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February 22, 2017

What are Xenoestrogens Doing In My Mascara?! How To Spot & Avoid Endocrine Disruptors

What are Xenoestrogens Doing In My Mascara?! How To Spot & Avoid Endocrine Disruptors | The Family That Heals Together

In our ongoing series on women’s hormones from Krista Goncalves, BSc, CHN, RNC, we’ve learned about how hormones function, as well as what happens when they don’t function well. Today, Krista’s telling us about the hidden substances (called xenoestrogens) we encounter daily that could be wrecking our hormones- and how to avoid them. -Jaclyn

We’re going to lay out all the ways we can “detox” our diet, personal environment, and lifestyle for better hormonal health, more energy, better sleep, and, of course, to rediscover your optimal weight- just by dumping some toxic beauty baggage.

All of our dirty little beauty secrets are about to be revealed, so let’s learn more about how to tidy up our bath, beauty, and home cleaning routines.

What are xenoestrogens?

The National Institute of Environmental Health Science (NIEHS) explains,

Endocrine disruptors are chemicals that may interfere with the body’s endocrine system and produce adverse developmental, reproductive, neurological and immune effects in both humans and wildlife. The damage is believed to be most severe during prenatal or early pregnancy exposure.

Xenoestrogens, more specifically, are types of synthetic endocrine-disrupting chemicals that mimic the “bad estrogens” in our bodies which then negatively impact our hormonal balance overall.

What impact do xenoestrogens have on our health & our hormones?

As we learned recently, when our hormones are out of whack, we start to feel chronically tired, moody, irritable, brain-fogged, and experience sore joints, hair loss, dry skin, and weight loss resistance, leaving us feeling just plain un-sexy!

When we’re routinely exposed to hormone disruptors, they fool our bodies into believing xenoestrogens are our own estrogens, which then cause a number of imbalances.

These fake estrogens may be one of the main reasons why you’re feeling some hormonal disharmony.

Additionally, xenoestrogens are certainly one of the primary causes of a specific type of imbalance called Estrogen Dominance, which we’ll be talking about in the next post in our hormone article series.

According to the NIEHS, endocrine disruptors have the ability to cause damage in three ways:

  1. They mimic naturally-occurring hormones in the body like estrogens, androgens (like testosterone), and thyroid hormones, potentially producing over-stimulation.
  2. They bind to a receptor within a cell and block the correct hormone from binding. The normal signal then fails to occur and the body does not respond properly.
  3. They interfere with the way natural hormones or their receptors are made or controlled, for example, by altering their metabolism in the liver.

Because they are not biodegradable and are stored in our fat cells, xenoestrogens can build up rather easily and have been indicated in many serious health conditions, including: breast, prostate and testicular cancer, diabetes, infertility, endometriosis, early-onset puberty, miscarriages, and obesity- these chemicals are often referred to as ‘obesogens’. (source)

Not your grandparents’ hormone disruptors

It’s no surprise that the world has changed dramatically in the last 50 years, not only with major technological advances, but in our environment too- and not for the better!

We’re inundated with a multitude of toxins and pollution on a daily basis, whereas our grandparents, even our parents to some extent, weren’t bombarded with this vast array of chemicals in their everyday lives.

It’s also a fact that it only takes a rather small amount of xenoestrogen exposure to inflict a negative response. According to Dr. Axe,

Our hormonal systems are so delicate that even tiny exposures to endocrine-disrupting chemicals at key points of development could set us up for disease later in life. We’re talking exposures measured in the parts per billion. To put that into context, it’s like one drop in 20 Olympic-sized swimming pools.

Sources of endocrine disruptors

Here’s what to watch out for as possible sources of endocrine disruptors:

  • lining of cans (BPA)
  • plastics- food storage containers, plastic bags, & drink bottles
  • fragrances & perfumes
  • detergents & other cleaning products
  • shampoo & hair products
  • soaps & other bath products, especially stuff that bubbles!
  • pesticides & conventional produce
  • herbicides
  • dryer sheets & dry cleaning chemicals
  • bleached feminine hygiene products
  • makeup (choose safer makeup here)
  • tap water
  • the inside of microwave popcorn bags
  • children’s pajamas (fire retardants)
  • store receipts
  • sunscreen

How do we rid ourselves of endocrine disruptors & xenoestrogens?

We start with the things we can control in our “personal environment.” This means taking a hard look at our purchasing choices. In addition to the items listed above, look through your kitchen & bathroom cupboards and see how many big brand name products you have.

Now take a look at the ingredient lists of your bath, beauty, & cleaning products, then replace toxic items with safer products.

Endocrine-disrupting chemical names to be aware of:

  1. BPA (bisphenol-A)
  2. fragrance or parfum- look for essential oils instead
  3. parabens
  4. triclosan
  5. sulfates & derivatives
  6. phthalates
  7. dioxins
  8. ureas
  9. atrazine
  10. perchlorate
  11. pfcs (perfluorinated chemicals like PFOAs found in non-stick pans)
  12. organophosphate pesticides
  13. glycol ethers, propylene glycol
  14. petrolatum, mineral oil & paraffin wax
  15. DMDM hydantoin, or methenamine and quaternium-15
  16. Diethanolamine (DEA), Triethanolamine (TEA), Monoethanolamine(MEA)

Unfortunately, that’s just a short list! (Jaclyn’s tip: shop safer beauty products that don’t contain these or other toxic chemicals here.)

Other ways to ditch the dirt & detox the fake estrogens

  • use glass containers whenever possible, and never microwave food in plastic or using plastic wrap to cover it
  • ditch the plastic everywhere possible (Related: plastic-free coffeemakers.)
  • replace your non-stick cookware with alternatives like Teflon free cookware: cast iron, stainless steel, or ceramic cookware (Another good option? Silcone! Read more: is silicone safe for baking?)
  • make your own non-toxic cleaning products- DIY is the new clean, baby! (Jaclyn’s tip: I combine water, a squirt of castile soap, and germ-fighting essential oils in a spray bottle for a cheap and simple all-purpose cleaner.)
  • make your own natural beauty & bath products
  • rethink your birth control- still taking the pill? Time to discuss alternatives with your partner and health practitioner.
  • eat more detoxifying foods like green tea, chia seeds, turmeric, and leafy green veggies- specifically cruciferous vegetables like broccoli, cauliflower, kale, collard greens, and Brussels sprouts. Gently steam and serve them with a bit of good fat like virgin coconut oil or ghee to get the most nutrients out of them.

And lastly, here’s one most people don’t give a second thought about: take off your footwear as soon as you enter your house. You would be shocked at what attaches itself to your shoes!

How to maintain a “xeno-free” lifestyle

Think about it this way- if something is absolutely toxic to ingest, why would you want to put it on your face or your hair, or clean your house (where your children play) with it?

✔ DIY products are the best choice to be xeno-free, and can be a fun family activity. (Jaclyn’s note: my boys love making our homemade magnesium lotion with me.)

Most beauty products are hype & marketing. The kitchen cupboard is often more effective than the drugstore. – Amanda Cook, Author of “Wellpreneur“

✔ If not doing DIY, choose more natural products for your bath, beauty & cleaning product purchases. Shop safer beauty products here.

✔ Buy mostly organic or grow your own organic produce.

✔ Choose fresh or frozen over canned foods.

✔ Choose wild-caught seafood and avoid high-mercury fish.

✔ Drink filtered water and don’t buy plastic water bottles. It needs to be said again- just avoid plastic! (Read: why filtering your water is important.)

✔ Be fragrance free. Did you know that a scent which lasts longer than 15 minutes may actually be toxic to your reproductive system because of the phthalate content?

Does someone you know need this important information about endocrine disruptors & xenoestrogens? Please share!

What are Xenoestrogens Doing In My Mascara?! How To Spot & Avoid Endocrine Disruptors | The Family That Heals Together

By: Krista Goncalves · Filed Under: Beautiful, Blog · Tagged: endocrine disruptors, hormonal health, hormone disruptors, women's health, women's hormones, xenoestrogens

February 12, 2017

DIY Face Scrub with Natural and Organic Ingredients

DIY Face Scrub with Natural and Organic Ingredients | The Family That Heals Together

Even though my primary focus when I started this blog was family health, with a huge emphasis on kids’ health, I’ve been wanting to shift some attention to mamas recently. We’ve been talking about hormones and ways we can take care of ourselves, so I thought sharing this DIY face scrub recipe was a perfect fit.

My DIY face scrub recipe!

I’ve always been obsessed with scrubbing my face. I don’t know why.

I guess it seems as though life tends to build up on your face, ya know? Like, toxins in the air… garden dirt… cosmetics… the boogers my two-year-old tries to feed me to wake me up.

So scrubbing my face always makes me feel like I’m getting rid of the build up of every day life.

Why you should scrub your face

Aside from the obvious reasons above, did you know you should scrub your face regularly for skin health?

Exfoliating helps to unclog pores and prevent blemishes, while also removing dead skin cells that are ready to be sloughed off. Our skin is continuously regenerating itself, and helping it along with an occasional exfoliation can help to turn over fresh, new skin more quickly.

When I worked as an aesthetician, I loved doing microdermabrasion on myself, but these days, both lack of time and the chemical exposure make that a bad choice. I’ve recently been using a natural walnut shell scrub I really like, but a perusal of the label revealed less-than-perfect ingredients.

And while I don’t always strive for perfectionism, I do love a good DIY challenge. (It’s why I enjoy DIY-ing supplements like this one.)

It made perfect sense to make a DIY face scrub, and seemed like it would be easy enough. It was.

I already had some of the ingredients I wanted to use on hand, the others I grabbed easily and inexpensively via Amazon Prime (how did we live before Amazon Prime?).

Note: while this recipe is good for giving your face a good scrub, you wouldn’t want to use it on your delicate eye area.

DIY face scrub ingredients

Here’s what you’ll find in this DIY face scrub recipe:

Ground walnut shells- totally natural with no added ingredients, ground walnut shells are perfect for sloughing away dead skin cells. Get it here.

Organic oils- apricot kernel oil, calendula oil, and jojoba oil are all excellent for nourishing the skin. They have anti-aging and moisturizing properties. Get apricot kernel oil here, calendula oil here, and jojoba oil here.

Emulsifying wax- to give this scrub a little softer, creamier texture, rather than become too thick, I wanted to add a little water. Emulsifying wax is necessary to emulsify the water with the oils. Get it here.

Castile soap- using just a little of this pure, gentle soap helps to give the scrub a little extra cleansing power. I used Dr. Bronner’s in citrus scent to compliment the essential oils, which you can grab here.

Essential oils- not only do the essential oils provide a nice aromatherapy touch, but grapefruit essential oil is a popular oil for skin care because it is a natural anti-bacterial that can help fight acne. It also helps to bring balance to the skin’s natural oils.

Likewise, rosemary essential oil is a natural anti-microbial. Get grapefruit essential oil here and rosemary essential oil here.

NOTE: citrus essential oils may make the skin sensitive to sunlight, so you may want to avoid direct sunlight for 12 hours following use of this DIY face scrub.

Please also note that frequent dipping on your fingertip (especially a wet fingertip!) into the scrub may result in spoilage. To avoid this, I suggest you use a clean utensil of some kind to scoop it out, or consider adding Vitamin E oil like this (a preservative antioxidant), OR store it in your refrigerator (a pain, I know).

Print Recipe

DIY Face Scrub

Prep Time5 minutes mins
Total Time5 minutes mins

Ingredients

  • 1/4 cup ground walnut shell
  • 2 tbsp hot water
  • 2 tbsp organic apricot kernel oil
  • 1 tbsp organic calendula oil
  • 1 tbsp organic jojoba oil
  • 1 tbsp emulsifying wax
  • 1 tsp citrus castile soap
  • 24 drops grapefruit essential oil
  • 6 drops rosemary essential oil

Instructions

  • In a small bowl, combine ground walnut shell and castile soap and stir.
  • In a small saucepan, combine oils and emulsifying wax and heat over low heat until emulsifying wax is melted.
  • Add hot water to oil mixture and whisk to combine and create an emulsion.
  • Add walnut shell mixture and essential oils to emulsion and stir until combined.
  • Store in a jar with an air-tight container.
  • Use about 1/2- 1 tsp and, gently using your fingertips, scrub in a circular motion over your face to exfoliate weekly.

Do you have a DIY-obsessed friend who’d love this DIY face scrub recipe?
Share using one of our links!

DIY Face Scrub with Natural and Organic Ingredients | The Family That Heals Together

By: Jaclyn · Filed Under: Beautiful, Blog · Tagged: diy face scrub, endocrine, face, hello beautiful, hormonal health, hormones, makeup, mama, skin care, women's health

February 8, 2017

What Are Hormones and How Do They Function? Hormones 101

Hormones 101: What Are Hormones and How Do They Function? | The Family That Heals Together

If you’ve ever wondered “what are hormones?”, you’re not alone. We know they’re flowing through our bodies, but what do they actually do? I’m teaming up with Krista Goncalves, BSc, CHN, RNC, to bring you a series on hormones, the first of which you’ll find below. -Jaclyn

What are hormones?

Hormones…what don’t we blame them for?

At some point you’ve probably heard a pregnant woman utter the phrase…“Don’t mind me, it’s just my hormones.” Or how about a parent complaining about their teenager needing an attitude adjustment, only to justify it with “it must just be their hormones.”

While it’s certainly convenient to point the finger at hormones for steering us away from a good mood, clear skin and feeling mentally sharp, we have to remember that they’re really just doing their jobs.

Let’s chat more about what hormones really are and why they govern, or at least have a hand in nearly every process in our bodies.

Let’s get acquainted – what are hormones?

They are basically the chemical messengers of the body. They coordinate and control complex processes like fertility and reproduction, growth and metabolism. They also have a strong influence in other areas such as the functioning of the immune system as well as in our mood, emotions and behavior.

Produced in our endocrine cells and glands, there are about 50 different hormones categorized into 3 major types.

The structure of a hormone determines how it works in the body.

The 3 major classes of hormones

  1. Protein & polypeptide hormones- made of chains of amino acids, these hormones are water soluble and have a hard time getting through the cell membrane, so their receptors are found on the surface of the cell. This type makes up the majority of our hormones. E.g. Insulin – the “fat storage hormone”.
  2. Steroid hormones- made of lipids (mostly cholesterol), steroid hormones are able to easily pass through the cell membrane, so their receptors are located inside the cell. E.g. Cortisol – the “stress hormone”.
  3. Tyrosine-derivatives- these hormones are made up of just one amino acid: Tyrosine. E.g. T4 & T3 (thyroid hormones) – this is the reason why this particular amino acid is critical to thyroid function, and in keeping your metabolism revved up.

By the way, Endocrine means that it functions internally so the products of endocrine glands (hormones) are deposited directly into the bloodstream.

According to EndocrineWeb.com,

Like the nervous system, the endocrine system is one of your body’s main communicators. But instead of using nerves to transmit information, it uses blood vessels to deliver hormones to cells.

This is the opposite to exocrine glands, like our sweat and salivary glands, functioning externally in our bodies whereby their products are shuttled through ducts that open into the epithelium (skin) and not into the bloodstream.

Let’s get functional – how do hormones work?

First, let’s follow along the path of any given hormone:

Start: Endocrine cells/gland (hypothalamus, pineal, pituitary, thyroid, parathyroid, adrenals, thymus, ovaries, testes, pancreas)
→ Hormone produced (e.g. TSH – thyroid stimulating hormone, produced in the pituitary)
→ Enter bloodstream
→ Acts on target cells (e.g. binds to receptors on Thyroid)
→
Action taken (e.g. controls production of important thyroid hormones T4 & T3, essential for maintaining and regulating metabolism, heart & digestive functions, brain development, etc.)
→ Hormone Produced (e.g. T4 & T3)
→ Bloodstream
….and so it goes.

Hormones 101: The Thyroid System | The Family That Heals Together

Additionally, while all cells are exposed to hormones circulating in the bloodstream, not all cells react. Only a hormone’s “target” cells, which have receptors for that specific hormone, will respond to its signal – like a moth going innately to a flame!

When the hormone finally binds to its receptor, it causes a biological response within that target cell. Signaling ends when the circulating hormones are broken down and excreted by the body. (source)

Some examples of hormones & their functions:

Melatonin – created by the pineal gland, melatonin is what dictates your body’s natural circadian rhythm or “body clock”. More melatonin is produced at night when it’s dark.

Seratonin – controls mood, appetite and sleep cycles, and goes hand in hand with melatonin.

Cortisol – produced by the adrenal glands, cortisol is considered the hormone of stress, governing our fight or flight response and is also critical in dozens of other bodily functions.

Testosterone – this sex steroid hormone is important in the development of sex organs, responsible for sex drive, and influences mood & even our motivation levels. It’s not just important in men either – women rely on healthy levels of testosterone too!

Estrogen (estradiol) – this sex steroid hormone is important in regulating the menstrual cycle as well as in maintaining sex drive in men. It also has an effect on recovery of muscle tissue and in brain health.

Progesterone – this sex steroid hormone is a major contributor in supporting and maintaining a healthy pregnancy, and prepares the endometrium (uterine lining) for the possibility of pregnancy.

Growth hormone (GH) – helps to stimulate growth & reproduction of cells. As you can imagine, bodybuilders would be inclined to increase their levels of GH.

Leptin – responsible for satiation, the leptin hormone tells you to stop eating, i.e. decreases appetite while increasing metabolism.

Ghrelin – think of your stomach grrr-owling – this is your hunger hormone. You can imagine what happens when both leptin and ghrelin become dysregulated!

Insulin – this hormone is triggered in response to glucose (sugar) in the bloodstream and is responsible for breaking it down. Due to the propensity toward high-sugar diets, insulin resistance is a major problem these days causing widespread inflammation throughout the body.

Vitamin D3 – why is this on the list? Vitamin D is actually considered a “prohormone” – a pre-cursor to the production of other hormones and why it’s considered a major player in overall hormonal health. Be sure to get adequate Vitamin D, especially in the darker winter months!

Obviously there are many more hormones than just those, and their processes can be quite complicated, and some are not yet clearly understood.

Chemicals that interfere with the function of hormones are known as endocrine disruptors, and we’re going to talk more about these in our Hormone article series.

If you’re interested, and a bit of a physiology nerd like we are, here’s a more comprehensive list of hormones and their actions.

Let’s Communicate – hormones “talk” to each other

Biological crosstalk is when a component of a signal pathway affects the communication of another pathway.

Dr. Sara Gottfried, MD & Author of The Hormone Cure offers the following example of this crosstalk as it relates to hormonal pathways, specifically with Cortisol, Estrogen & Thyroid in women (adapted from interview):

For women, the way that I think about this is that cortisol is really the boss. It has a way of shutting down your other hormones. The idea here is that with the way you perceive stress, you are “texting” your thyroid and probably your ovaries to dial down, to hibernate, that there’s something dangerous going on, and you need to slow things down.

These three different hormones (cortisol, estrogen & thyroid) definitely have crosstalk, and cortisol is what you’re going to make as a top priority. You need cortisol. It raises your blood pressure. It raises your blood sugar. It modulates your immune system. You need cortisol no matter what, and your body is designed to make that a top priority even if it’s at the expense of these other hormones.

In a nutshell, all of our responses to the world around us are signaled by our hormones. How cool is that?

So as you can see, hormones are responsible for much more than just causing moodiness in pregnant women and angry teenagers with acne and cracking voices!

Now that you have a better idea of what hormones are and how they function, the unfortunate reality is that hormone imbalances and endocrine disorders are becoming all-too-common.

Next in the series, we’ll be talking about what can happen in the female system when hormones don’t play nice!

Can you answer the question “What are hormones?”
Share this post using one of our links for friends who’d love to know more.

Hormones 101: What Are Hormones and How Do They Function? | The Family That Heals Together

By: Krista Goncalves · Filed Under: Beautiful, Blog · Tagged: adrenal glands, adrenal health, adrenals, beautiful, cortisol, estrogen, hello, hormonal health, hormones, insulin, what are hormones, women's health

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