Dr. Katharina Mahadeva Cadwell is a physician and health coach with interest in leveraging AI to create and achieve personalized health visions through her tailored programs. She is the founder of Vivo, Ltd., a health coaching company dedicated to reversing pre-diabetes by integrating Blue Zone principles and evidence-based behavioral strategies.
We live in a world filled with chemicals. However, with a growing understanding of the deeply intertwined relationship between ourselves and our environment, it is becoming increasingly relevant to minimize exposure to the thousands of substances that interfere with our health and well-being. Haven’t you ever wondered why you feel drained, even though you are doing "all the things" to live a healthy life? Why does your energy seem to be on a downward spiral, often attributed to "getting older" by your doctor and your family alike?
While many factors influence your energy levels, one often-overlooked culprit might be endocrine disruptors: chemicals in our environment that interfere with our hormone systems, leading to hormonal imbalances. These imbalances occur when disruptors mimic or block natural hormones like estrogen, thyroid hormones, and cortisol, disrupting the delicate balance needed for optimal energy, metabolism, and even mood.
What are endocrine disruptors?
Endocrine disruptors are synthetic or natural chemicals that mimic or interfere with the hormones in our bodies. Hormones are critical for regulating energy, metabolism, mood, fertility, and even sleep cycles. When endocrine disruptors jam these hormonal signals, it can lead to fatigue, brain fog, weight changes, and a general feeling of being unwell.
Let’s take a look at the most common sources of endocrine disruptors:
Plastics containing bisphenol A (BPA) or phthalates. BPA mimics estrogen, while phthalates disrupt testosterone production, impacting energy, mood, and fertility. Read more about BPA and its effects here.
Pesticides used on non-organic produce. Chemicals like atrazine and organophosphates interfere with thyroid hormone regulation and adrenal function. Learn about pesticide risks here.
Personal care products with parabens and synthetic fragrances. Parabens mimic estrogen and disrupt reproductive hormones, while phthalates in synthetic fragrances can affect testosterone levels. Explore safer personal care options.
Household cleaners with harsh chemicals. Ingredients like alkylphenols and triclosan are also potent disruptors of thyroid and reproductive hormones. Here are some natural cleaning tips.
How endocrine disruptors drain your energy
By disrupting thyroid function, you may experience symptoms typical of hypothyroidism, such as fatigue, brain fog, slow metabolism, constipation and bloating, and even heart failure. An overactive thyroid can cause anxiety, tremors, shaking diarrhea, and abnormal heart rhythms, and in its most severe form, can even be fatal.
Those chemicals that mimic estrogen cause issues with fertility but also lead to insulin resistance, can worsen conditions like polycystic ovary syndrome (PCOS), and can be a factor in obesity.
When they interfere with cortisol regulation, they increase stress levels, reduce your body’s natural resilience to disease and infections, and disrupt your natural circadian rhythms, leading to sleep problems and difficulty with awakening in the morning.
Most concerning is their impact on insulin sensitivity, increasing the risk of insulin resistance, which leads to diabetes. You may notice unstable blood sugar levels, frequent energy crashes, and cravings.
But all is not lost. There are many initiatives that work to counter our exposure to endocrine disruptors by educating the public and regulating harmful chemical use on the legislative level.
8 practical ways to reduce your exposure
The good news? Reducing your exposure to endocrine disruptors can help improve your energy levels and is a great way to support your health, especially if you require medical treatment for any hormonal disturbances (e.g., hypothyroidism, insulin resistance, fertility issues). Here are eight simple yet impactful strategies you can start implementing today:
1. Switch to glass or stainless steel
Plastics often contain chemicals like BPA or phthalates, which can leach into your food and drinks. Glass or stainless steel containers are safer alternatives, especially for hot or acidic foods. Consider switching to reusable glass water bottles and food storage containers for everyday use. Explore the benefits of avoiding plastic here.
2. Choose organic produce
Pesticides are ubiquitous on non-organic crops. Prioritize buying organic versions of high-pesticide produce like strawberries, spinach, and peppers. These are often listed on the "Dirty Dozen". If buying organic isn’t feasible, thoroughly wash your produce with a baking soda and water solution to remove residues. Check out the Dirty Dozen list here.
3. Filter your water
Tap water often contains endocrine-disrupting chemicals like chlorine and pesticide residues. A high-quality water filter can remove these contaminants, making your water safer for drinking and cooking. Look for filters that specifically target heavy metals and chemical residues. BPA and Phthalates: are these endocrine disruptors in your water?
4. Read your labels
Personal care products are a common source of endocrine disruptors like parabens and synthetic fragrances. Opt for products labeled "paraben-free" or "fragrance-free." Apps like EWG’s Skin Deep can help you identify safer alternatives for makeup, skincare, and shampoos. Browse EWG’s Skin Deep database.
5. Avoid non-stick cookware
Non-stick pans release harmful chemicals called perfluoroalkyl substances (PFAS) when heated. Replace them with cast iron, stainless steel, or ceramic cookware. These options are not only safer but also more durable in the long run. Learn more about PFAS risks and the EWG research compilation here.
6. Use natural cleaning products
Many household cleaners contain harsh chemicals that are known to be harmful. Switch to natural cleaning solutions like white vinegar, baking soda, and essential oils. These are just as effective for most tasks and much gentler on your body. Here is a list of my favorites: Discover natural cleaning recipes.
7. Limit processed foods
Processed foods often come packaged in plastics that leach chemicals, or they contain additives that also disrupt hormones (preservatives for long shelf life, dyes). Aim to cook more meals at home using whole, unprocessed foods. Buy the best quality you can get. Meal prepping can make this easier, even for busy schedules. Check out these easy meal prep ideas.
8. Check your receipts
Thermal paper receipts often contain BPA or the alternative chemical BPS, which can be absorbed through your skin. Opt for digital e-receipts whenever possible. If you must handle them, wash your hands afterward to reduce exposure. Learn more about BPA in receipts here. And a report on the BPA alternative BPS here.
9. Ventilate your home
The air inside your home can harbor endocrine disruptors from paints, furniture, and cleaning products. Improve indoor air quality by opening windows regularly, using air purifiers, and choosing low-VOC (volatile organic compound) products for painting and decorating. Read more tips for improving indoor air quality here.
10. Limit exposure to artificial fragrances
Synthetic fragrances in air fresheners, candles, and laundry products can contain hormone-disrupting phthalates. Replace these with fragrance-free options or natural alternatives like beeswax candles and essential oil diffusers. Find a list of safe alternatives to synthetic fragrances here.
Reclaim your energy one step at a time
Endocrine disruptors may seem overwhelming, but taking small, consistent steps to reduce exposure can lead to noticeable improvements in your energy levels and overall well-being, not to mention your health if you are already struggling with certain medical conditions.
There are a lot of changes to consider, and although we cannot fully escape chemical exposure in the world we live in, we can take an organized approach to minimize our daily exposure to give our health the best chance to blossom.
Are you ready to take control of your energy and health? In my coaching practice, I guide clients like you through the myriad factors that affect health and develop personalized action plans that fit your individual needs.
Enroll today by visiting Vivo Health Coaching or directly apply to my coaching program here.
Read more from Dr. Katharina C Mahadeva Cadwell
Dr. Katharina C Mahadeva Cadwell, Integrative Nutrition Health Coach
Dr. Mahadeva Cadwell is a thought leader in health and lifestyle as medicine with a focus on reversing pre-diabetes and insulin resistance. As an Internist, Palliative Care physician, and Integrative Nutrition Health Coach, she was inspired by her decade-long work with patients as well as her own family history. With a penchant for technical innovation, she was inspired to take on the challenge of leveraging AI to develop a tailored approach to optimizing health, making health and wellness more accessible for all.
She is the founder of Vivo, Ltd., a health coaching company that seeks to realize that vision. Her mission: live healthy longer at your most vital.
