7 Surprising Things That Are Harming Your Hormones

Hormones are chemical messengers responsible for many body functions, from metabolism to sleep and mood. They help your body maintain a state of harmony. For example, if you need to sleep, the brain produces melatonin that tells the body it’s time to relax.
It’s not an understatement to say that this complex network of biochemicals practically runs your whole body. Learn what harms your hormones and things you can do to fix imbalances.

Risky Chemicals From Everyday Products

Some of your bathroom, makeup and menstrual supplies contain substances classified as endocrine disruptors. While these products are essential for hygiene, they’re sometimes formulated with harmful chemicals disguised as "fragrance" on labels.
Common ingredients, like parabens, have been linked to breast cancer. Triclosan — an antibacterial agent in soaps, toothpaste and hand washes — has hormone-disrupting properties. These compounds penetrate the skin and intercept the harmonious flow of hormones, sometimes causing illness.
How can you avoid them? Read the label and choose products with green certifications. Several downloadable apps, like Think Dirty, can detect toxic ingredients. Simply scan the item's code, and the app will tell you how many clean and dirty formulas are in it

Uncontrolled Stress

Unresolved tension harms your hormones. When under pressure, the body produces excess cortisol, destabilizing the rhythm of biochemicals. Cortisol is a hormone the adrenal glands produce to regulate the fight-or-flight reflex. It's garnered a bad reputation because of its association with stress and the development of many diseases. However, it also has critical secondary functions, like reducing inflammation and regulating metabolism.
High cortisol levels due to chronic stress can lead to depression, anxiety and digestive issues. It also contributes to memory loss and heart disease.
Regulating stress can normalize cortisol volumes. Exercise, practice mindfulness and do something relaxing to help reduce tension.

Poor Sleep Habits

Do you often find yourself doom-scrolling in bed? It's best to give up the habit, as it harms your hormones by disrupting melatonin production.
The body has a biological clock that moderates the natural sleep-and-wake cycle. Natural cues like sunrise and sunset help determine when you get out of bed or call it a day. Melatonin plays a role in this process — it’s a hormone produced in response to darkness. Exposure to screens emitting blue light can impede the production of this chemical, stimulating the brain and preventing it from hibernating. As a result, it takes you longer to drift off.
Screen use in bed can cause sleep dysfunction. When you're about to slumber, block and stop all sources of light. This will allow the body to go through its natural process.

Lack of Sunlight Exposure

Some people become moody and irritable during winter. Do you know why? It's because of the lack of daylight exposure.
The brain releases serotonin once specific light wavelengths hit the skin. This hormone is associated with better mood, improved focus and calmness. Serotonin levels dip when you don't get enough natural light, increasing the risk of depression. It's the same reason for the prevalence of winter depression and why January and February are often the most difficult periods for people with this mental health condition.
Outdoor activities can help restore serotonin levels to standard. Prioritize getting a healthy dose of sun exposure, or move your exercise outside for that two-in-one health benefit.

Dietary Factors

A poor diet harms your hormones. Food provides the body with various nutrients. Some of these — like protein — help produce substances the body can’t make, like essential amino acids.
Protein is also partly responsible for creating peptide hormones. These endocrine regulators influence many physiological processes, like energy metabolism, stress, reproduction and appetite. A protein-rich diet suppresses the hunger hormone ghrelin and stimulates the production of chemicals associated with feeling full, like peptide YY and glucagon-like peptide-1.
Experts recommend consuming 15-30 grams of protein per meal. A protein deficiency can impede the production of protein-derived hormones and subsequently affect metabolism.

Sedentary Lifestyle

Staying inactive for extended periods leads to a host of health issues, like metabolic dysfunctions. Moreover, it increases the risk of insulin resistance and changes the circulation of sex hormones. Increased sedentary time can also elevate the incidence of cancer and heart disease.
Exercise is a natural antidote for many hormonal and health issues caused by being dormant. Aerobic exercise can reduce adrenaline and cortisol, which are both stress hormones. Moving encourages the production of endorphins, which boost mood and increase pain resilience.
Include a gym session in your morning routine to address imbalances in these biochemicals.

Environmental Toxins

Your naked eyes may fail to see it, but the surroundings are full of pollutants.
Researchers recently found that exposure to fine particulate matter and nitrogen dioxide can cause a further decline in estrogen levels during menopause. Estrogen is women's major sex hormone. Its decrease in midlife can trigger troublesome symptoms, such as hot flashes and sleep disorders. Experts suspect air pollution to be one of the factors why many women experience premature menopause and have low volumes of certain hormones.
Improving indoor air quality is one defense against environmental toxins. Install a purifier to remove dirt and harmful chemicals from your home.

Stop Harming Your Hormones

The key to hormonal health is to limit exposure to toxins in personal care products, get enough sleep and move more. Learn stress management skills to keep cortisol at bay, eat wholesome foods and do something to improve indoor air quality. Take care of your well-being by establishing these positive lifestyle habits!

About the author: Beth Rush

Beth is the fitness editor at Body+Mind. She writes about how women with PCOS can hack their exercise routines to balance hormones naturally. Shecovers topics like plant-based recipes for athletes and preaching the benefits of green exercise. You can find Beth on Twitter @bodymindmag.