3 lifestyle habits to reduce toxins and optimize your hormone health
In today's world, a wide range of health issues for women have become normalized - from PMS, weight issues, acne, fatigue, mood swings, and beyond. However, these “normal women’s problems” are common, but not normal at all: they are among symptoms that point to hormone dysregulation. Maintaining our physical health has become increasingly challenging due to the prevalence of environmental toxins and lifestyle factors that can disrupt our endocrine systems, and the effects of these outside influences can have detrimental consequences, as discussed in How endocrine disruptors threaten women’s hormonal health. Despite these challenges, this blog will explore practical steps to take charge of your health by incorporating three lifestyle habits.
Understanding Factors that Affect Our Hormones
Hormones play a crucial role in regulating various bodily functions, from metabolism and mood to reproduction and growth. When our hormones are out of balance, it can lead to a wide range of health issues (headaches, mood swings, chronic fatigue, anxiety, infertility…the list goes on). To achieve optimal hormone health, we need to focus on three key areas:
Supporting our liver and gut in effectively detoxifying our bodies
Minimizing exposure to environmental chemicals that can disrupt our endocrine system
Charting and monitoring your fertility cycle
Optimizing your Gut and Liver Health
The human body is no stranger to dealing with environmental threats, and is equipped to get us back to homeostasis. The gut-liver axis provides a crucial process in the body for detoxifying and eliminating waste from our bodies. More on this topic is discussed in this blog, How Your Body Gets Rid of Toxins: The Gut-Liver Connection. The health of our gut and liver ensures that this process is carried out effectively, and our hormones are affected as a result. A poorly functioning gut can lead to nutrient malabsorption, while an overworked liver may struggle to eliminate toxins effectively. When the liver is overburdened, toxins can recirculate in the body, potentially leading to various health issues.
Here are some strategies to support our liver and gut in effectively detoxifying our bodies:
1. Eat a Balanced Diet
Fiber: Incorporate plenty of fiber-rich foods like vegetables, fruits, legumes, and whole grains. Cruciferous vegetables and sulfur-containing foods are particularly beneficial for supporting liver detoxification pathways.
Lean Proteins: Choose fish, chicken, and plant-based proteins to provide essential nutrients for liver detoxification.
Healthy Fats: Include avocados, nuts, seeds, and olive oil to support liver function.
Avoid Processed Foods and Sugars: Reduce your intake of processed foods, sugars, and artificial additives that can burden the liver and negatively impact gut health.
2. Stay Hydrated
Drink plenty of water throughout the day to support liver function and help flush out toxins. Experts recommend that women drink a minimum of 11.5 cups (2.7 liters) of fluids a day. Herbal teas like dandelion and milk thistle can also be beneficial for liver health.
3. Incorporate Probiotics and Prebiotics
Probiotics: Include fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso to promote a healthy gut microbiome.
Prebiotics: Consume foods high in prebiotics, such as garlic, onions, asparagus, and bananas, to nourish beneficial gut bacteria.
Reducing Exposure to Endocrine Disruptors
Endocrine disruptors are chemicals that can interfere with our natural hormonal systems. Common sources include plastics, pesticides, and personal care products. These disruptors can affect various aspects of women's health, including reproductive issues, thyroid function, metabolism, breast health, and bone density. Here are some steps you can take to minimize your exposure:
1. Toss the Toxins in Your Personal Care and Cleaning Products
Do an inventory of your home, from your bathroom to your cleaning supply cabinet, of potentially harmful ingredients that may be in your home today. Here are some of the top toxins to look out for and avoid:
Parabens: These preservatives are commonly found in cosmetics and personal care products. They can disrupt hormone function and have been linked to breast cancer.
Phthalates: Often used in fragrances and plastics, phthalates are endocrine disruptors that can affect reproductive health.
Formaldehyde-releasing preservatives: These include ingredients like DMDM hydantoin, diazolidinyl urea, and quaternium-15. Formaldehyde is a known carcinogen.
Triclosan: An antibacterial agent found in soaps, toothpaste, and cleaning products. It can contribute to antibiotic resistance and disrupt hormone function.
Ammonia: Commonly found in glass cleaners and other household cleaning products. It can cause respiratory irritation and is particularly dangerous if mixed with bleach.
Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES): These surfactants are found in many personal care products and can cause skin irritation.
Fragrance: Listed as "parfum" or "fragrance," this catch-all term can include hundreds of undisclosed chemicals, many of which may be harmful.
Polyethylene Glycols (PEGs): These petroleum-based compounds are used in many cosmetics and can be contaminated with ethylene oxide, a known carcinogen.
Oxybenzone: A common ingredient in sunscreens that can disrupt hormones and cause allergic reactions.
Bleach: While effective at disinfecting, bleach can cause respiratory issues and is harmful if mixed with other cleaning products.
To avoid these toxins, always read product labels carefully. This process can be overwhelming if you aren’t familiar with reading labels, so I recommend looking for products certified by trusted organizations like EWG (Environmental Working Group) or MADE SAFE when shopping. Consider using apps like EWG Healthy Living App or Think Dirty to check product safety ratings. If you discover any of the products you own are rated poorly, add them to a list of items you'll want to replace.
2. Swap for Toxin-Free Products
Focus on these priority areas when swapping out the products on your list that your created while doing the inventory of your home that was described above:
Personal Care Products: Evaluate the products that come into contact with your body on a daily basis, including your skincare, cosmetics, and deodorant.
Laundry Detergent: Since your skin comes into contact with your clothes all day long, this is another area to prioritize. Choose a non-toxic option (or DIY your own) and skip the fabric softener.
Fragrances: Fragrances often contain synthetic chemicals that act as endocrine disruptors. Ditch the perfumes, sprays, and candles, and opt for pure essential oils and beeswax candles instead.
Drinking Water: Install a reliable water filter in your home to avoid consuming harmful chemicals such as PFAS. To identify the chemicals that may be in your local tap water, check out the EWG’s tap water database, and strive to find filters that eliminate the toxins most prevalent in your area.
Cleaning Supplies: Make your own cleaning products or choose toxin-free alternatives to mainstream options that contain a host of harmful chemicals.
When shopping, it can help to look for products certified by trusted organizations like EWG (Environmental Working Group) or MADE SAFE. Great resources to find personal care products and cleaning supplies can be found using EWG’s Skin Deep Guide, the EWG’s list of verified products, and the Toxin Free-ish Shopping Guide, which contain product recommendations for all of the categories above, and more! When possible, opt for products with simpler ingredient lists and those made from natural, plant-based ingredients.
Remember, transitioning to safer products doesn't have to happen all at once. Start by replacing one product at a time, focusing on those you use most frequently or that come into direct contact with your skin. By making informed choices, you can significantly reduce your exposure to harmful chemicals and support your overall health and well-being.
Understanding Your Fertility Cycle
Understanding and tracking your fertility cycle using a fertility awareness-based method (FABM) can be an invaluable tool for maintaining hormonal health. By monitoring signs such as cervical mucus, luteinizing hormone peaks, basal body temperature, and menstrual cycle length, you can gain insights into your hormonal balance and overall reproductive health. Each method is different and requires a small amount of training to chart effectively in order to share the information with a trained medical professional who will be able to read your chart and take action if necessary.
The Benefits of Charting and Monitoring Your Cycle
Early Detection of Irregularities: Irregularities in your cycle can be early indicators of hormonal imbalances or underlying health issues. For example, consistently irregular cycles, missed periods, or abnormal bleeding can signal conditions like polycystic ovary syndrome (PCOS), thyroid disorders, or stress-related hormonal disruptions.
Symptoms that Point to a Root Cause: Symptoms under the umbrella of PMS, such as headaches, fatigue, mood swings, etc. can point to a greater root cause, such as as hormone imbalance, or other reproductive health conditions that can be addressed by a trained physician, such as fibroids, endometriosis, PCOS, etc.
Empowerment and Awareness: Tracking your cycle empowers you with knowledge about your body and how it uniquely operates, helping you make informed decisions about your health and lifestyle.
Fertility Planning: Whether you are trying to conceive or avoid pregnancy, understanding your fertility window can help you plan accordingly.
Conclusion
By implementing these strategies to support your gut and liver health while reducing exposure to endocrine disruptors, you can take significant steps towards achieving hormonal balance. Additionally, monitoring your fertility cycle can help point to any irregularities that may point to hormone dysregulation, empowering you to take steps to identify health issues beneath the surface. Remember, small changes can make a big difference in your overall health and well-being. Start by making one or two changes at a time, and gradually work towards a more hormone-friendly lifestyle.
By staying informed and taking proactive steps, you can support your hormone health and improve your overall quality of life. Your body will thank you for it!
Additional Resources:
NIH Newsletter: Probing Personal Care Products: Look Out for Harmful Ingredients
The Endocrine Society: Endocrine Society
Fertility Awareness-Based Methods Resources: The FABM Base
EverFemme Blog: How your body gets rid of toxins: The Gut-Liver connection
EverFemme Blog: How endocrine disruptors threaten women’s hormonal health