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Everyday Ways to Reduce the Toxic Load and Hormone Disrupting Chemicals

A naturopathic guide for women, girls and families

In this guide

Now, before you panic and consider ordering a skip to throw out your sofa, shampoo bottle and plastic flip flops, take a breath.

When we think about hormone health, we often focus on food, stress, sleep and exercise. These really matter, but it is also sensible to look at what we put on our skin, what we breathe in, what our food and drinking water come into contact with, and the materials surrounding us each day.

Potential sources of exposure include clothing and household items.

We cannot control absolutely everything. We may not know what is in every public building, workplace or product we encounter. Trying to avoid every possible chemical would leave us afraid to leave the house.

What we can do is educate ourselves, understand the issues and make a sensible effort with the things we can control. Begin with what you use most often, especially products close to your skin, food and drinking water, and the air inside your home. When something runs out or needs replacing, consider a cleaner option.

This is about awareness and effort, not fear or perfection.

What are hormone disrupting chemicals?

Our endocrine system uses hormones to communicate throughout the body. Hormones play a part in puberty, menstrual cycles, fertility, pregnancy, menopause, thyroid function, metabolism and many other processes.

An endocrine disrupting chemical is a substance that can interfere with hormone signalling. Different substances act in different ways. Some may imitate a hormone, block its action or affect how it is made or broken down.

The effect of an exposure depends on the substance, the amount, how often it occurs and the stage of life. Research into many individual substances and mixtures is still developing. Finding a chemical in a product does not, by itself, mean that using that product will cause a hormone condition.

What are xenoestrogens?

Xenoestrogens are substances from outside the body that can interact with oestrogen pathways. You may hear the term when people discuss certain plastics, pesticides, cosmetic ingredients or industrial chemicals.

They are not the same thing as the oestrogen your body makes. They are also not the same thing as phytoestrogens, the plant compounds found in foods such as flaxseed and soya.

From a naturopathic point of view, it makes sense to look at repeated, avoidable exposures across the whole day. There is no need to assume that one product explains a fibroid, endometriosis or a difficult menstrual cycle. Those concerns deserve proper individual assessment.

Chemicals you may hear about

Names that come up in discussions of everyday exposure include phthalates, bisphenols such as BPA, PFAS, some parabens, certain flame retardants, some pesticides and particular chemicals used as fragrances or textile treatments. Yes, the sofa gets another mention.

These are broad groups. Their uses and evidence differ. A label that says “BPA free”, “natural” or “fragrance free” does not tell you everything about a product. Fragrance free alone does not mean free of ingredients that may affect hormones. Where ingredient information is available, look at the whole product and choose one that does the job without unnecessary additives.

Why pay particular attention during childhood and puberty?

Girls’ bodies are vulnerable and change considerably as they grow. Around the same time, many begin using more deodorant, skincare, make up, perfume, body spray, hair products and menstrual products.

This is an opportunity to teach thoughtful choices, not to frighten a girl about her body or everything in her bathroom. A simple routine is often enough. Let her help choose products, ask what is in them and understand why she does not need every new item promoted online.

Start with what you use most often

If the list of possible exposures feels long, ask:

  • Does this touch skin for hours, particularly a large area of skin?
  • Is it used every day?
  • Does it touch food or drinking water?
  • Is it heated?
  • Is it sprayed into the air or used in a small room?
  • Is a child using it?

Those questions help you decide where a change is likely to be most useful in your home.

Clothing and synthetic fabrics

Polyester, nylon, acrylic and other synthetic fibres are common in many clothes and soft furnishings. Textiles may also carry dyes or finishes intended to resist stains, water, creases or odours. Washing and wear can release fibres into the home environment.

This does not mean that wearing one polyester top will disrupt your hormones. It does mean that, when you have a choice, it is reasonable to consider what sits against your skin for many hours.

Start with underwear, bras, pyjamas, bedding, towels and children’s clothing. Cotton, linen, hemp, wool and silk are options, depending on comfort and budget. A natural fibre can still be dyed or treated, so look beyond the fibre name. Wash new clothes before wearing them, and consider whether you need a stain resistant, antimicrobial or heavily treated finish.

There is no need to replace an entire wardrobe. Begin when an item wears out.

What is on our feet?

Yes, even the flip flops get a mention.

Plastic flip flops, jelly shoes and other synthetic footwear may be made with different plastics, colourings, glues and finishes. Materials vary, so an occasional pair of flip flops is definitely not a reason to worry.

When buying footwear that is used often, especially for children, consider comfort, durability, ventilation and what the product is made from. Natural rubber, cork, canvas, leather or wool may be suitable alternatives in some cases. Avoid assuming that a strong “new plastic” smell is a sign of quality.

Think about what feet walk on at home, too: vinyl flooring, foam play mats and synthetic carpets. Regular cleaning, ventilation and washing hands before meals are straightforward habits.

Sofas, mattresses and other soft furnishings

Sofas, cushions, mattresses, carpets, curtains and waterproof covers may contain synthetic foams, fibres, adhesives or chemical finishes. Some materials and treatments can contribute to household dust.

Most of us cannot simply replace a sofa because we have read an article. You can still make useful changes: ventilate the room, vacuum regularly, damp dust surfaces, wash removable covers and avoid adding fabric sprays. When a large item genuinely needs replacing, ask what its fabric, foam and finishes contain. Look for clear information about stain treatments and flame retardants, and consider natural fibre covers where practical.

Shampoo, conditioner and body products

Have a look at the products used in the bathroom each day: shampoo, conditioner, shower gel, soap, body lotion, deodorant, dry shampoo, bath bombs, bubble baths, hairspray, shaving products, facial skincare and make up. A large routine can mean exposure to many ingredients, some of them unnecessary for your skin.

Try simplifying first. Choose products with clear ingredient information, avoid strong smells where you can and use fewer sprays in enclosed spaces. A product labelled “natural” is not automatically gentle or clean.

For girls, keep skincare suitable and simple for their age and needs. There is no reason to begin with an elaborate adult routine. Bath bombs and bubble baths are fun, especially for young girls, but some are heavily fragranced or can irritate sensitive skin. Look at what they contain and choose simpler options where you can. Avoid perfumed intimate washes and internal cleansing products. The vulva does not need perfume.

Perfume, body sprays and household fragrance

Fragrance appears in more than perfume. It may be in deodorant, lotion, washing liquid, fabric conditioner, cleaning sprays, candles, plug ins, wax melts and car fresheners.

A practical first step is to remove constant background fragrance. Do you need the plug in? Could you use less fabric conditioner, skip a fabric spray or open a window instead? If you enjoy perfume, consider using it more lightly and avoiding repeated spraying around children or in bedrooms.

Fresh air may not come in a fancy bottle, but it does a lovely job.

Make up, skincare and nail products for girls

Girls do not need a shelf full of adult skincare because social media or peers say they do. A gentle cleanser, if needed, a suitable moisturiser and appropriate sun protection are a sensible starting point.

If a girl enjoys make up, help her choose a few suitable products, make sure she avoids sharing eye make up and encourage her to remove it gently at the end of the day.

Nail varnish can contain harsh chemicals. There are cleaner versions available, but if it is used, apply it in a ventilated space and keep nail products away from young children. Consider whether frequent manicures, removers and salon treatments are really necessary.

Menstrual products

Pads, tampons, period underwear and menstrual cups all have different materials and practical considerations. Choose products that suit the person’s age, flow, comfort and ability to use and clean them safely.

Consider unperfumed organic cotton pads or tampons, products with clear material information, washable cotton options or a suitable medical grade silicone cup where appropriate. If buying period underwear, ask the manufacturer about its materials and testing for PFAS rather than relying on a broad “clean” claim.

Avoid perfumed menstrual and intimate products. Change or clean products according to their instructions, and seek advice about unusually heavy bleeding, severe pain or symptoms that interfere with daily life.

The contraceptive pill and hormone health

The pill belongs in a wider conversation about hormone health, although a prescribed hormonal medicine is different from an environmental hormone disrupting chemical.

The combined contraceptive pill contains an oestrogen and a progestogen and usually prevents ovulation. Progestogen only pills work differently depending on the type; some suppress ovulation and others do not do so consistently. Hormonal contraception may be prescribed to prevent pregnancy and, in some cases, to help with heavy or painful periods, acne or other symptoms.

A naturopathic approach asks more than whether symptoms have become quieter. Why were the periods painful or heavy in the first place? Could there be endometriosis, fibroids, iron deficiency or another issue that needs attention? How does the person feel while taking the pill? What benefits matter to her, and what side effects or other options should she discuss?

The pill can bring relief for some people. It can also cause unwanted effects, such as lowering levels of several B vitamins, vitamin C, vitamin E, magnesium and zinc in the body, and the combined pill is unsuitable for some people. Before it is prescribed, all teenagers and women should feel able to ask what it is actually treating, what other options exist and whether their symptoms need investigation. Persistent severe pain or heavy bleeding still deserves assessment, whether or not the pill improves it.

Food, packaging and plastics

Food contact is another useful place to make gradual changes.

Never heat food in plastic containers. Transfer hot takeaway food to a plate as soon as possible and use glass or suitable ceramic for reheating. Store leftovers in glass where practical, particularly hot or oily foods. Replace plastic kitchen utensils with stainless steel or wood. At school or work, a durable stainless steel lunch box or bottle may be a useful option.

“BPA free” does not answer every question about a plastic product. Equally, you do not need to throw out every container today. Begin with heat and frequent use.

Drinking water at home

Clean, safe drinking water really matters. Depending on the supply and location, water can contain different substances of concern. That does not mean that everyone needs an expensive filtration system.

Begin by finding out where your water comes from. If you use a public supply, check the local water quality report using your address. If you have a private well, arrange appropriate testing and follow the advice for your particular supply. Elsewhere, check the report or advice from your local water provider or regulator.

If a report or test identifies a concern, find out which contaminant needs addressing. Filters are not interchangeable: a filter that improves taste may not reduce PFAS, pesticides, lead or microbes. Look for independent certification for the specific contaminant, follow the manufacturer’s instructions and replace cartridges on time. If the water supplier issues a notice or an advisory, follow its directions; a household filter is not a substitute for that advice.

For everyday use, a reusable glass or stainless steel bottle may suit your household. Choose a safe, practical bottle for a child’s age and school rules. Avoid leaving drinking water in a plastic bottle in strong heat when a cooler place is available.

The useful question is: What is in my water, and what change, if any, addresses that particular issue?

Cookware and non stick coatings

Some frying pans and saucepans have non stick coatings involving PFAS. Materials and manufacturing methods vary, so check what the cooking surface is made from rather than relying on a general “non stick” or “ceramic” description.

Avoid overheating a non stick pan and replace cookware if its coating is scratched or damaged in any way. When a frying pan or saucepan needs replacing, uncoated stainless steel, enamelled cookware, glass or a clearly specified ceramic cooking surface may be worth considering, depending on how you cook.

Also consider frequent use of grease resistant wrappers and treated food packaging. Storing home prepared food in glass tupperware, recycled glass jars, untreated parchment paper or beeswax wraps can reduce contact without panicking about creating the perfect kitchen.

Air fryers and their trays

Air fryers are very handy, but it is worth looking closely at the basket and removable tray, as these sit directly against your food. Many have non stick coatings containing PTFE, which belongs to the wider PFAS family. A label saying “PFOA free” does not necessarily mean the surfaces touching your food are free of PTFE or other PFAS.

If you are buying a new air fryer, consider one with an uncoated stainless steel basket and tray, or a glass cooking bowl. Check the inside of the appliance, including the crisper plate, rather than relying on what the outside is made from. If a model has a ceramic coating, ask the manufacturer whether the coating on the surfaces touching food is free of PFAS and PTFE.

Make sure to replace a tray if its coating is scratched, worn or peeling. You do not need to put a working air fryer in the skip tonight. When it is time to replace it, you can choose one with cooking surfaces you feel more comfortable using.

Bottles, lunch boxes and school items

For children, focus on items they use every day. A suitable stainless steel water bottle and lunch box can be durable choices. Glass may work at home but is often impractical at school. Follow school rules and choose items that a child can safely carry and clean.

When replacing items such as a play mat, look for clear material information and avoid unnecessary odour resistant or stain resistant treatments where possible. There is no need for a shopping spree. A thick cotton blanket can always be washed.

Cleaning products

A clean home does not need to smell like a perfume counter.

Often, a small number of simple cleaning products will do, such as vinegar, bicarbonate of soda and suitable cleaning products. If you are using harsh products, make sure to ventilate the room and consider whether added fragrance is really necessary. Washable cloths may also reduce reliance on disposable wipes.

Keep cleaning products away from children and pets. Never mix bleach with vinegar, acids or ammonia, and do not assume that a homemade mixture is automatically safer.

Pesticides and food

Eating plenty of fruit and vegetables remains worthwhile. Wash produce well. When appropriate, soak it in a little bicarbonate of soda and water: one teaspoon for every two cups of cold water should suffice. Remove delicate fruits such as raspberries after two to three minutes. If growing some food or buying organic produce is practical for you, those may be options. They should never become reasons to avoid vegetables because you cannot afford a particular label.

Household dust and indoor air

Dust can collect residues from furnishings, flooring, electronics and products used around the house. Young children may spend more time close to the floor and put their hands in their mouths.

Remove outdoor shoes where practical, vacuum, damp dust surfaces, wash bedding and soft toys when needed, and ventilate rooms. Wash hands before eating. Reduce unnecessary indoor sprays and avoid smoking or vaping indoors. Ordinary, regular cleaning is enough; there is no need to sterilise the house.

Supporting the body day to day

Alongside reducing exposure, a naturopathic plan supports the ordinary work the body already does.

Eat enough fibre from vegetables, fruit, beans, lentils and other suitable foods. Drink enough water, eat adequate protein, move regularly and make room for sleep. If constipation is a persistent problem, address it rather than assuming that a supplement labelled “detox” will fix it. Regular bowel movements help the body remove waste naturally.

Anyone with a liver, kidney, gallbladder or significant digestive condition should discuss major diet or supplement changes with their practitioner.

Gentle guided cleanses are also available for people who would like more structured support. These should be tailored to the individual, introduced gradually and guided by a suitably qualified practitioner. Cleanses are generally not suitable if you are pregnant or breastfeeding, taking certain medications or managing a liver, kidney, gallbladder or digestive condition. A cleanse should support healthy habits, not involve extreme restriction, dehydration or unregulated products.

Where I would begin

If you want a manageable starting point, choose a few of these:

  1. Stop routinely heating food in plastic.
  2. Reduce plug ins, fabric sprays and heavily fragranced products.
  3. Simplify the personal care products used every day.
  4. Choose comfortable natural fibres for underwear, pyjamas or bedding as items need replacing.
  5. Ventilate, vacuum and damp dust regularly.
  6. Check your local drinking water information before deciding whether a filter is useful.

Remember to pace yourself. You do not have to tackle all six this week.

Replace things gradually, room by room

In the bathroom: Use up suitable products, then choose simpler replacements. Look at the whole ingredient list, not just a “fragrance free” or “natural” claim.

In the kitchen: Reheat food in glass or ceramic, check what your water supply report says, and replace food containers and pans as needed.

In the bedroom: Begin with frequently used bedding and avoid constant fragrance sprays.

In the wardrobe: Consider natural fibres for items worn directly against the skin for long periods.

In the living room: Air the space, clean dust regularly and skip unnecessary fabric treatments. Get rid of the plug ins. Ask more questions when furniture eventually needs replacing.

For children and teenagers: Keep skincare very simple, discuss menstrual products without embarrassment and let them help choose practical alternatives.

Questions to ask before buying something

  • Do we need it?
  • Will it touch skin, food or drinking water?
  • Will it be heated or sprayed into the air?
  • Does it have added fragrance or a stain resistant, antimicrobial or odour resistant finish?
  • Does the maker explain what it contains?
  • If it is a water filter, is it certified to reduce the contaminant identified in our water?
  • Can we use what we already own until it needs replacing?

A gentle family approach

Children learn from everyday habits. Washing hands before meals, opening a window, using products as directed and asking what an item is made from are useful lessons. Girls can learn that period products, skincare and contraception are subjects they are allowed to ask questions about.

Keep the conversation calm. A child should come away feeling informed, not responsible for controlling every exposure in her life.

Progress, not perfection

We cannot control every workplace, school, public space or water source. We can take reasonable steps with the products we buy and use most often, the food and water we consume, and the air in our homes.

Choose changes that fit your health, household and budget. One thoughtful replacement at a time is enough to begin. And if you are halfway through this guide still sitting on your synthetic sofa, you are in very good company ☺️