How can I get ‘forever chemicals’ out of my life?

“Forever chemicals,” also known as PFAS, are everywhere. They’re in our water, our soil, and in everyday items like cookware, mascara, or waterproof clothing.

And there’s mounting evidence that this family of thousands of synthetic chemicals can increase the risk of some types of cancer, developmental and fertility issues, and other health problems. So it makes sense to limit our exposure to them.

That’s easier said than done.

Public health experts say that it’s ultimately the responsibility of policymakers to adopt tougher rules against the harmful chemicals, and for companies to stop using them. But in the meantime, how can you avoid PFAS, without turning your life upside down?

Here are some basic steps you can take.

Be wary of anything in contact with food.

Consider reducing your reliance on takeout food packaging. Water- and greaseproof food packaging, whether paper, plastic or coated metal, often contain PFAS.

Although big brands like McDonald’s and Whole Foods have committed to getting PFAS out of their supply chains, “we’re not quite there yet,” said Liz Hitchcock, policy expert at Toxic-Free Future, an environmental health research and advocacy nonprofit. That means we could still be getting “a side of PFAS with our burger,” she said.

Simple changes can go a long way. “If you’re going to a restaurant and you know you might not finish all the food, think about bringing your container,” preferably a nonplastic one, said Saskia van Bergen, a chemist formerly with the Washington Department of Ecology. “Then you’re also reducing consumption. You’re not throwing a container away after a single use.”

Try to avoid nonstick cookware, which can contain some form of PFAS. Opt for cast iron, glass, stainless steel, or ceramic pots and pans. Be particularly wary of nonstick pans that you’ve used for years, or that are chipped or have other visible damage.

Scrutinize products touching your skin.

Consider steering clear of waterproof or stain-proof textiles that don’t specifically advertise to be PFAS-free, whether it’s clothing, carpeting or upholstered furniture. “Think about whether you can do without the added functionality,” van Bergen said. “Could you go with a simple cotton tablecloth that you wash more frequently, instead of a stain-resistant one?”

Some public-interest groups track companies and products that don’t intentionally use PFAS. The nonprofit GreenScreen Certified lists products that are free, or virtually free, of the chemicals.

Keep in mind that cosmetics or personal-care items marketed as long-lasting, waterproof, or greaseproof tend to use PFAS additives. This is something to consider when choosing period products, too. In recent years, tampons, period pads and underwear have been found to contain PFAS. (California recently became the second state, after Vermont, to ban forever chemicals from tampons and pads.) Consider using medical-grade silicone menstrual cups or discs instead, or look for brands that state they are PFAS-free.

Investigate your local water and food supply.

Ask your water utility whether it meets, or has a plan to meet, recently adopted federal drinking water standards for certain kinds of PFAS. Those standards limit contamination of drinking water to no more than 4 parts per trillion.

Most water suppliers issue an annual report on drinking water quality. “Knowing your drinking water source is the most important,” said Lauren Zajac, a pediatrician and associate professor in environmental medicine at the Icahn School of Medicine at Mount Sinai.

If there’s cause for concern, consider investing in a water filtration system. Researchers have found that reverse osmosis or activated carbon filter systems are the most effective in removing PFAS from drinking water. Bottled water isn’t necessarily a safer alternative, as it has also been found to contain PFAS.

Check your local fish and game advisories before eating locally sourced fish or wild game. Try to eat a balanced and varied diet, to lessen the chances of eating too much of a single contaminated food.

Minimize hidden sources of exposure at home.

PFAS and other contaminants can build up in household dust, so use a wet mop or cloth to wipe off surfaces. Also, vacuum carpets and change out your HVAC filters to keep PFAS in check. The Environmental Protection Agency’s Safer Choice Program certifies cleaning products that don’t contain PFAS additives, so you don’t inadvertently introduce PFAS into your home when cleaning.

Take your shoes off before going into the house, so you don’t track dirt containing PFAS and other pollution into your home, and wash your hands before eating — something everyone should be doing anyway, to keep from ingesting harmful chemicals and germs.

“Simple things that most families already do can help,” Zajac said. Still, the bottom line was that effectively curbing our PFAS exposure “ultimately requires policy and regulation,” she said. “Unfortunately, you can’t shop your way out of exposure.”

This article originally appeared in The New York Times.