Latest news with #JoleneBrighten
Los Angeles Times
7 days ago
- Health
- Los Angeles Times
What Birth Control Might Be Draining from Your Body
LA Times Studios may earn commission from purchases made through our links. Hormonal birth control has always been the norm for many but as personalized wellness grows, researchers and clinicians have started to ask tougher questions. And so have we. What impact do oral contraceptives have on micronutrients that power mental focus, metabolic balance, and skin health? Recent studies are now putting numbers to what many of us have long suspected. For example, research has found that those on the pill often have measurably lower blood levels of B6, B12, and folate, sometimes by 30 percent or more. These B vitamins aren't mere supplements but are necessary for hormone processing and mood regulation. Magnesium and zinc are needed for muscle function and immune defense which have reduced among birth control users, particularly after a year or more of consistent use. Dr. Jolene Brighten, a physician and women's health expert who has spent years tracking these patterns says oral contraceptives speed up how quickly your body burns through key nutrients. 'B vitamins, for example, are crucial for hormone detoxification, mood stability, and energy. If you don't replenish what the pill uses up, you may feel fatigued, moody, or notice skin changes.' She sees these depletions add up, especially for people who have busy work schedules, travel frequently, and dine out often. The difference shows up in how quickly you bounce back from late nights, how well you sleep, and even how your skin reacts to stress. When B vitamins or minerals run low, the results are tangible: sluggishness, irritability, persistent skin issues, or even tingling and numbness tied to B12 deficiency. Magnesium shortfalls may turn up as muscle cramps or restless nights, while low zinc can slow wound healing and make skin less resilient. Luckily, food can do a lot of the work, as Dr. Brighten points out, 'nutrition can be a powerful tool to mitigate side effects.' Dark leafy greens, lentils, eggs, and lean meats are good sources of B vitamins, and pumpkin seeds and spinach are great for magnesium. Birth control can nudge your gut microbiome off balance, making it trickier to absorb nutrients, so the old 'eat a balanced diet' line isn't always enough. Studies show these gut shifts play out and why more fiber and fermented foods (think sauerkraut or kefir) can help. Interested in supporting your microbiome more intentionally? There are now targeted probiotic options that are formulated with Akkermansia muciniphila, a bacterium associated with a stronger gut lining and better nutrient absorption — a focus in current gut health research for people on hormonal birth control. And check out this smart guide for other fermented foods and gut health tips. If changing your diet isn't enough, experts advise trying a Methylated B-complex, Magnesium Glycinate, and a daily probiotic to help bridge the gap as studies have shown shifts in gut flora from oral contraceptives, making these targeted supplements more than just an 'extra.' Probiotic strains that support digestion, energy, and micronutrient uptake are especially valuable if you're dealing with sluggishness or metabolic changes after starting the pill. Let's talk real adjustments, not just another checklist. If you're on the pill and want to hold onto your energy, mood, and skin, it's about daily moves, not overnight overhauls. Turns out, when you're running low on key nutrients, your skin can lose its bounce faster than you'd expect. Water helps, but so do foods with built-in hydration, like cucumber and berries. For the why and how, here's the science on skin and hydration. Mood swings or energy dips? The plate matters. If your digestion's off or you're just not feeling nourished, try adding yogurt, kefir, or a spoonful of sauerkraut. More fiber makes a difference, too. If you're focused on blood sugar stability or managing PCOS or want steadier energy… trying a probiotic designed to support healthy glucose control and gut hormone production could help. There's a whole world behind the scenes, as explained in this guide to fermented foods and gut health. Birth control can nudge your gut bacteria out of balance, which means some nutrients don't get absorbed the way they should. Add more fiber. Bring in yogurt, kefir, or a forkful of sauerkraut now and then. If you want ideas, this guide on fermented foods and gut health is worth a look. Don't ignore your sleep. Wind down at night, cut back on screens, and aim for steady sleep. It's not just about feeling rested, but it actually affects your metabolism and mood. Aim for steady wind-down routines, not just clock-watching. For a reality check, see the health benefits of sleep. A good routine will help long-term, while it may be hard to enforce. Try incorporating Omega-3s, leafy greens, and targeted vitamins for sharper memory and better aging. If you're curious about what delivers, the latest on brain supplements and longevity is worth your time. It's not about the perfect routine, but these changes build over time. Subtle shifts, sharper results. That's how you stay ahead. Click here to learn more about Pendulum Probiotics
Los Angeles Times
30-06-2025
- Health
- Los Angeles Times
Why Cycle Syncing on the Pill Supports Long-Term Wellness
In a wellness world pivoting from hacks to habits, cycle syncing has evolved beyond fertility tracking. It's now a core strategy in longevity, hormone balance, and performance optimization. But the latest twist? It's gaining traction with women on hormonal birth control, who technically don't have a cycle to sync with. That hasn't stopped experts and wellness influencers from promoting the benefits of mimicking monthly rhythms. With rising interest in burnout recovery, metabolic flexibility, and mood regulation, syncing food, fitness, and recovery to a simulated cycle isn't just feasible; it might be necessary. Dr. Jolene Brighten, hormone specialist and author of Beyond the Pill, breaks it down: 'Hormonal birth control suppresses ovulation and shuts down communication between the brain and ovaries, so your natural hormone fluctuations are flatlined.' Still, the gut, brain, metabolism, and immune systems (where hormones do their work) don't shut down. These systems crave structure. They respond to rhythm. And that's where simulated syncing comes in. Even without estrogen and progesterone fluctuations, the body still operates on circadian and ultradian rhythms. These cycles impact: By dividing the month into structured phases (energize/build vs. recover/regulate), you're providing your biology with a rhythm it can rely on. Goal: Energize mitochondria, build lean tissue, support detox Red light therapy boosts mitochondrial function and energy. A 2024 Nature review confirmed it improves ATP production through cytochrome c oxidase activation. Another clinical study showed a 27.7% drop in post-meal glucose spikes after red light exposure, improving metabolic flexibility, ideal for this simulated high-energy window. To support hormonal detox, focus on cruciferous vegetables like broccoli and kale, which aid estrogen metabolism. For deeper gut support, incorporate fermented foods like kimchi and kefir, which can offset inflammation and nutrient malabsorption common on the pill. Goal: Lower inflammation, balance insulin, support mood This phase mimics the wind-down of a natural cycle. You're not hormonally shifting, but syncing behavior to a slower rhythm supports mood and insulin sensitivity. Studies have found that an infrared sauna plus massage increases lymph flow and can reduce cortisol, which is ideal for supporting recovery from workouts or synthetic hormone buildup. Layer in functional fats and gut-rebuilding prebiotics to reset microbiome integrity after months (or years) on synthetic hormones. Hormonal birth control has been linked to the depletion of several key nutrients (including magnesium, zinc, folate, vitamins B6 and B12, and selenium), all essential for neurotransmitter synthesis, metabolic detoxification, and hormonal resilience. Hormonal contraceptives can impact mood, digestion, and skin through nutrient depletion. Adopting a hormone-balancing diet (rich in B vitamins, magnesium, and fermented foods) has been shown to reduce common side effects of birth control, including fatigue, brain fog, and breakouts. To support recovery and rebalance the system, Dr. Jolene Brighten recommends: For more rapid repletion, especially during post-pill transition, IV nutrient therapy can deliver key vitamins and minerals directly into circulation, supporting cellular energy and faster recovery. Cycle syncing isn't just about hormones; it's about rhythm. And rhythm, according to brain experts, is medicine. 'Neuroplasticity offers a way for maintaining or even improving cognitive health during perimenopause and menopause and beyond,' says Dr. Sarah de la Torre, clinical lead at Respin Health. Simulated syncing restores structure, sleep quality, and cognitive rhythm, all of which support memory, focus, and mental agility. It's biohacking for the brain. These example routines show how to align daily habits with the simulated follicular and luteal phases. They're obviously not prescriptions, but adaptable frameworks designed to help structure your energy, recovery, and nutrition rhythms throughout the month. Even your skincare can sync: Mūhza's cycle-specific skin protocol uses hormone-informed ingredients to soothe or activate the skin depending on your simulated cycle phase. The gut-skin-hormone axis is foundational to modern syncing. A report on hormone-reset diets emphasized microbiome health as a first step to restoring estrogen balance and reducing inflammation. Pill-induced dysbiosis can linger for months. Supporting your gut with fermented foods, seasonal diversity, and polyphenol-rich plants helps regulate blood sugar, improve skin, and reduce mood instability, especially in later cycle phases. Whether you're bleeding or not, your body craves rhythm. In an era of nonstop cortisol, poor sleep, and mood volatility, cycle syncing can offer a simple, science-backed way to ground your biology. Click here to learn more about Dr. Brighten
Los Angeles Times
19-06-2025
- Health
- Los Angeles Times
Can What You Eat Reduce Side Effects from Birth Control?
For millions of women, hormonal birth control is a modern essential. But beneath its convenience lies a quieter reality: the pill's synthetic hormones (like ethinyl estradiol and progestins) can burden your body's natural detox systems, particularly the liver, gut, and kidneys. These systems work overtime to process and eliminate hormones, and if they're not functioning optimally, the result can be frustrating side effects: bloating, mood swings, skin breakouts, or fatigue. The good news? What you eat can help reduce those effects. Hormonal birth control has been shown to deplete key nutrients like folate, vitamins B2, B6, B12, C, and E, along with minerals such as magnesium, selenium, and zinc. 'Numerous studies show that combined oral contraceptives can lower blood levels of folate, vitamins B2, B6, and B12, vitamins C and E, plus the minerals magnesium, selenium, and zinc,' explains Dr. Jolene Brighten, a women's hormone expert and author of Beyond the Pill. 'Your body has a built-in detox system, primarily in the liver, gut, and kidneys, that processes both the hormones you make and synthetic ones like ethinyl estradiol and progestins. This system relies on key nutrients to function effectively.' Hormone metabolism starts in the liver, where compounds like sulforaphane and DIM from cruciferous vegetables help drive the detox process through Phase I and Phase II pathways. These steps transform and neutralize hormones for safe elimination. After the liver finishes processing, those leftover hormone byproducts head to your gut. But here's where things can get tricky: if your gut isn't in great shape, it can throw the whole system off. 'A diet rich in fiber, prebiotics, and polyphenols supports a healthy gut microbiome and helps bind and remove hormone metabolites,' says Dr. Brighten. If your gut is out of balance, certain bacteria can interfere with hormone elimination. They may 'unlock' hormones that were ready to be excreted, sending them back into your system, and potentially making side effects worse. 'Fiber from flaxseeds, chia, oats, and vegetables is essential for binding and eliminating these hormones through the gut, while water supports their excretion through the kidneys,' Dr. Brighten adds. To better understand how your gut health impacts hormone metabolism and side effects, explore this helpful guide on gut health and skin, or learn how to reset your gut microbiome after winter to support overall hormonal balance. These foods support detoxification, replenish depleted nutrients, and balance hormones: Also, consider adding fermented foods like kimchi and yogurt. They help keep your microbiome balanced, which reduces the risk of hormone reactivation in the gut. For options, check out the best fermented foods for gut health. Thinking of stopping the pill? It's smart to use food to support your body during the transition. Focus on replacing nutrients lost during long-term use and fortifying your gut and liver. 'Eat plenty of dark leafy greens, lentils, black beans, eggs, and beef liver for B vitamins and folate,' Dr. Brighten advises. 'Boost vitamin C with citrus fruits, strawberries, bell peppers, and kiwi, and get vitamin E from sunflower seeds, almonds, hazelnuts, and avocados. Zinc is found in oysters, grass-fed beef, chickpeas, and pumpkin seeds.' For a deeper dive into how nutrition can support mental health and hormone balance, explore this guide on food as medicine for mental health and this hormone reset diet. Cruciferous vegetables, flaxseeds, leafy greens, citrus, pumpkin seeds, and fermented foods all support hormone metabolism and elimination. A healthy gut microbiome ensures hormone metabolites are eliminated (not reabsorbed), helping prevent acne, bloating, and mood swings. Read how gut health impacts skin and seasonal allergies. Yes. Oral contraceptives can lower levels of B vitamins, magnesium, zinc, selenium, and antioxidants like vitamins C and E. Focus on foods that replenish nutrients and promote detox, like leafy greens, flaxseeds, citrus, and gut-healing fermented foods. For mental clarity and emotional stability, food therapy also supports your mental health. Click here to learn more about Dr. Brighten
