By: Madeline Gay (intern) and Orli Rabin of ThrivingBiome
February 2023
Hormones are used in the body as chemical messengers for many different mechanisms such as blood sugar maintenance, reproductive functions, and much more. Nutrition and exercise play a huge role in stress levels, hormone management, inflammation, etc. Hormonal birth controls can severely deplete nutrient stores in the body and use synthetic hormones which can ultimately throw your own hormone balance off (it is designed to do this). When hormone balances are off, many symptoms can occur, including during or after the use of birth control.
When on birth control, the hormones used are either estrogen and progestin or sometimes only progestin. These synthetic hormones are specifically used to stop ovulation and do not always act in the same way as our own natural hormones do. Common side effects of birth control pills can include fatigue, back pain, nausea, migraines, weight gain, tender breasts, mood changes, increased bleeding, and increased risks for blood clots, stroke, or a heart attack. Many of these symptoms may be resulted from nutrient depletion caused by the pill.
These vitamins and minerals are all essential for normal functions and pathways that are performed in our bodies every day! Additionally, lifestyle factors such as stress, inadequate nutrition in the diet, and sleep habits may all increase symptoms and fatigue whether on the pill or not.
Post birth control syndrome can happen for about 4 to 6 months after getting off of birth control, which includes the pill, IUDs, rings, or implants. More research on this topic is needed to classify it as a syndrome, but the research and after effects of birth control still explain this same idea. Essentially, the withdrawal of synthetic hormones in the body can cause additional symptoms such as menstrual cycle irregularities, acne, fertility issues, hair loss, digestive issues such as gas and bloating, migraines, weight gain, mood disorders such as depression and anxiety, and more. Remember, birth control stops the reproductive cycle from ovulating, so it may take awhile for your body to regulate itself again naturally after being thrown for a loop!
Some of the best ways to naturally focus on healing your hormone regulation are simple lifestyle changes. Adequate nutrition from the diet, exercise and body movements that feel good, sleep regimen, liver and adrenal support, etc., are all important factors in improving the detoxification and regulation of the endocrine system.
First, diet changes are a great place to start in reducing post birth control syndrome. Diet can influence inflammation, hormone production and regulation, and support organs that are a part of the endocrine system. The gut microbiome, a healthy diet, and hormone regulation are all tightly connected due to the gut-brain relationship. The following list contains mindful ways to focus on diet in the context of hormones:
Exercise and stress reduction also plays a huge part in regaining hormone balance and reducing post birth control syndrome symptoms. Exercise promotes increased blood flow and therefore increased hormone transportation through the body. Exercise also reduces insulin resistance and, in fact, increases insulin sensitivity. Exercise and movements that feel good to your body actually help reduce stress, which in turn reduces cortisol levels, a stress hormone. Chronic stress can cause constant high cortisol levels which can result in increased hunger and impaired hormone function. Finding movement and/or exercise that feels good to your body, such as yoga, bike riding, or after-meal walks can be a great way to begin hormone cycle healing.
Exercise for different phases of a (generally) 28 day cycle may also be a way to maximize the types of movement you do when adding in exercise to a routine. The first half of a cycle is the follicular phase and starts with the period (day 1) and then goes until ovulation (around day 14). During the follicular phase, estrogen rises and typically it feels like you have more energy and strength. During this phase, it is best to do higher intensity due to the increase in energy and strength. Longer runs, HIIT, or heavier weight lifting would be great examples.
The second half of a full 28 day cycle is the luteal phase, which goes from ovulation until the next period. During this phase, progesterone increases and then both progesterone and estrogen fall, causing fatigue and increased hunger. Additionally, insulin is more resistant during this phase. Women’s RMR metabolism rate actually increases during this phase and it is recommended to eat 100-300 more calories per day! During this phase, exercise is still recommended, however, this may be a good time to do lower intensity strength with more reps, yoga, flexibility training, and outdoor walks or hikes.
Finally, getting sunlight exposure and good quality sleep can significantly improve hormone balance. Sleep is associated with decreased insulin resistance and balanced hormone levels. In addition to sunlight helping the body produce more vitamin D and serotonin, sunlight exposure during the day can also help the body regulate sleep patterns as well.
Overall, every single woman and cycle is different! Hormones can be a very tricky thing to regulate naturally, especially after using hormonal birth control. The best thing to do when trying these tips is to listen to your own body and identify what reduces symptoms and ultimately allows you to feel more in control of your natural hormone balance.
References:
https://www.healthline.com/health/does-biotin-affect-birth-control
https://www.healthline.com/health/post-birth-control-syndrome#what-it-is
https://www.healthline.com/nutrition/balance-hormones
https://www.webmd.com/a-to-z-guides/adrenal-fatigue-is-it-real
https://www.ncbi.nlm.nih.gov/books/NBK548539/
https://www.medicalnewstoday.com/articles/320371
https://www.healthline.com/health/depression/benefits-sunlight
