From Endocrine Disruptors to Detox Heroes: How Food Can Help During Perimenopause

As women navigate the complexities of perimenopause, supporting the body's natural detoxification processes can play a crucial role in maintaining hormonal balance and overall well-being. In our modern environment, we are often exposed to a variety of chemicals that can disrupt the endocrine system, leading to a range of health issues. These substances, known as endocrine disruptors, can be found in everyday products and can have a profound impact on our health, including impacts on fertility, birth outcomes, nervous system damage, cancer, and more. Endocrine-disrupting chemicals (EDCs) are natural or human-made chemicals that may mimic, block, or interfere with the body’s hormones, which are part of the endocrine system. These chemicals are associated with a wide array of health issues.

According to the Environmental Working Group, this is a list of the top 8 endocrine disruptors we are exposed to on a daily basis:

Pesticides:

Used in non-organic crops and food; pesticides impact fertility, birth outcomes, and can cause nervous system damage, cancer, and other health issues.

Phthalates:

Found in plastics and fragrances; phthalates can harm the reproductive and respiratory systems, liver, kidneys, and normal human development.

Parabens:

Present in food and cosmetics; parabens disrupt hormones, harming fertility, reproductive organs, and increasing the risk of cancer.

Perchlorate:

Contaminating water and food; perchlorate disrupts the thyroid system and reduces thyroid function.

Heavy Metals:

Found in personal care products, industrial uses, food, and water; heavy metals can harm the brain, kidneys, developing fetus, and cause obesity and metabolic issues.

PFAS:

Used in products resisting heat, oil, stains, grease, and water; PFAS have been linked to birth defects, liver harm, lower fertility, high cholesterol, obesity, hormone suppression, cancer, and other issues.

BPA:

Present in canned foods, receipts, and plastic containers; BPA can cause learning and behavioral problems, infertility, abnormalities in the brain, nervous system, and heart, diabetes, obesity, DNA changes, cancer, and other disorders.

Oxybenzone:

Found in sunscreens; oxybenzone interferes with the endocrine system, associated with increased risk of breast cancer and endometriosis in exposed adults.

As perimenopausal women, our bodies are taxed differently now than they were previously. Our organs of elimination and detoxification are sluggish, not functioning as well as they used to. We are already dealing with changing hormones and do need the extra burden of endocrine disruptors and toxins. While most of these are plentiful in the environment and difficult to avoid, there are ways to support our bodies to help eliminate these chemicals. Detoxification support includes saunas, dry brushing, IV therapy, herbal therapy, yoga, breathing techniques and facilitated detoxification plans. While these are all fantastic options, they can be time consuming and expensive. As women in our 30s and 40s, our time and money for those options can be in limited supply.  Here are 13 foods that can be easily incorporated into your weekly eating to help support your organs of elimination. 

1. Cruciferous Vegetables

Let's begin with the superheroes of detox: broccoli, cauliflower, Brussels sprouts, and watercress. These veggies contain compounds that boost liver enzymes, making it easier for your body to eliminate toxins and, importantly, helping to balance and detoxify excess hormones.

2. Berries

Blueberries, strawberries, and raspberries are packed with antioxidants. They're like little scavengers, helping neutralize free radicals and supporting overall detoxification.

3. Garlic

Embrace the power of garlic! It contains sulfur compounds, such as allicin, which assist your body in eliminating toxins. Allicin has been shown to activate detoxification enzymes in the liver.

4. Turmeric

Turmeric, thanks to its active compound curcumin, offers remarkable anti-inflammatory and antioxidant properties. It's a liver detoxification champion.

5. Avocado

The creamy and delicious avocado is rich in glutathione, a potent antioxidant that helps your liver remove harmful substances from your body. Glutathione is like the chief conductor in your detox orchestra, orchestrating the elimination of toxins.

6. Artichokes

Artichokes are your liver's best friend. They promote bile production, which is essential for digestion and detoxification.

7. Cilantro

Cilantro is a detox dynamo. Its unique properties are known to chelate heavy metals, which means it binds to these harmful substances and helps remove them from your body.

8. Beets

The beautiful beet, with its betalains, supports liver detoxification and healthy digestion. Betalains are pigments with powerful antioxidant and anti-inflammatory properties. They also support the body in the removal of toxins.

9. Parsley

Don't underestimate the power of parsley. With its high chlorophyll content and antioxidants, it aids your body in eliminating toxins and supports your kidneys.

10. Cranberries

Cranberries play a vital role in supporting urinary tract health. They deter the attachment of harmful bacteria, assisting in the flushing out of toxins.

11. Cucumber

Stay hydrated with cucumbers. Their natural diuretic properties promote toxin elimination through increased urination.

12. Seaweed

Various seaweeds, including nori, kombu, and wakame, are rich in minerals and chlorophyll. They aid in the removal of heavy metals and other toxins from your system.

13. Wasabi

Wasabi, that spicy green condiment you love with sushi, has a unique talent: it stimulates the production and activity of detoxification enzymes in your liver. Glucosinolates in wasabi, when broken down into isothiocyanates, work wonders for your body's detox processes. This makes wasabi a flavorful and healthful addition to your diet, aiding your body in its natural detoxification efforts.

By making these foods a part of your regular meals, you're not only supporting your body's detox efforts but also taking significant steps toward improved overall health.

References

https://www.niehs.nih.gov/health/topics/agents/endocrine

https://www.ewg.org/consumer-guides/ewgs-guide-endocrine-disruptors