Xenoestrogens are a type of environmental hormone that imitates estrogen, the female sex hormone. Synthetic and natural xenoestrogens are widespread in modern life. I worry about their potential effects on hormones.
Reading Estrogeneration made me more aware of possible sources of exposure in everyday life. I think both men and women can pay closer attention to the products they use and how those choices might affect their hormones.
These substances have been discussed in relation to cancer, obesity, infertility, metabolic syndrome and allergies. Hormones are involved in functions such as:
- Cognition
- Mood
- Fat metabolism
- Muscle gain
- Libido
- Cardiovascular health
- Bone density
- Immunity
The difficulty, as I see it, is that any effects of repeated exposure may be hard to notice day to day and may emerge only over the long term.
Exposure can come from many sources, so identifying and avoiding every one of them is difficult.
Manufacturers follow regulations, but they also weigh costs and profits. I do not assume that the food industry will make every health decision for me.
Some exposures are beyond our control, such as air fresheners in shops or packaging used before food reaches us. My aim is to reduce the exposure I can control. This article is a starting point.
I have put together a list of changes that seem manageable in daily life: an exercise in via negativa.
If your diet, sleep or exercise needs attention, I would start there.
The easiest places to start may be drinking water, cleaning and personal care products, clothing, bedding and some food choices. I also pay attention to body fat.
I have grouped the list by area:
1. Body fat
Body fat is not a xenoestrogen, but it matters to hormone balance because body fat tissue produces estrogen. Higher body fat levels can affect hormone balance and metabolism.
For me, body fat percentage is a health measure, not just a question of appearance. Men should aim for 10-14% body fat, women for 20-24%.
Waist:height ratio is a simple indicator of your metabolic health. Measure waist at your belly button and divide it by your height. If the result is below 50% you're doing fine, otherwise you should start losing body fat.
Mine is 40,7%.
https://twitter.com/KenDBerryMD/status/1442189184765026308
One reason I watch body fat is its role in hormone production, including estrogen. Excess body fat can also affect other hormones.
2. At home
At home, we touch and breathe in materials throughout the day. I try to choose products with fewer substances I am concerned about.
Carpets: Preferably buy carpets and rugs made of natural materials such as cotton or cork, and choose a wooden floor or tiles. If you keep synthetic carpets, wearing cotton socks is one option.
Shower water: Install a shower filter to reduce the chemicals you absorb via the skin while taking a shower.
Candles: Use beeswax candles only, no synthetic ones.
Food packages: Never store food in plastic, especially not when it's hot. Buy and store food in wood, metal or glass containers. You can reuse glass packaging as storage containers. The last thing food should be packed in is plastics, yet everything is packed in it. After buying it, move foods to your own containers as soon as possible.
Cookware: I try to keep plastic out of my kitchen. I prefer stainless-steel or cast-iron pans and wooden or metal utensils.
Furniture: Some sofas and mattresses contain synthetic materials such as polyester, which may release chemicals. Consider choosing organic materials when replacing furniture, or use cotton toppings when your furniture is made of plastic.
Smoking: Don't smoke, or let anyone else smoke in your house.
3. Food Supply
Food and its packaging are other potential sources of substances I am trying to limit. Tap water and some plant foods are among the areas I consider.
https://open.spotify.com/episode/0u1PVqU7kOskfTpwCgr4Fn?si=ZJTLazNqQsGY6PmI1t4eaA
Tap water: Our water sanitation system is great for eliminating bacteria but not so good for breaking down estrogens. Some compounds can enter water supplies, and treatment does not remove every trace. Getting a non-plastic water filter is the least bad option. Drinking mineral water from glass water bottles is best, although can get quite expensive.
Soy: Don't be a soy boy. Either never eat it, or only occasionally eat fermented soy products such as tempeh.
Beer: I choose to limit beer because of my concerns about its hormone-related compounds. Fully skip beer, drink red wine occasionally or no alcohol at all.
Grains: Avoid all dietary grains, including corn. The pesticides used for cultivation are highly estrogenic.
Dairy products: Eliminate liquid dairy products and butter, unless completely grain fed and bottled in glass.
Oils: Only buy quality oils, stored in glass.
Flax seeds: Flax seeds contain a very high amount of phytoestrogens, which are plant chemicals mimicking the effects of estrogen in the body. Yes, they are a good source of omega 3, but there are better sources without xenoestrogens. Don't eat.
Canned foods: Avoid foods stored in metal.
Meat: What animals eat can affect the composition of their meat. Animals that eat corn and soy produce a completely different type of meat than grass-fed animals. Eat organic, grass-fed only, packed in paper.
Seafood/fish: Only eat wild seafood, the oceans unfortunately are a xenoestrogen galore.
Coffee: Drink organic tea and coffee, non-organic coffee is the second-most-sprayed crop in the world.
Tea: Drink organic tea. Make it using an infuser and tea leaves, not the prepackaged plastic teabags that dissolve millions of microplastics into hot water.
Salt: Don't buy sea salt, but for example Himalayan salt.
4. Cleaning agents
Many commercial cleaning products are inexpensive, but I prefer simpler ingredients where I can use them.
Luckily, you can DIY all cleaning products with only a few essentials: water, baking soda, vinegar, Marseille soap flakes and optionally some essential oils for fragrance.
All-purpose cleaner: Mix 50% vinegar and 50% water in a plant spray bottle. Add essential oil (not lavender) if you don't like the smell.
https://twitter.com/gijsheerkens/status/1534972549196566535
Laundry detergent: Mix 500 milliliters of water with 2 tablespoons of Marseille soap flakes, 2 tablespoons of baking soda, 2 tablespoons of vinegar and a few drops of essential oil (not lavender).
You can also use this as a dishwashing liquid.
Dishwashing agent: Mix 500 milliliters of water with 2 tablespoons of Marseille soap flakes, 2 tablespoons of baking soda, 2 tablespoons of vinegar and a few drops of essential oil (not lavender).
You can also use this as a laundry detergent.
Plastic cleaning cloth: Only use cotton, reusable cloths.
Sink unblocker liquid: Mix baking soda and vinegar and pour it down the drain. This is the mixture I use for a blocked drain.
5. Personal care products
If you wouldn't eat it, you shouldn't put it on your skin either. Just like commercial cleaning products, modern personal care products have become too much of an estrogenic burden for our health.
But you can DIY everything you really need with baking soda, coconut oil and some essential oils.
Birth control pill: I consider hormonal contraception harmful and prefer avoiding exogenous hormones. I would rather make different choices about sex and learn about Natural Family Planning.
Makeup: I prefer a simpler approach to appearance, including eating healthy and sleeping enough.
Shampoo: Try nopoo.
Soap: You may not need soap on every part of your body every day. Just use plain water and give your skin some rest. If you don't eat processed garbage you won't smell bad anyway.
Toothpaste: Mix coconut oil with baking soda and add a few drops of essential mint oil to taste.
Mouth wash: I tend to skip it because of its effect on oral bacteria.
Chewing gum: I prefer mastic gum.
Deodorant: Mix liquid coconut oil, cornstarch, baking soda and essential lemon oil (for fragrance) in a small glass bottle. Let it get hard in the fridge. Rub under your armpits and let it soak in.
Perfume: Either don't use or spray directly on your clothes.
Body lotion: Use coconut oil, or buy Vanman's Tallow & Honey balm,
Hand soap: I prefer washing my hands with water and, from time to time, using alcohol rather than routinely using hand soap.
Face balm: Use coconut oil, or buy Vanman's Tallow & Honey balm.
Lip balm: Use pure beeswax, or buy Vanman's peppermint beeswax lip balm.
Nail polish: Avoid nail varnish and remover at all.
Sunscreen: Don't use it, only get safe sun exposure instead. We need sunlight to survive for several reasons. For the rest, cover your skin.
Condoms: Consider buying or ordering natural condoms, as nonoxynol-9 spermicide is endocrine-disrupting.
Lube: Consider buying or ordering natural lube, as nonoxynol-9 spermicide is endocrine-disrupting.
6. Miscellaneous
And finally, some random other things to keep in mind.
Receipts: Don't ask and/or refuse receipts.
Toys: Give your kids wooden toys, no plastic. They put this in their mouth, too.
Clothing: Skip synthetic materials like polyester and spandex. Only wear 100% cotton, woolen or linen clothes.
Underwear: I prefer natural fabrics against my skin. Skip synthetic materials like polyester and spandex. Wear natural fabrics like cotton or silk.
Bedding: Skip synthetic materials like polyester. Only use 100% cotton, woolen or linen bedding.
If you want to explore the topic further, I suggest watching the interview below. Dr. Anthony Jay is the author of Estrogeneration, the book I mentioned in the intro.