How To Limit Synthetic Chemicals In Your Daily Routine
Ever since I was diagnosed with PCOS, I’ve been on a quest to remove synthetic chemicals from my daily routine. That includes everything from our bathroom cabinet to our pantry. Unfortunately, there is no shortage of pesky ingredients in household items and skincare products. In fact, most of us aren’t aware of how many we’re exposed to—as in, 80,000 chemicals, every day! Over time, these unnatural ingredients wreak havoc on hormones. They also impact longevity and blood sugar. The fewer we come in contact with, the better. Let’s uncover common endocrine disruptors and how to do a gentle hormone detox in 2025.
What Are Endocrine Disruptors?
Endocrine-disrupting chemicals are harmful substances in the environment. They’re usually manmade. You’ll find them in a wide variety of consumer goods. Think: carpets, cookware, household dust, fragrances, furniture, paints, skincare products, plastics, pesticides, unfiltered drinking water, and certain pharmaceuticals. Unfortunately, they mimic our hormones and interfere with our delicate endocrine system! In turn, they also impact our metabolism and blood sugar. Luckily, it’s possible to limit (and avoid) endocrine disruptors. Knowledge is power.
Endocrine Disruptors Cheat Sheet: What They Are and How to Avoid Them
As mentioned, endocrine disruptors are sneaky chemicals that can interfere with your hormones, throwing off everything from mood to metabolism. The good news? With a little know-how, you can minimize your exposure and protect your hormonal health.
- Bisphenol A (BPA) and other bisphenols: plastics and canned goods.
- Chemical flame retardants: furniture, mattresses, and kitchen items.
- High-risk pesticides: personal care, conventional food, weed killers, and unfiltered water.
- Methylisothiazolinone: preservative found in cleaning and personal care products.
- Oxybenzone: sunscreen and fragrances.
- Parabens: personal care.
- Per- and polyfluoroalkyl substances (PFAS): stain-resistant carpeting, nonstick cookware, cosmetics, some food packaging materials, and some menstrual health products.
- Phthalates: plastics, canned goods, fragrance
- Polychlorinated biphenyls (PCBs): paints, plastics, and rubber.
- Triclosan and triclocarban: cleaning products, labeled as “antimicrobial.”
| Chemical/Compound | Where It’s Found | Potential Effects | How to Reduce Exposure |
|---|
| Bisphenol A (BPA) | Plastics (water bottles, food storage containers, canned food linings) | Disrupts hormone levels, impacts fertility, linked to cancer and developmental issues | Use BPA-free products, avoid plastic containers, choose glass or stainless steel, limit canned foods |
| Phthalates | Plasticizers in PVC, personal care products (shampoos, lotions), fragrances | Interferes with testosterone, linked to reproductive issues, asthma, and developmental delays | Use phthalate-free personal care products, avoid plastics labeled #3 (PVC), choose fragrance-free products |
| Parabens | Preservatives in cosmetics, personal care products (makeup, lotions, shampoos) | Mimics estrogen, may affect hormone levels, linked to breast cancer and fertility issues | Use paraben-free cosmetics, check ingredient labels for methyl-, ethyl-, propyl-, or butylparaben |
| Perfluoroalkyl Substances (PFAS) | Non-stick cookware, water-resistant fabrics, food packaging (microwave popcorn bags, pizza boxes) | Linked to thyroid hormone disruption, immune system suppression, and increased cancer risk | Avoid non-stick cookware, use stainless steel or cast iron, limit fast food and packaged food consumption |
| Polychlorinated Biphenyls (PCBs) | Industrial chemicals banned but persist in the environment, found in fish (especially fatty fish) and contaminated soil | Affect thyroid hormone levels, immune function, and neurological development | Limit high-fat fish (e.g., salmon, tuna) from contaminated areas, choose wild-caught fish from clean sources |
| Dioxins | Byproducts of industrial processes, found in animal products (meat, dairy, fish) | Interfere with sex hormone signaling, linked to cancer and immune dysfunction | Reduce animal fat intake, choose organic and low-fat animal products |
| Atrazine | Herbicide used on crops like corn, found in drinking water | Alters reproductive hormone levels, linked to birth defects, cancer, and infertility | Use a water filter certified to remove atrazine, choose organic produce |
| Glyphosate | Herbicide (e.g., Roundup), found on non-organic produce | Linked to hormone disruption, gut microbiome imbalance, and potential carcinogenic effects | Buy organic produce, wash fruits and vegetables thoroughly |
| Flame Retardants (PBDEs) | Furniture, mattresses, electronics, and building materials | Disrupt thyroid hormones, affect brain development, linked to fertility issues | Choose furniture labeled PBDE-free, use a vacuum with a HEPA filter, avoid foam products treated with chemicals |
| Heavy Metals (Lead, Mercury, Cadmium, Arsenic) | Contaminated water, industrial emissions, certain foods (e.g., fish, rice, leafy greens) | Interfere with hormone production, neurological development, and reproductive health | Use a water filter, limit high-mercury fish (e.g., swordfish), choose organic foods to reduce cadmium exposure |
| Synthetic Hormones | Hormone-treated meat and dairy products | Can interfere with natural hormone balance | Choose hormone-free, organic meat and dairy products |
| Triclosan | Antibacterial soaps, toothpaste, cleaning products | Disrupts thyroid hormones; may contribute to antibiotic resistance | Avoid antibacterial soaps and products with triclosan, choose plain soap and water |
Download the Think Dirty app to test your household products, cleaners, and skincare for endocrine disruptors.
How Can You Limit Toxins in Your Home?
Limiting toxins in your home starts with simple swaps and mindful choices. From choosing non-toxic cleaning products to ditching plastics for glass or stainless steel, these small changes can significantly reduce your exposure to endocrine disruptors (EDCs). Below are seven practical tips to create a cleaner, safer environment for you and your family.
1. Switch to Clean Beauty
When it comes to skincare and makeup products, clean is keen. On a daily basis, we are exposed to so many chemicals, and as women, we are particularly targeted. In fact, studies show that women use an average of 12 personal care products, daily, exposing themselves to over 160 different chemicals. Thankfully, clean beauty brands are a dime a dozen, providing a variety of natural beauty products for those seeking non-toxic, eco-friendly skincare and cosmetic options. You can check your makeup products for their cleanliness ratings, here.
2. Drink Filtered Water
Next, water. The best way to remove unnecessary contaminants and EDCs from your tap is with a water filter. While we have a Berkey—and it’s been a worthwhile investment—it’s much higher on the price scale. At the very least, removing lead with a cost-effective filter is ideal. There are various options, from fridge filters to pitchers, and you can even add one to your shower head. This will remove chemicals, like chlorine, as you rinse off. Curious to know what’s in your water? Click here.
3. Ditch the Plastic (Where Possible)
For your body and the environment. Studies show that plastics contain (and leach) hazardous chemicals, including endocrine-disrupting chemicals (EDCs). EDCs disturb the body’s hormone systems and can cause cancer, diabetes, reproductive disorders, and neurological impairments in developing fetuses and children. The report describes a wealth of evidence supporting direct cause-and-effect links between the toxic chemical additives in plastics and specific health impacts on the endocrine system. Swap your plastic tupperware for glass and your plastic cutting boards for wood.
4. Say Yes to Fresh Air
Did you know that indoor dust can be enriched with endocrine-disrupting chemicals (released from numerous indoor sources)? Here’s your gentle nudge to open the windows. Open windows prevent mold and humidity from forming, remove dusty, stale air, and even encourage higher serotonin levels. Equally important, change your furnace and air conditioner filters. If you have air conditioning, you can change this filter every six months. A good rule of thumb for your furnace is to change it when it’s visibly dirty. For most homes, that’s once every winter.
5. Swap Your Cleaning Supplies
One of the biggest culprits of EDCs? Cleaning supplies. Unsurprisingly, many cleaning supplies can irritate the eyes or throat, or cause other health problems, including cancer. Some products release dangerous chemicals, including ammonia and bleach. No need for such harsh synthetic chemicals! When possible, opt for non-toxic cleaning products. A few of my favorite sustainable cleaning brands are Dr. Bronner’s, Method, and Puracy. You can check the toxicity level of your cleaning products here. Remember, knowledge is power.
6. Remove Artificial Fragrances
Let’s talk indoor plants. Beyond adding color and beauty to your space, most indoor plants absorb toxins from the air. They’ll all increase humidity and produce oxygen in your home, too. Here’s a fun, affordable way to shop for your plants! Plus, there are plenty of low-light plants that thrive in various rooms and living spaces. Speaking of living spaces, do you enjoy burning candles? If so, say sayonara to scented candles made of paraffin wax. Unfortunately, most candles are made of paraffin wax, a type that leaches toxic chemicals into the air. When in doubt, choose candles made of soy wax and beeswax. I love Otherland candles.
7. Consider Eco-Friendly Home Decor
If you’re in the market to upgrade your furniture, opt for synthetic chemical-free and sustainably-made products. Popular retailers—like Wayfair, Crate and Barrel, and Pottery Barn—indicate which items are sustainable and chemical-free. Of course, there are also plenty of boutique companies and antique shops offering beautiful, non-toxic furniture and room decor. Last but not least, consider switching to organic bedding. Most of us don’t realize how many chemicals are in our bedding and mattress—where we spend 7-9 hours every night! Not only is organic bedding better for the environment (no synthetic chemicals or pesticides are used), but it’s safer on your skin.
The Fastest Way to Detox Unnecessary Hormones
Armed with the facts, it’s time to level up your hormone health. The secret? A gentle hormone detox that kicks off in your liver and digestive system—key players in estrogen metabolism. Below are six practical ways to detox your hormones.
Add Probiotics
Include more probiotics to your diet, such as organic full-fat yogurt or fermented vegetables (sauerkraut, kimchi, tempeh, etc.). These support the digestive bacteria in your gut, helping process and metabolize excess estrogen and other hormones. You can also opt for a probiotic supplement.
LIMIT Processed foods
Unfortunately, many processed foods have hormone-disrupting compounds, added sugars, and inflammatory oils. These contribute to a slew of health issues, including symptoms of estrogen dominance. Aim to eat mostly whole, minimally processed foods: nuts, seeds, veggies, high-quality animal protein, full-fat dairy, beans, legumes, etc.
Eat More Fiber
When it comes to balancing your hormones, fiber is your friend. Leafy greens, seeds, artichokes, beans, legumes, and cruciferous veggies are all high in fiber. They’re powerful hormone-balancing foods that also provide prebiotic fiber for beneficial gut bacteria.
Drink Filtered water
Hopefully, you’re already doing this—and avoiding plastic water bottles. Staying hydrated is a key piece of the hormone balance puzzle, and hormone detox is no different. While you’re at it, swap your coffee for green tea (or matcha). Green tea contains an antioxidant called EGCG, which has been shown to help your body eliminate excess estrogen.
Get 7-9 hours of sleep
Many of us aren’t sleeping enough. But sleep helps balance cortisol, support digestion, improve metabolism, and more. Sleep is especially important for menstruating women! Getting 7-9 hours allows cortisol to reach a ‘peak’ about 30 minutes after you wake up, which (positively) impacts all of your other hormones.
Move your body
Skip the constant HIIT. Go for a walk, practice yoga, or do a strength training session. You can also break this up into three, 10-minute sessions throughout the day.
Images courtesy of Unsplash. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
