How Climate Change is Impacting Your Health (And What You Can Do About It)

A healthier planet = a healthier collective.

We often think of climate change as an environmental crisis, but what if I told you it's also a massive health crisis? From the food we eat to the air we breathe, the health of our planet is deeply intertwined with our own well-being. And as climate change accelerates, we’re already seeing an increase in chronic illness, hormonal imbalances, gut health issues, and inflammatory conditions — many of which are directly linked to environmental factors.

I always feel a little nervous and hesitant to bring up these conversations because there’s so much to consider beyond saying “avoid toxins”. There’s systemic issues at play here beyond the control of you and I that impacts the health of our planet and the pollutants in the air. Food deserts and food insecurity are a real concern, corporations cut corners when it comes to safety regulations, and there’s a major lack of access & funds for higher interventions to address these concerns (like air & water filters). When it comes to facing environmental toxins and the climate crisis, I always emphasis to control the controllable and remember that being majorly stressed about it will be more damaging to your health than the toxin exposure itself!

So let’s break down how climate change is affecting your health, what you can do to protect your body, and how we can collectively support a healthier planet (because the health of our environment = the health of our bodies).

Rising Temperatures & Heat-Related Illnesses

One of the most obvious and unavoidable effects of climate change? It’s getting hotter. Extreme heat waves are happening more often, lasting longer & hitting harder, and this isn’t just an inconvenience — it’s a serious health threat. Heat exhaustion, heat stroke, and cardiovascular strain are becoming more common, especially for the elderly, children, and those with underlying health conditions. Higher temperatures also worsen air pollution by increasing ground level ozone (a key component of smog) which triggers asthma, lung disease, and chronic inflammation. Cities are getting hit even harder due to the urban heat island effect, where all the concrete and asphalt trap heat, making already hot areas even hotter, further increasing health risks.

Water Pollution & Its Impact on Health

When people think of climate change, they don’t always think about their drinking water. Rising temperatures, industrial pollution, and extreme weather are increasing water contamination which leads to higher levels of bacteria, heavy metals, and toxic chemicals in what’s supposed to be a clean resource. Droughts and floods either reduce access to clean water or overwhelm water treatment systems, leading to higher risks of contamination. Toxins like lead, PFAS ("forever chemicals"), and agricultural pesticides don’t just affect the environment — they get inside of us! This isn’t just a “future problem” either — many communities already struggle with unsafe drinking water. Without stronger conservation and regulation efforts, access to clean water will only become harder, leading to more waterborne illnesses and long term health consequences.

Loss of Green Spaces & Mental Health Decline

It’s no coincidence that people feel better when they’re in nature — our bodies need it! Green spaces are a gift from Mother Earth that help improve our health on a day to day basis. Green spaces clean the air, regulate temperatures, and provide a space to move and unwind, all of which have major health benefits. Studies show that living near nature reduces stress, lowers blood pressure, and improves mental wellbeing. Deforestation, urban sprawl, and poor city planning are making natural spaces disappear. The result? Higher rates of anxiety, depression, and chronic stress in communities with little to no access to parks or trees. And it goes beyond mental health — urban areas with fewer trees tend to have worse air quality, hotter temperatures, and poorer overall health outcomes. This is exactly why we need to protect and expand green spaces, not just for the planet, but for our own quality of life.

Fossil Fuels, Drilling & Air Pollution

I’m going to say it until I’m blue in the face - we do not need to “drill, baby, drill”. The more we burn fossil fuels and drill for oil & gas, the worse our air gets. Carbon dioxide, methane, and toxic air pollutants can damage our lungs, disrupt our hormonal system, and increase inflammation in our bodies. Prolonged exposure to particulate matter, nitrogen oxides, and volatile organic compounds (VOCs) is a major concern for our health. On top of that, oil spills and pipeline leaks contaminate drinking water and disrupt ecosystems, leading to long term health consequences for entire communities. Cutting down on fossil fuel dependence isn’t just an environmental thing — it’s a public health issue that affects everyone.

How Climate Change is Impacting Your Food & Nutrition

You’ve heard the phrase “you are what you eat” — but what if the food you’re eating is losing its nutrients due to climate change? The truth is, the nutrient density of our food is declining due to soil depletion, rising CO₂ levels, and extreme weather patterns affecting crops.

Healthy soil is the foundation of nutritious food. But industrial farming, chemical fertilizers, and mono-cropping have stripped our soil of vital nutrients. Studies show that the levels of key vitamins and minerals (like magnesium and zinc) have significantly dropped in crops compared to 50 years ago. Without nutrient rich soil, even organic produce doesn’t contain the same levels of vitamins and minerals it once did.

The health of our gut microbiome is directly influenced by the quality of the soil our food grows in. Just as our gut relies on a diverse ecosystem of beneficial bacteria, soil is home to millions of microbes that support plant health and nutrient density.

Industrial farming practices, synthetic fertilizers, and pesticide use have depleted soil biodiversity, reducing the beneficial microbes that naturally enrich our food. This loss of microbial diversity in soil can translate to a less diverse gut microbiome, which is linked to weakened immunity, poor digestion, and increased inflammation.

How to combat this:

• Choose regenerative produce whenever possible as these farming methods prioritize soil health.

• Diversify your diet to help cover nutrient gaps - aim to rotate through a variety of different fruits and veggies instead of eating the same ones over and over again

• Don’t be afraid to purchase frozen fruits and veggies - this is both a more affordable option to get a variety into the diet but also these fruits and veggies are frozen at peak nutrient profile and retain their nutrients too

• Support local farmers by shopping at farmers’ markets or signing up for a CSA box.

• Eat seasonally as in season produce is richer in nutrients and antioxidants.

• If your home permits, try planting a small vegetable or herb garden.

• Consider a high-quality multivitamin to bridge nutrient gaps.

Environmental Toxins & The Rise of Chronic Health Issues

We’re exposed to thousands of chemicals daily in our water, air, food, personal care products, and household items. Many of these chemicals are endocrine disruptors, neurotoxins, and carcinogens, meaning they interfere with hormones, brain function, and long-term health. And while you can’t avoid all toxins (it’s just not realistic), you can reduce your exposure in simple, manageable ways. I want to keep this section short and sweet, because it’s really easy to fall into a rabbit hole when it comes to these toxins.

Common Toxins to Watch Out For:

1. BPA & BPA free plastics: even “BPA-free” plastics often contain similar hormone-disrupting chemicals.
2. Microplastics: found in water, seafood, and even air - this is a growing epidemic we are facing as studies are not showing microplastics can even be found in the placenta.
3. Phthalates: found in scented personal care products & plastics and can negatively harm reproductive health.

How to reduce your toxin exposure:

• Swap your household staples: the biggest swap I always recommend is to start with getting rid of plastic tupperware and bottles and replacing them with glass. From there, you can start to slowly find natural alternatives for other household items — nontoxic cleaning supplies (or make your own!), wooden cutting boards instead of plastic, switching nonstick pans to stainless steel, etc.

• Reduce air pollution exposure: spend time in nature, have plants in the house that help clean the air (like snake plants!), avoid outdoor activity on high pollution days (you can check the air quality on your weather app), open your windows often to allow air flow and circulation, and if possible invest in a good quality air filter.

• Filter your water: I personally love the AquaTru reverse osmosis filter, but if the price tag is too steep a simple carbon filter is a great starting point. When purchasing water out, opt for spring water.

• Detox your personal care routine: but don’t stress about doing it all at once! Start with high exposure products like deodorant, hair care, and lotion and go from there. You don’t need to do a full overhaul overnight, focus on swapping out one thing at a time as you run out.

Supporting Your Detox Pathways

Your body has a built in detox system but it needs the right nutrients and support to function efficiently. In my practice, I’ve seen a growing trend where organ systems like the liver and digestion aren’t operating optimally and it’s contributing to sluggish detox, a build up of toxins in the body, and a whole slew of symptoms that come with it.

Here’s how to help your liver, gut, and kidneys eliminate toxins effectively.

Phase 1 Liver Detox: Breaking Down Toxins

In this phase, the liver starts breaking toxins that are exposed to you on a day to day basis through processes called oxidation, reduction, and hydrolysis. However, this process can create reactive oxygen species (ROS) which need to be neutralized by antioxidants to prevent cellular damage.

Key nutrients to focus on:

• B vitamins: essential for enzyme activity

• Antioxidants (like vitamin C & E): combat oxidative stress

• Flavonoids & Polyphenols: help regulate detox enzymes

Foods & Herbs:

• Cruciferous Vegetables: broccoli, cauliflower, Brussels sprouts, cabbage

• Berries: blueberries, raspberries, blackberries, goji berrie

• Citrus Fruits – lemon, lime, oranges, grapefruit

• Turmeric: contains curcumin, which helps regulate detox enzymes

• Green Tea: high in catechins, which support liver enzyme function

• Alliums: garlic, shallots, onions — contain sulfur compounds that activate detox pathways

• Herbal Tea: green tea, turmeric, rosemary, dandelion root, and milk thistle

Phase 2 Liver Detox: Conjugation & Neutralization

In Phase 2, the liver neutralizes toxins by attaching molecules (like glutathione, amino acids, or sulfur groups) to make them water soluble for excretion. This phase relies heavily on amino acids and sulfur containing compounds to work efficiently.

Key nutrients to focus on:

• Sulfur containing compounds: needed for glutathione production

• Amino acids: bind to toxins for excretion

• Methylation nutrients (B12, B9, choline, magnesium): support detox pathways

Foods & Herbs:

• Eggs: rich in choline and sulfur to support methylation

• Beets: contain betaine, which supports liver methylation and bile flow

• Leafy Greens: kale, spinach, dandelion greens (rich in folate and magnesium)

• Avocados: support glutathione production for detox

• Meat: rich in amino acids

• Cruciferous Vegetables: also play a role in phase 2 due to sulfur compounds

• Herbal Tea: dandelion root, burdock, nettle, schisandra

Phase 3 Detox: Elimination via Gut & Kidneys

Once toxins are neutralized, they must exit the body through bile, urine, or stool. If elimination is sluggish, toxins can get reabsorbed leading to a higher toxic load. Gut health, fiber intake, and hydration are critical for this phase!

Key nutrients to focus on:

• Fiber (Soluble & Insoluble): helps bind toxins in the gut for elimination

• Probiotics & Prebiotics: support a healthy microbiome for toxin processing

• Bile supporting foods: enhance fat digestion and toxin excretion

• Stay hydrated!

Foods & Herbs:

• Soluble Fibers: chai seeds, flax seeds, sweet potatoes, beans and lentils (help bind toxins in the gut)

• Insoluble Fiber: apples with peel on, banana, leafy greens, brown rice, almonds (supports regular elimination)

• Fermented Foods: sauerkraut, kimchi, kefir, yogurt

• Prebiotic Foods: banana, apple, artichoke, asparagus, oatmeal (contain specific fibers that help feed the healthy bacteria in the gut)

• Bitter Greens: arugula, dandelion, radicchio (stimulate bile flow)

• Aloe Vera Juice: soothes the gut and supports elimination

• Herbal Tea: ginger, peppermint, fennel, marshmallow root

Lifestyle Habits to Support Detox Pathways

Diet isn’t the only way to support your detox pathways!

Certain lifestyle practices can enhance detoxification by stimulating circulation, lymphatic flow, and toxin elimination through sweat, urine, and the digestive system. Regular movement, hydration, and self-care routines can optimize liver, kidney, and gut function for efficient toxin removal.

Infrared Sauna & Sweating: Sweating is one of the most effective ways to eliminate toxins, particularly heavy metals and endocrine disruptors stored in fat tissue. Infrared saunas increase circulation, promote detoxification through sweat, and support mitochondrial health. Regular exercise, especially activities that make you sweat (like cardio and hot yoga), supports detox pathways as well in the absence of saunas.

Epsom Salt Baths: Epsom salts contain magnesium sulfate which supports Phase 2 liver detox and helps relax muscles while promoting detox through the skin. Adding essential oils like eucalyptus or lavender can be a great way to increase relaxation and circulation!

Dry Skin Brushing: This practice helps stimulate lymphatic drainage, which is essential for moving toxins out of tissues and into the bloodstream for elimination. It also promotes circulation and exfoliates dead skin, allowing for better detox through sweating.

Hydration & Mineral Support: Proper hydration is essential for kidney function and bile flow, helping flush out water soluble toxins. Adding a pinch of sea salt or trace minerals to water can support electrolyte balance and detox efficiency. Try starting your morning with 8oz of warm or room temp water with a punch of sea salt and lemon!

Breathwork & Deep Breathing: The lungs play a major role in detox by expelling CO₂ and other waste products. Practicing diaphragmatic breathing, alternate nostril breathing, or even spending time in fresh air can help support oxygenation and toxin release.

Rebounding & Movement: Gentle movement like rebounding (jumping on a mini trampoline), walking, and yoga encourages lymphatic circulation, helping toxins move through the system more efficiently. Since the lymphatic system doesn’t have its own pump, regular movement is essential for keeping detox pathways open. Adding in lymphagogue herbs to support lymphatic circulation can be helpful as well - think of herbs like cleavers, red clover, and burdock!

Final Thoughts

The most important thing I want to leave you with is to not over stress when it comes to environmental toxins and climate change. We can’t change the world overnight and running ourselves to the ground with stress is going to cause a lot more harm than good. Slowly work towards building more supportive daily habits and make swaps when feasible.

While individual efforts matter, we’re stronger in numbers and collective action within communities has an even greater impact. One of the best ways to contribute is by supporting sustainable businesses and local farmers. Choosing to buy from companies that use ethical sourcing, plastic free packaging, and regenerative agriculture practices helps create demand for environmentally responsible production. Shopping at farmers' markets or joining a CSA (community-supported agriculture) program not only reduces the carbon footprint associated with food transportation but also supports farmers who prioritize soil health and biodiversity.

Beyond consumer choices, getting involved in local initiatives can make a huge difference. This could include participating in community clean up days, volunteering for tree planting projects, or advocating for local green policies like improved public transportation, better waste management, and stricter regulations on industrial pollution. Stay up to date with your local elections and vote for politicians who are dedicated to prioritizing environmental & community health.

We can each only show up to the capacity that’s within our means — so focus on what you can!