6 Sustainable Lifestyle Swaps That May Help Reduce Environmental Toxins for a Healthy Pregnancy

By Beth Rush

Pregnancy is a special journey. One of the best ways to care for yourself and your baby is to be mindful of environmental toxins. It can feel like a lot to think about, but making small, intentional choices can have a significant impact. Learn how to avoid environmental chemicals while pregnant and explore sustainable lifestyle swaps for a safer, more nurturing environment for you and your baby.

Why Reducing Exposure Matters Among Pregnant Women

Environmental toxins are everywhere — in your surroundings, food, and household products. These substances can interfere with your endocrine system, alter your hormones, and lead to the following:

• Preeclampsia: High blood pressure during pregnancy that can be dangerous for both the mother and baby.
• Fetal growth restriction: When a baby does not grow as much as expected before birth.
• Increased risk of urinary vascular resistance: Harder for blood to flow through the blood vessels in the kidneys, which can affect pregnancy health.
• Higher risk of gestational diabetes: More likely to develop high blood sugar during pregnancy.

Which Substances Should Pregnant Women Avoid?

Understanding what toxins to avoid and where they come from can help you become more proactive. Here are some types of environmental pollutants you may encounter in your daily life:

• Air pollutants: Agricultural, industrial, and natural processes release toxins like particulate matter (PM) and volatile organic compounds.
• Water pollutants: Heavy metals like lead, mercury, and arsenic from industrial waste pose long-term health risks.
• Soil contaminants: Polychlorinated biphenyls (PCBs), dioxins, pesticides, and fertilizers may cause headaches, chest pains, and skin irritation.
• Chemical pollutants: Phthalates, acrylamide, and acrolein are endocrine-disrupting substances that may cause congenital disabilities.
• Radiology hazards: Radon gas — a naturally radioactive gas accumulating in buildings — is the leading cause of lung cancer.

How to Avoid Environmental Chemicals in Pregnancy 

Avoiding all harmful chemicals is impossible, but you can take steps to lower your exposure. Try these simple lifestyle swaps for a healthier pregnancy journey.

• Choose Fresh, Organic Foods 

The food you eat nourishes you and your growing baby. However, many items contain harmful chemicals that can be absorbed by the body and potentially passed to your baby. To prevent this, consider shopping at local farmers’ markets. Wash fresh produce thoroughly before you cut and eat it.

Choose the organic versions of the Dirty Dozen, a list of 12 fruits and vegetables with high pesticide residues. Some highly contaminated produce includes spinach, strawberries, kale, grapes, peaches, cherries, nectarines, pears, apples, blackberries, and potatoes.

• Ban Smoking at Home

Smoking, secondhand smoke, and even vapor from e-cigarettes contain harmful chemicals that can affect your heart health and your baby’s development. Substances like benzene and nickel are just a few examples of the dangerous compounds found in cigarette and vape smoke. Ban smoking devices in your home and car for family members and guests. 

If a loved one smokes, ask them to do so away from your shared spaces and to change their clothes before coming back inside. State your concern calmly and clearly, focusing on your needs rather than judging their behavior.

• Improve Indoor Air Quality

The air inside your home can contain pollutants from cleaning products, cooking, and outdoor air that drifts in. These substances can be especially harmful during pregnancy. For instance, research shows that PM2.5 is linked to an increased risk of gestational diabetes mellitus, a condition that often develops around weeks 24 to 28 of pregnancy. 

Gestational diabetes can increase the chance of C-section, and for babies, it may lead to higher birth weight and breathing difficulties. Simple steps, such as opening windows for ventilation, using an air purifier, and opting for natural cleaning products, can help reduce indoor air pollution. 

• Avoid Handling Pet Medications and Waste

Your furry friends are part of the family, but it’s best to be cautious around them. Unfortunately, flea and tick medications may contain tetrachlorvinphos, which is harmful to pregnant women and young children. Ask your partner or a family member to take over applying your pet’s medications.

If you have a cat, avoid cleaning their litter box. Cat feces may contain a parasite called toxoplasma gondii, which causes toxoplasmosis, a condition that passes from the mother to the fetus during pregnancy. Hand this chore off to someone else to stay safe.

• Use All-Natural Beauty and Personal Products

Your skin absorbs what you put on it. During pregnancy, it’s best to be more mindful about the ingredients of your makeup, lotion, soap, and shampoo. Beware of endocrine-disrupting chemicals like phthalates, parabens, and oxybenzone in beauty products. 

Many companies now create products specifically for sensitive skin or pregnant women. Swap your regular products for fragrance-free products or all-natural options like coconut oil or a gentle soap.

• Swap Plastic for Glass or Stainless Steel

Many plastics contain endocrine disruptors, such as BPA, phthalates, and PFAS, which can interfere with the body’s natural hormone signals. These can leach into your food and drinks, especially when heated. Instead of plastic storage containers, consider glass or stainless steel alternatives. 

Avoid microwaving food in plastic containers. Even microwave-safe products can still contain harmful chemicals, and some plastics are unstable in microwave heat. Moreover, avoid using nonstick cookware and opt for ceramic and cast-iron options. 

Enjoy a Healthier Pregnancy Journey

Making these small changes to your daily habits can help minimize chemical exposure while pregnant. No matter how small, every step you take helps create a healthier, safer environment for you and your baby. Each choice you make matters, so start today.

About the author: Beth Rush is the green wellness editor at Body+Mind, where she covers topics like the power of climate consciousness at all stages of education. You can find Beth on Twitter @bodymindmag. Subscribe to Body+Mind for more posts by Beth!