11 Simple Rules for Healthy Hormones

Healthy Hormones: Simple Daily Habits for Better Balance

Healthy hormones are the backbone of overall well-being, especially when managing thyroid disease. Yet, balancing them often feels like climbing an endless hill—one hormone out of sync can trigger a cascade effect on the others, leaving us scrambling to regain control.

Rather than diving deep into the science behind it all, let’s focus on simple, everyday habits that can lighten the load on your endocrine system and give your hormones the best chance to thrive.

1. Use glass for healthy hormones

If your great-grandmother wouldn’t have used it, it’s time to let it go. Plastic containers, wraps, and even aluminum foil can leach chemicals called Endocrine Disruptors into your food. Switch to glass or ceramic storage containers instead—they’re more durable, hygienic, and hormone-friendly.

Key Points:

• Replace plastics with glass or ceramic containers.

• Avoid plastic wrap or foil touching your food.

• If your great-grandmother didn’t use it, you probably shouldn’t either.

Study Reference: Plastics contain and leach hazardous chemicals, including endocrine-disrupting chemicals (EDCs) that threaten human health. (endocrine.org)

2. Do not drink out of plastic drink containers

We’ve normalized carrying water bottles everywhere (which is great), but plastic bottles are often hormone havoc in disguise—especially when exposed to heat. Opt for stainless steel or glass bottles instead.

Key Points:

• Say no to plastic water bottles.

• Avoid drinking from bottles exposed to sunlight.

• Choose stainless steel or glass containers.

Study Reference: Endocrine-disrupting properties are found in plastic water bottles.(plasticpollutioncoalition.org)

3. Avoid tinned food

Many canned foods are lined with BPA, a chemical linked to breast cancer and thyroid issues. Frozen alternatives are often a safer choice, or look specifically for BPA-free cans.

Key Points:

• Choose BPA-free cans.

• Opt for frozen over canned.

• Convenience shouldn’t cost your health.

Study Reference: Exposure to BPA from canned food has been linked to hormone disruption, especially in children. (med.stanford.edu)

4. Skip takeaway coffee cups

That convenient coffee cup might be sabotaging your hormones. Both coffee (estrogenic) and the heated plastic lids can disrupt your endocrine system. Carry a reusable travel mug instead.

Key Points:

• Coffee can disrupt estrogen balance.

• Remove the plastic lid if you must drink from a takeaway cup.

• Keep a reusable travel mug handy.

Study Reference: Caffeine consumption can influence estrogen levels in women. (hcplive.com)

5. Limit Chemicals and Pesticides

Chemicals and pesticides are among the worst offenders for hormone disruption. Choose organic produce when possible, and avoid chemical sprays in your home and garden.

Key Points:

• Avoid chemical sprays and pesticides.

• Use natural alternatives like fly traps.

• Organic gardening is a long-term investment in your health.

Study Reference: Perfluorinated compounds (PFCs) can disrupt hormones like estrogen and cortisol. (theecologist.org)

6. Eat Organic Food

Pesticides are potent endocrine disruptors. If you can’t go fully organic, prioritize the most heavily sprayed produce: apples, strawberries, spinach, grapes, and coffee.

Key Points:

• Prioritize organic versions of highly sprayed foods.

• Grow your own if possible.

• Small changes make a big difference.

Study Reference: Organic foods reduce exposure to synthetic pesticides and fertilizers. (health.harvard.edu)

7. Use Organic Skincare

Our skin absorbs everything we put on it. Swap out conventional skincare and makeup products for organic alternatives, starting with essentials like lipstick, foundation, and deodorant.

Key Points:

• Swap conventional skincare for organic alternatives.

• Avoid toxic nail polish and perfumes.

• Small swaps add up over time.

Study Reference: Many skincare products contain endocrine disruptors linked to hormone imbalance. (health.harvard.edu)

8. Avoid Phthalates

These sneaky chemicals hide in plastics, skincare, and even perfumes. They’ve been linked to obesity, diabetes, and thyroid dysfunction. Look for phthalate-free labels.

Key Points:

• Replace plastics with glass or ceramic.

• Choose phthalate-free personal care products.

• Be label-savvy.

Study Reference: Phthalates are recognized endocrine disruptors affecting thyroid and reproductive health. (fertstert.org)

9. Ditch Non-Stick Frypans

Non-stick coatings often contain perfluorinated chemicals linked to thyroid disease and hormone disruption. Cast iron, glass, or ceramic cookware are safer alternatives.

Key Points:

• Use cast iron, glass, or ceramic cookware.

• Non-stick chemicals don’t break down—ever.

• Your health is worth the switch.

Study Reference: Non-stick coatings can affect hormone levels. (theecologist.org)

10. MEDITATE DAILY

Meditation is proven to improve the function of the endocrine and immune systems, which decreases aging and contributes to healthy hormones. It’s our endocrine system that keeps us young and healthy, so as it declines, so does our energy, immunity, fitness, digestion, and ability to deal with stress.

Meditation is a practice, not a one-and-done kind of thing. It takes some dedication, but once you have the hang of it, you often can't go without it.

Key Points:

• Learn to meditate daily.

• Find a guided meditation you love to get started.

• I love this Chakra meditation from Lissette LaRue.

Study Reference: Meditation supports endocrine and immune health. (news-medical.net)

11. PRACTICE 3 YOGA POSES DAILY

Certain yoga poses support endocrine health and reduce cortisol levels.

Recommended Poses:

• Cobra Pose (Bhujangasana)

• Bridge Pose (Setubandhasana)

• Rabbit Pose (Sasangasana)

Key Points:

• Practice one pose daily.

• Notice improvements in flexibility and stress levels.

Study Reference: Yoga reduces cortisol and supports hormone health. (netmeds.com)

Your hormones will thank you for these small but impactful habits!

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.