Tag: stress reduction

Hormone Disruptors: Hidden Toxins That May Be Affecting Your Health

pammunkholm

Adopt the pace of nature: her secret is patience.

-Ralph Waldo Emerson

When you’re living with chronic pain, migraines, fatigue, hormonal changes, or an autoimmune condition, every ounce of energy matters.

So it can be frustrating to discover that many of the products we use every day may be working against us.

The reality is that we live in a world filled with chemicals, pollutants, and environmental stressors. While our bodies are remarkably resilient, they weren’t exactly designed for a daily cocktail of synthetic fragrances, plastics, pesticides, and mystery ingredients with names that sound like they belong in a chemistry textbook.

I recognize that in speaking on this topic, I now resemble a kooky, woo woo spokeswoman for all things unconventional. But stick with me.

If you’ve ever looked at an ingredient label and thought, “I have no idea what any of these words mean, but I’m about to put them directly on my skin,” you’re not alone.

I’ve reached the age where reading labels is apparently one of my hobbies.

Welcome to the wacky world of hormone disruptors.

What Are Hormone Disruptors?

Hormone disruptors, also called endocrine disruptors, are chemicals that interfere with your body’s endocrine system, the network responsible for producing, transporting, and regulating hormones.

Think of hormones as your body’s communication system. They send messages that help regulate everything from sleep and metabolism to mood, reproduction, energy, and immune function.

Hormone disruptors can interfere with those messages by:

  • Mimicking natural hormones
  • Blocking hormone receptors
  • Altering hormone production
  • Affecting how hormones are transported or eliminated

In other words, they’re the equivalent of someone repeatedly hitting “reply all” on emails that were never meant for them.

My hormones wake up everyday and choose unpredictability. They have the organizational structure of a flock of startled geese.

Why Does This Matter?

For years, many people with chronic conditions have been told that their bloodwork is normal, their tests look fine, and everything appears to be functioning as expected.

Meanwhile, they’re exhausted.

They’re in pain.

They’re dealing with migraines, inflammation, brain fog, sleep disturbances, mood changes, or symptoms that don’t fit neatly into a box.

Hormone disruptors aren’t necessarily the cause of these conditions.

But if your body is already managing chronic inflammation, pain, migraines, fatigue, hormonal changes, or autoimmune symptoms, reducing unnecessary stressors may give your system one less thing to deal with.

It’s not a cure.

But every little bit of support matters.

Symptoms That May Be Linked to Hormone Disruption

Hormone disruption can show up in many different ways
Some common symptoms include:

  • Fatigue
  • Brain fog
  • Sleep disturbances
  • Mood changes
  • Anxiety
  • Weight gain or difficulty losing weight
  • Headaches and migraines
  • Skin issues
  • Fertility challenges
  • Irregular menstrual cycles
  • Low libido
  • Increased inflammation

The challenge is that many of these symptoms overlap with chronic illnesses, making hormone disruption difficult to identify.

Which is somewhat rude, if you ask me.

My Experience

When I first started learning about hormone disruptors, I had two reactions.

First:

“Well, that’s concerning.”

Second:

“There is absolutely no way I can afford to replace everything I own, let alone find the time and energy to make everything!” (mentally checks out of this topic)

Thankfully, I’ve since learned that reducing exposure isn’t about perfection.

It’s about making practical choices that support a body that’s already working hard.

Because if the wellness industry had its way, I’d be replacing every item I own by Tuesday. And while I appreciate the enthusiasm, my budget and my sanity have other things to do.

Where Are Hormone Disruptors Hiding?

Unfortunately, they’re not hiding very hard.

Personal Care Products

  • Shampoo
  • Conditioner
  • Hair products
  • Lotions
  • Makeup
  • Perfumes
  • Deodorants
  • Nail polish

Household Products

  • Air fresheners
  • Scented candles
  • Dryer sheets
  • Fabric softeners
  • Cleaning products

Food Storage and Packaging

  • Plastic food containers
  • Plastic water bottles
  • Plastic wrap
  • Certain canned food linings
  • Some non-stick cookware

Environmental Sources

  • Pesticides
  • Herbicides
  • Some furniture treatments
  • Certain stain-resistant coatings

One of the most common concerns is simply the ingredient listed as:

Fragrance

That single word can represent dozens. Or sometimes hundreds of undisclosed ingredients.

The goal is reducing your overall toxic burden where you reasonably can.

Some labels contain enough syllables to qualify as a spelling bee challenge. At what point does an ingredient list stop feeling informative and start feeling mildly threatening?

A Gentle Approach to Reducing Exposure

Put your garbage bags down.

You don’t need to throw everything away and start making your own soap from dandelions and determination.

You cannot eliminate every toxin.

You cannot control every environmental exposure.

And honestly, trying to do so would probably create more stress than benefit.

The goal isn’t perfection.

Small, sustainable changes tend to be far more effective than dramatic overhauls.

Start with one product.

Then another.

And keep going at a pace that feels manageable.

Homemade Alternatives

One reason many people choose homemade products is because the ingredients are simple, familiar, and transparent.

When you know exactly what’s in something, there’s less mystery.

You may also reduce your exposure to fragrances, preservatives, and other unnecessary additives.

Here are a few of my favourite homemade recipes:

Homemade Deodorant

Recipe @ healthylifetrainer Note: Unlike antiperspirants, which block sweat glands, this recipe functions as a deodorant. It helps control odour while allowing your body to sweat naturally. The other thing to be aware of is its ability to turn into deodorant soup when stored above room temperature. Store it in the cooler if you go camping!⛺️

Homemade All-Purpose Cleaner

Recipe @ lifelovelarson

Homemade Eye Makeup Cleaner

Recipe @ wholenewmom

Homemade Face Wash

Recipe @ Pinterest

A Forest Therapy Practice for Simplifying Your Routine

One of the biggest challenges with reducing hormone disruptors is deciding where to start.

Forest therapy offers a different approach.

Rather than creating a long list of things you have to change immediately, begin with awareness.

Take a slow walk in nature.

Leave your phone in your pocket.

Notice what catches your attention.

Listen to the sounds around you.

Feel the ground beneath your feet.

Allow your nervous system to settle.

When you find a place that feels inviting, sit quietly for a few minutes.

Ask yourself:

  • What products do I use every day?
  • Which products spend the most time on my skin?
  • Which products do I inhale regularly?
  • Which product would be easiest to replace?
  • Which change feels supportive rather than stressful?

Then ask:

“If I could change one thing this month, what would make the biggest difference?”

Forest therapy reminds us that healing doesn’t always happen through doing more.

Sometimes it begins by slowing down enough to notice what our bodies have been trying to tell us.

When I started forest therapy the trees and I got along immediately. Unlike my hormones 😖 😡.

Perimenopause

Slowly losing every chemical that was helping me tolerate people.

Health Is More Than Avoiding Toxins

Removing unnecessary exposures can be helpful.

But building health is equally important.

Sometimes we become so focused on what we should eliminate that we forget what we need to add.

The foundations matter.

Prioritize Sleep

Sleep is when your body repairs, regulates hormones, supports immunity, and recovers from daily stress. Clean up your sleep routine.

Eat Nourishing Foods

Focus on foods that support your body rather than aiming for perfection. Slowly move towards the diet your body needs.

Move in Ways That Work for You

The best exercise is the one your body can recover from. That answer looks different for everyone.

Get Outside

Sunlight helps regulate circadian rhythms, mood, and overall wellbeing. Get out in the first minutes of your day.

Nelipot

English; a rare and poetic word that refers to someone who walks barefoot, one who feels than earth beneath their feet, often implying a connection with nature or a simple, grounded lifestyle.

Put Your Feet on the Ground

Whether you call it grounding, earthing, or simply standing barefoot in the grass, many people report feeling calmer and more connected afterward. I concur.

Spend Time in Nature

Nature lowers stress, restores attention, and creates opportunities for rest and reflection. More than getting outside it is connecting with the natural world.

The forest continues to offer something many modern products can’t: simplicity. The more time I spend in nature, the more I understand why my body keeps asking me to return. The message is clear.

Less fragrance. More forests.

My nervous system is a strong advocate for sunshine, birdsong, and not reading every ingredient.

Why Forest Therapy Matters

Forest therapy isn’t about replacing medicine, specialists, or common sense.

It’s about creating conditions that support healing.

I’ve seen it support people who were struggling.

I’ve also seen it elevate people who were already doing well.

Nature doesn’t ask us to be healthy before we show up.

It simply offers an environment that encourages restoration, resilience, and connection.

Whether you’re managing chronic illness or simply trying to feel your best, time in nature can be one of the simplest and most accessible forms of self-care available.

Turns out one of the healthiest things I can do is wander through the forest looking slightly lost.

Final Thoughts

Nature has never pulled me aside to discuss my skincare routine. I don’t have to be a perfect version of myself before I can join.

It simply reminds me to take the next step.

Sometimes that’s all healing requires.

We can’t control every toxin, every chemical exposure, or every challenge life throws our way. But we can support our bodies through simple, consistent practices.

Sleep. Movement. Nutritious food. Sunshine. Fresh air. Time in nature. Small choices made repeatedly over time often have the greatest impact

Not because they’re dramatic. But because they’re sustainable.

And unlike the mystery bottle hiding under your bathroom sink since 2014, those habits never expire.

Maybe living your best life just means slowing down enough to see how good it already is.

Forest Bathing: Breaking the Pain Cycle

pammunkholm

What if the goal isn’t to eliminate pain? But to change your relationship with it.

Not by forcing positivity. Not by chasing the next miracle cure. But by learning how to stand in a forest, breathe, and gently step outside the storm long enough to see it clearly.

That’s where mindfulness in the forest becomes powerful. Not as an escape from pain, but as a way to interrupt the pain cycle itself.

Benefits don’t emerge from merely experiencing mindfulness as a state. Instead they happen when we cultivate mindfulness as a personal trait.

–@brilliantlegalmind

Breaking the Chains of the Pain Cycle

Chronic pain is never only physical. It is neurological, emotional, and deeply shaped by our stress response.

This is not to say that you don’t experience actual, real, physical, deep pain. Only that our pain experience can be altered according to how we choose to interpret it. Which is especially important in chronic pain when so often there are no answers or treatments.

Pain feeds on:

  • Fear of what’s coming next
  • Hyper-vigilance in the body
  • Frustration over what we’ve lost
  • The endless search for a fix

This creates a familiar loop.

Pain → tension → fear → more pain.

Mindfulness, especially when practiced in nature, doesn’t deny this cycle.

It teaches us how to step out of it.

Don’t stress the ‘could haves’, if it should have, it would have.

MINDFULNESS (n):

“The practice of being aware of your body, mind and feelings in your present moment, thought to create a feeling of calm.”

Finding Harmony: In Nature’s Whispering Wisdom

Mindfulness anywhere can help.

Mindfulness in a forest does something more.

Natural environments gently regulate the nervous system without any concentrated effort on our part:

  • Heart rate slows
  • Breathing deepens
  • Muscles soften
  • The brain shifts from threat mode to restoration mode

Research on shinrin-yoku (forest bathing) shows that time in forests lowers cortisol, reduces blood pressure, and increases parasympathetic nervous system activity (the part of us responsible for rest, repair, and emotional balance.)

In other words, the forest doesn’t erase pain.

It loosens pain’s grip.

Captaining the Currents of Our Existence

Mindfulness helps us understand the waters in which we are swimming.

If you live with chronic pain, the pain is not you.

It is the water around you.

Some days you can float on your back.

Some days you need the survival position.

Some days you just enjoy swimming. (But those days are few and far between.)

Some days you simply tread water and keep breathing.

Mindfulness helps us step just far enough back to see,

This is the water. This is not my identity.

That small shift changes everything.

Untangling Hope: Innovative Lessons for a Brighter Tomorrow

In the podcast Untangle: What Does it Mean to Live a Good, Meaningful Life? Despite the (really) Hard Stuff, philosopher Kieran Setiya reflects on living with chronic pain and the trap many of us fall into. Hoping only for a cure. His story resonates with me. Because it is also my story. Is it yours too?

For years, he moved from doctor to doctor thinking, maybe this one will fix it. When he stopped, something unexpected happened. He felt freedom. Less frustrated. More grounded in how he would actually live his life.

At first, he thought he had rejected hope.

Later, he realized he had simply changed what he hoped for.

Not hope for a magic solution.

Hope for a life that would still feel meaningful. Even if pain remained in the background.

He describes the exhausting seesaw many of us live on:

hope → despair → hope → despair.

And suggests something radical. Getting off the seesaw altogether! That doesn’t mean stop seeing doctors or looking for answers. What it does mean is this.

The real question isn’t:

Should I hope or despair?

It’s,

What is realistic to hope for right now?

Mindfulness in the forest supports exactly this shift. Grounding hope in lived possibility instead of fantasy cures.

Choosing Joy in a Body That Hurts

It’s been said that one person’s joy ride is another person’s panic.

I love riding on the back of my husband’s motorcycle. Joy.

I love sitting at the front of a sailboat as it bounces across the water. Joy.

Someone else might question my sanity.

I don’t like roller coasters that go upside down. Panic.

I have no desire to drive an F1 car. Panic.

I question the sanity of people who enjoy those things. Which made me wonder.

What influences our desires? Our thoughts? Our emotions?

Are we just born joyful or grouchy? And that is how we have to live out our days?

Or do we choose? Can we choose our thoughts, our desires and thereby influence our emotions?

What if, even in a tangled mess of pain, emotions, relationships, and loss, we are allowed to choose joy?

Not reckless joy.

Not denial.

But brave joy.

The kind that says:

I will still step into wonder.

I will still feel exhilaration.

I will still live.

That is what mindfulness in the forest has given me.

I get to decide.

And honestly?

There’s no need for recreational anxiety around here. There’s enough regular anxiety to go around.

Inward Insights: The Wisdom Within

Look within. Within is the fountain of good, and it will ever bubble up, if thou wilt ever dig.

-Marcus Aurelius

The forest helps us dig. Quietly, gently, without force.

Mindfulness reduces activity in brain networks that amplify pain through rumination and emotional reactivity, lowering perceived suffering even when pain remains.

Attention is the rarest and purest form of generosity.

-Simone Weil

When we give attention to our own experience. Without judgment. We change how pain lives in us.

Nature’s Cradle: A Forest Therapy Practice

Interrupting the Pain Cycle (7 minutes)

You can do this in a forest, park, or anywhere you can sense the natural world.

1. Arrive (1 minute)

Stand or sit comfortably. Let your eyes soften. Notice three natural textures. Bark, stone, leaf, snow, or water.

2. External Anchor Practice (2 minutes)

Choose one steady element in the landscape. A tree trunk, rock, horizon line, or patch of ground.

Let your attention rest there. Softly.

When your mind drifts toward pain or worry, gently return your awareness to that anchor.

This shifts the nervous system from internal threat scanning to external safety awareness. Especially helpful if breath-focused practices feel uncomfortable.

3. Name the Water (2 minutes)

Silently say:

This is pain. This is not me.

Notice sensation as experience, not identity.

4. Choose Your Stroke (2 minutes)

Ask yourself:

Do I need to float, swim, or rest today?

Let your body answer.

Mindfully Brave

For a long time, I thought mindfulness meant becoming calmer.

What I didn’t expect was that it would make me braver. Braver about feeling, braver about choosing joy, braver about living fully even when my body hurts.

The forest didn’t take away my pain.

It gave me back my choice.

Key Takeaways

Mindfulness in the forest teaches us:

Pain is real. Suffering is optional. Hope doesn’t have to live on a seesaw.

We can step out of the waters long enough to see them clearly. And then choose how to move within them.

Or as one forest therapy guide once said quietly on a trail,

We don’t come to the woods to escape life. We come to remember how to live it.

Trek Into the Frosty Adventure

If this spoke to you, you may also enjoy my post on finding connection through group forest therapy walks, where I explore how shared presence in nature reduces isolation and builds resilience for people living with pain and fatigue.

Faeloria (n):

The beauty that comes from the wounds you thought would destroy you.

Research at a Glance: Why This Works

Bottom line.

Mindfulness in the forest doesn’t cure pain. But it interrupts the feedback loop that keeps pain amplified by fear, stress, and resistance.

For those interested in the research, check out the following links. Let me know what you think in the comments.

1️⃣ Forest environments reduce stress hormones and activate relaxation responses

The 2010 Shinrin-yoku studies show forests lower cortisol, pulse rate, blood pressure, and increase parasympathetic nervous system activity (relaxation response).

👉 “The Physiological Effects of Shinrin-yoku…” — Environmental Health and Preventive Medicine (Park et al.)

Also see:

👉 Forest bathing reduces cortisol and stress — systematic review on cortisol as a stress biomarker

2️⃣ Forest bathing supports psychological well-being, mood, and anxiety reduction

Systematic reviews and meta-analyses show forest exposure reduces anxiety, depression, and improves emotional well-being.

👉 The effects of forest bathing on psychological well-being 

Additional evidence on emotional and stress benefits of forest settings:

👉 Forest bathing: effects on mood and stress recovery

3️⃣ Forest immersion reduces negative affect and enhances mindfulness & introspection

A recent systematic review shows forest bathing decreases negative effects and enhances mindfulness and introspection. Key components of emotional regulation and pain resilience.

👉 Effects on self-criticism, self-compassion & mindfulness 

4️⃣ Mindfulness and Pain Research : Neuroscience & Catastrophizing

✔ Mindfulness meditation alters how the brain processes pain

Studies show mindfulness meditation changes pain-related brain activity. Indicating real nervous system engagement, not just placebo.

👉 Mindfulness meditation helps reduce pain through distinct neural mechanisms 

✔ Mindfulness is associated with lower pain catastrophizing

Research suggests higher mindfulness traits correlate with lower pain catastrophizing and greater ability to cope with pain.

👉 Trait mindfulness linked to higher pain thresholds & reduced catastrophizing

5️⃣ Mindfulness meditation itself has measurable effects on pain perception

Comprehensive reviews of mindfulness meditation include clinical and experimental insights into how it reduces pain intensity and unpleasantness across conditions:

👉 Mindfulness meditation–based pain relief review

January for the 5 senses:

Sight: late morning and early evening light on bright, blue clear days
Sound: shushing of steps in the snow
Taste: hot teas with honey
Smell: evergreen trees
Feel: the touch of cold noses and toes