Healing imbalances after birth control
The birth control pill (BCP) is a commonly used contraceptive by women to avoid pregnancy. The pill provides synthetic hormones (estrogen and progestin) that prevent ovulation or the implantation of an egg. It is also prescribed to women who have issues with hormones, acne, and various menstrual complaints such as pain, cramping, heavy or irregular bleeding. The pill suppresses natural rhythms of the body, including the ovulatory cycle, menstruation, and hormonal fluctuations. Managing symptoms may provide temporary relief from acne and irregular periods, but it will not fix the underlying problem
Common symptoms include amenorrhea, heavy and painful periods, infertility, hypothyroidism, acne, migraines, headaches, hair loss, depression, blood sugar fluctuations, anxiety, gas and bloating, changes in bowel movements, leaky gut, gut dysbiosis, and inflammation.
Some women can transition off birth control easily, while others will have a more difficult time. There are ways that you can prepare and support your body for a smoother transition along the way.
What to Expect when Transitioning Off Birth Control
Your cycle (and symptoms) may revert to how it was before going on the BCP
You may experience short luteal phases (phase before the menstrual phase) for a few months after going off the BCP
For some women, it takes three to six months for a regular menstrual cycle to return
Wait at least three to six months (or up to a year), until your regular cycle returns after coming off the BCP before trying to conceive
The following is a deeper look into common symptoms that you may be experiencing when coming off the BCP and how to support your body. If there is a desire to conceive in the near future, it is best to start a basic or plant-based prenatal regimen as soon as possible. It is helpful to work directly with a holistic practitioner to create a protocol and plan what is best for you and your body.
Irregular or Absent Period (Amenorrhea)
The glands become dependent on the pill for the delivery of synthetic hormones; therefore, without the pill, the glands do not know how to function properly.
Look more in-depth at the adrenal and thyroid glands - Speak with your doctor about getting a full hormone panel test to explore what is going on. It is best to share these results with a holistic practitioner for further, targeted support.
Support the liver to help regulate hormones and promote healthy detoxification of excess hormones. Try milk thistle, burdock + dandelion root, cruciferous vegetables, or an Indole-3-Carbinol supplement.
Help for healing: Nutrients essential to improving amenorrhea are: vitamin C, B-complex vitamins, omega 3 fatty acids, cholesterol, fiber, and zinc. A diet high in whole plant foods, wild-caught fish, organic eggs, leafy greens, fruits, nuts, and seeds should help you attain all of these vitamins. Supplement wherever needed. Herbs to help regain your menstrual cycle are: black cohosh, dong quai, motherwort, and white peony. Other areas to address are the potential presence of PCOS, being overweight or underweight, stress, thyroid issues, and menopause. Over-exercising can often cause missed periods.
Use herbs such as vitex/chaste tree berry to help regulate your hormones. This herb helps by supporting the pituitary gland, which is where the luteinizing hormone is produced, to stimulate your corpus luteum to release progesterone. It helps to balance hormones and supports ovulation to ensure regular menstrual cycles. Take in tincture form one to three times per day for three to six months.
Some women benefit from natural hormone support, like the use of wild yam cream - speak with a holistic practitioner prior to exploring this option.
Add in foods that help to restore estrogen balance like avocados (eat one per day) and other healthy fats (coconut oil/milk, MCT oil, grass-fed butter, ghee). Ensure adequate protein at every meal (free-range eggs, chicken, beef, and wild salmon). Eat plenty of cruciferous vegetables (broccoli, cauliflower, collards, kale, brussels sprouts) and non-starchy root vegetables (carrots, beets, parsnips). Snack on nuts (walnuts, pecans, brazil nuts, nut butter like almond butter). Add spices like turmeric, + foods that build estrogen-like ground flaxseed, sesame seeds, dates, walnuts, chickpeas, nettle leaf tea, maca powder, oats, black beans, lentils, yams, apples, olives and olive oil, red clover tea, alfalfa sprouts and Royal Jelly.
Heavy + Excessive Periods (Menorrhagia)
It is common for women who had menorrhagia to go on the BCP to ease their symptoms. The pill helps by limiting the growth of the uterine lining and blocking ovulation without addressing the root cause of the heavy bleeding. Soon after coming off the pill, those symptoms may return as the body seeks to find, or return to, its natural hormonal balance.
Supportive supplements and Foods
Vitamin A
Foods rich in Vitamin A include sweet potatoes, carrots, spinach, broccoli, beef liver, eggs, and cod liver oil.
Vitamin C
Foods rich in Vitamin C include citrus fruits, kiwi, mango, cantaloupe, cauliflower, broccoli, and lots of berries.
B-complex (2 times daily, morning and late afternoon)- Helps to normalize estrogen metabolism to regulate period flow. Use a methylated B-complex as BCPs interfere with the methylation process essential for detoxification and regulating inflammation, among other key processes.
Foods rich in B vitamins include whole grains, eggs, lentils, sunflower seeds, almonds, dark leafy greens, avocados, and bananas.
Iron Supplement (100 mg daily if needed for blood loss) - Test levels before supplementing as too much can be detrimental.
Foods rich in Iron include nettle leaves, grass-fed beef, organic liver (and other organ meats), bone broth, pasture-raised eggs (especially the yolks), spinach, raw beet greens, lentils, mulberries, blackstrap molasses, spirulina, and dark chocolate.
Helpful herbs
Nettle for blood loss - Drink daily infusions.
Turmeric promotes healthy endometrium growth and reduces inflammation. Drink tea daily.
It is helpful to combine the following three herbs or use one at a time to see which is the most effective.
Shepherd’s purse is an astringent herb that constricts blood vessels and stops excess blood flow. Drink one to two cups daily as an infusion.
Yarrow reduces heavy menses and other menstrual irregularities. Drink one to two cups daily as an infusion.
Lady’s mantle controls excessive menstrual bleeding. Drink daily in the morning with an additional one to two cups throughout the day.
Pain & Cramping
Ovulation and prostaglandin levels are suppressed while on the pill. When they are no longer suppressed, mild to severe cramping and pain may occur.
Try
Placing a heating pad over the area of the uterus
Removing food sensitivities/intolerances from the diet such as gluten, grains, soy, and dairy.
Exploring yoni steaming - Try this one to two times the week before menses
Supporting the pelvic floor - pilates and yoga poses can relieve tension in the pelvic region
Supportive supplements
Magnesium Helps to relieve cramps and painful spasms by allowing muscles to release.
Foods rich in magnesium include spinach, legumes, avocados, figs, bananas, almonds, dark chocolate, quinoa and whole wheat.
Helpful herbs
Drink red raspberry leaf tea, or as an infusion, one to three times per day prior and during your period to help relieve cramping.
Crampbark, as the name suggests, is helpful to ease cramping. Take one tincture dropper full, one to three times per day.
Acne or Body Breakouts
BCP’s help by decreasing the testosterone production that causes acne breakouts. When no longer taking the pill, it is common for breakouts to occur as your hormones adjust to the return of testosterone.
Try
Avoiding conventional beauty products with a long list of skin-aggravating ingredients https://www.ewg.org/
Avoiding dairy and sugar as the Casein A1 protein in dairy can cause inflammation and sugar is pro-inflammatory
Spot-treating trouble areas with tea tree oil
Using skin products containing seabuckthorn oil which is great at reducing whiteheads, redness, and inflammation while improving the overall appearance of the skin
Supportive Supplements
Vitamin A - Protects against oxidative damage and stimulates growth and tissue healing.
Foods rich in retinol include grass-fed butter and eggs.
Foods rich in beta-carotene include sweet potato, pumpkin, and dark, leafy green vegetables.
Zinc - An essential nutrient, with antioxidant, antibacterial, and anti-inflammatory properties to help heal the skin.
Foods rich in zinc include lentils and beans, pomegranates, blackberries, blueberries, cashews, pine nuts, and shellfish, such as oysters.
Omega-3s - Combats inflammation, regulates sebum production, and promotes skin health. Incorporate foods like wild-caught salmon, avocados, walnuts, and chia seeds.
Helpful herbs
Liver supportive herbs such as milk thistle, dandelion root, burdock root. Take as an herbal infusion and drink daily.
Beneficial foods
Probiotic-rich foods such as sauerkraut, kimchi, and kombucha are anti-inflammatory and improve the health of your microbiome, which includes your skin.
High-quality fats protect skin cells and reduce inflammation. Options include grass-fed beef, fish like mackerel, salmon and sardines, grass-fed butter, avocado, spinach, kale, walnuts, almonds, flax, and chia seeds.
Soluble fiber-rich foods help the body eliminate waste and toxins effectively, so they do not end up clogging your pores. Options include chickpeas, lentils & legumes, avocados, apples, pears, and ground flaxseeds.
Protein-rich foods provide the building blocks for the skin to repair itself. Options include whole eggs, grass-fed lean beef, almonds, whole grain or steel-cut oats, quinoa, and broccoli.
Mood Swings
Moodiness and irritability are commonly experienced both while on and when coming off the BCP due to the fluctuation of hormones as your body adjusts to the changes and attempts to establish a new rhythm.
Try
Eating regular meals at regular meal times to regulate blood sugar.
Helpful Supplements
Omega 3’s - Beneficial omega 3 fatty acids are essential for the production of many hormones. For women who are suffering from menstrual issues and mood disorders adding more omega 3’s to daily diet can be helpful. It’s also helpful to supplement to ensure adequate intake and best for vegans and vegetarians.
Magnesium - A critical nutrient for proper brain function including mood stability and important for the functioning of GABA.
Foods rich in magnesium include spinach, legumes, avocados, figs, bananas, almonds, dark chocolate, and quinoa.
GABA - A key neurotransmitter for calming nerve activity and helps to stabilize mood, while promoting good sleep. Valerian root can increase the natural release of GABA in the brain. Vitamin B6-rich foods, such as wild-caught fish, organic beef liver, and whole grains, such as oatmeal help the body produce adequate levels of GABA naturally. Note: If taking medication for anxiety, depression or insomnia, consult your holistic healthcare practitioner before supplementing.
L-theanine - An amino acid that protects the brain and calms the nervous system without sedative effects. The best dietary sources of L-theanine are green, black and white teas.
Note: Consult your holistic healthcare practitioner before supplementing if taking blood pressure medication.
Helpful Herbs
Holy basil - An adaptogenic herb that improves the body’s stress response and ability to cope with day-to-day life. Lovely as a tea or infusion.
Lemon Balm - Promotes feelings of tranquillity and peace and is effective for sleep support. Best in tea or tincture form.
Nutrient Deficiencies
BCPs deplete many important nutrients and can lead to the development of a whole host of symptoms and conditions throughout the body, including many of the health concerns already discussed.
Try
Eating the rainbow in fruits and vegetables to ensure that you are replenishing as many vitamins and minerals as possible with each meal. Fill your plate with foods such as colorful bell peppers, beets, leafy greens, tomatoes and blueberries. This will also support the liver as it detoxifies the body from the effects of the pill.
Starting your day with a cleansing drink, such as apple cider vinegar diluted with warm water or warm water with lemon.
Loading up on healthy fats and proteins with your lunch including avocado, brussels sprouts, sweet potato, extra virgin olive oil, pastured eggs and grass-fed meats.
Making dinner your lightest meal so your digestion has the opportunity to heal and utilize all the nutrients from your food effectively to replenish your body.
Supportive Supplements
A multivitamin and mineral supplement - A high-quality multivitamin/mineral sourced from organic whole foods will provide a little of everything you need for daily functioning. Consistently taking a multi while also eating a nutritious diet will bring your nutrient levels up sustainably.
Helpful Herbs
Nettle - Rich in iron, calcium, vitamin A, vitamin D, vitamin K - best as an infusion.
Alfalfa (1-2 mL daily as a tincture, or 500-1000 mg of the dried leaf eaten) - A good source of dietary fiber, amino acids, antioxidants, vitamins A, C, E & K, B-vitamins, iron, calcium, magnesium, potassium, zinc, folate and manganese.
Dandelion root (3-5 g daily as a decoction, or 5-10 mL 3x daily as a tincture) - A good source of folate, iron, magnesium, phosphorus, copper, dietary fiber, vitamins A, C, E & K, and B-vitamins.
Resetting your Hormones Holistically
Stick to a nutrient-dense, whole-foods diet - This will replenish lost nutrients, support hormone balance, and improve glandular function. Dark leafy greens, plenty of colorful veggies and fruits (especially berries), beans, nuts, seeds and their oils, whole grains, and organic, non-GMO, grass-fed animal products.
Add in a high-quality multivitamin and mineral supplement made from whole food ingredients and additive-free.
Balance blood sugar as this coincides with hormonal balance and affects all systems in the body.
Avoid high-sugar, packaged, processed, fast foods and junk foods
Ensure all meals are balanced and include protein, fats, fiber, and veggies (it is especially important to start the day this way as this sets the tone for your blood sugar levels for the day)
Avoid/limit alcohol
Avoid excessive amounts of caffeine, or skip coffee altogether if it is affecting blood sugar or contributing to hormone imbalance
Include moderate exercise throughout the week - daily walks are great
Reduce Excess Estrogen
Avoid endogenous estrogens
Avoid dairy and conventional animal products that often contain hormones and toxins that disrupt hormone balance
Avoid plastics, beauty care products with a long list of ingredients including “fragrance”, household cleaners, and environmental toxins.
Restore healthy gut flora
Beneficial bacteria in the gut help to break down and eliminate excess estrogens and regulate the immune system, nervous system, and digestion.
Include fermented foods such as sauerkraut, kefir, kimchi, coconut yogurt, apple cider vinegar, and pickled foods.
Increase fiber which clears the bowels and eliminates wastes and excess estrogens from the system (vegetables, fruits, grains, ground flax seeds, chia seeds)
Use a daily probiotic supplement with at least 10 billion CFU
Support the liver which is responsible for detoxification and elimination of substances such as toxins and excess hormones.
Drink lemon water in the morning
Include bitter foods such as dandelion greens and arugula
Use bitters before meals
Add in cruciferous veggies
Include liver supporting herbs — milk thistle, bitter melon, etc.
Re-Sync your Cycle
Try seed cycling
Day 1-14 (or until ovulation):
Consume daily: 1 tbsp of either ground flax seeds or 1 tbsp of ground pumpkin seeds.
Day 15-28 (or until period):
Consume daily: 1 tbsp of either ground sunflower seeds or 1 tbsp of ground sesame seeds.
Circadian rhythm
Get 15-20 minutes of morning sunlight
Spend Regular Time in Nature
Avoid sources of blue light when the sun is down (Use the Night Shift or F.lux apps on your devices, wear blue light-filtering glasses, set a device curfew)
Keep your bedroom dark (get blackout curtains, wear a sleep mask)
Keep the lights low in your house (use dimmers, lamps, non-LED lights, salt lamps, candles)
Establish a nightly routine to wind down (journal, meditate, warm shower, drink herbal tea, stretch, read)
Herbs & Supplements - To support hormone balance
Vitex/Chaste tree berry regulates ovulation, increases fertility, balances progesterone, decreases menstrual pain. Take in tincture form 1-3 times daily for 3-6 months.
Vitamin C improves ovulation and progesterone production.
Red Clover & Dong Quai balances hormones with phytoestrogens, which reduce estrogen levels when they are too high or raise estrogen when too low. Red clover can be taken as a tincture 60-100 drops 1 to 3 times daily. Dong Quai can be taken as a supplement, working up from 2-4 g 2-3x daily. Note: If taking blood-thinning medication, consult your holistic healthcare practitioner. Do not take Dong Quai if allergic to celery, anise, dill, or coriander.
Track your period - Keep a journal, use a calendar or one of the numerous smartphone apps available to track your menstrual cycle. Include as many details as you can about bleeding, discharge, mood, etc. This will help you understand what is going on and how you can better support your body. Apps like Clue and Myflo are helpful for keeping track and comparing past cycles.
Your body wants to come back into balance, but it is important to have patience during this process as it takes time to adjust to so many changes after coming off the BCP. Support your body holistically by using the guide above, and you will establish a new and healthy rhythm sustainably.