How to Come Off the Pill
Learning how to come off the pill is essential to create a good environment for your body to restore itself. Birth control comes in many forms and has a variety of different hormone ratios. Its purpose is to artificially administer different hormone levels on each day of the month to mimic a regular menstrual cycle. Usually, without birth control, the brain communicates with the ovaries to produce the correct amount of hormones per day to create a menstrual cycle. Through the use of birth control, this brain-ovary connection is separated, and the ovaries do not produce hormones for the duration of the time birth control is administered. This is because the body is receiving artificial forms of hormones through birth control. During this time, the egg is never released from the ovary and ovulation never occurs.
Many women who choose to partake in going off birth control can often go through a difficult transition phase because now your body has to relearn how to secrete the proper hormones on its own. Resuming normal hormone balance can become a difficult task for the body at first. When going off birth control, there is potential for symptoms to reappear that originated before birth control use or even new symptoms can arise too (I know, it’s not fair!). The good news is that there are many ways to support this transition from stopping birth control by utilizing nutrition and lifestyle changes to aid your hormone regulation.
Source: Birth Control Book
Here are 24 tips for coming off the pill:
Support Your Gut
Our hormones directly affect our gut, so when you learn how to come off the pill you have to learn about the gut. If we do not digest our food well and absorb nutrients improperly, we won’t have the building blocks we need to produce our hormones or other important things like our mood chemicals.
Also, we think a lot about external stress, but we can experience internal stress as well, one of them is going off birth control, and this can impact our cortisol. If cortisol is imbalanced over time, it can start to have a domino effect on the rest of our hormones and then eventually lead to other issues like thyroid issues and period problems.
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1. FIBER
Fiber is a great component in foods that will benefit you when you learn how to come off the pill because of its impact on the gut. Fiber is not digestible, meaning that the body can not absorb any calories (energy) from it, so it serves as a bulky agent to make bowel movements occur more efficiently. Many hormones are excreted through bowel movements, so eating sufficient fiber will decrease any recirculating estrogen which can occur from going off birth control. Though fiber is seen as a gut-healing holy grail, there needs to be a balance, and consuming too much can negate the benefits. To explain this as a metaphor, fiber and the intestines are analogous to a car in traffic, a decent amount of cars will make the traffic run smoothly but too many will stop traffic altogether. Great sources of fiber include oatmeal, vegetables, fruit, and beans.
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2. PROBIOTIC
Another food to consume when you learn how to come off the pill. l is probiotics. Probiotics are foods that contain microorganisms that benefit our digestive tract. The bacteria from the probiotics line the digestive tract and act as a defense against pathogens from passing through. Probiotics can help to reduce bloating, gas, and diarrhea by improving the bacteria balance in the intestines. Examples of probiotic foods are yogurt, sauerkraut, and kimchi.
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3. FERMENTED FOODS
Fermented foods are another one of the gut-healing foods that are beneficial when you learn how to come off the pill. because they too contain probiotics.
4. HYDRATION
Hydration is especially important to aid the gut when you learn how to come off the pill. Hydrating with water helps to support the lining of the gut. This lining needs to be efficient in keeping the bad stuff out (pathogens, toxins) and the good stuff in (nutrients, minerals, water). Water can actually improve this system in the gut to make the body absorb more nutrients from food and flush away toxins and bad bacteria.
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5. LEMON WATER
Lemon water can also help the gut when you learn how to come off the pill. In addition to improving the intestines’ mucosal lining, the lemons in the water contain antioxidants that help fight inflammation. This inflammation is triggered when going off birth control because the body is going through large hormonal imbalances which cause an internal stress response.
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6. APPLE CIDER VINEGAR
Apple cider vinegar is another great way to heal the gut when you learn how to come off the pill. It has been shown to have an antimicrobial activity which helps to eliminate the bad bacteria in the gut. When the bad bacteria builds up it can cause poor effects on absorption and intestinal permeability. Another benefit of apple cider vinegar as one of the gut-healing foods is that it also has anti-inflammatory processes too. These anti-inflammatory processes help soothe the gut and decrease cortisol levels. Apple cider vinegar is also one of the gut-healing foods because it supports stomach acid balance.
FREE after birth control 5-day MEAL PLAN:
Love Your Liver
When you learn how to come off the pill you have to love your liver. The liver is where all of your hormone processing takes place. This processing is called detoxification and it occurs in 3 steps.
Phase 1: convert – the hormone is converted into something else.
Phase 2: combine – a nutrient is added to the compound and packaged up to be removed from the body.
Phase 3: clear – leaves the body through the stool.
Source: LiverTox Book
1. CRUCIFEROUS VEGGIES
Cruciferous veggies help with hormone balance by supporting estrogen metabolism which is why you should consume them when you learn how to come off the pill. Supplements like DIM or I3C or calcium-d-glucarate are derivative components of cruciferous veggies which are marketed to help with estrogen levels. DIM or I3C help with phase 1 estrogen detox, DIM with helping to drive estrogen down the protective pathway, and calcium d-glucarate may be helpful if a gut marker called beta-glucuronidase is elevated (a sign of gut dysbiosis and can be tested on the GI-MAP test). Sulforaphane is another component in cruciferous veggies that helps with phase 2 detoxification. Incorporating cruciferous veggies can help with estrogen detox. There are times where supplements may be indicated but I recommend these based on testing.
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2. EPSOM SALT BATHS
Epsom salt baths are another way to improve liver function when you learn how to come off the pill. This is due to their effect on lower stress, which will decrease inflammation and will help to balance out reproductive hormones. Epsom salts are actually magnesium salts (not sodium salt like we use for food). Magnesium helps to relax muscles. These baths are a great way to relax before bed and melt away the stress from the day. If you are tense from the day then this is a beneficial way to unwind. In as little as 15 minutes you'll get all the relaxing benefits and is a great evening routine idea!
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3. TURMERIC
Turmeric contains a bioactive compound called curcumin which is great to consume when going off birth control. It is an important compound to consume when you learn how to come off the pill. Painful period cramps are a common symptom women have when they are going off birth control. This is because you are beginning to utilize your uterine function again to try to ovulate and as this happens, the uterus contracts which is what causes the cramping. Curcumin can help with this because it is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased prostaglandins.
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4. SWEATING
The liver and the kidneys are the organs of the body that control the excretion of toxins through sweating. Due to this, sweating through exercise can be another way to support the body when going off birth control. When you sweat you release water and electrolytes which are ions in the body like sodium. When going off birth control, many women find themselves bloating a lot so going for a light jog in a sweatshirt to start sweating can be beneficial. Be careful to not over do it; sweating too much in a hot climate is dangerous.
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5. GREENS
Greens like cruciferous vegetables in addition to things like spinach and kale are also beneficial to the liver when you learn how to come off the pill. These greens contain components that can help the detoxification process in the liver.
6. CASTOR OIL PACKS
Castor oil is another one of the ways to support the body when you learn how to come off the pill. Castor oil is a vegetable oil extracted from the seeds of the Ricinus communis plant. Its benefits come from the fact that it is a power antioxidant that helps to fight off inflammation and the internal stress response.
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Ease Your Adrenals
The adrenal glands are what secrete cortisol, our stress hormone. This hormone, when secreted in high-stress circumstances over time, will place a negative effect on your hormones. When stopping birth control, you may experience a large shift in hormone and emotional levels. This is really important to know when you learn how to come off the pill.
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1. MEDITATION
Meditation is another way to support the body when you learn how to come off the pill. Even a short 3-5 minute meditation is a great way to clear out any stuck energy from the day. Meditation allows your brain to calm down and enter a state where theta waves are predominant. When we are awake and alert our brain has beta waves. Alpha waves bridge beta to theta. Theta waves are where we experience deep relaxation. Try the app Insight Timer. There are some great meditations for sleep that can help you to relax before bed.
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2. HOBBIES
Another way to support the body when you learn how to come off the pill is to have hobbies. Having something to do that makes you happy and stay busy will improve your stress and keep your cortisol levels from spiking at night time when you go to sleep.
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3. BALANCE BLOOD SUGAR
Balancing blood sugar is another way to support the body when you learn how to come off the pill. In an unbalanced blood sugar state, our sugar levels in the blood will have lots of sharp extreme highs and sharp low points causing the ‘lunch rush’ followed by a mid-day crash. Insulin is a hormone and needs to be produced in a balance just like every other hormone. When insulin is produced too much during an unbalanced state, then this can lead to other hormone imbalances like estrogen and testosterone which can lead to a heavy period after stopping birth control.
Ways to manage it are to eat smaller meals more frequently, normalizing sleep schedules, and include a protein, fat, and fiber source in every meal.
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4. PRIORITIZE SLEEP
Prioritizing sleep is another way to support the body when you learn how to come off the pill. Prioritizing sleep means to get quality and quantity in order to improve our hormone levels and regulate cortisol. Usually, when we go to sleep, we want our cortisol to be at its lowest point in the day, this will help us feel tired, not alert, and most importantly, not stressed. In the morning, we need the motivation to get out of our comfortable warm bed to start the day, so this when cortisol will peak. Throughout the day this peak of cortisol should decrease and plateau at a normal level. When you have poor sleep this can affect when that cortisol spike starts, it can delay it in midday resulting in high levels at bedtime too which will further promote sleep issues.
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5. LOWER CAFFEINE
Another thing to do when you learn how to come off the pill is to start cutting caffeine by noon. It's common to reach for a cup of coffee if you feel an afternoon slump, but this should not be an everyday occasion. The relationship between caffeine and adrenal glands is tied to how caffeine midday can affect your sleep. Caffeine is a stimulant and the effects of consuming it later in the day can affect the ability to sleep and the quality of your sleep. If you’re not getting good quality sleep you’re less likely to wake up feeling rested. Research supports that caffeine can impact the quality of sleep when consumed later in the day. Set a cut off time of 2 pm, opt for a non-coffee alternative, use a smaller mug, and limit caffeine as the day progresses for optimal sleep at night.
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6. INCORPORATE MOVEMENT
Incorporating movement through exercise is very vital in order to manage stress levels which helps you when you learn how to come off the pill. Exercise is very important for many functions of the body but it can also increase progesterone naturally. It is essential not to go overboard with intense exercise because it can keep your hormone levels too low. Over-exercising puts high stress on the body when you are not taking advantage of rest. Gentle exercise like going on a walk, a bike ride, or a swim at a moderate intensity would be a perfect way to move your body to regulate progesterone and estrogen. If you can hold a conversation while completing the activity or exercise without needing to catch your breath, then this is moderate intensity. Gentle exercise will help you to maintain a comfortable body fat percentage which can affect progesterone production. As a rule of thumb, most females need at least 17% body fat to maintain a normal hormone function for a healthy and regular menstrual cycle.
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Replenish Your Nutrients
Replenishing your nutrients is important when you learn how to come off the pill. Birth control has been shown to deplete your body’s ability to store and absorb certain nutrients. Unfortunately, evidence shows that birth control can inhibit our processing of these vitamins and minerals, even after going off of it.
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1. VITAMIN B6
Vitamin B6 is one of the nutrients to help you when you learn how to come off the pill. Vitamin B6 is one of our essential water-soluble vitamins, and it plays a crucial role in brain development, cognitive function, and mood chemical production so it makes sense that if we are low or not getting enough through the food we can experience an internal stress response. B6 can also help to balance estrogen and progesterone levels and adrenal function, which regulates cortisol, our stress hormone. Homocysteine is an amino acid produced when proteins are broken down, but at elevated levels, it is called hyperhomocysteinemia which is damaging. These high levels are not good for the body because it can degrade the arterial lining, and increase stress levels. Additionally, vitamin B6 has very beneficial effects on hormone levels because it aids in estrogen metabolism. When there is too much estrogen in the blood this causes estrogen dominance, which when prolonged can cause stress, fatigue, and anxiety inflammation. Sources of B6 include meat, fish, avocado, seeds, legumes.
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2. VITAMIN B12
Vitamin B12 is another nutrient to consume when you are learning how to come off the pill. Vitamin B12 is another one of the most common deficiencies in America with about 50% of the population being deficient. Similar to B6, B12 has many functions in numerous metabolic reactions in the body. B12 can also regulate hormone levels and internal stress response. This is due to a similar mechanism in vitamin B6, where B12 influences the clearance of homocysteine in the blood. Sources include meat, chicken, fish (animal foods).
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3. VITAMIN C
Another one of the nutrients that will help when you learn how to come off the pill is vitamin C. Vitamin C is a water-soluble potent antioxidant in the body, making it a great immune supporter. It supports tissue growth and repair due to its role in collagen formation. Vitamin C also has strong role in hormone production and regulation in the body. Sources include citrus, kiwi, strawberries, bell peppers.
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4. ZINC
Zinc is another mineral to help you when you learn how to come off the pill. Zinc is a mineral we get from food. It helps to grow and repair tissues, supports the immune system, and is required for the function of enzymes.
Zinc has been shown to help improve PMS symptoms, thyroid function, help with symptoms associated with PCOS, and is crucial for stable moods so can be helpful if you experience anxiety.
Zinc helps to clear your skin, block excess testosterone functioning as a natural androgen blocker which can improve hirsutism, can promote ovulation, has anti-inflammatory properties, and can help balance the stress response. Sources include animal protein, nuts, seeds.
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5. SELENIUM
Selenium is another important mineral to consume when you learn about how to come off the pill because it has strong antioxidant properties. Selenium has been shown to have a large significance in the positive outcome of conception rates in women, showing that it is one of the great nutrients for fertility. Sources include sunflower seeds, Brazil nuts, eggs, tuna.
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6. MAGNESIUM
Magnesium is one the most well-rounded nutrients considering that it is useful in so many ways to improve health which is why it is one of the nutrients to consume when you learn how to come off the pill. Consuming magnesium for hormones is beneficial to regulate estrogen, progesterone, and testosterone. All of the reproductive hormones are connected, so when one is imbalanced the others can become imbalanced as well. Magnesium has been shown in many studies to be a regulating mineral. If your levels of estrogen are too high or too low then magnesium can help bring them back to stable levels which will positively impact testosterone and progesterone. Sources include nuts, seeds.
7. OMEGA-3
Lastly, omega 3s are another one of the nutrients to consume when you explore how to come off the pill. Omega-3s are a type of essential fatty acid. Essential means we must get it from food because our body won’t make it itself. Omega 3s are forms of healthy polyunsaturated fats. There are 3 main types of omega-3s: DHA, EPA, and ALA. The usable form that the body needs is DHA and EPA – the best food sources are fish like salmon, mackerel, trout, and sardines. Microalgae is really the only good plant-based source of DHA/EPA, which can be found in supplemental form.
While we hear about omega-3s in nuts and seeds like chia seeds, flaxseeds, and walnuts, this is the ALA form of omega 3s. ALA is not readily used in the body as is, it must be first converted into DHA and EPA but this conversion percentage is very low, about 10%, so it is more beneficial to consume omega 3s in the DHA and EPA form.
Omega 3s have antioxidant properties to reduce inflammation and free radicals. They also can increase luteinizing hormone (LH), which can then boost progesterone production which balances estrogen dominance. Omega 3s have also been found to be beneficial in managing PMS symptoms, which are tied to lower progesterone levels. Sources include salmon or fatty fish.
