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5 Kitchen Swaps for Healthier Hormones

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Informed choice is key, and most of us are unaware that these products could be hazardous to our hormone health, wellbeing and slow down our progress! Here are 5 swaps you can make in your kitchen to give it the glow-up it needs.

5 Kitchen Swaps for Healthier Hormones

1. Non-toxic Cookware – throw away that scratched-up pan!

Most of us don’t think twice about our pots and pans, but let me be the first to tell you that they are not all created equal. There are so many options for cookware, it can be overwhelming. Most of us use non-stick pans, and I see why this is enticing, truly. No one likes scrubbing hardened eggs off a pan for twenty minutes. But, unfortunately, there are many harmful additives and products that can leach from cookware into food and into the air. Many of these non-stick cookware companies claim to be safe and non-toxic but there is actually no current “safe” nonstick cookware. They use the words liKe PFOA free but proceed to use similar just-as toxic sister chemicals instead.

These are the most common chemicals that can leach into your food:

  • non-stick coatings (PFAS) / Teflon / Teflon copy-cats -These chemicals are a class of forever chemicals, due to the inability of being broken down. They persist in the environment and the human body for long periods of time. PFAS can act as endocrine disruptors, interfering with the body’s hormonal system. Studies have linked PFAS exposure to various health issues, including reproductive problems, thyroid dysfunction, and immune system suppression
  • lead – low levels from various sources can accumulate and lead to fertility issues
  • cadmium– toxic to kidneys
  • nickel (if you have an allergy) – most stainless steel uses nickel in its core, which shouldn’t leach much if any, but if sensitive or have dermatitis avoid it.
  • nanoparticles – common in ceramic pans- immune disruption
  • aluminum – neurological symptoms, linked to bone issues, hormone disrupter.

Cookwear to AVOID:

  • Any kitchenware with non-stick coating (Teflon / alternative brands)
  • Aluminum cookware
  • Most brands of ceramic – mostly due to glaze
  • Clay – depending on where it comes from can contain heavy metals – especially in the paint

Here are the SAFEST cookware options:

  • Stainless Steel – 5-ply is the best – if sensitive to nickel go with nickel-free versions
  • Cast-iron
  • glass (lead-free)
  • certain ceramics are safe (see down below)

My favorite brands and ones I use:

2. Glass Storage Containers for your leftovers

You might be on this one already, but if you didn’t know Plastic is OUT. Plastics contain BPA and if it’s BPA-free it likely contains its twin BPS, along with phthalates. These are all HUGE hormone disrupters — especially if you have the habit of microwaving food in a container. This can contribute to estrogen-dominant-like symptoms that you may know as PMS and heavy and painful periods.

Do your hormones a favor and swap your plastic containers for glass ones. You can find these everywhere, I have a great set from Anchor off Amazon. A reminder that this means your lovely plastic water bottle too.

3. Upgrade your Tap Water

Tap water, in most developed countries, is generally considered safe for consumption due to stringent regulations and water treatment processes. However, there are certain concerns regarding the potential impact of tap water on your hormones, particularly due to the presence of certain perservering contaminants.

1. Endocrine-Disrupting Chemicals (EDCs): These chemicals can mimic or interfere with the body’s natural hormones, leading to hormone imbalances. Some common EDCs found in tap water include bisphenol A (BPA), phthalates, and certain pesticides.

2. Per- and Polyfluorinated Substances (PFAS): According to recent reporting from the US Geological Survey, close to half of Americans are drinking water with per and poly-fluoroalkyl substances (PFAS) over advisory levels. These are forever chemicals that build up in the body over years.

3. Chlorine and Chlorination Byproducts: Tap water is commonly treated with chlorine to kill harmful microorganisms. However, the chlorination process can form disinfection byproducts, such as trihalomethanes (THMs), which have been linked to disruptions in hormone function. High levels of chlorine can also disrupt thyroid health.

4. Fluoride: Many tap water sources add fluoride to promote dental health. While fluoride can be beneficial for oral health, excessive intake may affect the endocrine system and interfere with hormone regulation and brain health. Higher flourode levels have been linked to increase risk of dementia.

5. Heavy Metals: Certain tap water sources might contain trace amounts of heavy metals like lead, arsenic, Aluminum, and mercury. Chronic exposure to these metals can potentially disrupt hormonal pathways ad can be neurotoxic.

6. Pharmaceutical Residues: Tap water can also contain traces of pharmaceutical residues, which may enter the water system through human excretion or improper disposal. These residues have the potential to interfere with hormonal function.

7. Plastic Leaching: Plastic pipes and containers used in water distribution can leach harmful chemicals like BPA and phthalates into tap water, especially when exposed to higher temperatures.

It’s important to note that the concentrations of these contaminants in tap water are generally low, but there are many cases where values exceed regulations where a filter will help to reduce exposure over time. There are many to choose from, and most filters just filter out the chlorine for taste, that’s why I recommend using a filter that will filter out other contaminants in the water as well. Reverse osmosis re-mineralized water is the cleanest you can get, but most of these require under-the-sink installation, and not everyone has it in their budget. If you’re looking for a pitcher that will get the job done I recommend ZeroWaters Pitcher.https://amzn.to/3rU6KGm

4. Use Natural and Fragrance-Free Cleaning Products:

Keeping a clean home can help reduce your exposure to toxins and bacteria that build up, especially in dust and food messes, but just as important are the cleaning products you use. To create a safer and more hormone-friendly environment, it’s crucial to be mindful of the ingredients in your cleaning products and opt for natural alternatives that promote a healthier balance. Some ingredients you want to avoid are:

  1. Phthalates: These chemicals are often used as plasticizers and fragrances in cleaning products. Phthalates can interfere with hormone signaling and are linked to various health concerns, including reproductive issues.
  2. Triclosan: Found in many antibacterial cleaning products, triclosan is an endocrine disruptor that may impact thyroid function and hormone regulation.
  3. Synthetic Fragrances: Synthetic fragrances in cleaning products often contain phthalates, again, and other undisclosed chemicals, which can be harmful to hormonal health. Look for products labeled as “fragrance-free” or scented with natural essential oils (be careful with essential oils if have young children or pets as well)
  4. Bisphenol A (BPA): BPA is used in some cleaning product containers and can leach into the product, posing a risk of hormonal disruption when exposed to the skin or ingested.
  5. Ammonia: Ammonia is a harsh chemical often used in window and glass cleaners. Prolonged exposure to ammonia fumes can irritate the respiratory system and may affect the HPO axis affecting hormone balance.
  6. Glycol Ethers: These chemicals are commonly found in cleaning products and have been associated with hormonal disruptions and fertility issues.
  7. Parabens: Although parabens are more commonly found in personal care products, it’s still essential to avoid them in cleaning products as they can act as endocrine disruptors.
  8. Quaternary ammonium compounds (quats): commonly found in disinfectant, antibacterial, and toilet cleaning products. it is an irritant and exposure can cause skin rashes, dermatitis, respiratory problems like asthma, as well as fertility issues and reproductive harm.
  9. Butoxyethanol: an ingredient in some household and commercial cleaning products. It is considered bad for hormone health due to its potential to disrupt endocrine function and interfere with hormonal balance in the body, and fertility, and lead to low birth weight.

When choosing cleaning products, opt for those labeled as “natural,” “non-toxic,” “hormone-friendly,” or “free from harsh chemicals.” Look for products with transparent ingredient lists and avoid those containing the harmful chemicals mentioned above.

Great low-tox Cleaning Product Options:

5. Ditch the vegetable oil and Cooking Sprays for Healthier Alternatives:

The oils you use in your kitchen can either promote health or significantly affect hormonal health and trigger inflammation in the body. It was SO common to use vegetable oils and margarines growing up because of the whole heart health movement, but little did we know these oils are worsening the problems.

  1. High Omega-6 Fatty Acids: Vegetable oils, such as soybean, corn, and sunflower oils, are high in omega-6 fatty acids. An imbalanced omega-6 to omega-3 ratio can promote inflammation and potentially disrupt hormone balance.
  2. Unstable When Heated: Many vegetable oils have a low smoke point, making them prone to oxidation and the formation of harmful compounds when used for high-heat cooking, which can have negative health effects.
  3. Chemical Processing: Vegetable oils often undergo extensive processing, including refining, bleaching, and deodorizing, which can lead to the formation of trans fats and harmful byproducts.
  4. GMO Concerns: Some vegetable oils are derived from genetically modified crops, raising potential concerns about their impact on health and the environment.
  5. Imbalance in Fatty Acids: Overconsumption of omega-6 fatty acids from vegetable oils can disrupt the balance of omega-6 to omega-3 fatty acids, which is essential for overall health.

Healthier Oils to Use Instead:

  1. Extra-Virgin Olive Oil: Rich in monounsaturated fats and antioxidants, olive oil is a heart-healthy option for low to medium-heat cooking and salad dressings. It can even help reduce inflammation and help with period cramps. I consume. SO much olive oil. I love the quality of this Acropolis one.
  2. Organic Extra-virgin Cold-pressed Coconut Oil: With a higher smoke point, coconut oil is suitable for medium-high heat cooking and baking, and it contains medium-chain triglycerides (MCTs) that offer potential health benefits. Some people use it as a lube too;) just don’t use them with condoms as it may break down the material.
  3. Avocado Oil: Another high-smoke point option, avocado oil is a good source of monounsaturated fats and adds a pleasant flavor to dishes.
  4. Grass-Fed Butter or Ghee: For those who consume dairy, grass-fed butter or clarified butter (ghee) is an excellent option with bioavailable nutrients like vitamin A — unlike margarine. It is high in saturated fat and thus very stable when cooking.
  5. Flaxseed Oil or Chia Seed Oil: These oils are sources of omega-3 fatty acids and can be drizzled over salads or added to smoothies for their health benefits. Keep in mind the omega 3 source is ALA which can be hard to utilize by the body. Nonetheless, some people like the use flax oil for its other fats and hormone-balancing properties. I personally like to use actual flaxseed, freshly ground, and add them to smoothies, as it can help balance out estrogen. You must store these oils and seeds in the fridge as they can go rancid easily.
  6. Blackseed oil: With potent antioxidants like thymoquinone and thymohydroquinone, blackseed oil can combat oxidative stress, and inflammation and supports overall well-being. Some people take a teaspoon to a tablespoon a day. You can drizzle a little over salads, but It has a strong flavour I would rather take it quick and get it over with.

Conclusion

Making small yet impactful changes in your kitchen can have a significant effect on your hormonal health and overall well-being. By ditching harmful vegetable oils and opting for healthier alternatives like olive oil, coconut oil, and avocado oil, you create a foundation for balanced hormones and better health.

Similarly, drinking clean water, ridding plastics and toxic cookware, and choosing natural cleaning alternatives such as vinegar, and baking soda, allow you to reduce exposure to harmful chemicals, promoting a cleaner and safer environment.

This post was all about the 5 kitchen swaps for healthier hormones.

References

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