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 like, 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 2024.
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, and certain pharmaceuticals. And, unfiltered drinking water. Unfortunately, they mimic our hormones and interfere with our delicate endocrine system. Meaning, they also impact our metabolism and blood sugar. Luckily, it’s possible to limit (or avoid, altogether) endocrine disruptors. Knowledge is power.
Common Endocrine Disruptors
There’s a long list of endocrine disruptors out there, but these are the most common and where you’ll find them hidden:
- 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.”
Download the Think Dirty app to test your household products, cleaners, and skincare for endocrine disruptors.
HOW can you LIMIT TOXINS IN YOUR HOME?
Knowing what endocrine disruptors are—and how they impact the body—is only one piece of the puzzle. Understanding how to limit dangerous toxins in your home is other. Below are seven ways to limit your daily exposure to EDCs.
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. 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 a variety of 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
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 of 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 to the endocrine system. Swap your plastic tupperware for glass!
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: 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. It’s not surprising that 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.
How to do a hormone detox
Now that you know what common endocrine disruptors are—and how to remove them from your home—it’s time to get hormone-smart. A gentle hormone detox is a process that starts in your liver and digestive system. It’s key to supporting estrogen metabolism. Below are six simple steps for hormone detoxification to promote balanced hormone levels. These steps include eating foods which promote hormone detoxification, getting adequate sleep every night, drinking plenty of filtered water, and leveraging the right supplements to reduce hormone imbalance.
Add Probiotics
Consider adding 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. I love adding both broccoli and broccoli sprouts for liver detoxification and gut health. 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 (which contain common endocrine disruptors). Staying hydrated is a key piece of the hormone balance puzzle, and hormone detox is no different. Diet soda, along with numerous cups of coffee, are both dehydrating and make hormone issues worse. While you’re at it, try to 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! When you sleep well, you should wake up feeling rested. This allows cortisol to reach a ‘peak’ about 30 minutes after you wake up, which impacts all of your other hormones.
Move your body
Ideally, spend 30 minutes moving your body. It doesn’t have to be intense! 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. Moderate exercise improves hormone balance and breaking a sweat helps excrete toxins.
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.
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