4 Pillars of Women’s Health 🌳 A Healthy Environment

The human body is in constant communication with our external environment. A case in point is how our sleep–wake cycle is regulated by light.

But beyond that, the air we breathe, the products we use, where you get your food from, and where you spend your time are data your body interprets, absorbs, and ultimately reacts to.

Women’s biology makes them uniquely sensitive to environmental factors. For example, fat tissues, which women naturally have more of, tend to store lipophilic (fat-loving), harmful chemicals like BPA and phthalates, instead of getting rid of them from the body. [87]

This risk is further compounded by other social factors such as poverty, gender inequality, and gender invisibility. [88] For instance, money can make women opt for skincare products that are cheap but contain harmful ingredients.

The impact of chemicals

Due to industrialization and poor regulations over the years (some of which persist till today), our environment is saturated with man-made chemicals. Even those that have been banned for many decades remain in the soil and water bodies. Many are very hard to eliminate. [89] Many of these chemicals are endocrine disruptors (EDCs).

Endocrine disruptors

EDCs are substances that act like, block, or interfere with natural hormones in the body, especially oestrogen. Think of them as dupes that trick the body into believing they are the real deal. Xenoestrogens are one of the most common types of EDCs.

Common sources of EDCs include:

BPA (Bisphenol A): Found in some hard plastics and the lining of canned foods. It’s a potent xenoestrogen.
Phthalates: Used to make plastics flexible and found in everything from vinyl flooring to personal care products (often hidden under the word "fragrance"). They are linked to reproductive issues.
Parabens: Used as preservatives in many skincare products like lotions and shampoos. They can also mimic oestrogen.
Polychlorinated biphenyls (PCBs): Popular in many industrial and commercial applications like electrical equipment, due to their non-flammability, chemical stability, and insulating properties.
Brominated flame retardants (BFRs): Found in electronics, sofas, and mattresses to reduce flammability. [90]

Dangers of EDCs to women’s health

The interference caused by EDCs is particularly damning for women because our entire physiology and health is regulated by our hormones.

The damage done by EDCs often falls into three major categories:

1. Reproductive disorders and fertility
EDCs can directly interfere with ovulation. This can lead to irregular cycles and difficulty conceiving. [91]

Exposure to chemicals like BPA and phthalates has been linked to lower egg quality and quantity, contributing to overall female factor infertility. [92] As a matter of fact, there’s a high correlation between the presence of BPA in a woman and infertility. [93]

2. Increased risk of hormonal conditions
EDCs are suspected to play a role in complex, oestrogen-dependent conditions by promoting hormonal imbalance. They can worsen or contribute to the development of:

Endometriosis: By mimicking and increasing the effect of oestrogen, EDCs may stimulate the growth of endometrial tissue outside the uterus, increasing pain and inflammation. [94]
Polycystic ovary syndrome (PCOS): Exposure, particularly during foetal development or early childhood, is suspected to alter hormonal programming that contributes to the development of PCOS later in life. [95] PCOS is a common condition characterised by insulin resistance and androgen excess. [96]

3. Hormone-sensitive cancers
The ability of many EDCs to mimic oestrogen is a major concern for cancers that rely on oestrogen to grow.

Chronic, lifetime exposure to EDCs has been identified as a factor that may increase the risk of breast cancer and other hormone-sensitive tumours. [97]

Minimising EDC exposure

Avoiding EDCs completely is virtually impossible, but reduction is a more feasible prospect for most people. So, what exactly can you do?

Replace plastic food storage containers and water bottles with glass, stainless steel, or ceramic, and never microwave your food in plastic.
Swap non-stick pans, which can release harmful endocrine disruptors when scratched or overheated, with cast iron, stainless steel, or ceramic-coated cookware.
Opt for fragrance-free products or those scented only with essential oils rather than those with "fragrance" or "parfum" listed in the ingredients. Many cosmetic makers hide dozens of EDCs under these terms. Generally, choose products with shorter ingredient lists and brands that are transparent about their ingredients.
If you must buy anything in a plastic bottle, ensure they are labelled with any of #1, #2, or #4 recycling signs.
Generally, read product labels carefully.
Limit the use of pesticides in the home. In the same vein, wash fresh produce with running water to rid them of herbicides and pesticides.

Impact of pollution on women’s health

In researching this section, I was dumbfounded at the depth of damage air pollution can inflict on women. And while men are also impacted by pollution, women are impacted more. [98]

For starters, fine particulate matter (PM2.5) (particles that are 2.5 microns or less in size) find their way into your bloodstream, where it wreaks all kinds of havoc.

A very large cohort study of 15,870 breast cancer cases revealed that PM2.5 was associated with increased risk of oestrogen receptor–positive breast cancer. [99]

PM2.5 also leads to oxidative stress [100], which has been linked with increased female infertility and poor egg quality. [101] There’s also enough evidence to suggest that air pollution affects menstrual cycle regularity. [102]

Pregnant women, in particular, face higher risks. Exposure to PM2.5 is linked to complications such as preeclampsia, low birth weight, and developmental delays in early childhood. Unfortunately, new research also points to damage PM2.5 does on a cellular level. [103]

Researchers at Harvard found that PM2.5 exposure can disrupt your body’s ability to regulate immune responses, leading to increased inflammation in both the pregnant women and foetuses. This increased inflammation increases the odds of pregnancy complications. [102]

Scientists also found a correlation between exposure to air pollution and depressive and anxiety symptoms. Exposure to PM2.5 and other pollutants like nitrogen dioxide and ozone increases the risk of depression or anxiety in pregnant women. [103] This correlation remains true in women who are not pregnant. [104]

It’s remarkable to think that the very air we breathe can influence our mental health.

How to protect yourself against air pollution

1. Know your air: Use an app or website (like the EPA's AirNow.gov or the European Air Quality Index App) to check the daily Air Quality Index (AQI) in your area. On days when it’s high (orange, red, or purple), take precautions like wearing a well-fitting N95 or KN95 mask if you need to be outdoors or deciding to keep windows closed.

2. Make indoors safer: Did you know that the air indoors is about 2–5 times more polluted than outdoors? It can even rise as high as 100 times more sometimes. [105] Since you spend most of your time indoors, it’s imperative to make your home much safer by:

Investing in a high-quality HEPA (High-Efficiency Particulate Air) filter in your home, particularly your bedroom where you spend consecutive hours.
Ventilating smartly. On good air quality days (green or yellow), open windows and let fresh air in. On high-pollution days, keep them closed.

3. Limit strenuous outdoor exercise on high-pollution days.

4. Strengthen your body’s defence by consuming more antioxidant-rich foods that contain sulforaphane (broccoli and broccoli sprouts), vitamin C (berries and citrus), and omega-3 fatty acids (salmon and walnuts). These nutrients help the body fight inflammation and bolster the immune system.

Impact of noise

Noise is another environmental pollutant that women must be wary of. High noise levels cause stress, damage hearing, disturb sleep, and generally be a nuisance, all of which have serious health implications.

For perspective, the World Health Organization reports that “over a million healthy life years are lost every year from traffic-related noise in the western part of Europe.” [106] And that’s traffic noise alone.

Researchers in Denmark found that traffic noise 10.2 decibels higher than average (55–60 decibels) was associated with a 14% increased infertility risk in female participants over 35. [107]

Pregnant women are also at risk. Noise above 115 dBA (like from a chainsaw) can travel into the womb and damage a developing foetus's hearing. [108] Research also shows that women exposed to high levels of noise during pregnancy experienced worse outcomes than those who weren’t. [109]

Noise isn't just a simple annoyance; it's a potent environmental stressor with specific, measurable impacts on female reproductive and overall health. Like chemical toxins, chronic noise pollution sends a constant "danger" signal to the nervous system. [110]

Noise activates the hypothalamic–pituitary–adrenal (HPA) axis, your body’s stress centre, flooding your system with cortisol and adrenaline. [110]

All in all, avoid noisy environments as much as you can. Stay away from the source of noise if you have to be in a loud room, especially if you’re pregnant. Limit noise in your bedroom for sound sleep.

A note on climate change and women’s health

There’s a growing body of evidence on the effect climate change has on women’s health. The health disparities between men and women persist.

For starters, increasing temperatures from climate change “affect the production and levels of key hormones,” leading to issues like irregular menstrual cycles and hormonal imbalance. [111]

Research also suggests that menopause symptoms like hot flashes and night sweats worsen under high temperatures. [112]

Climate change may also increase the prevalence of migraines. For every 5 °C increase in temperature, the odds of getting a migraine increase by 7.5%. [113]

Climate change poses risks during pregnancy. Increased temperature during pregnancy, particularly the last trimester, is correlated with smaller size and lower weight in the child’s first year. [112]

Elderly women are disproportionately affected by climate change. The heat wave of summer 2022 in Europe led to “56% more heat-related deaths in women than in men,” with women aged above 80 particularly vulnerable. [114]

With the frequency (2 per year in 1960 vs 6 per year in the 2020s), duration, and intensity of heat waves increasing, women must take rising temperatures seriously to avoid poor health. [115]

Holistic approach to improving your health

Women’s health can’t be compartmentalised. It’s not as simple as saying “exercise more,” “eat clean,” or “avoid chemicals.” The interrelation of all pillars is key.

Chronic emotional stress will disrupt digestion and the menstrual cycle. A supportive friend can be the most effective medicine for anxiety and mood fluctuations. Environmental chemicals can directly sabotage hormonal health.

The four pillars—physical health, emotional wellbeing, meaningful social interactions, and a healthy environment—are deeply interconnected. Oversimplifying your health never helps.

Your body changes through different life stages. Menstruation, pregnancy, postpartum, perimenopause, and menopause all ask something new of you. Learning to listen to your body and honour that information is where true wellness begins.

Getting started and the power of starting small and consistency

Reading this guide may have you excited to make changes to your lifestyle and improve your health.

The most powerful changes come from starting small. Don’t try to overhaul your entire life tomorrow. Instead, read through the pillars and ask yourself: which one needs your attention the most right now?

Maybe your first step is a 10-minute walk after lunch or adding a handful of greens to one meal a day. Perhaps it’s committing to five minutes of quiet time before checking your phone in the morning, or finally downloading that meditation app. Maybe it’s catching up with an old friend by scheduling a phone call.

The power is in the consistency of these small acts, then building up to your main target. You don’t have to do it alone. Here are a few more strategies to stay on track:

Find an accountability partner: Share your goals with a trusted friend. A gentle check-in can be incredibly motivating.
Use technology: Use an app to track your cycle, set reminders to breathe or meditate, or use a habit tracker to build momentum.
Join a community: A fitness class, book club, or online support group reinforces that you’re not alone. Shared experiences are validating and inspiring.
Be patient and practice self-compassion: Off days happen. Forgetting a habit or eating something unplanned is normal. Be kind, pick yourself up, and start again tomorrow.
Speak to a professional: When anything seems out of place, seek advice only from certified professionals and women’s health services.

Managing health anxiety

We’ve all experienced symptoms and feared the worst. This anxiety is fuelled when online searches amplify the fear.

The internet can be an amazing tool for health information, but it can also be a terrifying rabbit hole of symptom-checkers.

If you compulsively search for health information, set a boundary. Give yourself a 15-minute time limit and only consult credible sources with well-researched references.

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