You ever walk into someone’s house and get hit with one of those air fresheners that smells like a tropical island? You’re standing there thinking, “Am I supposed to be in Hawaii, or am I in my Aunt Linda’s living room?” It’s like these people just took a can of fake coconut and mango and sprayed it on everything. And don’t even get me started on the candles. Every time you turn around, someone’s got a candle burning that smells like ‘Warm Vanilla Sugar’ or ‘Pumpkin Spice Latte.’

Here’s the thing, though—while you’re out here trying to make your place smell like a Bath & Body Works store exploded, you might actually be messing with your hormones. Yeah, I’m serious. That little candle you light every night, that air freshener you spray after you burn the meatballs? Turns out, a lot of these scented products are packed with chemicals that can throw your whole body out of whack.

We’re talking about something called “endocrine disruptors.” Now, I don’t know about you, but when I hear “endocrine,” I think of something you’d hear in a hospital room. Turns out, it’s all about your hormones—those little things that control everything from your energy levels to whether or not you can fit into your pants. And these scented products? They’ve got chemicals like phthalates and VOCs (yeah, no idea what those are either, but they sound bad), and they mess with your hormones, your metabolism, all that good stuff.

So what’s the deal? Do we stop using everything that smells nice? Do we just walk around with stinky houses and hope for the best? Look, I’m not saying you have to throw out all your candles and live in a cave. But maybe it’s time to take a look at what’s in these products and find some better, healthier ways to make your place smell good without messing up your body.

Trust me, you’ll thank me when you’re not feeling sluggish or wondering why your jeans won’t button. Let’s dive into this, and I’ll show you how to keep your house smelling fresh and keep your hormones in check.

How Scented Candles May Be Hurting Your Health

As a coach focused on helping people over 40 get stronger, leaner, and age better, I’m always reminding my clients that it's not just about the gym or the kitchen. Your environment—the air you breathe, the products you use—plays a significant role in your overall wellness. One area of growing concern is the potential for scented products like candles, air fresheners, and other household items to act as endocrine disruptors. These are chemicals that can interfere with your hormones and cause a range of health issues.

So let’s dig into the science behind these claims and, more importantly, what you can do to protect yourself and your loved ones.

What Are Endocrine Disruptors?

Before we dive into specifics, let's break down what an endocrine disruptor is. The endocrine system is a network of glands and hormones that regulate many of the body’s functions, including metabolism, growth, and reproduction. When something disrupts this system, it can throw off hormonal balance, leading to issues like infertility, weight gain, mood swings, and even certain cancers.

Endocrine-disrupting chemicals (EDCs) are substances that mimic or interfere with the function of hormones. They’re found in a wide range of everyday products, from plastics to personal care items to, yes, even scented candles and air fresheners.

The Problem with Scented Candles and Air Fresheners

Now, I know what you’re thinking: “How can something as innocent as a candle or air freshener be harmful?” Well, it turns out many of these products contain chemicals that could have serious long-term consequences for your health. Let’s take a closer look.

1. Phthalates

Phthalates are chemicals commonly used to stabilize fragrances and make plastics more flexible. They are often found in air fresheners, scented candles, and other fragranced household items. The problem? Phthalates are known endocrine disruptors.

Research shows that exposure to phthalates can interfere with hormone production, particularly estrogen and testosterone, which can impact reproductive health, metabolism, and even increase the risk of certain cancers.

Actionable Tip: Look for phthalate-free labels on any scented products you use in your home. Many natural or organic candles and air fresheners avoid these harmful chemicals. If you're not sure, stick with unscented products or those that use 100% essential oils.

2. Volatile Organic Compounds (VOCs)

Many air fresheners and scented candles release volatile organic compounds (VOCs) like benzene and formaldehyde, especially when burned. These VOCs are harmful not just because they contribute to indoor air pollution, but because they have been linked to endocrine disruption.

Formaldehyde, for instance, has been classified as a human carcinogen and can affect the body's hormone regulation over time. Benzene exposure has also been linked to blood disorders and other health problems.

Actionable Tip: If you’re burning candles, switch to those made of natural materials like beeswax or soy, which release fewer VOCs. And when it comes to air fresheners, open a window for ventilation instead of reaching for that spray can or plug-in.

3. Paraffin Wax Candles

Most commercial candles are made from paraffin wax, a petroleum byproduct. When burned, paraffin wax releases a cocktail of potentially harmful chemicals, including toluene, benzene, and xylene. Some of these chemicals are known endocrine disruptors.

Research published in the journal Science of the Total Environment highlighted that paraffin wax candles emit toxins that can accumulate in poorly ventilated areas and contribute to long-term health risks.

Actionable Tip: Opt for candles made from natural waxes like beeswax or soy. Not only do these alternatives burn cleaner, but they also tend to last longer and emit fewer harmful substances.

4. Synthetic Fragrances and Musks

Many air fresheners and scented candles rely on synthetic fragrances to give them their appealing scents. However, some of these synthetic ingredients, particularly synthetic musks, have been shown to disrupt hormone systems.

Synthetic musks accumulate in the body over time, which could lead to hormone imbalances, reproductive issues, and even developmental problems. A study published in Environmental Science & Technology found that synthetic musks were detectable in human tissue, raising concerns about their long-term effects.

Actionable Tip: Choose products that list all of their ingredients and avoid any that use "fragrance" or "parfum" as a catch-all term, as this often hides a cocktail of synthetic chemicals. Instead, opt for products that use 100% natural essential oils for fragrance.

Why It Matters, Especially as You Age

Now, you might be wondering, “How big of a deal is this, really? It’s just a candle or air freshener, right?”

The reality is, these exposures add up. If you’re using scented candles, air fresheners, and other fragranced products regularly, you’re consistently exposing yourself to a range of endocrine-disrupting chemicals. For those of us over 40, this is particularly concerning because our hormone levels are already naturally shifting. We don’t need extra interference from external chemicals.

Disrupted hormone balance can lead to everything from weight gain to increased stress, difficulty sleeping, and even fertility issues. For women, especially those nearing or going through menopause, adding endocrine-disrupting chemicals to the mix can exacerbate symptoms like hot flashes, mood swings, and insomnia. For men, disrupted testosterone levels can lead to reduced muscle mass, increased body fat, and a decline in overall energy levels.

How to Protect Yourself

It’s not about throwing away every candle or air freshener in your home today, but making smarter choices to reduce your exposure to these potentially harmful chemicals. Here’s what you can do:

1. Switch to Natural Products

Look for products labeled as phthalate-free, VOC-free, or made with 100% natural essential oils. Beeswax and soy candles are great alternatives to paraffin candles. For air fresheners, consider options that use natural ingredients or essential oils, or even try DIY methods like simmering herbs, citrus peels, or essential oils on the stove.

2. Improve Ventilation

Indoor air pollution from VOCs can accumulate quickly, especially if you’re using multiple scented products in a small, enclosed space. Whenever possible, open your windows and allow fresh air to circulate. Ventilation is one of the best defenses against indoor air pollutants.

3. Limit Your Use of Scented Products

Even if you’re using natural alternatives, it's a good idea to cut down on your use of scented products overall. Consider reserving candles and air fresheners for special occasions rather than everyday use.

4. Read Labels Carefully

Be an informed consumer. If a product doesn’t list all its ingredients or uses vague terms like “fragrance,” chances are it contains synthetic chemicals that could be harmful. Stick with transparent brands that list every ingredient and avoid products that seem too good to be true in terms of scent longevity or intensity.

5. Use Essential Oils Safely

Essential oils can be a great natural alternative, but they should be used with caution. Some essential oils can still trigger allergic reactions or other sensitivities, and they should always be diluted properly before use.

Natural Ways to Make Your Home Smell Better (Without the Chemicals)

You might be thinking, “If I can’t use my favorite candles or air fresheners, how can I make my home smell fresh and inviting?” The good news is that there are plenty of natural alternatives to keep your space smelling amazing—without the harmful chemicals. These methods not only avoid endocrine disruptors, but they also bring a clean, natural fragrance that’s good for both your health and the environment.

Here are some easy, natural ways to improve your home’s scent:

1. Simmer Pots

One of the oldest and simplest ways to fill your home with a natural fragrance is by using a simmer pot. Just add water to a small pot and throw in ingredients like citrus peels, herbs, and spices. As the mixture simmers on the stove, it will release a gentle, pleasant scent that spreads throughout your home.

Actionable Tip: Try simmering combinations like orange peels with cinnamon sticks or lemon slices with rosemary for a fresh, clean scent. You can also add a few drops of essential oils for an extra aromatic boost.

2. Essential Oil Diffusers

Essential oil diffusers are a fantastic way to bring a variety of natural scents into your home. They work by breaking down essential oils into small particles and dispersing them into the air. The best part? You can mix and match oils to create custom scents that suit your mood.

Actionable Tip: For a calming effect, try diffusing lavender and eucalyptus essential oils. If you want something more energizing, blend peppermint and citrus oils like lemon or grapefruit. Just make sure to use high-quality, 100% pure essential oils to avoid any synthetic additives.

3. Baking Soda and Essential Oils

Baking soda is a natural odor absorber and can help neutralize bad smells in your home. You can easily make your own natural air freshener by combining baking soda with a few drops of your favorite essential oil. Place the mixture in small bowls or jars around your home, especially in areas prone to odors like the bathroom or kitchen.

Actionable Tip: Refresh the baking soda every couple of weeks and add a few new drops of essential oil to keep the scent strong. This method works especially well in places like closets, refrigerators, or pet areas.

4. Houseplants

Believe it or not, certain houseplants can help purify the air and bring a naturally fresh scent to your home. Plants like jasmine, lavender, and rosemary release pleasant fragrances while also acting as natural air purifiers. Not only do they improve air quality, but they also add a touch of greenery to your space, which has been shown to boost mood and reduce stress.

Actionable Tip: Place a few potted plants in key areas of your home like the living room or bedroom. Jasmine has a sweet floral scent, while rosemary offers a fresh, herbal aroma. Just be sure to care for your plants properly so they thrive indoors.

5. Homemade Reed Diffusers

You can easily make your own reed diffusers using a few household items. All you need is a small glass jar, some reed sticks, and a base oil like almond or jojoba oil. Add a few drops of essential oils, and the reeds will slowly absorb the liquid and disperse the scent throughout the room.

Actionable Tip: Combine oils like vanilla and lavender for a soothing scent, or peppermint and eucalyptus for something invigorating. The scent will be subtler than a store-bought air freshener, but it’s a much safer option for your health.

6. DIY Natural Air Freshening Sprays

If you miss the convenience of a spray air freshener, you can easily make your own. All you need is water, essential oils, and a small spray bottle. Simply mix them together and spritz the solution in any room that needs freshening up.

Actionable Tip: Keep a small bottle of your homemade spray in the bathroom or kitchen for a quick and easy refresh. Use scents like lemon or tea tree oil, which also have natural antibacterial properties to help keep your home cleaner.

7. Herbal Sachets

Herbal sachets are small fabric bags filled with dried herbs, flowers, and spices. They’re perfect for placing in drawers, closets, or even under your pillow to create a subtle, natural scent. You can either buy premade sachets or make your own at home using dried lavender, rosemary, or chamomile.

Actionable Tip: For a calming effect, fill your sachets with dried lavender and chamomile and tuck them into your pillowcase to help promote restful sleep. You can also place sachets in your shoes or gym bag to keep odors at bay.

8. Citrus Slices and Herbs

Want to add a quick burst of freshness to a room? Slice up some citrus fruits like oranges, lemons, or limes, and pair them with fresh herbs such as mint or basil. Display them in a decorative bowl in the kitchen or living room to give off a naturally refreshing scent. As an added bonus, it’s also a visually appealing way to decorate your home.

Actionable Tip: Change out the citrus slices every few days to keep them from spoiling. For extra freshness, place the bowl near a window or in an area with good air circulation.

9. Natural Beeswax or Soy Candles

If you’re not ready to give up candles entirely, consider switching to beeswax or soy candles. Unlike paraffin candles, which can release harmful chemicals when burned, beeswax and soy candles burn cleanly and often come in unscented varieties or those scented with pure essential oils.

Actionable Tip: Look for candles that specifically state they are free from synthetic fragrances and made with cotton or wood wicks. You’ll still get the cozy ambiance of candlelight without exposing yourself to harmful toxins.

10. DIY Potpourri

Potpourri is an age-old way to keep your home smelling fragrant. You can make your own by drying out flower petals, herbs, and spices, and combining them in a decorative bowl. Potpourri lasts a long time and can be easily refreshed with a few drops of essential oil if the scent starts to fade.

Actionable Tip: Combine dried rose petals, cinnamon sticks, cloves, and dried citrus peels for a warm, inviting scent that lasts throughout the season. Place it in a bowl as a centerpiece, or pack it into small sachets for smaller spaces like drawers or closets.

Summary:

Keeping your home smelling clean and fresh doesn’t have to come at the cost of your health. Indoor air pollution from VOCs can accumulate quickly, especially if you’re using multiple scented products in a small, enclosed space. Whenever possible, open your windows and allow fresh air to circulate. Ventilation is one of the best defenses against indoor air pollutants. In addition, by choosing natural, chemical-free alternatives, you can enjoy a beautifully scented home without the worry of endocrine disruptors or other harmful chemicals. 

Remember, it’s all about making small, smarter choices. Whether it’s switching out your candles for natural beeswax or creating your own air freshening sprays, these simple changes can have a big impact on your well-being. So next time you’re tempted to light that artificially scented candle or plug in a chemical-filled air freshener, try one of these natural alternatives instead. Your health—and your home—will thank you.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.