Endocrine disruptors & hormone-friendly swaps

Of all the trends in wellness right now, balancing hormones is one I can get behind, because hormones play such a huge role in our overall health. These little chemical messengers influence everything from our mood to our energy levels, skin health, metabolism, and even how well we sleep. Unfortunately though, many modern day products and foods contain ingredients that interfere with the health of our hormones. These sneaky chemicals are called “endocrine disruptors,” and the good news is, you can absolutely minimize your exposure to these hormone-hijacking ingredients. With a few easy swaps and substitutes, you will be well on your way to a healthier lifestyle free of the pesky symptoms that come with hormonal imbalances (ie acne, PCOS, gut issues, and fatigue, to name a few).

In this post, we’re diving into what endocrine disruptors are, how they mess with your body, and some simple but powerful swaps to make your home and routine more hormone-friendly.

What Are Endocrine Disruptors?

First things first—what exactly are endocrine disruptors? These are chemicals that interfere with the normal functioning of your endocrine system, which is responsible for regulating hormones. They can mimic or block your natural hormones and throw off the delicate balance your body works hard to maintain. Hormonal imbalances can lead to a whole host of issues—weight gain, fatigue, anxiety, skin problems, reproductive issues, and more serious conditions like thyroid disorders or even cancer. The reality is that endocrine disruptors are pretty much everywhere, but the good news is that it’s never been easier to make hormone friendly swaps.

The first step is to reduce your exposure to endocrine disruptors as much as possible.

Common Endocrine Disruptors You Need to Know About

Here’s a quick rundown of some of the most common endocrine disruptors you might encounter in everyday life:

• BPA (Bisphenol A): Found in plastics, BPA can mimic estrogen in your body, which can lead to hormone imbalances. It’s often found in water bottles, food containers, and the lining of canned goods.

• Phthalates: These are used to make plastics more flexible and are found in everything from vinyl flooring to cosmetics. They can mess with your reproductive hormones and have been linked to fertility issues.

• Parabens: A common preservative in skincare, makeup, and body products, parabens can mimic estrogen and disrupt your natural hormone balance.

• Pesticides: Many conventional fruits and veggies are treated with pesticides that can act as hormone disruptors when ingested.

• PFAS (Perfluoroalkyl Substances): These are the chemicals that give non-stick pans their “non-stickiness,” but they’ve been linked to thyroid problems and hormone disruption.

• Triclosan: Often found in antibacterial soaps and some toothpastes, this chemical has been shown to affect thyroid hormones and can interfere with your body’s natural hormone regulation.

Now let’s talk about how to dodge these disruptors and create a hormone-happy life.

1. Clean Beauty: One of the easiest (and most fun!) places to start is your beauty routine. So many conventional products—think moisturizers, deodorants, shampoos, and makeup—are loaded with endocrine disruptors like parabens, phthalates, and synthetic fragrances. The skin is our largest organ, so what we put on it matters just as much as what we put into our bodies. Here’s how to clean up your beauty routine:

• Ditch heavy fragrances: Synthetic fragrances are often a mix of chemicals (including phthalates), which can disrupt hormones. Opt for fragrance-free detergents and soaps, or naturally scented products using essential oils. Dr. Bronner and Native are two common brands that you can find at almost any drugstore and utilize natural fragrances that smell amazing but won’t harm your hormones.

• Check the labels: Look for beauty brands that are transparent about their ingredients and avoid products with parabens, phthalates, triclosan, and sulfates. Certifications like “USDA Organic” or “EWG Verified” can help you spot cleaner options. I love using the EWG Skin Deep Cosmetics Database to look for clean beauty & personal care.

2. No more plastic. Many plastic containers have endocrine disruptors like BPA and phthalates. These chemicals can leach into your food and drinks, especially when exposed to heat (like when you microwave food in plastic). Here’s how to make the switch:

• Use glass or stainless steel: Replace plastic food storage containers with glass or stainless steel options. Not only are they safer, but they’re also more durable and eco-friendly.

• Say no to plastic wrap: Instead of wrapping food in plastic wrap, try using beeswax wraps or silicone covers for a reusable, hormone-safe alternative.

• Avoid canned foods: Cans are often lined with BPA-containing plastic. Whenever possible, opt for fresh, frozen, or glass-packaged options.

• Stop microwaving plastic: Heating plastic can cause chemicals to leach into your food. If you’re reheating leftovers, make sure to transfer them to a glass container before microwaving.

3. Organic Wherever Possible: Pesticides like atrazine and glyphosate have been shown to interfere with hormone function and are commonly used on non-organic crops. If you can’t go 100% organic, start by focusing on the “Dirty Dozen” and working your way up. Some other tips to minimize pesticide exposure:

• Always wash your produce, even if you’re buying organic, it’s still a good idea to wash your produce to remove any lingering pesticide residue. You can make a DIY veggie wash by mixing water with a bit of white vinegar.

• Buy grass-fed, hormone-free meats: Non-organic meats can contain synthetic hormones and antibiotics, both of which can mess with your body’s hormone production.

• Look for meat labeled organic, hormone-free, or grass-fed.

4. Natural Home & Cleaning: Your cleaning products could be one of the biggest culprits when it comes to hormone disruptors, and many conventional cleaners are packed with chemicals that can mess with your hormones, including phthalates, triclosan, and synthetic fragrances. Here are some of my tips to incorporate more hormone-friendly cleaning:

• Make your own: DIY cleaning products are easy, affordable, and effective. All you really need is some white vinegar, baking soda, lemon, and essential oils, and you’ve got a natural all-purpose cleaner.

• Opt for eco-friendly brands: Brands like Branch Basics offer non-toxic cleaning products that are free from harsh chemicals.

• Ditch air fresheners: Air fresheners and scented candles are one of the biggest contributors to hormone disruptors in the home. Swap them out for essential oil diffusers or simply open a window for fresh air.

5. Clean, Filtered Water: A high-quality water filter can remove many chemicals that might interfere with healthy hormone production and leave you with clean, hormone-friendly water. How to filter your water:

• Invest in a good water filter: Look for filters that remove common contaminants like chlorine, lead, and pesticides. Berkey is a high quality filter that will ensure you are drinking the cleanest possible water, but more affordable pitcher-style filters like Brita or Pur are still a good place to start. I also recommend investing in a shower filter to avoid harsh chemicals entering through your skin barrier (this also helps with soft skin & hair!)

• Avoid bottled water: Many plastic water bottles contain BPA, so it’s best to avoid them altogether. Instead, carry a stainless steel or glass water bottle and fill it with filtered water.

6. Hormone Friendly Cookware: Non-stick pans might be convenient, but they often contain PFAS (perfluoroalkyl substances), which can disrupt your thyroid and reproductive hormones. These chemicals can leach into your food when the non-stick surface gets scratched or overheated. Healthier alternatives to non-stick cookware:

• Switch to stainless steel or cast iron: These materials are safe and durable, and with a little practice, you can learn to cook with them just as easily as non-stick pans. I like Lodge’s cast iron skillet.

• Use ceramic-coated cookware: Stainless steel and cast iron are the gold standard, but if you prefer a non-stick surface, ceramic-coated pans are a safer alternative to traditional non-stick options. Greenpan and Caraway are reputable cookware brands.

7. Manage Stress & Sleep. While reducing exposure to endocrine disruptors is super important, let’s not forget about the basics of living a hormone-friendly lifestyle: managing stress and getting quality sleep. Stress leads to elevated cortisol levels, which can throw off your hormone balance. Similarly, lack of sleep can mess with your body’s production of key hormones like melatonin, growth hormone, and insulin. My favorite tips for better sleep and stress management:

• Create a calming bedtime routine: Avoid screens at least an hour before bed, dim the lights, and consider adding in some relaxing activities like essential oil diffusing, red light therapy, and a sleepy time mocktail.

• Practice mindful eating: slowing down and taking a deep breath before you eat, as well as chewing slowly & thoroughly can help your body absorb nutrients better, which will help give your hormones the nutrients they need to thrive.

• Consider a magnesium supplement: Magnesium is key for melatonin production, a hormone that’s involved in sleep. Most people are deficient in magnesium, so I always recommend looking into your magnesium levels and exploring a supplement if you suspect you might be deficient.

8. Natural clothing. Just like our food containers, the clothes we wear can often contain plastics that can leach into our skin and cause hormones disruption. Avoid materials like polyester, nylon, acrylic, and lycra, and opt for organic cotton, hemp, linen, bamboo, or wool wherever possible.

With all of this in mind, remember that ridding yourself of every single endocrine disruptor is not possible, nor is it necessary. The point is to aim for progress, not perfection! By making a small, intentional changes to your lifestyle, you can significantly reduce your exposure and protect your hormonal health. From swapping out beauty products to choosing organic food where possible, these little changes add up and can make a huge difference in your hormone balancing journey.