Regulate Your Hormones by Limiting Endocrine Disruptors
What they are… and simple ways to reduce exposure
Our hormones guide nearly every system in the body. They influence fertility, metabolism, mood, sleep, thyroid function, and the menstrual cycle.
Endocrine disruptors are chemicals that can interfere with that communication. They mimic hormones, block hormone receptors, or alter how hormones are produced and metabolized. Over time, repeated exposure influences hormonal regulation.
Because these chemicals are common in modern products, most people are exposed to them every day. The goal is not perfection. It is simply awareness and thoughtful choices where they are realistic.
Here are four of the most common exposure sources and how they show up in everyday life.
Plastic food packaging and containers
One of the largest sources of endocrine disruptor exposure comes from plastics that come into contact with food and drinks.
Certain plastics contain chemicals such as bisphenols (like BPA) and phthalates. These compounds can migrate into food, especially when plastic is heated or when it comes into contact with fatty or acidic foods.
Common sources include:
Plastic food storage containers
Takeout containers
Plastic water bottles
Canned food linings
Research shows that bisphenols can mimic estrogen activity in the body, which is why they are frequently discussed in conversations about hormonal health.
Sources
National Institute of Environmental Health Sciences. “Endocrine Disruptors.”
Rochester JR. “Bisphenol A and human health.” Reproductive Toxicology, 2013.
Fragranced personal care products
Many everyday personal care products contain synthetic fragrance. These often include phthalates, which are used to help scents last longer. You may see these ingredients hidden simply under the word “fragrance” or “parfum.”
Products that commonly contain them include:
Perfume and body sprays
Lotion
Shampoo and conditioner
Body wash
Deodorant
Studies consistently show that women tend to have higher phthalate exposure than men, largely because of greater use of personal care products.
Numerous studies show phthalates disrupt reproductive hormone levels and thyroid function.
You can find my tried and true personal care and home products here.
Sources
Teflon cookware and “forever chemicals”
Traditional nonstick pans are made using PFAS, a group of chemicals often referred to as “forever chemicals.” They are used in products that need to resist heat, grease, or water. PFAS are extremely persistent in both the environment and the body.
Common sources include:
Traditional nonstick cookware
Some fast food wrappers and grease-resistant packaging
PFAS exposure is associated with disruption of reproductive hormones.
Sources
Pesticides on fruits and vegetables
Conventional farming often uses pesticides and herbicides to protect crops from pests. Most of these chemicals are known or suspected endocrine disruptors.
Fruits and vegetables are still an important part of a healthy diet, and the goal is not to avoid them. Instead, simple preparation methods can help reduce exposure.
One effective strategy is soaking produce in a mild baking soda solution.
Research has shown that a specific ratio of baking soda and water can help remove certain pesticide residues from the surface of fruits and vegetables.
A common method is:
Mix 1 teaspoon baking soda per quart of water
Soak produce for 30 seconds
Rinse well with clean water before eating
This method has been shown to remove certain surface pesticide residues more effectively than other at home methods.
Source
Where to start
It can feel overwhelming to think about environmental exposures. The good news is that a few small shifts can meaningfully reduce the overall load. You do not need to change everything at once.
Here are four places we often suggest starting.
Step 1 - Reduce plastic contact with food and drinks
Avoid heating food in plastic containers
Store food in glass whenever possible
Choose glass or stainless steel reusable water bottles
And a gentle reminder, sometimes plastic water bottles are the only option available. That is okay. The goal is not perfection. Small changes made consistently can still make a meaningful difference.
Step 2 - Revisit personal care products
There is no need to throw everything away at once. Instead, replace products gradually with options that are fragrance-free when possible. This is one of the simplest ways to reduce phthalate exposure.
Look for products labeled:
fragrance free
phthalate free
You can also use this guide from the Environmental Working Group as a resource to check the ingredients of personal care products. These small swaps can significantly reduce exposure.
Step 3 - Replace traditional nonstick cookware
If you cook frequently with older nonstick pans, consider replacing them.
Options many people choose include:
ceramic coated cookware
stainless steel
cast iron
Brands like Green Pan offer ceramic nonstick options that do not use PFAS.
Step 4 - Rinse produce before eating
A simple rinse can help reduce pesticide residues.
You can soak fruits and vegetables in 1 teaspoon baking soda per quart of water. Then rinse with clean water before eating.
This small step will remove certain pesticide residues from the surface of produce while still allowing you to enjoy the many benefits of fruits and vegetables.
A gentle approach
Environmental health is not about eliminating every possible exposure. In modern life, that simply is not realistic.
Instead, we focus on lowering the overall burden where it makes sense. Small consistent shifts can make a big difference.
If you would like support with hormonal health, fertility, or cycle regulation, our clinic offers personalized acupuncture and Chinese medicine care designed to support the body’s natural rhythms.