How Environmental Toxins Affect Your Hormonal Health (+ Ways to Limit Your Exposure)
Has it ever crossed your mind that the air you breathe or the cookware you use for your meal prep can cause your endocrine system to go haywire? Every day, we’re exposed to countless sources of environmental toxins that can alter fertility, menstrual cycles, metabolism, and immune function. In this article, you’ll learn what endocrine disruptors are and how to limit your exposure by switching to more sustainable and natural options.
More and more people are becoming aware of the toxins in their environment that act as endocrine disruptors in the human body. While the scope of endocrine disruptors and their effects isn’t fully understood, research shows that regular exposure can lead to endocrine disorders, infertility, cancer, and many other health concerns.
What are endocrine disruptors?
Endocrine disruptors are chemicals that mimic, block, or alter natural human hormones. They mainly affect human sex hormones like estrogen, progesterone, and testosterone, but thyroid hormones, as well as cortisol and insulin, can also be affected.
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Your endocrine system is spread throughout your entire body. The endocrine glands like the pancreas, ovaries, thyroid, testes, and many others produce different hormones that help the body function.
Each hormone triggers different hormone receptors across the body, from basic hunger cues to processes like metabolism, digestion, and fertility. Endocrine disruptors can damage these natural chemical processes and cause hormone imbalances and related disorders.
Endocrine disruptors can get into your body through your skin, the air you breathe, and the water and food you eat.
When you ingest or are exposed to endocrine disruptors, they can:
- Mimic hormones: Some endocrine disruptors can structurally resemble natural hormones, allowing them to bind to hormone receptors. This can trigger responses similar to those caused by the body's own hormones, potentially leading to the overactivation of certain processes. For example, phthalates in plastic can weaken estrogen receptors and disrupt ovulation.
- Block hormones: Other disruptors may bind to hormone receptors without activating them. This, in turn, blocks the natural hormones from binding and carrying out their normal functions.
- Alter hormone production: Endocrine disruptors can interfere with the synthesis, transport, metabolism, or elimination of hormones, leading to imbalances in hormone levels, such as estrogen dominance or insulin resistance.
- Modify receptor sensitivity: These chemicals can change the sensitivity of hormone receptors. Exposure to toxins makes them more or less responsive to natural hormones.
- Damage DNA: Some endocrine disruptors can cause epigenetic changes, altering gene expression without changing the DNA sequence itself. These changes can potentially be passed down to future generations and cause genetic mutations.
What are some common endocrine disruptors?
Endocrine disruptors exist everywhere in our environment. You don’t need to live in a very polluted area to be exposed to some amount of environmental toxins.
Here are some common pollutants found in most environments, food, water, clothing, and cookware that mimic, block, or alter your natural hormones:
Bisphenol A (BPA)
It’s found in hard plastics like buckets, certain types of food packaging, food can linings, and receipt paper. When exposed to the skin or ingested through food, it can mimic estrogen, which can disrupt ovulation and menstrual cycles. In men, excess estrogen can cause acne, erectile dysfunction, and even lead to infertility.
Phthalates
They are found in soft plastics, fragrances, nail polishes, hair sprays, cleansers, shampoos, and other personal care products. Phthalates can reduce natural estrogen production, potentially leading to irregular periods. Some types of phthalates are banned in the European Union, but it depends on their application and amount.
Parabens
They are mainly used in cosmetics like face creams, lotions, conditioners, and other personal care products, as well as in pharmaceuticals. Parabens are used as preservatives, but excessive exposure can lead to hormonal imbalances.
Triclosan
This active ingredient is used for its antibacterial properties in soaps, toothpaste, and cleaning products. But it may interfere with thyroid function, indirectly affecting menstrual cycles and metabolism. Many countries have banned or are in the process of phasing out this chemical.
Perfluoroalkyl substances (PFAS)
PFAS are common in non-stick cookware, water-resistant clothing, and some food packaging.
They can potentially disrupt estrogen and androgen levels in both men and women. In turn, this affects fertility and menstrual cycles and exacerbates endocrine disorders like polycystic ovary syndrome.
Pesticides (e.g., DDT, atrazine)
Pesticides have been used for years to protect fresh produce and increase harvests. But some of them can disrupt estrogen and androgen balance, potentially affecting fertility and menstrual cycles. Pesticides can now be found not only in fresh produce but also in drinking water.
Heavy metals (e.g., lead, mercury, cadmium)
Heavy metals are a big problem in areas with a lot of air and water pollution. They can be found in some cosmetics, contaminated water, and certain fish, especially in areas close to manufacturing plants. Heavy metals can interfere with various hormones, potentially disrupting menstrual cycles and fertility.
The effects of endocrine disruptors
The effects of endocrine disruptors are often subtle and might not be noticeable for years to come. They might not have any effect on you, especially if you aren’t exposed regularly or in high amounts.
The impact depends on:
- The specific endocrine disruptor involved
- The dose and duration of exposure
- The timing of exposure (worst during prenatal development, childhood, and early adolescence)
- Individual susceptibility
- Combination effects from multiple endocrine disruptors
However, for people who live in polluted areas or have jobs where they handle toxic substances, the risk can be higher.
Effects on the reproductive system:
- Reduced fertility in both males and females due to changes in sex hormones
- Altered sexual development. Excessive exposure to toxins can speed up or halt the development of reproductive organs and secondary sexual characteristics.
- Increased risk of certain cancers like breast, prostate, and testicular cancer, as these organs are more sensitive to hormonal changes in the body
- Development or worsening of endometriosis
- Polycystic ovary syndrome (PCOS)
- Changes in sex ratios of offspring. Pollutants such as aluminum, chromium, and mercury are associated with a higher proportion of male babies born, while lead pollution increases the proportion of girls.
Effects on early development:
- Birth defects
- Developmental delays
- Impaired brain development
- Altered immune system development, which can lead to autoimmune disorders or a weaker immune system.
Effects on metabolism:
- Higher risk of developing obesity and struggling to lose weight
- Type 2 diabetes
- Metabolic syndrome
- Altered lipid metabolism
Effects on neurological function:
- Cognitive impairment
- Behavioral changes
- Increased risk of neurodegenerative diseases
- Attention deficit hyperactivity disorder (ADHD)
Effects on the immune system:
- Autoimmune disorders
- Increased susceptibility to infections
- Allergies
Effects on cardiovascular health:
- Increased risk of heart disease
- Hypertension
Effects on thyroid function:
- Altered thyroid hormone levels
- Thyroid disorders such as hypothyroidism, hyperthyroidism, or thyroid cancer
How can you limit your exposure to endocrine disruptors?
There are ways to limit your exposure to endocrine disruptors. However, given the current state of the world, it’s probably impossible to completely eliminate them.
It’s also worth mentioning that many people can’t choose to move to a less polluted area or buy sustainable products because they’re generally more expensive. It’s been proven that impoverished communities in both developed and developing countries are more exposed to environmental toxins and pollution.
Here’s how to limit your exposure to endocrine disruptors:
Food and beverages:
- Buy organic produce when possible, especially for the "Dirty Dozen," which includes fruits and vegetables with the highest pesticide residues. The Dirty Dozen includes strawberries, spinach, kale, mustard greens, collard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries, and green beans. All of these tend to have above-average levels of pesticides
- Buy local and seasonal produce. In many cases, seasonal vegetables and fruits contain fewer pesticides
- Use glass, stainless steel, or ceramic containers for food storage instead of plastic
- Avoid heating food in plastic containers
- Use a water filter to reduce contaminants in drinking water
- Choose fresh or frozen foods over canned products when possible to avoid BPA exposure
Personal care products:
- Read labels and choose products free from parabens, phthalates, and artificial fragrances
- Use natural beauty and skincare products when possible
- Opt for fragrance-free products
- In winter, choose aluminum-free deodorant
- Consider making your own simple personal care items like face or hair masks using natural ingredients
- Switch from tampons and plastic menstrual pads to menstrual cups, period panties, or organic period products
Cleaning products:
- Use natural cleaning alternatives like vinegar, baking soda, and lemon juice
- Choose fragrance-free and eco-friendly cleaning products
- Avoid antibacterial soaps containing triclosan
- Use microfiber cloths or steam cleaners to clean with just water when possible
Your home environment:
- Vacuum your home regularly with a HEPA filter vacuum to avoid chemical particles in your home
- Use natural air purifiers like houseplants or boil water with aromatic herbs and spices
- Open windows regularly to improve ventilation
- Choose low-VOC (volatile organic compound) paints and finishes for home improvement projects
- Switch from burning paraffin wax and synthetic fragrance candles to natural alternatives like soy or beeswax.
Clothing and textiles:
- Opt for furniture made with natural materials and finishes like wood, linen, cotton, and metal
- Choose organic cotton, wool, linen, or other natural fiber bedding and clothing
- Avoid fabrics treated with stain-resistant chemicals
- Avoid heavily colored clothing, especially if you don’t know the origin of the dye used to achieve the color
Cookware:
- Use cast iron, stainless steel, or ceramic cookware instead of non-stick pans
- If using non-stick cookware, avoid high heat and replace it if the coating becomes scratched
- Instead of using plastic wrap to cover food and leftovers, just use a glass or ceramic container or beeswax wraps
Gardening:
- Use natural pest control methods like coffee grounds, essential oils, or fly traps instead of chemical pesticides
- Choose organic fertilizers like compost or manure
Create a clean and safe environment for you and your loved ones
It’s difficult to completely avoid toxins in our environment. As most people live in cities, there’s always going to be a certain level of toxin exposure. However, by trying to limit your exposure, choosing clean and eco-friendly products, and replacing plastic clothing and cookware with more natural alternatives, you can make a big impact on your health.
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