What Are Xenoestrogens, How Do They Affect Menopause?

What Are Xenoestrogens How Do They Affect Menopause?

What are Xenoestrogens?

Xenoestrogens, often referred to as environmental estrogens, are synthetic or naturally occurring chemicals that mimic the function of estrogen in the body. 

These compounds can disrupt the endocrine system by binding to estrogen receptors and influencing hormonal activity.

The endocrine system plays a fundamental role in coordinating and regulating various bodily functions, ensuring that cells, tissues, and organs work together harmoniously to maintain health and balance. 

Disruptions or imbalances in the endocrine system can lead to hormone imbalance and a wide range of health issues.

Unlike naturally occurring estrogen produced by the body, xenoestrogens are external substances that can enter the body through various sources.

Xenoestrogens can be found in a wide range of everyday products, including plastics, personal care products, pesticides, and certain foods. 

They are pervasive in the modern environment due to industrial and agricultural activities, as well as the widespread use of synthetic chemicals in consumer goods.

In this post, I will aim to give you information to support you in making informed choices when buying and using a variety of everyday items so that you can protect your body’s fragile hormonal balance.

Common Examples of Xenoestrogens Everyday Products

We are surrounded by Xenoestrogens.

They have invaded our food supply, personal care items and increased air pollution.

​A good first step in reducing your exposure is to know exactly where they can be found;

1. Plastics: Bisphenol A (BPA) and phthalates are common Xenoestrogens found in plastics. They are used in the manufacturing of food containers, plastic water bottles, and other plastic products. When these plastics are heated or exposed to acidic conditions, such as microwaving food in plastic containers or drinking hot beverages from plastic cups, these chemicals can leach into the food or liquid, leading to human exposure.
2. Personal Care Products: Many personal care products, including cosmetics, skincare products, and fragrances, contain xenoestrogens such as parabens, triclosan, and benzophenone. These chemicals are absorbed through the skin and can enter the bloodstream, contributing to overall exposure.
3. Pesticides: Certain pesticides, herbicides, and insecticides used in agriculture contain Xenoestrogens, such as atrazine and DDT. Residues of these chemicals can remain on conventionally grown fruits, vegetables, and grains, posing a risk of ingestion through food consumption.
4. Food Packaging: Xenoestrogens can also be present in food packaging materials, such as cans lined with bisphenol A-based epoxy resins. When acidic or fatty foods are stored in these containers, the chemicals can migrate into the food.

How Xenoestrogens Mimic Estrogen in the Body

​Xenoestrogens exert their effects by binding to estrogen receptors in the body, thus mimicking the actions of naturally occurring estrogen. 

This can disrupt the delicate hormonal balance, leading to a range of adverse health effects. 

By activating estrogen receptors, xenoestrogens can influence various physiological processes regulated by estrogen, including cell growth, reproduction, and metabolism.

Overall, understanding the sources and mechanisms of xenoestrogen exposure is crucial for minimising their impact on health, particularly during vulnerable life stages such as menopause.

The Negative Effects of Xenoestrogens on Menopause

Xenoestrogens have the potential to disrupt the delicate hormonal balance that is already undergoing significant changes during menopause.

They can build up in your fat cells and can lead to estrogen dominance 

As these synthetic chemicals mimic estrogen in the body, they can interfere with the endocrine system’s normal function. This disruption can lead to irregularities in hormone levels, including fluctuations in estrogen and progesterone, which are essential for regulating menstrual cycles and supporting overall health during menopause.

Menopause is a natural transition marked by a decline in estrogen and progesterone levels, leading to a range of 34 official symptoms such as hot flashes, night sweats, mood swings, and vaginal dryness as well as many, many other unofficial symptoms.

Exposure to xenoestrogens can exacerbate these symptoms by further disrupting hormonal balance. The estrogen-like effects of xenoestrogens may intensify your unique menopause symptoms.

Prolonged exposure to xenoestrogens may also increase breast cancer risk and other cancers such as uterine, particularly during and after menopause. 

Estrogen plays a crucial role in regulating cell growth and proliferation in these tissues, and excessive estrogenic activity, whether from endogenous or exogenous sources, can promote the development and progression of hormone-sensitive tumours. 

Xenoestrogens, by mimicking estrogen, can stimulate the growth of cancerous cells and contribute to the initiation and progression of hormone-related cancers in menopausal women.

​Estrogen plays a protective role in maintaining bone density and cardiovascular health in women. 

During menopause, the decline in estrogen levels increases the risk of osteoporosis, a condition characterised by weakened bones and increased susceptibility to fractures. 

By disrupting estrogen signalling pathways, xenoestrogens can further compromise bone health and accelerate bone loss during menopause, leading to an increased risk of osteoporosis and fractures.

Additionally, estrogen helps maintain cardiovascular health by regulating cholesterol levels, blood vessel function, and blood pressure. 

The decline in estrogen production during menopause is associated with an increased risk of heart disease and stroke. Exposure to xenoestrogens may exacerbate these risks by interfering with estrogen-mediated cardiovascular protection, thereby contributing to the development of cardiovascular disease during menopause.

Minimising exposure to xenoestrogens and supporting hormonal balance are essential for promoting overall health and well-being during the menopausal transition.

Here are my top tips to help you do just that.

Identifying and Avoiding Xenoestrogen-Containing Products

If you want to do a xenoestrogen detox and begin to remove xenoestrogens from your life start by making small changes, here are some ideas;

1. Read Labels: Take the time to read product labels carefully, especially for personal care products, cosmetics, and household cleaners. Look for ingredients known to contain xenoestrogens, such as parabens, phthalates, benzophenone, triclosan, and synthetic fragrances, especially in laundry detergent and air freshening products.
2. Choose Natural and Organic Products: Opt for products labelled as “phthalate-free,” “paraben-free,” and “fragrance-free.” Look for certifications on products to ensure they are free from synthetic chemicals and xenoestrogens.
3. Avoid Plastics with Recycling Codes 3, 6, and 7: Plastics labelled with recycling codes 3 (polyvinyl chloride/PVC), 6 (polystyrene), and 7 (often containing bisphenol A/BPA) are more likely to contain xenoestrogens. Choose products made from safer materials such as glass, stainless steel, or BPA-free plastics.
4. Use Glass or Ceramic Storage Containers: Store food and beverages in glass or ceramic containers instead of plastic to minimise exposure to xenoestrogens leaching from plastic packaging.
5. Eat Organic Food: Choose organic fruits, vegetables, grains, and dairy products whenever possible to reduce exposure to xenoestrogens present in pesticides and synthetic fertilizers used in conventional farming.  This is always possible due to availability and budget.  Make sure you wash produce in a dilution of apple cider vinegar or grow your own.
6. Limit Tinned Foods: Reduce consumption of tinned foods, as the lining of cans may contain BPA, a xenoestrogen known to leach into food. Opt for fresh or frozen foods, or choose products packaged in BPA-free cans.
7. Filter Drinking Water: Install a high-quality water filtration system to remove contaminants, including xenoestrogens, from tap water. Choose filters certified to remove chemicals such as activated carbon or reverse osmosis.  I use a Xero water filter.
8. Avoid Non-Stick Cookware: Non-stick cookware may contain perfluorinated compounds (PFCs) that can act as xenoestrogens. Use stainless steel, cast iron, or ceramic cookware instead.
9. Use Natural Cleaning Products: Substitute conventional household cleaners with natural alternatives or use vinegar, baking soda, and essential oils. These products are less likely to contain xenoestrogens and other harmful chemicals.
10. Reduce Overall Exposure: Choosing organic and natural alternatives can significantly reduce exposure to xenoestrogens and other synthetic chemicals in conventional products. By prioritising organic and natural options, you can minimise the cumulative effects of xenoestrogen exposure on health
11. Promote Environmental Sustainability: Opting for organic and natural products supports environmentally friendly practices, including sustainable agriculture and reduced use of synthetic chemicals. By choosing products that are safer for both human health and the environment, you contribute to a healthier planet for future generations. Read more about menopause and climate change HERE.

Supporting Hormonal Balance Naturally During Menopause

Although removing xenoestrogens from your lifestyle is a move in the right direction for hormone harmony there are many more actions you can take;

1. Regular Exercise: Engaging in regular physical activity can help support hormonal harmony during menopause in many ways. Exercise promotes the release of endorphins, which can improve mood and reduce stress. Aim for a combination of low-impact cardiovascular exercise, strength training, and flexibility exercises to support overall health and well-being.
2. Healthy Diet: Adopting a well-balanced and nutritious diet is crucial for supporting hormonal balance at any stage of life. Focus on whole foods such as fruits and vegetables to reduce oxidative stress, whole grains, quality proteins, and healthy fats. Limit your intake of processed foods, refined sugars, and excessive caffeine, which can disrupt hormonal equilibrium.     
3. Healthy Fats: Incorporate sources of healthy fats into your diet, such as avocados, olive oil, nuts, seeds, and fatty fish like salmon. Omega-3 fatty acids found in these foods can help reduce inflammation and support hormonal health during menopause.
4. Fibre-Rich Foods: Consume plenty of fibre-rich foods like whole grains, fruits, vegetables, and legumes to support digestion and hormone metabolism. Fibre helps regulate blood sugar levels, promote satiety, and support overall gut health.
5. Support detoxification pathways: You may think you have estrogen dominance when the estrogen you do have is getting stuck in your body.  Eating cruciferous vegetables can support estrogen detoxification.
6. Hydration: Stay hydrated by drinking plenty of water throughout the day. Adequate hydration is essential for supporting hormone balance, facilitating metabolic processes, and maintaining overall health and well-being.
7. Adequate Sleep: Prioritise quality sleep to support hormonal regulation and overall health during menopause. Aim for seven to nine hours of uninterrupted sleep per night. Create a relaxing bedtime routine, limit exposure to screens before bedtime, and create a comfortable sleep environment conducive to restful sleep.
8. Stress Management: Chronic stress can disrupt hormonal balance and exacerbate menopausal symptoms. Incorporate stress-reducing practices such as mindfulness meditation, deep breathing exercises, yoga, tai chi, or spending time in nature. Prioritise self-care activities that promote relaxation and emotional well-being.
9. Natural Supplements:  Black cohosh is a medicinal herb commonly used to alleviate menopausal symptoms such as hot flashes, night sweats, and mood swings. Dong Quai is an herb used in traditional Chinese medicine to support women’s health, including menopausal symptoms. It may help alleviate hot flashes, night sweats, and menstrual irregularities by supporting hormonal harmony along with Maca.  See medical support with any herbal supplements, especially if you are taking medication.
10. Micronutrients: Adequate intake of vitamin D and magnesium will support mood regulation, sleep, muscle weakness and cognition.  Download my free ebook – 5 Nutrients You Need During Menopause – to get the full lowdown.

The Bottom Line

In conclusion, minimising exposure to xenoestrogens involves being vigilant about product choices, adopting healthier dietary and lifestyle habits, and opting for organic and natural alternatives whenever possible. 

By taking proactive steps to reduce xenoestrogen exposure, you can support hormonal balance, reduce health risks, and promote overall well-being during menopause and beyond.

Download my free ebook and join the next round of my 5-Day Menopause Nutrition Challenge starting on Tuesday 21st May 

If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.