Environmental Toxins and Endocrine Disruptors: Hidden Drivers of PMDD
As someone who has lived with PMDD, I know how frustrating it can feel when your body seems to betray you month after month. Often, we look at hormones, diet, or stress levels—and while these are important—they are not the whole story. Increasingly, I see in my practice that environmental toxins and endocrine disruptors play a hidden but significant role in exacerbating PMDD symptoms.
These are chemicals found in everyday items—plastics, cosmetics, cleaning products, even packaged foods—that can mimic or interfere with oestrogens, throwing your endocrine system out of balance. For women with PMDD, who already have heightened sensitivity to hormonal fluctuations, these exposures can amplify mood swings, irritability, anxiety, and physical symptoms.
How Endocrine Disruptors Affect PMDD
Endocrine disruptors, such as BPA, phthalates, parabens, and certain synthetic fragrances, act like oestrogen in the body. They can:
Alter natural hormone signalling
Increase oestrogen dominance
Stress the liver, which is responsible for metabolising excess hormones
Contribute to inflammation, fatigue, and mood dysregulation
In my clinical experience, clients who are diligent about reducing exposure often notice calmer cycles within a few months. One client, “Anna,” noticed that by switching to fragrance-free cleaning products and using glass containers instead of plastic, her premenstrual irritability and bloating became noticeably less intense. While this alone isn’t a cure, it supports the foundation for deeper, root-cause healing.
Practical Steps to Reduce Exposure
You don’t need to overhaul your life overnight. Small, intentional changes can make a real difference:
Plastics: Swap plastic food containers for glass or stainless steel. Avoid microwaving in plastic.
Personal care: Choose paraben- and phthalate-free cosmetics and skincare. Fragrance-free products reduce hidden chemical exposure.
Cleaning products: Opt for natural, non-toxic cleaners or make simple mixes with vinegar, baking soda, and essential oils.
Packaged foods: Minimise consumption of processed foods stored in plastic packaging.
Household air: Regularly ventilate rooms and consider HEPA filters if possible, especially in urban environments.
Supporting Detoxification Naturally
Once exposure is reduced, supporting the liver’s natural detoxification pathways can help your body process and eliminate excess oestrogen and chemicals. I often recommend:
Cruciferous vegetables: broccoli, cauliflower, kale, and Brussels sprouts support estrogen metabolism.
Herbs: Milk thistle, dandelion root, and turmeric gently aid liver function.
Hydration and fibre: Adequate water and plant-rich fibre help flush toxins through the digestive tract.
Mindful practices: Reducing stress enhances liver and adrenal function, indirectly supporting hormonal balance.
In practice, I combine these dietary and herbal strategies with nutrient support, trauma-informed emotional healing, and nervous system regulation. This integrated approach allows women to address the root causes of PMDD, rather than simply masking symptoms.
Small Changes, Big Impact
Addressing environmental toxins isn’t about perfection; it’s about creating conditions that allow your body to regulate hormones naturally. Many of my clients report that simply being mindful of chemical exposures, paired with liver-supportive nutrition and gentle lifestyle adjustments, creates a noticeable reduction in PMDD severity over time.
Ultimately, healing PMDD involves recognising the multiple layers influencing your body—from nutrition and stress to environmental exposures and emotional patterns. By taking a holistic, informed approach, you can reclaim your cycles, your mood, and your sense of control over your health.
Camilla Brinkworth is a professional naturopath, trauma-informed emotional healing practitioner, and Family Constellations facilitator with lived experience of PMDD. Through PMDD Naturopath and Camilla Clare Holistic Health, she supports women worldwide in overcoming PMDD using nutrition, herbal medicine, nervous system regulation, and environmental awareness.