Women health

The lymphatic system is one of, if not the most, under-appreciated “systems” in the human body. It’s considered secondary to the vascular system. In Western medicine, we tend to place more emphasis on mechanical structures that we can break down into parts and functions. The heart, blood, and cardiovascular systems are at the center of it all. We often leave out systems like the lymphatic, which are vaguer in structure and function, because we have yet to fully understand and appreciate their active roles in our body. I hope this article gets you excited about the lymphatic system and the way it impacts our everyday health. Our Inner Ocean I like to call the lymphatic system our “inner ocean.” I give full credit to Melissa Gallico for this name, which is coined in her book The Hidden Cause of Acne. “Lymph” means “clear water” in Latin. This rich and intuitive system is composed of lymph nodes, lymphatic vessels, and fluid that runs throughout the entire body—from the skin through the dermis, to the mucosal membrane covering major organs, the respiratory tract, the intestine, the diaphragm, and the heart and lungs. The lymphatic system plays a key role in immunity, digestion, skin homeostasis, and detoxification. You are probably most familiar with the lymph system when you’re fighting a cold and feel the swelling or tenderness of the lymph nodes under the jawline. These small, bean-shaped nodes are located not only under the jawline, but also under the armpits, groin, and back of the knees.1 The intestinal lymph system contributes to the absorption of dietary fats, and the liver lymph system delivers essential proteins. These systems communicate and work together to operate a rich network that drains and removes toxins and absorbs and delivers fluids, and proteins into the body.2 Flowing alongside other drainage pathways (the liver and colon) to remove wastes, the lymphatic system is involved in drainage and detoxification. When we ingest toxins—which is unavoidable in this modern day—they are absorbed into our lymph system through the small intestine by lymphatic vessels called “lacteals.” Too many toxins may overload the lymphatic system, leaving it unable to effectively detox the body. How can we support this critical system? The first step is opening the drainage funnel (e.g., the colon) through daily bowel movements. Drainage Vs. Detox The goal is to keep the lymph moving and the fluid flowing. We need to create movement in the lymph and open the drainage funnel so that these can work harmoniously to detox the body. The “drainage funnel” includes the colon, liver, and bile ducts, the lymphatic system, organs, tissues, and cells. Recommendations in the following sections are going to focus on these three areas: the colon, liver, and bile ducts, and the lymphatic system. Let’s think about drainage as the normal pathways that need to move and flow: the colon, kidneys, and lymphatic system. Let’s also think about detoxing as the everyday process of “pulling” out and eliminating toxins from the body. Why do drainage and detoxing matter? Understanding the drainage funnel and how to best support it is foundational, regardless of your health goals. Have you ever started a “cleanse” or tried a supplement routine, only to have your symptoms flare up and feel worse than before you started? This is often related to a sluggish or clogged drainage funnel. As we begin ramping up detoxification (i.e., moving toxins around in the body) without a way to properly eliminate them through bowel movements and drainage, we see this aggravation of symptoms. Where To Start Start with opening the drainage funnel and supporting daily bowel movements. 1–3 well-formed bowel movements per day are ideal. Support the liver and bile ducts. Identify things in the body that are contributing to fluid buildup and chronic inflammation. Once you’ve addressed the above, we can move to lymphatic support. You might identify with some of the symptoms below, indicating that the lymphatic system is overburdened and sluggish. Slow drainage pathways lead to stagnation, damp heat, and chronic inflammation with symptoms like: Constipation Feeling like the bowels don’t empty fully Chronic fatigue Waking up between 1 and 4 a.m. Skin problems: rashes, itches, hives, eczema, acne Swollen glands Skin doesn’t sweat Puffy eyes Often sick, and can’t clear infections Supporting Lymph Flow Now that we’re excited about the lymphatic system and the beautiful and intuitive way it supports overall health, let’s explore how we can support lymph flow through daily rituals and routines. Energize: Connect with and do things that bring you energy and make you feel alive. Ground Down: Get your feet on the earth and ground yourself. If you can start each day this way, that’s the goal. Breathe: Consider breathwork to regulate the parasympathetic nervous system. Light: Get ...

Pregnancy is a time of growth and change. Lifestyle strategies like nutrition and exercise can have the greatest impact on pregnancy outcomes during the first 20 weeks. These strategies set the stage for what happens later in pregnancy, during labor and delivery, and the time after birth (for both mom and baby). Sifting through information online can be challenging, so this article offers some general considerations for a healthy pregnancy. Food & Nutrition Nutrition guidelines in pregnancy aren’t extremely different from general guidelines for good overall health. In pregnancy research, nutrition guidelines look at populations with a high risk of pregnancy complications and compare them to low-risk populations. Based on a study in 2018, these are some of the recommendations associated with lower rates of gestational diabetes, small babies, urinary tract infections, high blood pressure, and other high-risk pregnancy complications: Vegetables and fruits: 12 servings each per week Nuts and oily fish: 3 servings each per week Extra virgin olive oil: approximately 30 mL (2 Tbsp) per day Ample whole grain cereals; limit white rice, pasta, or white bread to less than 2 servings per week Plentiful legumes (beans, chickpeas, etc.) Skimmed dairy products: 1 serving per day Homemade sauces in place of conventionally processed ones Limit red meat consumption as well as refined flour, sweetened drinks, pastries, and biscuits Even if your eating patterns are very different from this list, decreasing refined flour and white bread while increasing plant-based foods is a good place to start. Most of this data does not account for your cultural or familial eating practices, so please keep this in mind as well. Supplementation Prenatal Vitamins These vitamins are essentially multivitamins that offer the minimum nutrients needed for a healthy pregnancy. Ideally, a prenatal, or folic acid (400 mcg)—at the very least— should be started before you try to conceive. The WHO and most national guidelines recommend taking folic acid if you’re of childbearing age. Folic acid is needed for rapid cell division (among other things), and a deficiency can cause neural tube defects. If you haven’t been on folic acid or a prenatal, then adding one in as soon as you discover you’re pregnant is recommended by healthcare professionals. Folic acid, choline, and DHA are three nutrients that play important roles in a baby’s nervous system development and should be part of your regimen (through a prenatal, food, or separate supplementation). Choline, especially, should be supplemented (if not prenatal) for patients who do not consume eggs. Vitamin D This is another supplement to consider. It helps with the development of the placenta and the immune system and supports communication between the fetus and the placenta. Testing through blood and ensuring adequate levels is recommended. Iron This nutrient is important to supplement, especially if your iron is deficient. Iron deficiency in pregnancy is associated with preterm delivery, low birth weight, mental health issues, and poorer school performance in offspring. It’s also extremely prevalent in menstruating populations globally, so please take your iron! Calcium The last supplement to consider would be calcium, especially if your dietary intake is low. It’s of special consideration for those with recurrent pregnancy loss, high-risk pregnancies, malnutrition, gestational hypertension, pre-eclampsia, heartburn, heparin use, and muscle cramping (which may be experienced at around weeks 18–22). A minimum of 1000 mg of calcium is recommended during pregnancy (there should be a little bit of it in your prenatal too). Food tracking apps or working with a nutritionist/ dietitian can help you figure out if you’re getting adequate calcium. Exercise & Movement There’s a lot of information about exercise during pregnancy on the internet. Strength training, walking, and other forms of cardiovascular exercise all show similar levels of benefit, although there may be additional benefits to a mixture of aerobic and resistance training. “Sometimes Healthcare Professionals Don’t Discuss The Importance Of Exercise During Pregnancy, Which Can Leave Patients Feeling Like It’s Not A Priority.” The guidelines in Canada are to reach a minimum of 150 minutes of moderate-intensity activity per week, spread over at least three days; ideally, some form of daily exercise is best. You can also layer in some non-exercise activities, like walking or stretching. If you haven’t been active before pregnancy, then perhaps 30 minutes of walking (at once or broken up) a few times per week is a good place to start. If you’re already active, then keeping up with your routine (with minor modifications with the help of a professional) should be fine. Listen to your body to gauge if you need to change the intensity or duration, as pregnancy does alter how your body a ...

While pregnancy can be an exciting and joyful time for many, this life stage comes with many physical and emotional changes. It can present significant challenges to mental health for many others. Depression during pregnancy affects approximately one in five women, which may be an underestimation due to the lack of consistent screening and identification of those struggling. This can be an especially difficult topic to navigate when culturally, pregnant mothers are expected to present as happy and glowing parents-to-be. “Education and awareness can help identify those struggling earlier so that treatment options can be implemented sooner" Perinatal depression does not have a single cause. Research suggests that it’s caused by a combination of genetic and environmental factors. Life stress, the physical and emotional demands of childbearing, and changes in hormones that occur during pregnancy may contribute to the development of perinatal depression. Some of the most prominent risk factors for depression in pregnancy include a history of depression, lack of social support, lack of a partner, unplanned pregnancy, unemployment, experience of violence, and smoking before or during pregnancy. It’s important to recognize individual factors that may predispose someone to a higher risk of mood disorders in pregnancy. Symptoms Symptoms of depression in pregnancy can be insidious and often mimic common symptoms of pregnancy, such as low energy and reduced sleep quality. Mood changes can occur in any trimester but are most common in the second and third. A sad mood, difficulty enjoying activities that you usually like to do, feelings of worthlessness or guilt, unexpected fatigue or lack of energy, or unexpected changes in your sleep patterns are important to discuss with your healthcare provider. Education and awareness can help identify those struggling earlier so that treatment options can be implemented sooner.  Support Strategies The following strategies are helpful for reducing the risk of perinatal depression and supporting mild to moderate depression. These tools are also helpful as adjunct treatments for moderate to severe depression in pregnancy; however, Cognitive Behavioural Therapy (CBT) and pharmaceutical antidepressant medications are considered the standard of care in more serious cases of depression, especially when thoughts of self-harm are present. It’s important to work together with a healthcare practitioner for guidance, regardless of the severity of mental health concerns. Nutrition Maternal nutrition during pregnancy significantly affects the health of both mom and baby. Several studies have shown that a nutrient-dense diet may help to reduce the risk of depression during pregnancy. Diets with more green vegetables, fruits, legumes, and fish and less processed fats and sugars have been linked to lower levels of prenatal depression.  Iron Iron deficiency anemia is significantly associated with an in- creased risk of maternal depression both during pregnancy and the postpartum period.6 Advocating for testing and following up with the indicated treatment is a key preventative strategy in supporting mental health through the perinatal period. Not only does iron status in pregnancy affect maternal mental health, but we also see it has many links to the baby’s mental and cognitive function for at least the first decade of its life. Vitamin D Low levels of vitamin D have been linked to depression in pregnancy. Research shows that testing for vitamin D levels in early pregnancy, and treating appropriately to correct the deficiency, is the best strategy to ensure appropriate dosing and the best outcomes. Omega-3s Fish oil supplementation has shown positive benefits for depression in the general population, and there are many safety studies for its use in pregnancy. Taking fish oil supplements with a combined EPA and DHA omega-3 content during pregnancy has been shown to improve symptoms of depression, and prevent the risk of postpartum depression. Omega-3s are also critical for fetal brain development and cognitive function. Exercise Prenatal exercise has been shown to reduce the onset and severity of depression in pregnancy. Aiming for 150 minutes of moderate-intensity activity weekly (such as brisk walking, water aerobics, stationary cycling, or resistance training) has significantly improved mood symptoms. Prenatal yoga has also shown benefits for improving depression and anxiety in pregnant mothers. Sleep Poor sleep quality and less than six hours of sleep nightly are associated with an increased risk of depression during pregnancy.14 Recognizing the importance of sleep and prioritizing rest, as well as putting sleep supports in place, may help to modify this risk. Evidence-based tools to improve sleep for pregnant women include massages, yoga and mindfulness, regular exercise, progressive muscle relaxation, and CBT. Cognitive Behavioural Therapy CBT is conside ...

Perhaps one of the most widely held, popular beliefs is that cranberry juice can help prevent recurrent UTIs or get rid of them.  A UTI itself can severely impact multiple parts of the urinary system – the bladder, kidney, and urethra. While UTIs are possible in men, women are more than 30 times more likely to experience them, with 55-60% of women having experienced one in their lifetime. They also account for close to 25% of all bacterial infections seen in women clinically.  Women’s urethras are more susceptible to bacteria entering the urinary tract, compared to men's. – if you experience pelvic pain, groin pain, urgent or frequent urination, or burning when you urinate, you should consult a healthcare professional for diagnosis of a possible UTI.  Given the prominence of antibiotic resistance to Escherichia coli, implementing alternate strategies to reduce this exposure to antibiotics is essential to protecting yourself from antibiotic overuse.  The majority of UTIs are caused by this bacterium, and this bacterium is becoming increasingly resistant to commonly prescribed UTI antibiotics like Bactrim and Cipro.  Aside from conventional wisdom towards prevention (increasing hydration with water throughout the day and gentle cleaning), cranberries often have the potential to alleviate symptoms or help prevent recurrence – but they must be in the form of an extract, not just the juice. Most store-shelf cranberry juices are also loaded with added sugars and won’t offer any sort of health benefit.  Recurring UTIs, while less common, are still a huge problem for a number of women and are often caused by the same pathogen. Do cranberries really work for UTIs? We’ll take a closer look at what the science says.  Cranberry Extract for Uncomplicated UTIs - What the Science Says Cranberry extracts contain a compound known as ‘proanthocyanin or “tannin.” This reduces the adherence of E. coli within the urinary tract and the colonization of the bacteria.  Studies show that extracts can help to prevent recurrent UTIs, but that cranberry juice is of little benefit. This is mainly due to the fact that there are not enough of the A-type proanthocyanins present in grocery store cranberry juice for it to be effective enough to stop bacteria from adhering to the walls of the bladder or urinary tract.  One scientific review from 2013 found that cranberry extracts were found to be protective against recurrent UTIs, in a PAC (proanthocyanin) dose-dependent manner.  You’ll typically want to look for 240 mg - 500 mg of cranberry extract per capsule, which contains ~15% PACs; 36 mg of PAC minimum in each capsule. Most brands won’t explicitly list the PAC content, so keep an eye out for the total mg of cranberry used per capsule.  Taking a supplement like D-Mannose in conjunction with cranberry extract can help ensure faster elimination of bacteria, and shows greater efficacy at preventing bacteria from adhering.  Given that cranberry extracts and unpasteurized cranberry juice products (with no added sugar) have no reported side effects and are of no harm, they offer a solution that is worth trying for any woman experiencing recurring UTIs.

Inositol is essentially a form of ‘sugar’ that can influence the way the body processes insulin. It is often referred to, incorrectly, as “Vitamin B8.” Inositol is not a B-Vitamin, nor is it a vitamin of any kind. Inositol is a compound that is naturally found in fruits and plant-based foods (beans, grains, nuts, and seeds) and is also sold as a supplement. It is also naturally produced by the body from the foods you eat. In supplement form, the term ‘inositol’ is actually a broad signifier. Usually, most supplements will be in the form of “myo-inositol” “IP6 – inositol hexaphosphate” and “D-chiro-inositol.” Inside your body, inositol plays several important roles related to the action of insulin and impacts serotonin and dopamine. Structurally, inositol is most similar to the sugar ‘glucose,’ and is involved in signaling between cells. While the benefits of inositol have been reported in doses of over 10 grams a day, the standard amount consumed through dietary means is a dramatically lower 1 gram. With higher doses, inositol is used to typically address concerns such as insulin resistance, PCOS, depression, anxiety, and PMS. How Inositol Works – and What It Can Be Used For So, how does inositol (or Myo-inositol) work, and does which form of inositol you choose to matter? Ultimately, which form of commercial inositol as a supplement you purchase does not matter – they will generally be in two forms and both have been studied for their protective benefits. As inositol(s) help the transduction of hormones and neurotransmitters, any sort of reduction in the amount of inositol or defective metabolism of inositol can help implicated in things like PCOS, anxiety, depression, and insulin resistance. In studies where women with PCOS were given either myo-inositol or D-chiro-inositol – markers of abnormalities and reproductive symptoms were improved. PCOS (polycystic ovary syndrome) can cause hormonal imbalances in women from the ovaries producing too many androgens – male sex hormones that women also have, but in much smaller amounts. Small cysts form in the ovaries. PCOS can lead to irregular or painful periods, infertility, and high blood sugar/cholesterol markers. In those with mood disorders such as anxiety and depression, inositol may help with the balance of certain chemical signals and hormone production – including serotonin and dopamine. Additionally, inositol was found to be helpful for metabolic disorders. These markers include things like higher blood pressure, higher blood sugar, and high “bad” cholesterol levels (LDL). In a study involving taking 4 grams of inositol for over a year, women with metabolic disorders saw an improvement in reduced cholesterol and triglycerides, blood pressure, and blood sugar. This was without changing any other sort of behavior or dietary habits.   Inositol is linked closely to the function of insulin in the body, and as such, appears to be highly beneficial for addressing type 2 diabetes. Is Inositol Safe?  Generally, inositol is extremely well-tolerated. It is a supplement that has been used at a fairly high dose for prolonged periods of time (years) without any reported side effects or adverse effects in multiple studies. It is also naturally obtained from food and produced by the body – just in smaller amounts. At dramatic doses of 10 grams or greater a day, some people do report nausea, gas, or upset stomach. As with any sort of health supplement, always do your independent research prior, and ensure you consult with a health care practitioner or naturopath prior to use. Generally, the dosage will depend on what symptoms you are trying to directly address. For PCOS, a dose of 2 grams twice daily for 6 months or greater is recommended, while for metabolic syndrome and type 2 diabetes, 2 grams twice daily for up to a year is recommended. In those with mental health conditions, up to 10 grams once daily (as tolerated) is recommended for a shorter duration of time while self-monitoring. 

Known as a member of the ‘Buttercup’ family of flowering plants, Black Cohosh is a plant used as an herbal and botanical extract in naturopathic medicine historically for women’s health.  Previously, the Natives often used it to address menstrual pain or irregularity, as well as fever and cough – now, present day: not much has changed. Black Cohosh today is used as an ingredient in many formulations for women’s hormonal health, or individually as a supplement targeted for menopausal symptoms. These types of symptoms include such things women may experience as hot flashes (or flushes), night sweats, sleep issues (apnea), irritability, vaginal dryness, and nervousness.  Menopause typically occurs in women around 50-60 years of age, at the cessation of menstruation and the supposed “end of the reproductive period.” However, menopause can begin earlier and can also be much more severe in terms of symptoms for many women.   Black Cohosh for Menopausal Symptoms: What Does the Research Say Black Cohosh is typically prepared for use as a medicinal supplement by using the roots and stems of the plant, which is then sold as a dietary supplement via whole herb, liquid extracts (alcohol-based tinctures), and dried extracts in pill form. Typically, as with most supplements – you’ll likely find the liquid-based tincture to be the most effective, as it is the most easily absorbed and utilized in terms of concentration and strength. However, capsules are a great option as well for people that would like to avoid consuming alcohol in tinctures.  The compounds believed to be responsible for the menopausal relief in Black Cohosh are likely the ‘glycosides’ present in the herb, along with natural caffeic, and fukinolic acids. You’ll notice many Black Cohosh products ‘standardized’ to contain a certain quantity of glycosides per capsule or dose, which is the amount of ‘active’ compound you’re after for benefit/relief from menopausal symptoms.  When picking a product, keep an eye out for whether it states “standardized to triterpene glycoside content” or simply “equivalent to [X] amount of Black Cohosh root.”  This will help you to determine how potent the supplement you’re purchasing actually is.  So, how exactly does Black Cohosh work to relieve menopausal symptoms? There are believed to be a number of possible pathways in regard to this action – some note that it is through the antioxidant abilities of Black Cohosh, in addition to it be a selective estrogen receptor modulator.  What this essentially means is that Black Cohosh may potentially increase the level of estrogen in the body (which is in much lower levels in those with menopausal symptoms) due to this reduced natural production of estrogen. In those with higher estrogen or estrogen dominance, it may act to lower estrogen through the ‘modulation’ of estrogen receptors.  Black Cohosh can then be said to function as a phytoestrogen.  While studies are never conclusive (and you always need to determine if a product is right for you, individually), Black Cohosh appears to help reduce symptoms of hot flashes/flushes, and sleep disturbances related to menopausal women – what there is not great evidence for, is using Black Cohosh for fertility purposes: a modest improvement in pregnancy was shown in women with infertility when using Black Cohosh along with pharmaceutical medication.  Additionally, Black Cohosh does seem to help with other symptoms associated with women’s health specifically – and the importance of hormonal balance. Those with irregular menstrual cycles, PCOS (polycystic ovarian syndrome), and uterine fibroids have found relief through supplementation with Black Cohosh (often in addition to prescribed medication).  This includes increasing the chances of getting pregnant, a reduction in the size of fibroids, and helping to ensure a regular menstrual cycle in those with PCOS – outside of those who are menopausal.  Black Cohosh: Precautions, Safety, and How to Supplement with It Typically, any side effects noticed (or noted) with Black Cohosh are extremely mild – and usually, just involve some sort of digestive upset or nausea if the individual reacts poorly to it.  Black Cohosh, has in rare cases, been linked to liver damage – this is important to note for those with liver disease, as this may be related to how effectively the liver processes the glycosides and compounds in it – generally, most people seem to tolerate daily use without issue.  For those taking it as a supplement, the dosage will depend on whether it is being taken as a capsule or liquid tincture. Dosage will vary between brands – anywhere from 20mg – 120mg as an extract or powered capsule.  Generally, most of the studies indicated benefits for menopausal symptoms at 20mg of Black Cohosh daily. Overdoing it on dosage may in ...

If you have a period, this is a sign to consider transitioning to using a menstrual cup. Today, almost all sanitary pad companies have come out with their own menstrual cup. And for good reason – there are so many more benefits. What are you waiting for? Why should you make the switch to a menstrual cup? 12-hour protection Most menstrual cups hold up to 15mL of blood, so you can go up to 12 hours before changing it again. You can change the cup before you leave the house for the day and again when you come home. Most people find they do not have to change their cups when they’re out in public. Because the silicon material is anti-bacterial, there is no risk of toxic shock syndrome, even if you leave it in longer than 12 hours. Zero toxins Unlike conventional tampons and pads, menstrual cups are made from 100% medical-grade silicone and are completely toxin-free. Conventional products contain bleached cotton and plastic materials that can cause skin irritations and allergic reactions. Organic sanitary products may contain less of these substances but will be significantly more expensive. Save hundreds of dollars If one cycle’s worth of pads or tampons costs $5 per cycle, and you go through an average of 450 periods in your life, you may end up spending $2250 on your period products. If you use organic sanitary products, the cost will be even higher. Compare this with a $40 menstrual cup that lasts around 10 years each. You will be saving hundreds! The most comfortable choice Many people forget they’re wearing a menstrual cup. With a pad or tampon, you may start to feel uncomfortable when they get full. The menstrual cup is inserted into an area where there are no nerves, so you cannot feel it at all. You may even forget you’re on your period! How to use a menstrual cup To correctly insert a menstrual cup, it’s easiest to start by visualizing how the cup will go into the vagina. Your cup should come with instructions and a diagram of the angle to insert the cup (it’s not the same as a tampon, which is inserted more vertically). The easiest position will be squatting over a toilet as if you’re just getting up from the seat. In this position, your vagina opening will be wider. Fold the cup so that the tip is smaller, then insert it into the vagina. You should hear a small “pop” sound if it is inserted correctly. If not, you can use a finger to push the sides of the cup until you hear it. Over time, you’ll be able to get it open faster. Best options: Nixit, Diva Cup (3 sizes available) How to remove the menstrual cup To remove the cup, you must be in the same position, squatting over the toilet. Use your pelvic muscles to push the cup down. Use your thumb and index finger to pinch the base of the cup. This breaks the seal on the cup so that you can pull it out easily. How to clean the menstrual cup It’s easier than you think. The cup can be cleaned and sanitized at the end of every cycle by boiling it for 20 minutes. You can have a pot that you keep just for this purpose. If you’re on the go or don’t have time to boil the cup, you can use special wipes or soap to clean it. Make sure you use brand-specific soap or wipes because normal ones may be too harsh for the material of the cup. Becoming comfortable with using a menstrual cup If you’ve been using pads or tampons for most of your whole period of life, it may take time to make the transition to a menstrual cup. Don’t be discouraged if you don’t get used to it after trying it once. Most people need at least 3 cycles to get the hang of it. After that, it’s a seamless process every month! Author Grace Tien is a women’s health holistic nutritionist. She helps her clients optimize their nutrition habits so that they can get rid of afternoon slumps and live each day full of energy. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram. 

Oral birth control, or “the pill”, has done many great things for women. It’s given freedom, but like many prescription medications, there are side effects that cannot be neglected. Yes, it can prevent unwanted pregnancy and improve period problems. On the other hand, the long-term health consequences aren’t frequently discussed, and they can have a significant impact on your daily life. Once you understand how the pill works and how it can really impact your body in the long term, you can take a proactive approach to prevent these side effects. Common side effects of the pill Being moody all the time  Depression  Increased risk of stroke  Increased risk of thyroid and adrenal disorders  Increased risk of heart attacks Fatigue Hair loss Dry skin Low libido Change in periods Leaky gut  Depletion of key nutrients: magnesium, zinc, B vitamins and vitamin C How does the birth control pill work? The pill acts on all your hormones, not just your sex hormones responsible for the pregnancy. This means that everything from your metabolism to your stress can be affected.  Your natural estrogen and progesterone hormone levels will change and fluctuate every cycle. When you take the pill, you are giving yourself a dose of synthetic estrogen and progesterone, with a week of sugar pills (no hormones). These synthetic hormones suppress your natural hormone fluctuations, so you won’t be able to release an egg each cycle (ovulation) and get pregnant.  During the week you are taking the sugar pills, you will experience a bleed and have a “period” as a result of hormone withdrawal. It’s not the same as a natural period, which is why your period problems likely went away after starting the pill.  Why the pill does not fix hormone problems  When it comes to hormones, the pill is a band-aid solution. While you’re on it, you can suppress your own hormones and perhaps your PMS symptoms too. But once you stop, you’ll likely be right back where you started. The more times you’ve taken the pill does not mean you are working towards your hormones being more “balanced”. In fact, the longer you stay on the pill, the more you suppress your body’s natural processes and hormonal fluctuations.  How to protect yourself from the negative side effects of the pill It’s not always feasible to get off the pill, so the best thing you can do is support your body with the right nutrients. Key nutrients such as magnesium, B vitamins, vitamin C and zinc are depleted by the pill, so you can choose to eat more nutrient-dense foods or use supplements. Supplement options New Roots Pure Magnesium Bisglycinate 130mg 120 Capsules AOR Advanced B Complex Ultra 60 Time-Release Tablets Mega Food Complex C 72 Tablets NFH Zinc SAP 60 Capsules Nutrient-dense foods Leafy greens Oysters Grassfed beef Beef or chicken liver Camu camu Avocado Coconut water Staying on the pill Whether you choose to stay on the pill or not, you can be proactive in making sure your body is still receiving and absorbing all the key nutrients. The more you know about the side effects and nutrient deficiencies, the better you can prepare yourself. Author Grace Tien is a women’s health holistic nutritionist. She helps her clients optimize their nutrition habits so that they can get rid of afternoon slumps and live each day full of energy. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.

Our Skin is the largest organ of our body and it literally absorbs everything that we put on it. I am a firm believer of using products that are as natural as possible. I personally like to keep things simple and it is also better for mother earth as well.  My natural skincare Journey started in 2009 and has been on this clean journey ever since. The journey evolved over time with my Eczema prone skin. If you have any questions about transitioning to a natural beauty and skincare regime, please feel free to reach out. I have coached women over the years on understanding their bodies and selecting effective natural skincare. Changing your personal care products might seem very overwhelming and daunting at first. However, I promise it isn’t. How To Transition To Natural Skincare Products?  You may have so many questions running on in your mind.  Where should I start? You ask.  What products should I buy?  Should I throw away every single product that I currently have?  What products should I buy first?  Sorry to break it to you, I just want you to realize that there are toxins in almost every single consumer product we are using on our bodies.  Everything ranging from your toothpaste, shampoo, hand soap and body lotion all have toxins.  When it comes to making small changes on making a shift towards using better for you skincare and beauty products. Here is how I like to tell people to start. First, think of the products that we put on daily and don’t rinse off. These products stay on your body the longest and can easily enter our bloodstream.  So my recommendation is to definitely start there and start looking in your bathroom! For example body lotion, face cream, eye creams since it is closest to your eyes and foundation and sunscreen.  Our facial skin is rather sensitive, so our facial skin needs proper care. Our skin needs optimal hydration and adequate nutrition to remain healthy. However, the products we use may not always prove to be good for our skin, body and planet over time. Certain ingredients may include harmful chemicals so we need to be aware of them and start avoiding key ingredients ASAP.    Top 3 Products To Avoid In Beauty Products: Parabens The first one you should be aware of is parabens. This preservative is used in personal care products to increase their shelf life and essentially is added to prevent bacteria from growing. As your body absorbs these parabens, it attaches itself to your cells and disrupts the natural processes in the body. Medical researchers have found that there is a link to reproductive, neurological and skin irritation problems. You can identify parabens on product labels written in forms such as: ethylparaben, methylparaben, propylparaben, benzylparaben and butylparaben and etc. Silicone Another ingredient you should be aware of is “silicone. In a lot of conventional makeup stores, some makeup artists might argue that silicone does nothing to harm the skin. That it doesn’t suffocate or irritate the skin or allow bacteria in the air to penetrate it, while giving the skin nothing but a smooth even texture. That is why this ingredient is widely used in a lot of makeup bases formations and allows for makeup to be evenly applied. There is nothing wrong with that.  However, what the problem is that silicon DOES NOT allow anything to enter or exit the skin either. Silicone just ends up locking everything into the skin. Everything including oil as well as dead skin cells which potentially ends up causing acne and clogged pores. It will worsen the already acne-prone skin. It clogs the pores as it’s not easily washable. It has to be properly removed so that the skin can breathe or it will become dehydrated and you end up with premature wrinkles!  Synthetic Fragrences Yes, that nice scent has a hidden cost, who knew?! The mainstream branded luxury face cream may smell all flowery and natural but in reality not all fragrances are naturally extracted. They are made through various chemical combinations in a lab. Most companies that sell a custom signature scent have what is called a “trade secret” where their exact recipe of this fragrance is only labeled as fragrance. In fact, they can basically mask hundreds of toxic components contained in the mixture. Because mainstream companies are hiding the ingredient list to avoid full disclosure it is really at the risk of our health. Anyone can be allergic to any of the ingredients contained in the fragrance and may have a reaction on your skin.  Strong fragrances might be your favorite but it can cause serious headaches and nausea for others. While you may think harm from a fragrance to your skin might be invisible, the harm over time is real. The International Fragrance Association has listed over 2000 ingredients which have been used since 2011.  Other Ingredients To Avoid When ...

Take a load off - you deserve to relax and give yourself a treat this weekend. Baths are an amazing opportunity to relax the body and reap in beneficial nutrients for the skin. I like to make my own healing bath infusions and have been for years. They are relatively easy to make and I’m a firm believer of the simpler the better, always. What You’ll Need:- Organic cotton mesh cloth or hemp cloth also works fine as well- @ifyoucare_usa Twine or cotton string - @nowfoodsofficial Essential Oils (For a bath, I like to choose lavender and rosemary) - Dried Lavender, - Rose Petals  (feel free to also add dried lemongrass and dried peppermint - @celticseasalt Epsom Salt - @organictraditions Coconut Oil How To: 1. Cut a 7x7 “ inch square with the fabric.2. Take 1 cup of epsom salt and add it to the center.3. Mix in the dried rose and lavender flowers.4. Drop 10 drops of lavender essential oil onto the salt and dried flowers.5. Drop 5 drops of rosemary essential oil to the sale and dried flowers.6. Add 2 tablespoons of coconut oil onto the mixture.7. Take the 4 corners of the fabric and wrap the edges.8. Bunch the excess fabric up in your fist with one hand and take the piece of string and wrap the string around the fabric. Benefits:* Rosewater relieves inflammation/ soothes irritated skin, brightens your complexion, tightens pores and smells amazing* Rosemary stimulates circulation, will help relieve muscle aches/soreness, has been shown to boost memory and clear congestion simply by being inhaled* Lavender works as a “anxiolytic” (anxiety reliever) it calms the nerves, reduces anxiety/aggression/depression and does wonders for the skin* Epsom Salts contain magnesium which also help to relax and soothe muscles. Salt water in general is super healing, good for energy cleansing I am against most bath bombs because they contain artificial fragrances, artificial perfume and or scented ingredients that do not offer any health benefits. These artificial compounds are harmful to our health, waterways and wreak havoc once absorbed. Bath bombs look great but majority of them are full of toxins and allergens Dedicating one hour from your weekend to invest in yourself will refuel you! Try this simple bath infusion today!   Follow along with Healthy Planet as we collaborate with Stephanie Wong bringing you everything from Cruelty Free Beauty to All--Natural Living Tips! Written and Created by @5teffy