Guide to Coming Off Birth Control: Part 1

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Balance Your Hormones Naturally

~ Balance Your Hormones Naturally

The introduction of oral contraceptives in the 1960’s was a major breakthrough for women, giving us more autonomy, freedom, and reproductive choice. The decision to go on or off the pill is your own, and I fully support whichever choice is best for your body! There’s a number of reasons you may have started on the pill in first place. Maybe it was for contraceptive reasons, endometriosis, bad acne, PCOS, or for other hormonal issues. That being said, they’re also a number of reasons why you may want to come off it.

Let’s start at the beginning. What are some signs that it may be time to consider coming off the pill?

• Mood disturbances

• Bloating

• Spotting between periods

• Increased anxiety

• Depression

• Nausea

• Breast tenderness

• Headaches and migraines

• Weight gain
  

Deciding to naturally balance hormones is something that should be celebrated! But transitioning off birth control can also be very confusing and overwhelming. The good news, you’ve come to the right spot. Over the next 4 weeks I’ll be walking you through exactly what you should be doing, step by step!

What to expect when coming off the pill…

Your body’s natural processes have been shut down for quite some time. Did you know that your “period” on the contraceptive pill is actually not a period at all. In fact, it’s called withdrawal bleeding and happens when the levels of hormones in your pills drop.  When coming off the pill, your body goes through a withdrawal from synthetic estrogen, while also seeing a sudden increase in androgens. Because of this, it’s quite common to experience post-pill syndrome.

What is post-pill syndrome?

Although not an ‘official’ term, post-pill syndrome describes the variety of symptoms that often occur within the 4-6 month period of stopping birth control pills.  

Here are some symptoms you may start to notice:

• Post-pill acne (often caused by elevated androgens)

• Irregular/missing periods

• More intense PMS symptoms

• Nutrient depletion

• Post pill PCOS

• Breast tenderness

• Mood issues/anxiety increases

• Pain and more frequent cramping

• Heavier flow

The “why” behind the symptoms…

Birth control is often prescribed to manage symptoms like heavy painful periods, irregular cycles and acne. Birth control suppresses these symptoms by altering hormone levels.  Unfortunately, the pill only acts as a bandaid, covering up the problem, while the underlying cause is never really addressed. Once birth control is removed, hormones return to their original dysfunction.  This is why getting to the root cause of symptoms is so important, and something I always emphasize with clients! Additionally, hormones are constantly changing throughout our lifetime. So if you started on birth control in your teens and are now coming off it in your thirties, your body is in a completely different place hormone health wise. It’s also worth noting that when on the pill, your body comes to depend on birth control as it supplies a steady stream of both progesterone and estrogen. As a result, our bodies stop producing these hormones naturally!

How long do symptoms typically last?

For most, symptoms can last up to 6 months. Statistically, most women – at least 80 percent – regain hormonal balance within three months of stopping the pill. The goods news is, there’s a lot we can do diet + lifestyle wise to minimize symptoms and support healthy hormone production!

Step 1: Diet

Research has shown that birth control pills deplete key nutrients (B vitamins, Vitamin C, D and E, Magnesium, Selenium, Zinc and Folate) that are vital for optimal health. Adequate nutrients are not only required for overall health, but also for healthy hormone production and natural ovulation.  Because of this, diet should always be the first thing we’re addressing! To replace missing nutrients, we want to be emphasizing nutrient-dense, whole foods at every meal.

Here’s what to focus on including MORE of in your diet…

• Healthy fats - Aim for 100 - 200 calories (10-20 grams) of fats in each meal. Some healthy fats include avocado oil, grass-fed butter, olive oil, oil based dressings, avocados, nuts + seeds, etc.

• Include adequate quality protein - Include a minimum of 20 - 30 grams of protein per meal. Aim for grass fed meats, wild caught seafood and vegetarian protein sources.

• Adequate carbs: If carb or calorie consumption is too low, it may suppress your leptin levels and interfere with leptin's ability to regulate your reproductive hormones. Aim for complex carbohydrates such as brown rice, bulgur, quinoa, sweet potato, etc.

• Green leafy vegetables: Green veggies help your body rid of stubborn toxins and aid in your bodies natural detoxification processes.

• Cruciferous vegetables: Cruciferous vegetables are important in enabling the body to metabolize excess estrogen!

• Progesterone supporting foods: Progesterone is naturally released by your body during the second half of your menstrual cycle. However, when on the pill, progesterone levels are often suppressed. Here are some nutrients that can help stimulate progesterone production…

  • Vitamin C (Citrus fruit, cruciferous veggies, tomatoes, bell peppers, etc.)

  • B6 (Tuna, salmon, chickpeas, dry leafy greens, bananas, papayas, etc.)

  • Vitamin E (Wheat germ oil, almonds, beet greens, red bell pepper, sunflower seeds, pumpkin seeds, etc.)

Here’s what to include LESS of in your diet….

• Added sugars and processed/refined foods: A diet high in added sugars can make it difficult for your body to naturally balance hormones. Excessive intake of refined sugars and processed foods have also been linked to an increase in PMS symptoms.

• Caffeine + alcohol: Caffeine and alcohol are both known to disrupt balance between our hormones. Avoid drinking on an empty stomach and keep intake to a minimum as you don’t want to further burden your liver while it’s busy detoxifying your body of excess hormones.

• Inflammatory foods: Inflammation wreaks havoc on your body and hormones. Limit processed foods such as refined carbohydrates, sugary treats, processed meats, trans fats, additives, fake sugars etc.

Balance your blood sugar…

There is a clear link between birth control and imbalanced blood sugar + insulin resistance, two factors that worsen hormonal balance while simultaneously setting the stage for weight gain. Keep your blood sugar steady by…

• Focusing on whole, minimally processed foods

• Building balanced meals (especially breakfast) that contain healthy fats, fiber and quality proteins

• Limiting refined sugars + carbohydrates, especially by themselves

• Regularly engaging in physical activity

This week, I want you to focus on enjoying a diet full of whole, nutrient dense foods, balancing blood sugar and limiting processed/sugary options as much as possible!

You’ve got this!