Bottled soft drinks, pesticides, plastic containers, and canned food may not seem like they have much in common, but they all contain toxins that can interfere with your hormones and potentially lead to heart disease. These substances, known as xenoestrogens, are pollutants that can mimic estrogen in your body and cause harm.
DDT, a banned pesticide, was one of the first pollutants recognized to be a xenoestrogen. Despite it being illegal to use in the U.S., traces of it can still be found in the environment. DDT has already been linked to birth defects and diabetes.
Researcher Diana Teixeira explains, “After the body breaks down DDT along with similar pesticides, chemical remnants called metabolites accumulate in women’s fat tissue. When higher amounts of these environmental estrogens collect in the fat tissue, it can compromise the protective effect the body’s natural estrogen has on a premenopausal woman’s heart health. This leaves women at increased risk of developing cardiovascular disease and inflammation.”
In one study, researchers examined the xenoestrogens in the fat tissue of over 120 overweight women undergoing surgery. Using a heart health index called the Framingham risk score, they determined each woman’s chances of having heart problems within the next 10 years. The analysis showed that in premenopausal women, those with the highest concentrations of xenoestrogens in their belly fat had the greatest chances of having high blood sugar, high inflammation, and high risk for cardiovascular disease.
According to Teixeira, “Our findings show that endocrine-disrupting chemicals tend to aggravate complications of obesity, including inflammation and cardiovascular disease risk, in premenopausal women.”
Reducing Exposure to Xenoestrogens
To minimize exposure to xenoestrogens, avoid using pesticides in your home or on your lawn. Neem oil is a more natural choice that doesn’t affect your hormones. Another tip is to never heat food in plastic containers on the stove or in the microwave—even if the packaging states that it’s safe. Higher temperatures can cause xenoestrogens to migrate from the plastic into your meal.
Fighting Back Naturally
There’s also a natural way to fight back and remove excess estrogen from your body. Indole-3-carbinol (I3C), a substance derived from broccoli and other cruciferous vegetables like cauliflower, cabbage, kale, Brussels sprouts, bok choy, and collard greens, can help offset the hormonal-disrupting effects of xenoestrogens.
To get the full effect of their beneficial phytochemicals, consume some of these vegetables raw. Keep in mind that these helpful chemicals can partially break down when heated, reducing their benefits. To supplement, look for a formula that gives you at least 100 mg of I3C a day.
Other Ways to Protect Your Heart
In addition to reducing exposure to xenoestrogens and consuming I3C-rich foods, there are other actions you can take to protect your heart health:
- Regular exercise: Engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. Regular physical activity can help lower blood pressure, improve cholesterol levels, and maintain a healthy weight.
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Healthy diet: Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to maintain a well-balanced diet. Limit added sugars, saturated and trans fats, and sodium to reduce your risk of heart disease.
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Maintain a healthy weight: Carrying extra weight can put additional strain on your heart and increase your risk for heart disease. Aim for a body mass index (BMI) within the normal range (18.5-24.9).
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Manage stress: Find healthy ways to cope with stress, such as engaging in relaxation techniques, deep breathing exercises, meditation, or yoga. Chronic stress can contribute to high blood pressure and other heart health risks.
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Don’t smoke: Smoking is a significant risk factor for heart disease. If you’re a smoker, quitting is the best thing you can do for your heart health.
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Limit alcohol: Excessive alcohol consumption can lead to high blood pressure, stroke, and other health problems. Moderate alcohol consumption is defined as one drink per day for women and two drinks per day for men.
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Get regular check-ups: Visit your doctor regularly to monitor your blood pressure, cholesterol levels, and blood sugar. Early detection and treatment of any potential issues can help maintain overall heart health.
By taking these steps to protect your heart and reduce exposure to xenoestrogens, you can lead a healthier, more heart-friendly lifestyle.
