How Environmental Toxins Disrupt Hormone Balance

If you’ve been working hard to improve your diet, manage stress and get better sleep but your PCOS hormones still feel out of sync, it might be time to look beyond food and lifestyle. One area often overlooked is environmental exposure, the everyday chemicals in our homes, beauty products, and kitchen cupboards that can quietly interfere with hormone signalling.

This post isn’t here to scare you or suggest you throw everything out. It’s about awareness, not anxiety helping you understand how environmental toxins affect your hormones and offering simple, sustainable swaps to reduce your exposure over time.

What Are Endocrine Disruptors?

Endocrine disruptors are chemicals that can interfere with the body’s hormonal system. They may mimic, block, or alter natural hormone production, breakdown, and communication, especially oestrogen, progesterone, testosterone, and thyroid hormones.

These chemicals are often found in:

• Plastics (like water bottles, containers, cling film)

• Non-stick cookware (Teflon, PTFE)

• Pesticides and herbicides on non-organic produce

• Synthetic fragrances in perfumes, candles, and cleaning products

• Conventional skincare and makeup products (especially those with parabens or phthalates)

Even though many of these substances are used within legal safety limits, their cumulative effect, known as the body burden, can add up over time, especially in women already dealing with hormone imbalances like PCOS.

How Toxins Disrupt Hormone Signalling

Endocrine disruptors don’t just sit in your body, they actively interfere with hormone communication and function. Here’s how:

1. They Mimic Oestrogen

Some chemicals, known as xenoestrogens, have a similar structure to natural oestrogen and can bind to oestrogen receptors. This can lead to oestrogen dominance, a common driver of:

• PMS

• Heavy or painful periods

• Breast tenderness

• Fluid retention

• Mood swings and migraines

2. They Disrupt Thyroid Hormone Function

Compounds like perchlorate, triclosan (in some toothpastes and antibacterial products), and flame retardants can disrupt the thyroid gland, affecting your metabolism, energy and mood.

3. They Interfere with Detoxification

The liver is responsible for clearing excess hormones from the body. When it's overburdened by environmental toxins, alcohol, or nutrient deficiencies, hormone clearance slows, exacerbating symptoms like acne, bloating, irritability or fatigue.

4. They Contribute to Insulin Resistance

Some plastic chemicals like BPA have been linked to blood sugar dysregulation, a key factor in PCOS and stubborn weight gain.

Common Symptoms Linked to Toxin Overload

You might not notice the impact straight away but over time, exposure to endocrine disruptors can contribute to:

• Hormonal acne

• Bloating and fluid retention

• Irregular or painful periods

• Low mood, brain fog or anxiety

• Stubborn weight gain, especially around the middle

• Worsening PCOS symptoms

• Fatigue that doesn’t improve with rest

If you feel like you’re doing “everything right” and still not seeing results, toxins could be part of the missing puzzle.

Practical Ways to Reduce Your Toxin Exposure

This isn’t about perfection, it’s about progress. You don’t need to overhaul your entire home overnight. Focus on small swaps that feel manageable, especially in areas where you’re exposed daily.

1. Switch to Glass or Stainless Steel

Avoid storing food or water in plastic, especially when reheating. Swap to:

• Glass storage containers

• Stainless steel or glass water bottles

• Beeswax wraps or silicone lids instead of cling film

2. Rethink Your Cookware

Non-stick pans can release PFAS (so-called "forever chemicals"). Choose:

• Cast iron

• Stainless steel

• Ceramic-coated pans

3. Clean Up Your Skincare and Toiletries

Your skin is your largest organ. Avoid products with:

• Parabens (linked to oestrogen disruption)

• Phthalates (often hidden in “fragrance”)

• Sodium lauryl sulphate (a skin irritant) Use resources like the EWG Skin Deep app to check your products.

4. Use Natural Cleaning Products

Many conventional cleaning products contain hormone-disrupting synthetic fragrances and chemicals. Instead:

• Make your own with vinegar, lemon, and bicarbonate of soda

• Choose brands that are transparent about the chemicals they use

• Use essential oils like tea tree or lavender for scent

5. Buy Organic Where Possible

If you can’t buy all organic, focus on the Dirty Dozen, the fruits and vegetables with the highest pesticide residues (like strawberries, spinach, apples, and grapes). Wash produce thoroughly even if it’s organic.

6. Support Detoxification

Help your body clear what it’s exposed to by:

• Eating cruciferous veg (broccoli, rocket, cabbage, kale)

• Drinking filtered water

• Prioritising daily bowel movements

• Including anti-inflammatory, and liver-supportive foods like beetroot, artichoke, and turmeric

Real-Life Example: Small Swaps, Big Shifts

Claire, 35, joined my PCOS Programme after struggling with hormonal acne, breast tenderness, and bloating. She was eating well but drinking from plastic bottles daily, using conventional body lotion, and relying on scented candles to wind down.

We worked together to reduce her xenoestrogen load, swapping out plastic bottles, switching to a fragrance-free moisturiser, and introducing more fibre and cruciferous veg to support hormone detox. Within 8 weeks, her breast tenderness had gone, her bloating improved, and her skin was much clearer.

It wasn’t an overnight transformation, but the consistent, low-toxin approach to PCOS symptoms made a noticeable difference to her hormones.

PCOS Support That’s Personalised and Practical

How to Take the First Step

You don’t need to “detox” your entire life to support your hormones. Start with what feels doable.

• Download my free Hormones Snapshot Check 

• Book a PCOS Strategy Call – we’ll look at your PCOS symptoms and create a clear next step 

• Join my PCOS Programme – a step-by-step approach to feeling better in your body with optional testing and tailored support

Disclaimer

This blog is for general information and educational purposes only. It is not intended to provide medical advice, diagnose health conditions, or replace personalised care from a qualified healthcare professional.

As a BANT-registered nutritionist, I offer nutrition and lifestyle support to help manage and improve health outcomes, but I do not diagnose or treat medical conditions. Always consult your GP or healthcare provider before making changes to your diet, lifestyle, or supplements, especially if you have a medical condition, take prescription medication, or are pregnant or breastfeeding.

Individual needs can vary, and what works for one person may not be appropriate for another. All information is evidence-based to the best of my ability at the time of writing, but research and guidance can evolve. If you're looking for tailored support, please get in touch to book a 1:1 consultation.