Understanding Endocrine Disruptors: What They Are and How to Reduce Your Exposure
- nutritionbyljb
- 6 days ago
- 2 min read
Discover what endocrine disruptors are, where they’re found, and how to reduce exposure through simple swaps and detox-supportive nutrition.
What Are Endocrine Disruptors?
Your hormones are powerful chemical messengers that regulate everything from energy and mood to fertility and metabolism.
Endocrine disruptors are man-made chemicals that interfere with this communication system, mimicking or blocking the effects of natural hormones.
Over time, this disruption may contribute to:
Hormonal imbalances and PMS
Fertility and thyroid issues
Weight and metabolic changes
Fatigue, low mood, and immune changes
Common sources include:
Plastics and packaging – BPA and phthalates
Personal care products – parabens, synthetic fragrance, triclosan
Non-stick cookware – PFAS (“forever chemicals”)
Pesticides on non-organic produce
Household dust containing chemical residues
Everyday Swaps to Reduce Exposure
Reducing contact with endocrine disruptors doesn’t have to feel overwhelming. Start with small, practical swaps you can build into daily life.
Food & Drink Storage
Swap plastic for glass, stainless steel, or ceramic.
Never microwave food in plastic containers.
Choose BPA-free cans or buy fresh and frozen foods instead.
Personal Care
Choose brands that are paraben-free, phthalate-free, and fragrance-free.
Look up products using the EWG Skin Deep or Think Dirty app.
Simplify your routine – fewer products usually mean fewer chemicals.
Home Cleaning & Environment
Use eco-friendly or homemade cleaners (such as white vinegar, lemon, or bicarbonate of soda).
Avoid synthetic air fresheners and candles; use essential oils or fresh air.
Take shoes off at the door to limit chemical dust indoors.
Cookware & Packaging
Choose cast iron, stainless steel, or enamel cookware instead of Teflon.
Limit takeaway meals in plastic or coated cardboard containers.
Eating to Support Natural Detoxification
Your liver, gut, and kidneys do an incredible job of processing and eliminating toxins. Supporting these systems through nutrition helps the body deal more efficiently with everyday exposures.
Support Liver Function
Eat cruciferous vegetables e.g. broccoli, kale, cabbage, and rocket.
Include garlic, onions, turmeric, and green tea for detox enzymes.
Ensure adequate protein (fish, eggs, poultry, lentils, beans) for detox pathways.
Keep the Gut Moving
Aim for daily bowel movements, fibre and hydration are key.
Include flaxseed, oats, vegetables, and fruit.
Support gut microbes with fermented foods such as sauerkraut, kefir, or yoghurt.
Boost Antioxidants
Eat a variety of colourful fruits and vegetables daily.
Include olive oil, nuts, seeds, and oily fish for anti-inflammatory fats.
Reduce the Load
Limit ultra-processed foods, refined sugar, and alcohol.
Choose filtered water where possible.
Bringing It All Together
Avoiding endocrine disruptors isn’t about perfection; it’s about progress and awareness.
By making small, sustainable swaps and supporting your body’s natural detox systems, you can reduce your overall toxin burden and create a healthier environment for your hormones to thrive.
Want Personalised Support?
If you’d like tailored guidance on reducing endocrine disruptors, supporting hormone balance, or eating to enhance detoxification, I can help you develop a realistic, food-first plan that fits your lifestyle.
