

Once you become aware of where these chemicals are hiding, you can make simple, practical changes to limit your exposure and strengthen your brain.

6 Ways to Cut Back on Everyday Toxins

Reducing your toxic load doesn’t have to be complicated. Here are six practical, simple wins to help you protect your brain — and support your overall wellbeing.

1. Swap Household Chemicals for Natural Alternatives

The bright, clean smell of commercial cleaning and air-freshening products is often created by a cocktail of synthetic chemicals, many of which release volatile organic compounds (VOCs). These VOCs are easily inhaled and can irritate the brain, lungs, and nervous system — especially when used in enclosed spaces or with poor ventilation.

Repeated exposure has been linked to headaches, confusion, irritability, and difficulty concentrating.

Simple Wins:

• Clean your home using simple, natural ingredients like white vinegar and bicarbonate of soda.

• Add a few drops of essential oils (like lemon, eucalyptus or tea tree) for added scent and antibacterial effect.

• Open your windows regularly — even for just 5–10 minutes at a time — to let fresh air circulate.

Not only are these alternatives brain-friendly — they’re also kind to the environment.

2. Filter Your Water

Tap water in the UK is among the safest in the world, but if you live in an older home (built before 1970), your plumbing may still contain lead pipes or lead-based solder used on copper pipes. Lead is a potent neurotoxin that builds up in the body over time, and even small amounts can affect memory, attention and mood.

While water companies have taken steps to minimise the risk, it’s worth knowing what’s flowing through your taps — especially if you're drinking it every day.

Simple Wins:

• Use a jug or under-sink water filter certified to remove lead and other heavy metals, as well as chemicals like chlorine (look for NSF/ANSI certification).

• If you’re unsure about your plumbing, ask your local water supplier for a free lead testing kit.

Clean, filtered water hydrates your brain — without the hidden burden of toxins.

3. Say No to Garden Pesticides

Many common pesticides and weed killers can also affect human brains. Some have been linked to increased risk of Parkinson’s disease and other neurological issues — especially with long-term use.

Whether it’s spraying aphids on a hanging basket or treating weeds on the patio, these substances can be inhaled, absorbed through the skin, or tracked indoors.

Simple Wins:

• Try natural alternatives like neem oil, garlic spray or mild washing-up liquid and water.

• Practise companion planting (e.g., growing basil near tomatoes) to deter pests naturally.

• Let go of perfection. A few daisies in the lawn are not a failure.

Gardening should nourish your soul — and your brain — not put them at risk.

4. Paint With Ventilation in Mind

A fresh coat of paint can brighten a room — but many standard paints release volatile organic compounds (VOCs) into the air as they dry. These VOCs can linger in the air for hours or even days, irritating the brain and nervous system. Symptoms may include headaches, dizziness, fatigue, poor concentration, or mood swings — all signs that your brain isn’t happy with what you're inhaling.

Simple Wins:

• Choose low-VOC or VOC-free paints whenever possible (look for eco-friendly or “Greenguard” certified labels).

• Open multiple windows, use fans, and take regular breaks outdoors when painting indoors.

• Avoid sleeping in freshly painted rooms until they’ve had time to air out completely.

Giving your space a refresh shouldn’t come at a cost to your brain. With good ventilation and safer materials, you can protect both your home and your mental sharpness.

5. Protect Your Brain From Carbon Monoxide

Carbon monoxide (CO) is a colourless, odourless gas that can build up when fuel-burning appliances like gas boilers or wood burners aren’t working properly. Even low-level exposure over time — without noticeable symptoms — can reduce oxygen delivery to the brain, leading to fatigue, poor concentration, headaches, memory issues and even depression.

In the UK, around 60 people die from CO poisoning each year, but many more experience long-term health effects without realising the cause.

Simple Wins:

• Install a carbon monoxide detector near your boiler and in any room with a fuel-burning appliance.

• Get your gas boiler serviced every year by a Gas Safe registered engineer.

These are simple steps that can prevent serious harm.

6. Be Mindful When Refuelling Your Car

When you’re at the petrol station, you might not give it much thought — but breathing in petrol fumes means inhaling a mix of neurotoxic chemicals like benzene, toluene, and xylene. These substances have been linked to memory problems, poor concentration, fatigue, and even anxiety in people with frequent exposure.

While a single fill-up won’t do much harm, repeated exposure over months and years adds up — particularly if you're often the one filling the tank.

Simple Wins:

• Stand upwind of the fuel nozzle so you don’t inhale the vapours.

• Avoid topping up the tank once the pump clicks off — this releases extra fumes.

• If you use petrol tools (like lawnmowers or strimmers), try to refuel them outdoors.

It takes just a few seconds to change how you stand — but it’s one more way to protect your brain’s health.

You Don't Need to Do Everything at Once

We can’t eliminate every toxin in our environment. But we can reduce our load. And every small step you take strengthens your brain’s ability to function, repair and thrive.

You might start with just one of the ideas in this article. That's great. Then, the more adjustments you make over time, the greater the cumulative benefit for your brain and overall wellbeing.

Protecting your brain doesn’t have to be complicated. With a little awareness and a few smart decisions, you can create an environment that supports the sharp, focused, and resilient mind you’re working to build.

Would you like more practical, brain-healthy strategies like these?

Join the Sharp Minds community — where we take small steps each month to build brain-healthy habits that last a lifetime.