Eve Blog
Why am i so hungry before my period?
Super Hungry Before Your Period? This Is Why Want a sweet and short version? We've got you. Read it here. Not all that long ago, researchers figured out something that women have known first-hand for a long time—we naturally eat more or less during different phases of our menstrual cycle. While sometimes a smoothie for breakfast is all you need, other days you’re hangry and on the hunt for a second breakfast by 9am. Sound familiar? If so, keep reading because we’re about to dive into: The 4 phases of your cycle, How each of these affect your appetite, And how much food your body will be asking for to feel full, satisfied and well fuelled. We’ll also touch on the foods that you’ll want to be fuelling up on the most in each phase. We’ll talk you through an average 28 day cycle, but of course you might not be ‘average’ and that’s totally cool. Generally, any cycle length between 21 - 35 days is considered ‘normal’. So if yours is longer or shorter than 28 days, that’s cool too. The sex hormones that make you hungry (or not) The two key appetite-affecting hormones that rise and fall throughout the month are: Oestrogen Oestrogen is a mood booster (yay!), and appetite reducer. Oestrogen also increases insulin sensitivity, which means that if you’re a fan of carbs, oestrogen - in the right amounts - is on your side. Progesterone Our lovely soothing and balancing hormone. Progesterone increases core body temperature and ramps up your metabolism & appetite, all while supporting total body relaxation. This translates to your body naturally wanting you to eat more, and do less. Period & Early Follicular Phase (Roughly Days 1-6) The first day of your cycle is the day your period arrives. At this time of your cycle, both oestrogen and progesterone are at their lowest levels. We find that many women may also experience inflammation that causes pain, swelling/bloating or a general uncomfy feeling around your lower belly. Menstruation is a time where appetite differs from woman to woman, depending on their period. Some find inflammation and symptoms such as pain, nausea and fatigue dulls their appetite, whereas for others, this is when cravings for anything and everything occur. Foods you’ll want to maximise in this phase are: Anti-inflammatory foods, such as leafy greens, turmeric, salmon and olive oil. Iron rich foods, such as free range and organic sources of red meat, leafy greens such as spinach and kale, and legumes & gluten free grains (if tolerated). Healthy comfort foods. No, we’re not talking about crying into a pint of ice cream. But if warming, comforting foods such as porridge, gluten free toast or mashed potatoes make this these few days more bearable, then you go girlfriend. Follicular Phase (Roughly Days 6-13) Your period has now been and gone, along with any pain or inflammation that came with it, and oestrogen and testosterone are on the rise; making you feel confident, energetic and sexy. If this time of the month was a season it would be summer. It’s generally a pretty sweet time that everyone looks forward to, and you might find yourself feeling more extroverted and social. Higher levels of oestrogen can often mean that your appetite may be a little lighter in this phase. Just like in the heat of summer, you might find your body craves lighter, fresh meals such as smoothies and salads; and finds these foods nicely satisfying. Another wonderful function of oestrogen is its effect on insulin sensitivity. The first half of your cycle will generally see your body using carbohydrates for fuel more efficiently, meaning you may do well by including a few more quality carbs in your diet around this time (sweet potato, whole grain or steel cut oats, gluten-free grains etc). Foods your body will love during this phase are: Eating the rainbow. Important at every time of the month but with an oestrogen and insulin working in your favour, you might find fresh fruits and vegetables particularly nourishing and satisfying in the follicular phase. Foods rich in zinc, such as oysters, pumpkin seeds and red meat. Zinc nourishes ovarian follicles and supports healthy ovulation and progesterone production, which is very important to prepare for the next phase of your cycle... Flaxseeds. High in lignans, flaxseeds naturally support oestrogen balance by gently assisting oestrogen production and excretion where necessary. Ovulation & Early Luteal Phase (Roughly Days 14-22) The second half of the cycle that follows ovulation sees oestrogen levels drop and progesterone levels rise. The progesterone surge that happens after ovulation raises your core body temperature. When your body temperature ramps up, so does your metabolism. Because of this, women generally have a stronger appetite and more cravings in the second half of their cycles. Please note that this increase in appetite is nothing to fear! With a higher metabolism during this phase, your body is perfectly prepared to deal with some extra fuel. With lower levels of oestrogen, insulin sensitivity and carbohydrate tolerance are also reduced. This means that your body will now favour fat for fuel over carbs (glycogen). At this time, your body will thank you for fuelling it with: Healthy fats, such as avocado, salmon, nuts, and extra virgin olive & coconut oils. These keep your blood sugars nice and stable and cravings at bay. You should avoid vegetable oils such as canola, rice bran and sunflower for the entire duration of your cycle. Fibre & water, to keep you regular. The total body relaxation effect of progesterone can also affect the bowels and can slow things down enough to lead to mild constipation in some women. Fiber and water consumption is also important for getting rid of any oestrogen the body no longer needs. Late Luteal Phase (Roughly Days 23-28) The days before your period are when PMS can stop by to say hello and things really start to get interesting! Both oestrogen and progesterone are on the decline, with progesterone remaining the dominant hormone (ideally, if your hormones are optimally balanced). This hormone picture is why many women find themselves particularly ravenous in the days before both hormones plummet and their period arrives. As your hormones take a dive, so can your energy levels, mood and mojo. It’s particularly important to listen to your body and rest when you need to in this phase of your cycle. During this phase, food that will serve you include: Quality sources of protein at every meal, such as free range meats & poultry, wild caught seafood, eggs and legumes. As an added bonus these are also loaded with vitamin B6, which supports serotonin production (goodbye PMS related low moods) and detoxification of excess oestrogen that your bod no longer needs. Magnesium rich foods, such as leafy greens, avocado, cacao and nuts & seeds. This wonder nutrient regulates stress hormones, enhances the calming action of progesterone and helps with menstrual cramps. The bottom line: A strong appetite is not a bad thing When our hormones are nicely balanced, and are rising and falling at the right times, these subtle shifts in appetite are a good thing! The female body is smart. It knows what it’s doing and when it needs slightly more or less fuel to do its job. Your job is to trust it and to go with your body’s flow - without judgement, and with love. A strong appetite isn’t a bad thing. Even if our diet culture may have taught you that it is. It’s really a sign of a healthy body that wants enough energy to show you just how well it can function with enough of the right kind of fuel. Knowledge of what’s going on inside your body really is power here. When you understand what’s going on with your hormones, you can also understand why this shows up as it does.
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Why Do We *Still* Know So Little About Our Body On The Pill?
The creation of the birth control pill in the 1950’s was nothing short of revolutionary for female reproductive freedom. For the first time in history, there was a reliable, convenient, female-led contraceptive method, meaning men and women could enjoy sex without a side of pregnancy (yay!). This freedom meant more of us could have more control over our lives and the schedules we made for ourselves. We now had the tools to balance all areas of our lives: we could go to university, have professional careers and decide when we wanted to have children instead of leaving it up to chance. Now, almost 70 years later, the pill is the most commonly prescribed form of contraception. Yet, so many of us know very little about how it works and what its key functions mean for our bodies. So, if the pill is right for us, how can we make sure that the rest of our lives stay in balance so we’re getting as much from the pill as we can - being both safe from pregnancy and holistically well. Having as much information as possible about the pill (and other forms of contraception) helps you make informed decisions about your body. And that’s what we’re all about! Before we get into it, we want to make a couple of things clear: we’re not anti-pill, we’re just very pro-information! All of the information shared here is provided in a general sense and your GP is the best person to talk to about your specific wants and needs in this area so always talk to them before making any medical decisions. THE PILL IN A NUTSHELL The pill performs three main functions: It disrupts the communication between the brain and ovaries to prevent ovulation each month. It thickens the cervical mucus which makes a sperm’s journey much more difficult; and It thins the lining of the uterus so its less hospitable for potential embryos. Scientifically-speaking, it carries out these functions by preventing the production of oestrogen and progesterone and these are hormones that, like most hormones, perform a lot of different functions beyond the world of babies. They play a key role in: our mood, energy levels, libido, metabolism, and the health of our skin, brains, and bones. We don’t know about you but those are things we would quite like to keep around. YOUR BODY ON THE PILL So while your pill is performing the key functions it needs to in order to prevent pregnancy, the flipside of this work is that it impacts the metabolising (or processing) of key vitamins, nutrients, and minerals which are essential to our body’s everyday functions. According to The World Health Organisation (WHO), nutrients that can be depleted in your body while on the pill are: vitamins B2, B6, B12, and 9 ( folic acid), and vitamin E as well as the minerals magnesium, selenium and zinc. Since we already struggle to meet our body’s needs for these as it is, it’s tricky to replenish depleted stores from diet alone, let alone when we add the pill into the mix. ADDING IN SOME MUCH-NEEDED SUPPORT The good news is, there are some easy ways to give your body some extra help if you decide that oral contraception is the best choice for you and to keep the balance of safe sex and healthy you. TOP UP YOUR NUTRIENT STORES The vitamins, nutrients, and minerals mentioned above can all be taken in supplement form so you can ensure you’re getting a sufficient daily dose. The function of these nutrients is vast and varied so it’s important we have them in abundance: B-Vitamins, particularly B2, B6, B12 & B9: You can thank these B-group vitamins for acting as the building blocks of a healthy body by directly impacting energy levels, brain function, cell metabolism and detoxification. Vitamin E: Best known for its powerful antioxidant and anti-inflammatory properties, vitamin E supports immune function and cell regeneration. It’s the anti-aging vitamin, if you will. Magnesium: The nutrient that brings the chill, magnesium plays a key role in total body relaxation, as well as blood sugar balance, energy production and getting the kind of restorative sleep dreams are made of. Selenium: A powerful antioxidant that supports liver function and hormone detoxification, and is best known for its beneficial effects on thyroid function. Zinc: A trace mineral that’s required for over 300 enzyme (chemical) reactions in the body. Some of the reasons we love zinc include its benefits for supporting the immune system, ovulation and skin health. LOVE YOUR LIVER The liver plays a vital role in the body’s digestive process. In laywoman’s terms, it takes everything you need from anything you eat and helps the body process it. In addition to food, it does this for medicines - including the hormones in your pill. The compound that makes this job - processing and detoxifying oestrogen - easier for the liver is called Diindolylmethane. It’s particularly bountiful in cruciferous vegetables. That includes cauliflower, cabbage, kale, radish, bok choy, and brussel sprouts so go nuts for greens when you can.
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On The Pill? Here Are 5 Ways To Support Your Body
If you didn’t already know - hormone health is kind of our thing, so we’ll always be in favour of contraception that doesn’t affect your natural hormones. Buuuut in saying that, the pill has played an instrumental role in female empowerment and reproductive freedom in the past 70 years it’s been around, and that's definitely something we can get behind too. The reality is, when we got our first pack of oral contraception we may not have had a full rundown on what its effects are, and understanding how something works is essential for making an informed and empowered decision around whether it’s something you want to put in our body or not. If the pill works for you and you’re not quite ready to come off it just yet, that’s totally cool - this is your body and your life! We want to provide you with the tools and knowledge to make informed decisions about your health and wellness wherever you are on your journey. Here are 5 ways to support your body while taking oral contraception. 1. KEEP YOUR NUTRIENT STORES TIP-TOP Research shows that our nutrient stores take a pretty big hit while on the pill. Key nutrients depleted by oral contraception include: Vitamin B9 (folate); Vitamin B2 (riboflavin); Vitamin B12; Vitamin E; Zinc; Selenium; Magnesium; Vitamin C. The huge demand for these nutrients created by the pill is near impossible to achieve through food alone, so a good quality multivitamin can help fill the gap. 2. LOOK AFTER YOUR GUT Like other oral medications, birth control pills are absorbed by the digestive tract, and can disrupt normal gut flora in some women, making them more susceptible to an overgrowth of unfriendly bacteria and yeast. This can also affect gut flora balance, which some people associate with digestive upset like bloating and gas. To keep your gut in good shape and your bowels moving on the reg, it’s important to eat plenty of fibre-rich foods (plants), drink enough water and include probiotic foods in your diet, such as sauerkraut, kimchi, kombucha, coconut yoghurt and kefir. Bone broth, collagen, L-glutamine & omega-3s can also help to nourish and heal the gut lining and reduce inflammation. Probiotic-rich foods and supplements can also support a healthy gut microbiome. 3. LOWER INFLAMMATION, NATURALLY Some research suggests the pill may be associated with increased markers of inflammation in the body for some people. Higher levels of inflammation in the body can lead to period pain, PMS, fatigue, low moods, brain fog and general aches & pains. To lower inflammation in the body, make sure to: Eat more anti-inflammatory foods, such as salmon, olive oil, green leafy vegetables, raw nuts, herbs & spices; Make friends with turmeric, a powerful anti-inflammatory agent that also supports the gut and liver. Limit or avoid inflammatory foods, such as gluten, trans fats, processed meats, artificial sweeteners, alcohol and dairy products. 4. LOVE YOUR LIVER Your liv-er is a pretty big deal when it comes to, ya know, liv-ing. It does more than detox your body of last night’s pinot noir. It’s the organ that cleanses and rids your body of any chemical (natural or synthetic) that it has used up and no longer needs; including the hormones in your birth control pill. Oestrogen that your body no longer needs is metabolised down one of three pathways; 2-OH-E1, 4-OH-E1 and 16-OH-E1. Ideally we want higher levels of a friendly metabolite called 2-OH-E1, and lower levels of the 4-OH-E1 and 16-OH-E1 metabolites which are known to be more inflammatory. The pathways your liver uses can be influenced by nutrient stores, the availability of amino acids (protein), inflammation status and even your genetics. To encourage your liver to favour that nice 2-OH-E1 pathway, make sure to eat plenty of cruciferous vegetables, (i.e. broccoli sprouts, broccoli, cauliflower, cabbage, kale, collard greens, radish, bok choy, brussel sprouts and watercress). These vegetables are especially rich in a compound called Diindolylmethane (DIM), which is often discussed in relation to liver health. 5. BALANCE YOUR BLOOD SUGARS Our body’s own natural oestrogen supports our metabolism by improving carbohydrate tolerance and insulin sensitivity. The synthetic form of oestrogen in the pill can actually have the opposite effect in some women. This means that while you’re on the pill, it’s super important to support nicely balanced blood sugars. Make sure to: Reduce sugar and processed carbs. These kinds of foods can cause a quick spike in your blood sugar levels, followed by a crash not long after. Include a source of quality protein and healthy fat in every meal. To provide slow-burning energy that keeps your blood sugar levels nice and stable. Get enough sleep. Sleep deprivation also increases insulin resistance and stimulates our hunger hormones. Move your body. Exercise depletes glycogen stores and increases insulin sensitivity, both of which are great for blood sugar balance. ON THE PILL FOR REASONS OTHER THAN CONTRACEPTION? For some of us, the pill is a reliable way to prevent pregnancy while taking a break from heavy, painful periods, acne, PMS or other debilitating hormonal concerns. By suppressing natural hormone production, the pill can provide some much needed reprieve from these conditions. Because the pill manages symptoms rather than the underlying cause, some people find symptoms return after stopping — which is worth discussing with your doctor if it happens. In many cases these symptoms are linked to hormone fluctuations, which the pill manages by regulating hormone levels. Speaking to your doctor about what's really going on, then making adjustments to your diet and lifestyle, is a great long-term complement to any treatment approach. Our goal is to help you understand your hormones, and make choices that support and celebrate them in all of their magic. If you do decide the pill is for you right now - these 5 ways to support your wellness can help you to minimise the negative effects and keep you feeling fabulous. Plus, if you do decide to come off it one day, these strategies should also help to make the transition as seamless as possible. More on that topic soon.. A wee disclaimer: we recommend chatting to your GP before stopping or starting any form of contraception.
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How To Come Off The Pill (Without Your Hormones Becoming A Hot Mess)
So you want to break up with your pill but you’re scared of your hormones becoming a hot mess? You’ve landed in the right place. It can be daunting ditching the safety net that has kept your natural hormonal fluctuations at bay for the months, or even years, that you’ve been taking it. It can be hard to know how your body will respond, and what your natural hormone balance will be like when your body starts making its own hormones again. Fear not, there are ways to smooth the transition and support your body in finding its own natural hormone balance again. Here is your guide to coming off the pill, based on what your hormones were like before you went on it. You can totally follow all recommendations in each section below (in fact we would absolutely recommend it), but to make it easier for you, and a little less daunting, we’ve broken them down to help you prioritise your plan of attack. But first things first: make sure you chat to your GP and consider another method of contraception (if necessary) before making any rash decisions about birth control. So, if.... YOU HAD EASY BREEZY PERIODS AND LITTLE TO NO HORMONAL CONCERNS PRE-PILL: The envy of many, you may experience some breakouts or mild anxiety as your body weans off its daily dose of synthetic oestrogen, but you’ll likely be fine to stop taking the pill and see how you go. Supporting your body to start ovulating and producing its own natural progesterone again will help to soothe any low moods or anxiety, and promote regular, symptom-free cycles. To help your body ovulate ASAP, make sure to: Get plenty of sleep and manage your stress levels. Easier said than done, we know. Try cutting back on additional stressors such as over exercising, caffeine and alcohol. Make sure to eat plenty of nutrient-dense wholefoods, and include a good balance of healthy fats, quality proteins and the right kind of carbs in your diet. Keep your nutrient stores tip-top, particularly zinc, magnesium and vitamin B6. These key nutrients nourish the ovaries and support ovulation. YOU HAD ACNE PRE-PILL: The pill suppresses sebum (skin oils) and can help to keep acne at bay while you are on it - a common reason it is prescribed beyond the purpose of contraception. However, in many cases your skin will respond to this suppression by upregulating its production of sebum even more, which is often why acne can become even worse in the 3-6 months after quitting the pill. If this is you, you’ll want to do a little more preparation in the months before you come off the pill, including: Increasing your zinc intake. Zinc is a nutrient commonly associated with skin health, which may be worth prioritising in the months after stopping the pill. Make sure to take a high-strength, bioavailable form of zinc. Reducing or eliminating dairy and refined sugars from your diet, which some people find helpful for skin concerns. YOU STARTED THE PILL AT A YOUNG AGE: When we first hit puberty our periods can be a bit whack. But over time, the communication between your brain and ovaries strengthens, and your cycles become more regular, and resilient to the factors that can throw it out of balance. If you started the pill before this pathway had a chance to develop into regular, ovulatory cycles, it may take some time for this to happen post-pill as well. The best ways to support your body through this are: Replenishing your nutrient stores. The pill is known to deplete a whole heap of essential nutrients, including B vitamins, vitamin E, zinc, selenium, magnesium and vitamin C. Eating a balanced diet with plenty of healthy fats and quality proteins. A balanced diet with healthy fats and protein supports overall hormonal health. Being kind to yourself, a little self care can go a long way. YOU DREADED YOUR PERIOD PRE-PILL: If your periods before starting the pill were heavy, crampy or otherwise a total pain to deal with, you’ll want to support your oestrogen levels and oestrogen metabolism in transitioning off of it. Oestrogen we no longer need is metabolised through the liver and excreted through the gut, which is why it's super important that each of these detox pathways are functioning well for balanced hormones. Make sure to: Eat plenty of cruciferous vegetables, (i.e. broccoli sprouts, broccoli, cauliflower, cabbage, kale, collard greens, radish, bok choy, brussel sprouts and watercress). These vegetables are especially rich in a compound called Diindolylmethane (DIM), which is often discussed in relation to liver and digestive health. Eat fibre-rich foods and probiotic foods to support good gut health and regular bowel movements. Drink enough water, an essential aspect of all detoxification pathways in the body. YOU HAD IRREGULAR/ABSENT PERIODS PRE-PILL: The pill doesn’t regulate your cycle, it shuts it down. If you had irregular periods, or no periods at all before going on the pill, chances are the same issue will persist after quitting the pill. To support your body in establishing regular cycles: Make sure to eat enough food, and include a good balance of healthy fats, quality proteins and the right kind of carbs in your diet. Chill out on HIIT, intense exercise can send your stress levels through the roof and make your period MIA. Supplement with zinc, magnesium and vitamin B6, three key nutrients that nourish the ovaries and support ovulation each month. THE BOTTOM LINE IS THIS: When you stop taking the pill, your brain and ovaries haven’t communicated with each other in months, if not years - expect it to be a little awkward at first! There may be a few bumps along the way, but remember, the transition is temporary and somewhat inevitable (unless you plan on staying on birth control forever). There are ways to support every hormone imbalance through diet, lifestyle and nutritional changes - you just have to know what you’re dealing with.These are general wellness and nutrition suggestions, not a treatment for any symptoms you experience after stopping hormonal contraception - if anything feels off, your GP is the right first point of contact.
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The Fertility Lesson You Were Never Taught in Sex Ed
Most of us grew up with some version of sex ed—you know, the scare tactics that made it seem like if you so much as looked at someone the wrong way, you’d either end up pregnant or with an STD. But fast forward a decade (or so), and suddenly, not getting pregnant isn’t the issue—it’s figuring out how to actually make it happen. And surprise! It turns out getting pregnant isn’t as simple as skipping birth control. In fact, conception is more like a perfectly timed miracle. So, let’s fill in some gaps that health class never covered. 1. How Many Days a Month Are You ACTUALLY Fertile? Not as many as you think. While sperm can survive for up to five days in a women's reproductive tract, an egg only has about 12–24 hours to be fertilized after ovulation. That means your actual fertile window is around 5–6 days per cycle—and timing is everything. 2. Hormones & Nutrition: Why a Regular Cycle (and a Well-Balanced Diet) Matter A healthy menstrual cycle = a healthy ovulation pattern, which = a higher chance of conception. Hormones like estrogen and progesterone work in a delicate balance to regulate your cycle. Diet, sleep, and stress can all play a role in how balanced your cycle feels - which is why an irregular cycle is worth mentioning to your doctor if you're trying to conceive. 3. How Long Does It Take to Make a Quality Egg (or Sperm)? Your body doesn't just whip up high-quality eggs or sperm overnight—it takes time! On average, it takes about 100 days (or 3 months) to develop a healthy egg or sperm cell, which is why it's worth giving your body a few months' head start before trying to conceive. 4. When Should You See a Doctor When Trying to Conceive? If you’ve been actively trying for 12 months (if under 35) or 6 months (if 35 or older) without success, it’s time to check in with a fertility specialist. It’s also worth seeing a doctor sooner if you have irregular cycles, known reproductive health conditions (like PCOS or endometriosis), or any other concerns about fertility. 5. How Much of Infertility Is Due to Sperm? Spoiler alert: It’s not always about the egg. Male factor infertility accounts for about up to 50% of infertility cases across the globe - meaning sperm health is just as important as egg health when trying to conceive. Diet and lifestyle play a role in sperm health too, which is part of why male factors are checked alongside female factors during fertility investigations. Knowledge Is Power Getting pregnant is so much more than just skipping birth control. It’s about understanding your body, supporting it with the right nutrients, and giving it time to prepare for conception. So whether you’re actively trying, thinking about trying, or just here for the info - remember: sex ed might have left out the details, but we’ve got your back.
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Has Your Libido Left The Building? Let us help you find it!
If your libido has been pulling a disappearing act lately, you’re not alone. One minute, you're feeling yourself - confident, connected, and ready for action. The next? Meh. Your sex drive has packed its bags and ghosted you. Here’s the thing: fluctuations in libido are totally normal. Life happens, stress piles up, hormones shift, and suddenly, the last thing on your mind is getting it on. But the good news? With a little insight (and the right support), you can absolutely get your sexy back. So, let’s break it down - what’s actually getting in the way of your libido, and how can you bring it back? 4 Common Reasons Why Libido Takes a Back Seat (and What to Do About It!) 1. Stress & Overwhelm: The Ultimate Mood Killer Ever tried to feel sexy while your brain is running through tomorrow’s to-do list? Stress doesn’t just live in your mind - it shows up in your body too. When you’re overwhelmed, your nervous system goes into fight or flight mode, which can disrupt blood flow, dampen desire, and make it hard to connect (with yourself or a partner). 2. Hormonal Changes: The Libido Rollercoaster Hormones run the show when it comes to sexual wellness. Whether it’s birth control, menopause, or natural fluctuations throughout your cycle, imbalances can leave you feeling off. 3. Busy Schedules & Lack of Sleep: Too Tired to Get Turned On Between work deadlines, endless to-do lists, social plans, staying active, keeping up with friendships, and somehow remembering to drink enough water - sleep often falls to the bottom of the priority list. The result? Low energy, mood dips, and a libido that’s definitely not in the mood. 4. Feeling Like Sex Is Just Another To-Do When intimacy starts feeling like an item on your never-ending checklist, it’s a sign that something’s gotta shift. Sex isn’t meant to be another task - it’s meant to be fun, playful, and fulfilling.
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5 Hormonal Reasons Why Your Libido’s Gone MIA (And How To Find It Again)
One of the most common complaints we hear from the women we talk to is a sex drive that’s packed up and left. While there are a whole range of physical and emotional reasons why this can be the case, such as security, lack of connection, trauma and so on, our hormones are a very real piece of the libido-puzzle. Your experience of libido is obviously going to be different whether you’re in a long term relationship, an exciting honeymoon phase or flying solo, however, many experts agree that a healthy sex drive is an important indicator of overall health and vitality. If you’d much rather Netflix than chill and are wondering what the heck your hormones might have to do with it, here are 5 reasons why this might be the case. 1. YOU'RE STRESSED AF Perhaps the most obvious, but stress and exhaustion don’t exactly set the mood for a good time, do they? In this fast-paced-modern life we’re living, many of us are giving our libido-zapping stress response a workout on a far-too-regular basis. When this happens, our bodies become much more concerned with pumping out stress hormones in the name of survival, than sex hormones to support reproduction. This is not a bad thing - our bodies are smart! If your life really was in danger (as ‘fight or flight’ mode was intended for back in the day) sexy thoughts probably wouldn’t be much help. However, if you’re serious about healthy hormones and a good sex life, it’s important to find ways to tap into rest and restore mode more often. 2. LOWER OESTROGEN LEVELS Oestrogen is the primary female sex hormone that supports healthy mood, sleep, skin, bone health, insulin sensitivity, metabolism and yes: libido. In the right amounts, oestrogen helps us feel confident, outgoing and sexy, gives us our beautiful feminine curves and makes our skin glow. With lower than optimal levels of oestrogen in the body, you might feel less inclined to get it on and find that things are a little dry down below. Other signs of low oestrogen can include absent, irregular or very light periods, night sweats and dry skin. 3. YOUR TESTOSTERONE ISN'T COMING TO THE PARTY Testosterone isn’t just for men, it’s actually an important sex hormone for women too, just in much smaller amounts. In both genders, testosterone supports muscle growth, bone health, energy production, general motivation and drive, and is closely linked to sex drive. In people with periods, testosterone surges around ovulation, making this the time of your cycle you are most likely to want to get frisky (also the time you are the most fertile, just FYI). 4. YOUR BIRTH CONTROL IS KILLING THE MOOD It seems kind of ironic when you go on the pill to have safe sex, but a decrease in sex drive is a very real possible side effect of hormonal contraception and is more common than you might think. The pill increases levels of SHBG or Sex Hormone-Binding Globulin - a protein made by the liver that sucks up your libido-boosting testosterone, which is also why it can help with signs of higher testosterone such as acne. Just to get crystal clear here, we’re definitely not advising anyone to stop taking medication prescribed by their doctor. Knowledge is power, and it's important to make informed choices around contraception and look out for, and chat to your doctor about any not so fun side effects. 5. IT'S JUST A PHASE (OF YOUR CYCLE) We are cyclical beings, and as our sex drive is so closely linked to our hormones, it makes sense that it’s going to ebb and flow throughout the month in line with our cycle. As a general rule, ovulation is the time of the month where we are going to be most interested in sex, and the later luteal phase (time just before your period begins) is where we’re going to be the least interested. The menstrual phase is also an interesting one, while some women won’t be able to think of anything worse, for others the increased blood flow to the pelvic region can really get things going (in a good way). To cover all the bases here, the follicular phase (between the end of your period and ovulation) is often somewhere in the middle. It’s generally a pretty sweet time, however, relatively lower hormones at this time of the month can mean you might need a little more help in the lubrication department. TRIED & TESTED WAYS TO GIVE YOUR LIBIDO A HELPING HAND MANAGE YOUR STRESS If you frequent our blogs, we probably sound like a broken record with this tip, but it’s just that important for hormone health. When your body is living in a state of stress, your sex hormone production is always going to be compromised in one way or another. Make sure you’re getting enough sleep, have enough magnesium on board to support your nervous system, and reduce common stressors where you can such as high-intensity exercise, caffeine and alcohol. EAT MORE HEALTHY FATS Fats make up the building blocks of our hormones, meaning low-fat diets can result in the body making lower levels of key sex hormones, oestrogen, progesterone and testosterone. Some of our favourite sources of healthy fats are avocado, salmon, nuts, seeds, olive oil & coconut yoghurt. An added bonus of eating fats is that they also support stable blood sugar levels - another key to beautifully balanced hormones. TRY ADAPTOGENIC HERBS Certain adaptogenic herbs have libido-boosting powers as well. Two of the most well-studied in this department are maca root powder and ashwagandha. Maca comes from a Peruvian root that was traditionally eaten to improve many areas of health including stamina, power, and—you guessed it— libido. Ashwagandha on the other hand is basically the MVP of ayurvedic adaptogens. It improves blood flow, reduces tension, and helps the body adapt to stress - hence the name ‘adapt-ogen’. HAVE MORE SEX A key difference between male and female physiology in the bedroom is that often for women, physical arousal comes first, and psychological desire comes second; whereas for men, it’s likely the other way around. Basically, all this means is don’t be so quick to brush off your partner’s advances. You might not feel like it at first, but in the blissful moments that come afterwards, you’ll probably be SO glad you did - kind of like working out huh? Plus, orgasms (and the wonderful release of oxytocin, dopamine, and serotonin that goes with them) help to balance hormones, reduce stress and increase sex-drive boosting oestrogen. Try it and thank us later! ABOVE ALL ELSE: DON’T PUT TOO MUCH PRESSURE ON YOURSELF! We’ve talked to women who are juggling careers, households, children, and hitting the gym every day, then wonder why they simply can’t muster up the energy to get hot and heavy come bedtime. Take it from us, you are not broken, you are human, (and are probably in need of holiday).
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Spring Clean Your Body (7 Ways To Supercharge Your Detox Pathways)
Okay we realise the word ‘detox’ has some interesting interpretations and connotations - (remember the lemon detox diet)? But hear us out, detoxification is really just the elimination of chemicals, hormones, environmental compounds and other substances that no longer serve the body or aren’t meant to be there in the first place. In the modern world we live in, these kinds of ‘toxins’ are here, there and everywhere. Plus, we’re all human and sometimes we partake in the occasional beveragino and other indulgences that life has to offer. The good news is your body already has a built-in detoxification system starring the liver and a handful of other organs which work together to eliminate waste. All you have to do is show it some love and support it in doing what it naturally does - no cayenne-laced lemon water required! Here’s what you need to know about how your body detoxes old hormones it no longer needs, and what you can do to support it. PHASE 1: THE LIVER What do last night's pinot gris and oestrogen have in common? They’re both dealt with by the liver, which is the organ that’s tasked with cleansing and ridding your body of any chemicals (natural or synthetic) that it has used up and no longer needs; including hormones. Oestrogen that your body no longer needs is metabolised down one of three pathways; 2-OH-E1, 4-OH-E1 and 16-OH-E1. Ideally we want higher levels of a friendly metabolite called 2-OH-E1, and lower levels of the other two metabolites which are known to be more inflammatory. Higher levels of inflammatory 4-OH-E1 and 16-OH-E1 metabolites can increase: Period pain, Premenstrual headaches; Water retention; Breast tenderness; Mood swings; Risk of oestrogen-related cancers. While your genetics play a role in oestrogen metabolism, there are ways you can support your liver function and nudge it towards favouring the friendly 2-OH-E1 pathway. PHASE 2: THE GUT Once oestrogen has been broken down by the liver, it’s handed over to the gut to pass out of the body through elimination. If your digestion is on the sluggish side or you experience gut issues (indicating that your gut microbiome has more ‘bad guys’ than ‘good guys’), there’s a good chance that your gut health may also be also affecting your hormone balance. Oestrogen should reach the gut in a nice ‘ready-to-dispose’ package, however if your gut health isn’t so flash, you can quickly become oestrogen-dominant through one, or even both, of the following ways: An excess of beta-glucuronidase, a sneaky enzyme in the microbiome that likes to 'unwrap' the oestrogen and set it free - ready to be reabsorbed by the body. Sluggish bowels or constipation, the longer oestrogen hangs out with your gut bacteria (including beta-glucuronidase), the more likely it is to be absorbed back into the bloodstream. SUPPORTING YOUR DETOX PATHWAYS To give your liver a helping hand in dealing with everything life throws at it, try the following. 1. REMOVE OR REDUCE LIVER LOADERS This is probably the one you don’t want to hear so let’s just get it over with first. Giving your liver some love means ditching the things that stress it out, such as sugar, alcohol, caffeine, dairy, inflammatory fats & processed foods. To really feel a difference, try removing these things from your diet for around 21 days and see how you feel. 2. EAT PLENTY OF CRUCIFEROUS VEGETABLES To encourage your liver to favour that nice 2-OH-E1 pathway, make sure to eat plenty of cruciferous vegetables, (i.e. broccoli sprouts, broccoli, cauliflower, cabbage, kale, collard greens, radish, bok choy, Brussels sprouts and watercress). These vegetables are especially rich in a compound called Diindolylmethane (DIM), which supports the liver in metabolising and detoxifying oestrogen. 3. DON’T SKIMP ON PROTEIN Many ‘detox’ diets are notoriously low in protein (think juice cleanses and the like), when really your liver needs sufficient amino acids for phase 2 detoxification—the phase that actually excretes toxins. To avoid falling into this trap, choose quality protein sources such as free range / grass-fed meat, poultry and eggs and wild-caught fish. 4. KEEP YOUR NUTRIENT STORES TIP-TOP There are several key nutrients that your liver needs to function optimally, such as Selenium, Iodine, Vitamin B6, Vitamin B12, Vitamin B9 (folate), and Vitamin D. 5. GET YOUR SWEAT ON While your liver gets most of the glory, your skin can also help the detox process. Movement gets your lymphatic system moving and your blood flowing, and sweat helps to move waste out of the body. Try a heated vinyasa, infrared sauna or a gentle form of exercise that'll encourage a bit of sweat sesh. 6. DRINK ENOUGH WATER Drinking enough water is crucial for staying hydrated and keeping your digestive system flushed. A good rule of thumb is around 0.03 litres per kg of body weight, and more if you exercise. Find water a bit of a yawn? Try adding slices of lemon and lime, berries or a sprig of mint. 7. EAT PRE AND PROBIOTIC FOODS Hormone balance and constipation are two things that simply don’t exist together. To keep everything moving along smoothly it’s important to eat both pre and probiotic foods. Prebiotics are types of dietary fibre that feed your good gut bacteria, and are typically found in whole grain oats, legumes, bananas, berries, leafy greens, onions, garlic and leeks. Probiotic foods naturally contain live bacteria that support a healthy gut microbiome, such as sauerkraut, kimchi, kombucha, yoghurt and kefir.
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It Takes Two To Tango: We Need To Talk About Male Fertility
When you’ve spent much of your adult life trying to avoid pregnancy, actively trying to make a baby can feel like a strange shift, and it can be confusing and somewhat deflating when things don’t happen straight away. As the person equipped with the reproductive organs to house and grow a baby for 9 months, women are often quick to shoulder the responsibility for fertility challenges and assume it’s their fault things aren’t happening. However, there are so many factors at play in the miracle that is new life, and many of these relate to the number and strength of the swimmers involved. Here’s what you need to know about male fertility and its important role in a healthy conception, pregnancy and baby. BABY-MAKING IS A TEAM EFFORT Conceiving and growing a healthy baby is like a team sport, and all members have an important part to play. While some men might like to think their role starts and finishes in one night, really it’s the months prior that are the most important. It takes two to tango and falling pregnant requires both a healthy egg and sperm that are up to the challenge of reaching it; and even then it can take some time for nature to work its magic. But more than just falling pregnant, a father’s health can influence the health of the pregnancy and the future health of their child. Some of the most important developmental stages of pregnancy - such as epigenetics, brain, spine and nerve development - all happen in the first few weeks, before many people even know they’re pregnant. Sperm health plays a crucial role in early embryonic development and general pregnancy outcomes. While men produce sperm all the time, on average it takes around 74 days for sperm to develop, mature and have any chance of fertilising an egg. To really give baby-making your all, both parents should consider taking some time to achieve optimal health then spend a few months maintaining it before even starting to try to conceive. A MODERN FERTILITY CRISIS The unfortunate truth is this: sperm in men all around the western world are declining in numbers and getting worse at swimming as time goes on. A 2017 study involving almost 43,000 men from Australia, New Zealand, Europe and North America found that total sperm count and sperm concentration declined by 50-60% between 1973 and 2011. Other data suggests that the great decline started as early as the 1930s. The good news is that even as these lower sperm counts have become the new normal, many couples are still conceiving without trouble. However, it’s important to understand why this decline has been happening over the years, and do what we can to preserve these levels for future generations. WHY THE GREAT DECLINE? Sperm counts that were considered low in the 1950s are now considered high. Why? The short answer is our modern lifestyles. When you think back to your Grandfather’s prime child-bearing years (not in a weird way - we’re just trying to make a point here), they were probably very different from those of men in the western world today. Speaking generally, there was the advantage of youth on his side for starters, as people tended to have children much earlier back in the day. Endocrine-disrupting toxins such as those found in pesticides, beauty products, plastics and food additives weren’t as much of an issue as many of them hadn’t been invented yet. What’s more, solis were of much better quality back then and fresh produce was richer in key nutrients. And here’s the clincher, back in the day before the internet and mobile phones, people were way less stimulated and a heck of a lot less stressed. SUPPORTING MALE FERTILITY While the world we’re living in now looks a little different to the way it once was, all is not lost, and there are still plenty of ways to support male fertility and all things sperm health. The overall health of sperm is measured by three important metrics: The quantity of sperm - A.K.A ‘sperm count’ The quality of the sperm - referring to their shape The mobility (or motility) of the sperm - meaning how good they are at swimming. Here are a few ways to support all of these: COVER THE BASICS As nature quite literally intended, fertility is in many ways a side effect of good health. This means that the basics of looking after yourself and keeping healthy are all very important, such as maintaining a healthy weight, eating your greens, sleeping well and exercising regularly. UP YOUR ZINC LEVELS Zinc is an important mineral touted as an ‘essential element of male fertility’, due to its vital role in testosterone production, sperm count and motility. As well as being an essential for hormone health, skin health and immunity, many studies have linked low zinc intake to low-quality sperm and infertility. SUPPORT YOUR STRESS Just as female hormones and fertility are sensitive to stress, male fertility is too. While psychological stress can be difficult to measure, several studies have linked high levels of perceived stress to lower sperm count and motility. Along with the basics of self-care, meditation and quality sleep, certain herbal supplements can help lower stress in the body. Ashwagandha is a traditional adaptogenic herb that helps support the body’s natural stress response and overall daily vitality. EAT THE RAINBOW Antioxidants found in fresh fruit, vegetables and other plant foods are powerful compounds that play an important role in protecting our cells from free radicals and oxidative damage in the body, known to affect sperm count and quality. Antioxidants such as vitamin C, vitamin E, and CoQ10 help protect cells from oxidative stress, supporting overall reproductive cell health. CONSIDER SPECIFIC HERBS Herbal extracts such as Tribulus Terrestris, a traditional Ayurvedic tonic, and Fenugreek, a herb originating in Chinese medicine are traditionally used to support male vitality, energy levels, and general reproductive wellness. Above all else: Let’s start including men in the conversation The importance of mum’s health in supporting pregnancy and a healthy bub is fairly common knowledge. But dad’s health? Not so much. To really nurture the health of the next generation, let’s start including fathers-to-be in the conversation around preconception health and ‘trimester 0’, so they can help their little swimmers be the best they can be.
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