How to Support Your Body on Birth Control
The pill and other forms of hormonal birth control (HBC) are among the most effective contraceptives available. They work by shutting off your natural hormonal cycle, which inhibits ovulation and prevents pregnancy. Despite the many potential side effects, there are nearly 150 million users worldwide. The pill is easy and when taken regularly, reliable. Understandably, many just aren’t ready to give it up.
This is a valid choice. Choosing a birth control method is a personal journey that depends on your lifestyle, needs, and priorities. But it’s important to have all the information – to understand the benefits and drawbacks, and then choose a method that best fits into your life.
If the pill is for you, the next step is to understand how it depletes your body and what you can do to support it.
Welcome to part three of our Birth Control Series. In parts one and two, we explored the side effects of hormonal birth control and the different methods on the market. In this third article, we’re exploring how to support your body if you’re making the educated decision to stay on HBC.
When it comes to mitigating the effects, we want to consider 6 main areas:
Nutrient Deficiencies
Gut Health
Liver Function & Detoxification
Inflammation
Stress
Personal health and family history
Most of us were prescribed hormonal birth control without first discussing its impact on these processes. Practitioners may quickly rattle off an overwhelming list of side effects, without an in-depth consideration of how the pill will impact your body’s day-to-day functioning. Not to worry, we’ve got you.
Nutrient Deficiencies
The pill depletes your body of key nutrients: vitamins E, B2, B6, B12, folate, selenium, zinc and magnesium. These are important nutrients for fertility, hormones and overall health. If you’re on HBC, you’ll need to replenish these nutrients in order for your body to function optimally. This can be done through a high quality multivitamin or prenatal.
“It might sound obvious but it can’t be stressed enough: eating a nutrient dense diet is the best way to support your body.”
Focus on:
Vitamin E: olive oil, nuts & seeds, avocados
Vitamin C: citrus fruits, berries, dark leafy greens, bell peppers
B Vitamins: meat, eggs, organ meats, dark leafy greens, seafood
Selenium: Brazil nuts, meat, seafood & shellfish, cottage cheese
Zinc: oysters, red meat, beans, legumes
Magnesium: dark chocolate, dark leafy greens, avocados, nuts
This is crucial to keep your body healthy on any type of birth control.
Gut Health
Hormonal birth control has been proven to negatively impact the gut bacteria balance and to break up the tight junctions of the gut lining, causing digestive issues. It can also inflame the digestive tract.
Be sure to combine healthy nutrition with gut-health supportive practices. These include:
Slowing down and chewing your food. Each meal should take about twenty minutes to eat.
Taking a high quality probiotic and eating fermented foods like kimchi, kefir or sauerkraut, daily.
Taking a 10 minute walk after you eat.
Pooping daily! This is how to get rid of excess hormones and harmful gut bacteria.
Consuming bone broth regularly. This warm and soothing food contains collagen and glycine which are fabulous for digestion.
Consuming fiber rich vegetables and foods daily. We love a chia seed pudding! Our favourite recipe:
Chia Seed Pudding with Collagen
• 3 tbsp chia seeds
• 1/2 - 3/4 cup water and/or milk of choice
• 1 tbsp almond butter
• 1/2 cup blueberries (fresh or frozen)• 1-2 scoops collagen
• optional: 1/2 a banana chopped (added in last) or 1/2 tsp of honey
• pinch of cinnamon
Supplementing with zinc, apple cider vinegar, glycine, collagen, slippery elm, digestive enzymes and L-glutamine. Through food sources, teas or supplements, these additions will support healthy digestion.
Liver Support and Detoxification
Hormonal birth control taxes the liver and interrupts the detoxification process – it’s an extra daily dose of external hormones that your liver needs to filter through. Overtime, this can cause what we call “sluggish liver function,” which means your liver is struggling to detoxify properly.
Herbal medicine is an amazing tool to support your liver. We love the Organic Olivia liver supportive tonic. This gives your liver a boost by providing compounds that support both phases of the detoxification process. Use daily for at least three full cycles to reap the benefits.
Eating bitter foods is another great way to support your liver. Try incorporating endive, radicchio, arugula, dandelion, and dark leafy greens into your next meal. You can also add digestive bitters into your routine to support your digestive system and liver. A few drops into some water before meals is all it takes!
Another crucial way to support your detox pathways is to move daily. Whether it’s yoga, strength training or walking, sweating it out is an easy and fun way to support the natural detoxification process. On rest days, head to the sauna at your local gym. Fun fact: did you know that sweating can even help eliminate toxic estrogenic compounds found in plastics, mold toxins and hormone disruptors like phthalates?
Inflammation
HBC can increase levels of inflammation in the body, systemically and in the uterus. Be sure to include tons of healthy fats and especially omega-3 fatty acids in your diet to help reduce high levels of inflammation. When remembering sources of omega 3s, think SMASH:
Sardines
Mackerel
Anchovies
Salmon
Herring
Not into fish? Supplementing with an omega-3 is an excellent alternative. Many avoid these supplements because of a bad taste or fishy burps – this is actually a major sign that your supplements have gone rancid. A good quality one will have little to no taste or smell!
If you’re plant based, turmeric and ginger are also great options.
Stress
HBC is known to increase anxiety, depression, and mood swings. It even interferes with our natural stress response. Engaging in daily practices that lower unnecessary stress and support rest and relaxation are crucial for maintaining a healthy body.
To lower stress, try:
Prioritizing sleep. Get between 7-9 hours of deep, uninterrupted sleep.
Creating an evening routine that doesn’t involve screens – read, journal, spend time with your partner, or do a light stretch.
Taking an epsom salts bath. This is a great way to add a bit of luxury and relaxation to your daily routine. Opt for a scent-free epsom salt and a non-toxic bubble bath to keep it hormone friendly.
Walking outside. If possible, spend some time in nature during morning or evening walks.
Getting intimate! With your partner or solo, orgasms are proven to lower stress and support deep sleep.
Breathing deeply. Here are some of our favourite techniques to try.
Personal Health and Family History
How your body responds to HBC depends on your health and family history. If you or those in your family have struggled with the issues listed below, it may put you at increased risk of similar problems on birth control. This is an important conversation to have with your medical provider.
Be mindful of personal or family history of:
Stroke, blood clots or heart attack
Depression, suicidal thoughts or ideation, anxiety, other mental health or psychiatric conditions
Breast cancer or other cancers
IBS (inflammatory bowel disease), lupus, MS (multiple sclerosis) or autoimmune diseases
You know your body best. If you have questions, concerns or unexplained symptoms on birth control, it’s important to advocate for yourself and start having conversations about them with trusted healthcare providers.
When reading about the consequences of HBC, it’s easy to unearth a terrifying web of potential symptoms. Many will demonize the pill, and while its effects are strong and sometimes dangerous, it’s not useful to reject it as an option altogether. Remember, it’s not about being anti-hormonal birth control, it’s about being pro-educated decisions. Read up on the side effects, listen to your body and decide what’s best for you. If you’re not ready to go off HBC, apply these tips to mitigate its side effects and support your overall health.
Disclaimer! This does not constitute medical advice or replace the work of a licensed provider. Always check with your doctor before beginning any protocol.
