The Hidden Toxins in Your Home That Are Making Your Perimenopause Symptoms Worse
Feeling exhausted despite sleeping? Hot flushes getting worse? Brain fog that won't shift?
You've probably blamed perimenopause. And you're not wrong.
But what if I told you that the air freshener in your bathroom, the plastic container you microwaved your lunch in, and the "clean cotton" scented cleaning spray under your sink are all making your symptoms worse?
Here's what most women don't realise: the everyday toxins in your home act as endocrine disruptors, meaning they interfere with your hormones. And when your hormones are already in chaos from perimenopause, adding more disruption is like throwing petrol on a fire.
Let me explain what's actually happening, and more importantly, what you can do about it.
Why Perimenopause Makes You More Vulnerable to Toxins
First, let's talk about what's going on in your body during perimenopause.
Your oestrogen levels are fluctuating wildly. Your progesterone is dropping. Your liver is working overtime trying to metabolise and clear these changing hormones.
Now add environmental toxins into the mix.
Many of these chemicals - found in cleaning products, plastics, personal care items - mimic oestrogen in your body. They're called xenoestrogens, and your body can't tell the difference between real oestrogen and these fake versions.
Result?
More hormonal chaos. Worse symptoms. Your already-struggling liver now has to deal with clearing out both your natural hormones AND these synthetic hormone disruptors.
No wonder you feel awful.
The 5 Hidden Sources of Toxins in Your Home (And How They Affect Perimenopause)
The Air You're Breathing Inside Your Home
Here's something that shocked me when I first learned it: indoor air can be up to 5 times more polluted than outdoor air.
Think about it:
That "fresh linen" air freshener plugged into your hallway
The scented candles you light every evening
The cleaning spray you use on the kitchen counters
The new sofa that's still "off-gassing" chemicals
The carpet that was fitted last year
All of these release volatile organic compounds (VOCs) into the air you're breathing all day, every day.
How this worsens perimenopause symptoms:
These chemicals disrupt your endocrine system, adding to hormonal imbalance. They can worsen:
Hot flushes (your body is already struggling with temperature regulation)
Brain fog (neurotoxic effects on top of hormonal cognitive changes)
Fatigue (your liver is working harder to clear everything out)
Mood swings (hormone disruptors affect neurotransmitters)
What to do instead:
✓ Ditch the air fresheners - all of them. Plug-ins, sprays, scented candles with synthetic fragrances. If you want scent, use essential oils sparingly (and properly - not synthetic "fragrance oils"). I have a couple of diffusers that you add a few drops of essential oil and water to.
✓ Open your windows - even for 10 minutes a day. Fresh air circulation reduces indoor pollutants dramatically.
✓ Choose natural cleaning products - or make your own (white vinegar, bicarbonate of soda, and water clean almost everything). Nancy Birtwhistle is a great person to follow on |nstagram for green cleaning tips.
✓ Get houseplants - spider plants, peace lilies, and snake plants naturally filter air (though don't expect miracles, they help, but ventilation matters more).
✓ When buying furniture, let it "off-gas" - if possible, keep new furniture in a garage or well-ventilated space for a few weeks before bringing it into your bedroom.
2. Your Personal Care Products
Shampoo. Conditioner. Body lotion. Face cream. Makeup. Deodorant. Perfume.
How many products do you put on your skin before you've even left the house in the morning?
The average woman uses 12 personal care products daily, containing over 160 different chemicals. Your skin absorbs much of this.
The main culprits:
Parabens (preservatives in most lotions, shampoos, makeup) - mimic oestrogen
Phthalates (found in fragrances, nail polish, hairspray) - disrupt hormones and thyroid function
Triclosan (in antibacterial soaps) - interferes with thyroid hormones
Synthetic fragrances (in basically everything) - can contain dozens of undisclosed chemicals
How this worsens perimenopause symptoms:
These hormone disruptors add to your already fluctuating hormones, potentially worsening:
Hot flushes
Weight gain (especially around the middle)
Skin issues (your skin is already changing in perimenopause)
Thyroid dysfunction (which often emerges during perimenopause)
What to do instead:
✓ Read ingredient lists - Look for "paraben-free" and "phthalate-free" labels.
✓ Choose fragrance-free - "fragrance" or "parfum" on an ingredient list can hide hundreds of chemicals.
✓ Switch gradually - as products run out, replace with cleaner alternatives. Start with the products you use most or leave on longest (body lotion, face cream).
✓ Use the EWG Skin Deep database - free online tool that rates products for safety (ewg.org/skindeep).
My recommendation: Focus on what you put on your face, underarms, and intimate areas first - these areas absorb more and the chemicals go directly into your bloodstream. I use Wild deodorant and Tropic skincare.
3. Plastic Containers, Bottles, and Food Packaging
You've probably heard of BPA (Bisphenol A). Many products now say "BPA-free!" on the label.
Problem solved, right?
Not quite. They've often just replaced BPA with BPS or BPF - similar chemicals with similar effects.
Where you're exposed:
Plastic food containers (especially when microwaved)
Plastic water bottles
Cling film
Tin can linings
Plastic-wrapped foods from the supermarket
Receipts (thermal paper is coated in BPA - it absorbs through your skin)
How this worsens perimenopause symptoms:
BPA and similar chemicals are potent endocrine disruptors. They can:
Increase oestrogen dominance (worsening heavy periods if you're still having them)
Promote weight gain, especially visceral fat (belly fat)
Affect thyroid function
Worsen insulin resistance (already increasing in perimenopause)
What to do instead:
✓ Switch to glass or stainless steel containers - for food storage and water bottles. Yes, it's an investment, but do it gradually.
✓ Never microwave plastic - even "microwave-safe" plastic. Heat increases chemical leaching. Use glass or ceramic instead.
✓ Avoid cling film touching food - especially fatty foods (chemicals leach into fats more easily). Use beeswax wraps or just put a plate on top of the bowl.
✓ Say no to receipts - or at least don't handle them after using hand sanitiser (increases absorption). Ask for email receipts instead.
✓ Choose fresh over packaged - when possible, buy loose vegetables rather than plastic-wrapped. Take your own containers to markets or butchers.
Quick win: Replace the plastic container you use most often (probably your lunch box) with a glass alternative this week.
4. Non-Organic Foods (Pesticides and Herbicides)
I know. Organic food is expensive. I'm a mum of three boys, I completely understand.
But here's what you need to know: pesticides and herbicides are hormone disruptors. They accumulate in your body over time, and your liver has to work to clear them out.
Remember: your liver is already working overtime in perimenopause, metabolising fluctuating hormones.
The main concerns:
Glyphosate - the most widely used herbicide, classified as a probable carcinogen, disrupts gut bacteria
Organophosphates - affect thyroid function and the nervous system
Atrazine - feminises male wildlife, clearly a hormone disruptor
These accumulate in fatty tissues (including your brain, which is 60% fat).
How this worsens perimenopause symptoms:
Pesticides can:
Disrupt your already-chaotic hormones
Damage your gut microbiome (which affects hormone metabolism and every perimenopause symptom)
Increase inflammation
Worsen brain fog and cognitive issues
Contribute to weight gain
What to do instead:
✓ Prioritise organic for the "Dirty Dozen" - these foods have the highest pesticide residues:
Strawberries
Spinach
Kale
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
Bell peppers
✓ Don't worry as much about the "Clean Fifteen" - these have the lowest pesticide residues (avocados, sweetcorn, pineapple, onions, papaya, etc.)
✓ Wash everything thoroughly - even organic produce. Soak in water with white vinegar or bicarbonate of soda for 10 minutes.
✓ Buy British and seasonal - often uses fewer pesticides than imported produce.
✓ Grow your own - even if it's just herbs on a windowsill or tomatoes in a pot. Zero pesticides, maximum freshness.
My realistic approach: I buy organic for the foods my family eats most often and anything on the Dirty Dozen list. Everything else, I wash thoroughly and don't stress about it. I try and buy beans and chopped tomatoes in jars rather than cans.
5. Electromagnetic Fields (EMFs)
This one's controversial, and I'll be honest: the research is still emerging. But here's what we know so far.
We're surrounded by EMFs from:
Mobile phones (especially held against your head)
Wi-Fi routers
Bluetooth devices
Smart meters
Laptops on your lap
Electric blankets
Clock radios by your bed
How this might worsen perimenopause symptoms:
Some research suggests EMFs may:
Disrupt sleep (and you already can't sleep in perimenopause)
Affects melatonin production (needed for sleep and hormone regulation)
Increase oxidative stress (contributing to accelerated ageing and symptoms)
Impact nervous system function (hello, anxiety and brain fog)
What to do instead:
Look, I'm not suggesting you throw away your phone or live off-grid. But reducing unnecessary exposure makes sense:
✓ Keep your phone away from your body - use speakerphone or headphones for calls, don't carry it in your bra or trouser pocket.
✓ Turn Wi-Fi off at night - you're not using it when you're asleep anyway. Most routers have a timer function.
✓ Don't sleep with your phone by your head - charge it across the room, or better yet, in another room. Use an old-fashioned alarm clock.
✓ Laptop on a desk, not your lap - especially if you're on it for hours.
✓ Airplane mode when not needed - on your phone and tablet, especially for children.
✓ Wired over wireless - if possible, use wired internet connections rather than Wi-Fi for devices that stay in one place (desktop computer, TV).
The bottom line: We don't have conclusive proof that EMFs at current exposure levels cause serious harm. But we also don't have proof they're completely safe. In perimenopause, when your body is already under stress, reducing unnecessary exposures seems sensible.
But Don't Panic - Small Changes Make a Difference
I know this feels overwhelming.
You're reading this thinking: "Great, so everything in my house is poisoning me. Now what?"
Here's the truth: you don't need to overhaul your entire life overnight.
In fact, trying to do that will just stress you out more (and stress worsens perimenopause symptoms too).
Your Realistic 4-Week Detox Plan (No Overwhelm, Just Action)
Week 1: Air Quality
[ ] Throw out air fresheners and heavily scented candles
[ ] Open windows for 10 minutes daily (even in winter)
[ ] Switch to one natural cleaning product (start with the one you use most)
Week 2: Personal Care
[ ] Check ingredient lists on your most-used products
[ ] Replace one product with a cleaner alternative (start with deodorant or body lotion)
[ ] Switch to fragrance-free where possible
Week 3: Kitchen
[ ] Replace your most-used plastic container with glass
[ ] Stop microwaving plastic (use glass/ceramic only)
[ ] Buy organic versions of your top 3 most-eaten fruits/veg from the Dirty Dozen
Week 4: Bedroom (Where You Spend 8 Hours a Night)
[ ] Remove phone from bedside (charge across the room)
[ ] Turn off Wi-Fi at night
[ ] Wash bedding in fragrance-free detergent
[ ] Assess your mattress - is it old and off-gassing? (Don't replace unless needed, but be aware)
That's it. Four small changes per week. Manageable, affordable, effective.
Why This Matters Even More in Perimenopause
Your body in perimenopause is already working incredibly hard:
Metabolising fluctuating hormones
Managing inflammation
Dealing with increased oxidative stress
Coping with sleep disruption
Handling insulin resistance
Supporting your changing gut microbiome
Adding a daily dose of hormone disruptors, neurotoxins, and inflammatory chemicals is like asking someone running a marathon to also carry a backpack full of bricks.
When you reduce your toxic load, you're giving your body a fighting chance.
You're allowing your liver to focus on clearing your own hormones rather than synthetic chemicals.
You're reducing the inflammatory burden.
You're supporting your body to do what it's trying to do: navigate this transition.
The Supporting Strategies That Help
Reducing toxin exposure is important. But your body also needs support to clear out what's already accumulated.
Support your detox pathways:
✓ Drink plenty of water - helps your kidneys flush out toxins (2 litres daily minimum)
✓ Eat fibre - binds to toxins in your gut and carries them out (vegetables, flaxseeds, chia seeds)
✓ Support your liver - cruciferous vegetables (broccoli, cauliflower, kale), leafy greens, garlic, onions
✓ Sweat regularly - exercise, sauna or hot bath with magnesium salts added (your skin is a detox organ too)
✓ Get enough sleep - your brain detoxes during deep sleep (ironic, I know, when perimenopause ruins sleep)
✓ Manage stress - chronic stress impairs detoxification pathways
✓ Support your gut - a healthy microbiome helps metabolise and eliminate toxins (fermented foods, diverse plant foods)
What About Supplements?
I'm often asked: "Should I do a detox cleanse? What supplements help?"
Here's my honest answer: Your body already has detox organs (liver, kidneys, skin, lungs, gut). They work 24/7. You don't need a 7-day juice cleanse.
What you DO need is to:
Reduce what's coming IN (which we've covered)
Support what's going OUT (which the strategies above address)
That said, some supplements can support detox pathways in perimenopause:
Magnesium glycinate - supports over 300 enzymatic reactions including detox pathways, helps sleep
B vitamins (especially B6, B12, folate) - support liver detoxification
Vitamin D -its advised that we take this from October to April in the UK (it’s advisable to get your levels tested first so you know how much to take)
Omega-3s - reduce inflammation, support hormone balance. Bare Biology is a nice brand.
But: Please don't self-prescribe supplements based on a blog post. Work with a qualified practitioner who can assess YOUR specific needs.
The Bottom Line
You can't avoid every toxin. We live in the modern world, and that comes with modern exposures.
But you CAN significantly reduce your daily toxic load with simple, affordable swaps.
And in perimenopause, when your body is already under hormonal stress, reducing these exposures can make a genuine difference to how you feel.
This isn't about perfection. It's about progress.
Start with one change this week. Just one.
Maybe it's throwing out the air fresheners.
Maybe it's switching your plastic lunch container to glass.
Maybe it's buying organic apples instead of conventional.
One change. This week.
Then next week, add another.
Small changes, consistently applied, create significant results over time.
Your perimenopause symptoms might not disappear completely (the hormonal transition is real and needs addressing), but reducing your toxic burden will help your body cope better with the transition.
You deserve to feel as good as possible during this phase of life.
And sometimes, feeling better starts with what you take OUT of your home, not what you add in.
What's Next?
Want personalised support?
If you're struggling with perimenopause symptoms and want to understand what YOUR specific body needs, including whether environmental toxins might be a factor for you - let's talk.
I offer 1:1 nutritional therapy where we:
Assess your complete health picture
Identify your specific triggers and imbalances
Create a personalised plan that fits YOUR life
Support you through implementation
Not ready for 1:1 support? Join my email list for weekly evidence-based tips on navigating perimenopause, improving sleep, and supporting your gut health - all in plain English with actionable takeaways.
I hope this helps!
Catherine x
This blog post is for educational purposes and is not intended to replace medical advice. Always consult your GP for health concerns, especially regarding perimenopause symptoms.