We’re surrounded by thousands of synthetic chemicals, many of which can interfere with our hormones, sometimes in subtle but lasting ways. Trying to avoid them completely may feel overwhelming.
But there are simple, practical steps you can take to reduce your exposure at home, in the products you use, and in the food you eat.
The tips below are a great place to start. While not exhaustive, they are science-backed actions you can take today.
HOW TO REDUCE YOUR EXPOSURE
Rethink Your Food Prep & Storage
Food is one of the most common ways we are exposed to chemicals, but small changes in the kitchen make a big difference. Try to avoid heating food in plastic containers, as heat can cause chemicals to leach into your meal. Opt for glass, ceramic, or stainless steel instead. When cooking, move away from non-stick pans (which often rely on synthetic coatings) and choose fresh, organic ingredients where possible to minimise your intake of pesticides and processed additives.
Simplify Your Skincare
Since your skin absorbs much of what you put on it, treating your bathroom cabinet with caution is key. A good rule of thumb is "less is more”. Reducing the number of products you use lowers your overall chemical load. When buying cosmetics or toiletries, scan the label for known "weasel words" like parabens, triclosan, or vague terms like parfum (fragrance). You can also use apps like Yuka or Giki to help you find safer, cleaner alternatives.
Go Back to Basics with Cleaning
You don’t need harsh synthetic sprays to keep your home hygienic. Many standard cleaning products release volatile chemicals into your indoor air. Consider switching to traditional, natural cleaners like white vinegar, lemon juice, and bicarbonate of soda, they are surprisingly effective and safe. If you do buy store-bought cleaners, look for official accreditations like the EU Ecolabel or Nordic Swan rather than trusting generic marketing claims.
Choose Natural Fibres
Many modern fabrics are treated with chemical coatings to make them waterproof or stain-resistant (often using PFAS, known as "forever chemicals"). Because you wear these clothes next to your skin all day, it is worth switching to natural, untreated materials. Whenever possible, choose organic cotton, wool, hemp, or bamboo over synthetic polyesters. This helps reduce your exposure to fabric treatments and improves the breathability of your wardrobe.
Keep Dust in Check
It might sound surprising, but household dust is a major magnet for chemicals. Hormone-disrupting substances like PFAS and flame retardants can escape from electronics, couches, and baby products and settle in the dust around your home. To stop them from accumulating, dust regularly with a damp cloth (dry dusting just spreads it back into the air) and use a vacuum cleaner with a HEPA filter to trap the small particles effectively.
Filter Your Water
Drinking tap water from a glass is often safer than buying bottled water, which can expose you to microplastics and chemicals leaching from the plastic bottle itself. To go a step further, consider using a water filter. While capabilities vary, many filters are effective at reducing heavy metals that have been linked to fertility issues. When you are on the go, carry a refillable stainless steel or glass bottle to stay hydrated without the plastic waste.
Want to dive deeper?
Several trusted organisations have put together detailed advice on how to spot harmful chemicals in your daily routine. We have curated a selection of these resources below to help you navigate the issue and reduce your exposure.
