Inflammation Foods - Anti Inflammatory Diet Nutritionist
Your body uses inflammation to fight off everything from infection, to allergies, to tissue injury.
But when any of those things goes undiagnosed or untreated, inflammation becomes chronic, exacerbating pain levels and other symptoms. And the foods you eat can either help or hurt your healing potential.
Inflammation Foods to Avoid
Inflammation hits in so many ways, but easily the most obvious manifestation of inflammation is pain. Whatever the cause of your pain symptoms, it’s important to recognize pain as your body’s alarm system. Your body uses inflammation to fight off everything from infection, to allergies, to tissue injury.
But when any of those things goes undiagnosed or untreated, inflammation becomes chronic, exacerbating pain levels and other symptoms. And the foods you eat can either help or hurt your healing potential.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
signs of inflammation
causes of systemic inflammation
when to seek help
foods that reduce inflammation
signs of inflammation
Ironically, and perhaps inspirationally, I am writing this blog from my bed as I keep my recently fractured ankle elevated. Needless to say, it got me thinking about the process of pain and healing. And since I love working with clients who have inflammatory conditions, I thought this a great time to share some tools that might help you.
To start, pain is not the only sign of inflammation, just as nutrition is not the only solution for it. Let’s talk about what defines inflammation.
An inflammatory response is when your body sends white blood cells (from the immune system) to a specific area, or systemically, in order to heal tissue or fight off foreign invaders like viruses, parasites, dysbiotic bacteria, or mold toxins.
Probably the easiest way to visualize inflammation that most of us can relate to is a cold or sinus infection. That snot you’re blowing out and that stuffs you up and keeps you from breathing? This is acute inflammation.
That’s your mucous membranes being activated due to an immune system response to an unwanted pathogen. And as miserable as you might feel in those times, it’s your body is doing what it’s supposed to.
However, when you have chronic sinus infections, seasonal allergies, or chronic “stuffy head” - this is chronic inflammation.
Inflammation plays an important role in healing and helping us to survive as a species. But what’s missing is the regulation of inflammation. Our modern lifestyle of processed foods, unaddressed complex trauma, and excess busyness, fosters chronic inflammation. And unfortunately our American healthcare system does very little to address root causes of inflammation, focusing only on treating the symptoms.
Keep reading so you can be better informed and advocate for your health at your next doctor’s visit.
SIGNS OF INFLAMMATION (acute or chronic):
pain
localized swelling
acne
eczema
sinus congestion
seasonal allergies or food allergies
fatigue
restless sleep or insomnia
digestive symptoms (bloat, diarrhea, indigestion, abdominal pain)
brain fog
excess appetite
craving carbs or sweets
female reproductive hormone imbalance (irregular periods, infertility, painful periods, etc.)
causes of chronic inflammation
When the causes of acute inflammation go unaddressed, we get chronic inflammation.
The body is still trying to fight, but is running out of resources, so it tends to trickle in support, rather than offer a full-fledged army. Over time, your body does what it can to preserve energy, and so it activates the Cell Danger Response [1].
During Cell Danger Response, or CDR, your cell walls stiffen in an effort to prevent nutrients from entering the cell for energy production, they send out hormone signals to summon your immune system for additional support, and an enzyme called deiodinase 3 is activated, which deactivates thyroid hormone, converting it to its opposite, reverse T3. Click here to read more about thyroid conditions.
This chronic inflammatory response is commonly referred to as low-grade inflammation, or systemic inflammation. While it may have started in a specific area of the body, left unaddressed, it can become a low-grade inflammation throughout the body.
This is where we begin to see conditions like:
pain that will not go away
autoimmune disease activation
abnormal thyroid levels being misdiagnosed as a thyroid issue
treatment for symptoms without addressing underlying cause (acne, digestive symptoms, allergies)
chronic fatigue
COMMON CAUSES OF SYSTEMIC INFLAMMATION
So, what is behind all these symptoms? It’s true that chronic pain can come from a tissue injury that didn’t heal properly, excess scar tissue, nerve damage, or possibly more overlooked, your nervous system trying to protect you even after the tissue has healed.
In many cases, the chronic inflammation requires a multifaceted approach:
physical medicine (PT, chiropractic, massage, trigger point injections, Platelet-Rich-Plasma, etc.) to heal the injured tissue
nutritional support to reduce inflammatory foods
functional support to find and address root causes of inflammation that have previously gone unnoticed
mental health support for nervous system regulation. Chronic cortisol production from a constant, or nearly constant, state of fight or flight activation (excess busyness, poor sleep, anxiety, depression, etc.) increases inflammation.
Although much of my career was spent working in physical medicine, I cannot expertly speak to the physical tissue healing or mental health aspects of inflammation. You can find support for those aspects here:
But I can speak to functional and nutritional causes of inflammation. Addressing these types of inflammation requires more strategy than simply avoiding high inflammation foods, or following an anti inflammatory diet.
Let’s talk about nutritional and functional causes of inflammation before we get into the possible solutions.
nutritional and functional causes of inflammation
There can be many causes of systemic inflammation that contribute to chronic pain, skin conditions like acne or eczema, digestive symptoms, chronic fatigue, or seasonal allergies.
This list is certainly not exhaustive, but these are common issues I find in many of my clients. And when we work to address these underlying issues, we often find that their symptoms reduce or dissipate altogether.
COMMON NON-INJURY CAUSES OF SYSTEMIC INFLAMMATION:
pathogenic infection - I commonly find underlying infections that have previously gone unnoticed, undiagnosed, and thus, untreated, in my clients. Pathogens like parasites, mold, mold toxins, candida overgrowth, or dysbiotic bacteria. Left unchecked, these infections cause a constant stimulation of the immune system, and consequently, systemic inflammation.
food sensitivities - The ultimate chicken-and-egg scenario, food sensitivities are an immune response to foods that have not been properly broken down by the digestive system, and thus make it into the bloodstream, only to be responded to as a foreign invader - a threat. Food sensitivities are not to be confused with food allergies, and symptoms can often look like increased congestion, runny nose, achyness, stiffness, or increased pain, or reactive digestive symptoms like diarrhea.
poor digestive health - Sound too simple? Your digestive system is the first line of defense against pathogens that are ingested through foods. Poor digestion is one of the first things I address in clients with chronic inflammation for this very reason. Your body needs adequate stomach acid and digestive enzymes, a healthy mucosal lining, and good motility to prevent pathogens from getting into your system and to eliminate toxins. The overuse of antacids, eating on-the-go, and excess busyness inhibit your body’s ability to eliminate pathogens before they become a problem. Additionally, poor digestion is a common cause of food sensitivities. Addressing and optimizing digestive health is fundamental to reducing systemic inflammation.
poor quality diet - as we discussed, it’s not so much about following an anti inflammatory diet, but more about the quality of nutrition, and addressing gut health. If you are eating poor-quality foods, your body is getting poor-quality nutrients and overloading your liver.
A good example of this is fats:
Fats are broken down into fatty acids which are needed throughout the body for cell membrane structure, hormone production, vitamin D formation, bile production, and, yes, inflammation regulation. If you are eating poor quality fats, and if your body is not digesting fats well, of course your body is inflamed!
Fats are not the only culprit:
Refined grains, excess starches and sugars from plant-based meats and dairy products, food additives, emulsifiers, gums, even the cookware you choose, all contributes to inflammation by increasing toxic burden and oxidative stress. Learn more about how to choose quality foods here.
when to seek help
Addressing chronic inflammation requires more than just avoiding high inflammation foods, or following an anti inflammatory diet.
Yes, there are foods that can help lower inflammation, however, if you have sensitivities to those foods, or are not digesting them well, an anti inflammatory diet will not help you for very long.
You may notice some improvement initially, but it will likely be short-lived until you address underlying causes.
If you are already actively working with practitioners to address tissue injury, structure, nerve dysfunction, and your pain still persists, it’s possible there is an underlying cause that has gone unnoticed or unaddressed.
If you experience even a few of the symptoms below on a regular basis, it’s time to dig deeper into the root causes.
SIGNS OF SYSTEMIC INFLAMMATION:
known food sensitivities or food allergies
suspected food sensitivities (you have noticed a pattern of symptoms within 24 hours of consuming specific foods). Click here to read more about symptoms of food sensitivities.
acne
eczema
chronic diarrhea or constipation (or alternating)
bloating after meals
excess hunger
craving carbs or sweets
pain that has been difficult to address, despite physical medicine efforts
chronic stuffy head or runny nose
seasonal allergies (while there may be an actual allergic reaction, seasonal allergies can also be an overreaction of the immune system due to overburden, and can be alleviated with proper support)
chronic fatigue
anxiety or other mood conditions
insomnia or other sleep issues
chronic heartburn or indigestion
abdominal pain or cramping
Working with a qualified practitioner to find and address root causes of inflammation can help alleviate chronic pain symptoms and may even reduce your need for pain medications.
foods that reduce inflammation
As I’ve pointed out, reducing systemic and chronic inflammation requires more than simply eating an anti inflammatory diet or avoiding high inflammation foods.
It requires intervention from a qualified practitioner trained to find and address root causes of dysfunction and gut health in your body. This process often requires a proper assessment of the individual, including symptoms, health history, food and lifestyle habits, and functional lab testing.
Following an anti inflammatory diet may not be the solution, but it certainly can help if it’s part of the equation!
Here are some tips for lowering inflammation using nutrition:
eat real food: Even foods that are marketed as being “healthy” can be heavily processed, and a burden on your detoxification system. Not sure what makes food “processed”? Click here to learn more about what to look for on the ingredients list.
pay attention to fats: Put briefly, omega 3 fatty acids are anti-inflammatory, and omega 6 fatty acids are pro-inflammatory. The most bio-available (can actually be used by the body without interference) and nutrient-dense sources of omega 3 fatty acids are found in animal sources, such as grass-fed beef and wild caught salmon.
fish oil supplements: As with food, when it comes to supplements, quality matters. There are many fish oil supplements on the market, and most are garbage. They use irresponsible fishing methods, and use ethyl (alcohol) ethers of the fatty acids, which are far less absorbable than triglycerides. But there is one fish oil supplement I love and recommend often that is ethically sourced and highly bioavailable. Click here to view and purchase.
eat brightly-colored whole foods: Brightly-colored vegetables, such as in-season tomatoes, red, orange, and yellow bell peppers, and purple cabbage, are loaded with antioxidants, such as bioflavonoids and polyphenols. While it’s important to find and address the root causes of oxidative stress (free radical damage), consuming lots of antioxidants can help mitigate the damage and lower inflammation.
eat better protein: While every body’s needs are different, my clients who are navigating inflammation, hormone imbalance, and digestive issues, get better results when they focus on getting enough good quality protein.
Getting adequate bio-available protein each meal helps reduce snacking, supports mood regulation, and reduces reliance on carby snacks, which lowers inflammation. Animal sources of protein are far more bio-available than plant-based (click here to learn more about that). Personally, I aim for 30 grams of protein in every meal, mostly animal-based.
hydrate: Yes, really! Good hydration promotes healthy lymphatic flow, which serves, in part, to transport components of your immune system and carry debris and waste to elimination sites. Hydration can also lower blood pressure and is important for liver function.
How much water should you drink? It varies from person to person. For the average active adult with no kidney problems, I typically recommend half your body weight, in fluid ounces of water, every day. It’s also important to minimize dehydrating factors, such as alcohol or caffeine. If you are someone who deals with chronic diarrhea symptoms, this may also be dehydrating you.
other supplements to lower inflammation: Taking supplements is a waste of your resources if you are not also doing the work to address the root cause. But symptomatically, there are some supplements that can help lower inflammation and help reduce pain symptoms. Here are some of my favorites.
boswelia - from the bark of a boswelia tree, this extract is a powerful anti-inflammatory agent.
pycnogenol - another park extract, from the French Maritime Pine tree, this nutrient is loaded with polyphenols and bioflavonoids to combat oxidative damage and reduce inflammation.
Oxicell-SE (Apex Energetics) - one of my favorite topical products from working in pain management, this product supports mitochondrial function at the site of pain, which helps to heal tissue faster and reduce inflammation.
curcumin - Curcumin is the active anti-inflammatory component of turmeric. It is widely known to be very effective at reducing inflammation [4], and because it is fat-soluble, it’s absorption significantly increases when taken with healthy fats [5].
was this helpful?
What has helped you address root causes of pain and inflammation?
Please share your thoughts and questions below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Naviaux, Robert K. “Metabolic Features of the Cell Danger Response.” Mitochondrion, Elsevier, 24 Aug. 2013, www.sciencedirect.com/science/article/pii/S1567724913002390.
Astrup, Arne, et al. “Dietary Saturated Fats and Health: Are the U.S. Guidelines Evidence-Based?” Nutrients, U.S. National Library of Medicine, 22 Sept. 2021, pmc.ncbi.nlm.nih.gov/articles/PMC8541481/.
Di Grigoli, Antonino, et al. “Effects of Grazing on the Behaviour, Oxidative and Immune Status, and Production of Organic Dairy Cows.” Animals : An Open Access Journal from MDPI, U.S. National Library of Medicine, 18 June 2019, pmc.ncbi.nlm.nih.gov/articles/PMC6617352/.
Zeng, Liuting, et al. “Efficacy and Safety of Curcumin and Curcuma Longa Extract in the Treatment of Arthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trial.” Frontiers in Immunology, U.S. National Library of Medicine, 22 July 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9353077/.
Stohs, Sidney J, et al. “Highly Bioavailable Forms of Curcumin and Promising Avenues for Curcumin-Based Research and Application: A Review.” Molecules (Basel, Switzerland), U.S. National Library of Medicine, 19 Mar. 2020, pmc.ncbi.nlm.nih.gov/articles/PMC7144558/#:~:text=The%20various%20formulations%20designed%20to,a%20fatty%20meal%20enhances%20absorption.
Cleanest Sunscreens of 2025 | Sunscreen for Face and Body
We know that UV exposure supports nervous system regulation and healing, circadian rhythm, and the production of vitamin D, all of which are essential to optimal health.
On the other hand, we know that even if there is no concrete evidence that sun exposure causes cancer, sunburns are painful and pain is a symptom of damage or dysfunction in the body.
Nutritionist-recommended sunscreens for face and body
You may have heard a saying in the wellness world that if you wouldn’t eat it, don’t put it on your skin. I agree, although that’s a bit of an oversimplification. I’ll explain the ins and outs of it in this article so you can make a better-informed decision about which sunscreen you’ll be coated with this summer (if any!).
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
benefits and risks of sun exposure
what goes on your skin is just as important as what goes into your body
health effects of phthalates and parabens
my favorite sunscreen products
is sunscreen for your face really necessary?
It’s probably not news to you that humans need sunlight for vitamin D production. Sunlight exposure is an essential component of human health. It regulates circadian rhythm and sleep, it’s been shown to improve recovery after surgery and illness, and, yes, it’s essential to vitamin D production and metabolism [1] which is important for bone health and immune function.
What’s really interesting is that we’ve never had concrete evidence that sun exposure causes skin cancer. Similar to the misinformation you’ve heard about cholesterol and veganism, somewhere in our history, someone caught wind that sun exposure might be correlated to the development of melanoma (skin cancer), and it was heavily publicized without providing all the information.
And we just ran with it.
Here’s what the research on sunscreens and sun exposure does show [2]:
non-burning, chronic sun exposure actually reduces the risk of melanoma, and has other health benefits
sunburns double the risk of melanoma development
association between reduced sun exposure (more indoor activities and workspaces) and increased melanoma development
association between reduced vitamin D levels and reduced sun exposure
no concrete evidence that chemical sunscreens reduce the risk of melanoma
Some experts speculate based on this research that the increase in melanoma over the past century may actually be due to reduced immune capability and increased toxicity, not from sun exposure.
It’s a matter of balance, right?
We know that UV exposure supports nervous system regulation and healing, circadian rhythm, and the production of vitamin D, all of which are essential to optimal health.
On the other hand, we know that even if there is no concrete evidence that sun exposure causes cancer, sunburns are painful and pain is a symptom of damage or dysfunction in the body.
So, is sunscreen for your face and body really necessary?
I would say - if you know you are going to be exposed to the sun for an long period of time, know you are at risk of sunburn, or have very fair skin, then yes, sunscreen is a good idea. Based on the data I’ve seen and will reference in this post, sunscreen for your face and body when there is a chance of sunburn will help reduce the risk of melanoma.
the dirty truth about SPF
SPF 50?
More like SPF iffy… (you’re welcome).
Did you know that a large number of sunscreen manufacturers’ SPF claims (sun protection factor) are inaccurate? The bottle might say SPF 50, but are you really getting that amount of protection?
When the EWG (Environmental Working Group) discovered this huge discrepancy in 2021, they began holding sunscreen manufacturers accountable by testing sunscreens for SPF accuracy in addition to their primary work of testing the effects of various ingredients.
Thanks to that work, we are starting to see more accurate SPF claims.
“if you wouldn’t eat it, don’t put it on your skin”
This is a lovely ideology, albeit a bit oversimplified. Even the cleanest of sunscreens contains ingredients I wouldn’t necessarily put in my food, such as titanium dioxide and caprylyl glycol.
So you look for the “safe for kids and pets” claim on your sunscreen, but relying solely on this claim for sunscreen is not enough. We need to become better informed about what is considered “safe” by regulating agencies and how they are impacting our health.
So, yes, “if you wouldn’t eat it, don’t put it on your skin” might be a better guideline than “safe for kids and pets”. But the spirit of this ideology is to choose products that don’t contain sh*t that’s toxic to your health (and harmful to the environment, BTW).
but, why?
Ingredients in products that touch your skin - lotions, soaps, cosmetics, laundry detergents, sunscreens, even the clothing you wear - pass through your skin and directly into your bloodstream. Any harmful ingredients contained in these products, be they plastics, parabens, phthalates, dyes, metals, petroleum, or harmful nanoparticles from certain minerals and metals, may circulate through your body completely before finally being filtered through your liver and dealt with accordingly.
Harmful ingredients in food, however, are filtered through your liver as part of the digestive process before circulating through your body.
That goes without saying, if your liver is overburdened by the vast amount of toxins you are exposed to through food, clothing, cosmetics, or other elements, it doesn’t matter if you eat it or bathe in it. In fact, you may already have symptoms of an overburdened liver without knowing it.
So when it comes to choosing a sunscreen for the face and body - give your liver a break. Start choosing better.
ingredients to avoid
When it comes to choosing clean sunscreens for your face and body, it may be obvious to avoid artificial dyes, colorings, and scents. Those are the easy ones to spot, and possibly the more obvious to you as a consumer. You wouldn’t eat it, so why put it on your skin?
The more insidious ingredients to avoid are phthalates and parabens.
Let’s take a look at why.
health effects of phthalates
Phthalates (pronounced THAL-ayt) are a class of chemicals added to sunscreens as well as many other products, used to make a product more flexible and pliable without breaking.
Phthalates are not only found in sunscreens - they are in many cosmetics, lotions, hair products, and even foods, such as dairy and dairy substitutes, breads, beverages, and even meats.
Why should you avoid them?
There has been a lot of research on the health effects of phthalates, and why they are still allowed in products we use on a daily basis, I do not understand.
PHTHALATES HAVE BEEN FOUND TO [3,4,5]:
increase oxidative stress (inflammation!)
increase insulin resistance (although this was a small study - more research is needed)
cause pre-term birth and low birthweight
f*ck with female sex hormones (where my PCOS gals?)
decrease testosterone and sperm count in men
inhibit neurodevelopment
HOW TO KNOW IF PHTHALATES ARE IN YOUR SUNSCREEN
Chances are you will not find “phthalates” on the ingredients list of your sunscreen, or any other cosmetics or foods. In sunscreen specifically, the most common phthalate used is called diethyl phthalate (DEP). You may also see them listed as “fragrance” or “parfum”.
Avoid sunscreens with these ingredients listed.
health effects of parabens
Parabens are an artificial preservative commonly found in personal care products, meaning lotions, hair products, shampoos, conditioners, laundry detergents, and yes, sunscreens. Parabens are also found in many processed foods.
Why are parabens used so abundantly? They prevent bacteria and mold from growing, which increases shelf life of many products (so convenient!).
There has been a lot of good research on parabens and their effects on human health and the environment over the past 10-15 years. Here’s what you should know about parabens:
PARABENS ARE ENDOCRINE-DISRUPTING CHEMICALS:
Parabens are classified as EDCs, or endocrine-disrupting chemicals. This means they disrupt the normal hormone functions of the human body.
PARABENS AND ESTROGEN:
Parabens mimic reproductive hormones and glucocorticoid hormones (hormones that modulate blood sugar levels). An article from Science Direct states, “They have a structure equivalent to estrogen and can potentially block nuclear receptors for androgens, progesterone, estrogens, glucocorticoids, and others.” [6]
These disruptions include infertility, decreased sperm count, PCOS symptoms, and, although no human studies have been published as of yet, parabens has been seen to cause poor reproductive development in animals.
PARABENS CAUSE OBESITY:
Parabens cause obesity. Their interference with glucocorticoids interferes with the body’s normal ability to regulate sugar, which influences fat tissue. This may also be related to PCOS, as the two systems are strongly intertwined.
NEARLY EVERYONE IS EXPOSED TO PARABENS:
An alarming 99% of urine samples tested in a 2005 study found levels of methyl-paraben metabolytes [7]. The study also found that 92% of the samples contained propyl-paraben, 42% ethyl-paraben, and 47% butyl-parabens. These parabens comprise four of the six most commonly used parabens in foods and personal care products today.
THE FDA DENIES EVIDENCE OF HUMAN HEALTH EFFECTS OF PARABENS:
As of the date this post was written, the U.S. Food and Drug Administration says very clearly on their website [8], “At this time, we do not have information showing that parabens as they are used in cosmetics have an effect on human health.” This, despite the alarming amount of research I’ve referenced in this post alone…
I admit my lack of trust in the FDA is a bias of mine. I trust credible research, and I can only read research that is published and accessible. The FDA also approves many things that are very clearly harmful to human health (lookin’ at you, glyphosate!), and yet also does not approve therapeutic support from things like nutritional supplements and laser therapy. I encourage you to look at these studies yourself - don’t take my word for it.
Screenshot taken 7/2/2025 of the FDA’s remarks on parabens’ effects on human health.
PARABENS AND BREAST CANCER:
There has been a lot of research on parabens’ association with breast cancer and how it can influence carcinogens, and the studies do look promising. But nothing concrete has come of them yet. We need more and better studies before I would feel comfortable making that claim.
my favorite products
I hope I have provided some great tools to help you decide for yourself which sunscreens you feel great about using this summer. For those of you who want more guidance, click that button below to download my personal and professional recommendations for clean sunscreen products (plus get a 20% discount in my shop).
learn something new?
What are your favorite clean sunscreens for face and body? Share your favorites in the comments below.
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Joseph, Anjali. “Impact of Light on Outcomes in Healthcare Settings.” The Center for Health Design, The Center for Health Design, 16 Oct. 2012, www.healthdesign.org/chd/research/impact-light-outcomes-healthcare-settings.
Hoel, David G, et al. “The Risks and Benefits of Sun Exposure 2016.” Dermato-Endocrinology, U.S. National Library of Medicine, 19 Oct. 2016, pmc.ncbi.nlm.nih.gov/articles/PMC5129901/.
Eales, J, et al. “Human Health Impacts of Exposure to Phthalate Plasticizers: An Overview of Reviews.” Environment International, Pergamon, 30 Sept. 2021, www.sciencedirect.com/science/article/pii/S0160412021005286.
Wang, Yufei, and Haifeng Qian. “Phthalates and Their Impacts on Human Health.” Healthcare (Basel, Switzerland), U.S. National Library of Medicine, 18 May 2021, pmc.ncbi.nlm.nih.gov/articles/PMC8157593/.
Arrigo, Federica, et al. “Phthalates and Their Effects on Human Health: Focus on Erythrocytes and the Reproductive System.” Comparative Biochemistry and Physiology Part C: Toxicology & Pharmacology, Elsevier, 5 May 2023, www.sciencedirect.com/science/article/pii/S153204562300100X.
Chatterjee, Sovona, et al. “Parabens as the Double-Edged Sword: Understanding the Benefits and Potential Health Risks.” Science of The Total Environment, Elsevier, 30 Sept. 2024, www.sciencedirect.com/science/article/abs/pii/S0048969724067032.
Calafat, Antonia, et al. “Urinary Concentrations of Four Parabens in the U.S. Population: Nhanes 2005-2006.” Environmental Health Perspectives, U.S. National Library of Medicine, 4 Jan. 2010, pubmed.ncbi.nlm.nih.gov/20056562/.
Commissioner, Office of the. “Parabens in Cosmetics.” U.S. Food and Drug Administration, FDA, 25 Feb. 2022, www.fda.gov/cosmetics/cosmetic-ingredients/parabens-cosmetics.
Common Hormone Balancing Mistakes | Hormone Imbalance | Hormone Balance Supplements
Hormone imbalance is when there is either too much or too little of any hormone. While addressing the effects of the hormone imbalances might help with your symptoms, as a holistic practitioner, my goal is to figure out why there is a hormone imbalance and help you address the hormone imbalance at the root cause.
The following are some common mistakes I see in individuals working to address hormone imbalance, specifically in relation to female sex hormones.
What is hormone imbalance?
Your body is run by hormones, which are chemical substances that are transported throughout the body and act as messengers to stimulate certain actions from cells or tissues.
Hormones regulate many body functions, including:
hunger
fullness
digestion and motility
glucose metabolism (blood sugar balance)
mood
period cycles, menstruation
muscle building
bone density
stress response
thirst
sleep-wake cycle
sexual function
You can see from that list just how important hormones are, and your body works hard to keep them in balance.
Hormone imbalance is when there is either too much or too little of any hormone. While addressing the effects of the hormone imbalances might help with your symptoms, as a holistic practitioner, my goal is to figure out why there is a hormone imbalance and help you address the hormone imbalance at the root cause.
The following are some common mistakes I see in individuals working to address hormone imbalance, specifically in relation to female sex hormones.
Whether you’re working to regulate your period cycle, get rid of PCOS belly, reduce PMS symptoms, dealing with PCOS symptoms (Polycystic Ovarian Syndrome), trying to get pregnant, or approaching menopause, it’s important to work from the ground up.
common mistakes with addressing hormone imbalance
7 of the most common mistakes I see people make when addressing hormone imbalance are:
Not addressing root cause - There are many ways to address hormone imbalance with hormone supplements, medications, or modalities to address symptoms of hormone imbalance like PCOS belly and irregular periods. And these all have their place in some cases, but the biggest mistake I see is not looking for and addressing the reason(s) why your hormones are imbalanced to begin with.
Not prioritizing rest and sleep - A busy lifestyle complete with a lack of boundaries and inability to say ‘no’ will keep your Sympathetic Nervous System activated (fight or flight). When this happens, your brain is actively working to prepare your body to flee a tiger, not regulate ovulation. Other examples of chronic stressors include:
chronic over-exercising
poor blood sugar regulation
people-pleasing behaviors
eating on-the-run
no downtime, or having to “earn” downtime
Ignoring the impact of dietary and environmental toxins - Your body is doing everything it can to deal with what is thrown at it. Many modern products that have been designed to offer us ease and convenience, are loaded with endocrine disrupters and substances that are considered toxic to your body and contribute heavily to hormone imbalance symptoms like PCOS belly, weight gain, and irregular periods. Skincare products, household cleaners, air fresheners, plastics in packaged food and cookware, even low-quality supplements.
Not addressing liver health, gut health, drainage, and bowel movements - Piggybacking on the last topic, your liver is responsible for preparing toxins for elimination from the body. Excess hormones are considered a toxin to the body, if not eliminated. If your liver is congested due to a diet rich in processed foods or is burdened by toxic overload, it will not be able to keep up, and those toxins will be reabsorbed into the body.
Not eating enough (and not addressing digestion) - Skipping meals is a stress to your body and nervous system. But also poor digestive health means you are not able to break down foods and utilize their nutrients, even if you are eating the most nutrient-dense diet.
Not addressing blood sugar - Blood sugar management is not just about how much sugar you consume. It involves eating satiating meals, eating a balance of quality-sourced animal proteins, green leafy vegetables, healthy fats, and whole grains, and minimizing processed foods.
Not getting enough whole-food fiber - I’m not talking about foods engineered to have more fiber content on the nutrition label. I’m talking about fibrous vegetables, fruits, and grains in their whole, unprocessed forms. Fiber binds to bile (from the liver) and toxins and escorts them out of the body (elimination). Fiber is an important part of the detoxification process and is essential to addressing hormone imbalance.
what’s your story?
What’s your experience with PCOS belly, hormone balance, and anything that goes with it? Did you learn anything new from this post or have any questions?
Share your thoughts in the comments below!
And if you want some help figuring out the best course of treatment for your hormone imbalance symptoms and PCOS belly, I can help you figure it out.
NUTRITION SERVICES
ADDITIONAL RESOURCES
Tips for Improving Sleep | Stop Searching Sleep Memes
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”.
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
Can’t sleep?
It starts with a “f*****ck” at the sound of the alarm clock.
You feel like you’ve barely slept a wink. You all but throw your alarm across the room, and you lay back in bed and utter the infamous words, “Just a few more minutes”.
A few minutes turns into an hour, and before you know it, you’re late!
You jump out of bed, panicked, adrenaline surging through your veins to get out the door.
You grab a coffee and a granola bar on your commute, and you get to work just in time for your first meeting, still shaky from the rush (and maybe also the traffic you just fought through).
Friend…
I see you…
And I want to tell you…
This is not healthy…
But I can help…
Let’s talk about how to fix it.
The most amusing and unsettling thing about writing this post was that I learned that far more people are searching for the words, can’t sleep meme than they are searching for any kind of support to improve their sleep.
This is upsetting.
Culturally, we’ve accepted poor sleep, feeling run down, burnt out, and exhausted, as a normal part of being. We’ve accepted it as the nature of being a mother, a career person, a night owl, or just the way we’re wired.
It’s time to stop accepting it and start asking questions:
WHY is your body not sleeping during the night hours? HOW is it impacting other parts of your health? And WHAT do we do about it?
I’ve got you.
why sleep is important
The obvious answer is it makes you feel rested! It’s harder to do things tired.
You don’t think straight, you make more mistakes, and it’s harder to pay attention to what you need because you’re just trying to survive the day. You don’t have the energy to play with your kids or go on fun adventures with friends.
When you can’t sleep, you turn into the can’t sleep meme!
To define things up front, when I refer to sleep cycles and the like in this post, I’m referring to circadian rhythm, a natural 24-hour cycle in humans impacted by diet, light, stress, and sleep.
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”(2).
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
WHAT HAPPENS WHILE YOU SLEEP:
DETOXIFICATION - Your body uses many forms of detoxification throughout the day, including sweat, urine, and feces, but your body uses two main detox pathways while you sleep.
glymphatic system (1) - The brain does not contain lymphatic (no ‘g’) vessels like the rest of your body does. Instead, it contains a similar system formed from astroglial cells that work to deliver nutrients to the brain and central nervous system, as well as carry metabolic waste away from the brain and central nervous system.
Like most other cells and tissues in the body, the brain and central nervous system require nutrients like amino acids, carbohydrates, and fatty acids, in order to perform. Additionally, all that hard work that the brain and central nervous system are doing all day, produces metabolites, waste that needs to be eliminated. Waste that remains in the brain and is not quickly eliminated, becomes toxic. Sleeping drastically enhances the glymphatic system, enabling the body to begin eliminating toxins from the brain.
liver detoxification - your liver is working hard all day. It’s responsible for many different tasks (READ MORE ABOUT THE LIVER HERE), but arguably a significant responsibility of the liver is to prepare toxins for elimination, using pathways such as glucuronidation, sulfation, and methylation. And much of that happens, again when you are resting, for most at around 1-3:00 am.
TISSUE REPAIR - Tissue that is damaged or stressed will repair itself during times of rest. This includes tissues that have been intentionally stressed or challenged during workouts.
MEMORY - It is thought that sleep is when memory is consolidated (3). The information you’ve obtained is essentially sorted through and solidified into long-term memories.
supporting circadian rhythm
There are many ways to support circadian rhythm, and they all boil down to supporting adrenal health.
Most people know the adrenal glands in relation to stress regulation, and that’s true.
Remember that the adrenal glands are also involved in:
sex hormone production
fluid balance and hydration
immune system regulation
thyroid health
blood sugar balance
energy production
SLEEP!!!
WHAT ARE ADRENAL GLANDS?
Most people have two adrenal glands, each resting on top of the kidneys. They operate primarily based on information from a feedback loop called the HPA axis (Hypothalamus Pituitary Adrenal axis).
Adrenal glands produce a number of different hormones, but the one we are going to focus on in regard to circadian rhythm, is cortisol.
WHAT IS CORTISOL?
Cortisol is a glucocorticoid, meaning it is a steroid hormone involved in the metabolism of glucose. More simply put, Cortisol is a hormone made from cholesterol that kickstarts the process of turning sugars (glucose) into energy.
WHAT DOES CORTISOL HAVE TO DO WITH CIRCADIAN RHYTHM?
Cortisol is released in times of stress, but also first thing in the morning as part of what’s known as the Cortisol Wakening Response (CAR).
Remember, cortisol is needed to start the process of energy production, so we need it to jump-start us in the morning, and slow way down by night time.
If you’re here because you can’t sleep, this diagram below will give you a visual of how cortisol should work.
Many lifestyles are not conducive to this type of cortisol rhythm throughout the day. And that impacts your physical health.
Doing what you can to support healthy cortisol release is essential to preventing chronic disease and autoimmune disorders.
But more importantly, and why you are here, is it impacts SLEEP!
THINGS THAT STIMULATE CORTISOL RELEASE:
low blood sugar levels and poor blood sugar management (READ MORE ABOUT BLOOD SUGAR HERE)
workouts
relationship stress
work stress
traffic
busyness
skipping meals
caffeine
emotional stress
unaddressed pathogenic infections (candida, parasites, SIBO)
Most of these are things within your control! You may not always be able to cut out stressful things in your life, but in many cases, you can control when they impact you (and thus, when cortisol is released).
If you got here by searching for that can’t sleep meme, this is something worth considering.
7 tips and tools for improving sleep
Let’s be clear, these are not tools for immediate symptom relief (ie. sleep aids, sleep medications, meditations, supplements, etc.).
These are holistic tools to improve circadian rhythm and sleep for the long haul!
This list is not exhaustive! There is loads more that can be done from an individualized perspective. Getting assessed by a qualified functional practitioner will allow for more personalized dietary recommendations, supplements, and other modalities that would support great sleep.
We’re here to address the root cause of your sleep woes:
PRIORITIZE WORKOUTS BEFORE LUNCH - The closer to waking time, the better. Remember, exercise increases cortisol levels. Hitting the gym after your 9-5 is part of what’s destroying your sleep quality.
GET 10 MINUTES OF SUNLIGHT WITHIN 1 HOUR OF WAKING - Especially in your face (ditch the sunglasses for this one). Your retina contains sensors for UV rays, and when sunlight hits them first thing in the morning, it’s a great way to communicate to your body, “It’s morning! Let’s go!”
PRIORITIZE BREAKFAST, WITH A FOCUS ON FIBER AND PROTEIN - Fiber, especially that from green, leafy vegetables, and protein are crucial to fueling your body, keeping you fuller for longer periods of time (notice how you’re famished just 1-2 hours after that coffee and apple?). This focus on breakfast will improve digestion and insulin sensitivity, contributing to improving adrenal health over time.
AVOID COFFEE ON AN EMPTY STOMACH - Our focus is on adrenal health, so I’m not going to dive into how this destroys your digestive health (READ MORE ABOUT THAT HERE). But caffeine on an empty stomach will spike your blood sugar levels when it’s not paired with something to slow it down. That’s a great way to jump-start the energy roller coaster, rather than keeping it steady throughout the day.
ALLOW YOUR EYES TO SEE THE SUNSET - This won’t always be possible, and if you live in a region where the sun sets at an unreasonable hour, this may not always play out well. That’s okay! The purpose is to tell your brain, it’s getting close to sleeping time.
HUNGRY BEFORE BED? PRIORITIZE PROTEIN, FAT, AND FIBER - If you are the person who wakes up around 1:00-2:00 am to pee, I have news for you - it’s not your bladder that’s waking you up. It’s your blood sugar crashing (MORE INFO ON THAT HERE). Giving your body fuel that will satisfy your blood sugar needs, but keep them steady throughout the night, will prevent your adrenals from reacting in a stress response mid-sleep.
CREATE A BEDTIME ROUTINE (and stick to it!) - Make a list of things you do just before bed, and be consistent with it. Here are some ideas of things to consider adding to your bedtime routine:
consider a time you can consistently commit to getting to bed
brush hair/teeth
wash face/skincare routine
put your phone to bed (away from your own bed if possible)
read (choose something easy, not stimulating)
journal - focus on gratitude or affirmations, and try to avoid highly emotional journaling
warm bath
magnesium or GABA supplement to help you relax and calm your racing thoughts
light stretching
was this helpful?
If you had any “ah-HA!” moments while reading this article, chances are your adrenal glands need some help.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Jessen, N. A., Munk, A. S., Lundgaard, I., & Nedergaard, M. (2015). The Glymphatic System: A Beginner's Guide. Neurochemical research, 40(12), 2583–2599. https://doi.org/10.1007/s11064-015-1581-6
McCommis, K. S., & Butler, A. A. (2021). The Importance of Keeping Time in the Liver. Endocrinology, 162(2), bqaa230. https://doi.org/10.1210/endocr/bqaa230
Rasch, B., & Born, J. (2013). About sleep's role in memory. Physiological reviews, 93(2), 681–766. https://doi.org/10.1152/physrev.00032.2012
Journaling Prompts for Decision Making and Anxiety
…the reason people ghost is because they are paralyzed by fear and anxiety about facing something really scary.
Whether it seems rational to the outside world or not, people ghost because their brains sense danger, even if there is none. Ghosting is easier than facing the fear.
Fear and anxiety symptoms can make the simplest decision feel like the entire world will end (and everyone will hate you for it) if you choose wrong.
Hate being ghosted?
Me, too!
As someone who’s been on both sides of this fence, I’ve done a lot of work on my self and my mental wellness over the past few years, and what I’ve learned about ghosting is this…
Ghosting is cowardly.
Ghosting prevents you from learning or growing.
Ghosting causes you to miss out on opportunities to strengthen yourself and your relationships.
Ghosting perpetuates harmful cycles of conflict avoidance.
(stay with me)
But I’ve been the ghost-er, too.
And I can recognize that the reason people ghost is because they are paralyzed by fear and anxiety about facing something really scary.
Whether it seems rational to the outside world or not, people ghost because their brains sense danger, even if there is none. Ghosting is easier than facing the fear.
Fear and anxiety symptoms can make the simplest decision feel like the entire world will end (and everyone will hate you for it) if you choose wrong.
What does ghosting have to do with nutrition?
I commonly encounter individuals who frantically grasp at outward solutions, trying to find relief. They try restricting the “bad” foods, they try the calorie tracking apps, the sleep apps, the fitness apps. They try all the supplements, or eating specific foods that claim to help with [sleep, weight loss, diet, PCOS symptoms, anxiety, energy, acne, heartburn, cholesterol, etc.].
They never get the results they want, because what they really need is to look inward at why they have symptoms in the first place.
And looking inward is one of the scariest things a person can do.
But that is holistic health. Looking inward is the thing that’s going to get you to the finish line.
So I’m here to provide some tools that help you navigate that paralyzing fear and anxiety when faced with any decision - whether it’s about your health, or what’s for dinner tonight.
I’m going to help you to stop ghosting others (and yourself).
be honest with yourself
Looking inward is only effective if you prioritize honesty with yourself.
No one but you will see your responses to these journal prompts (unless you decide to share).
During this process, I encourage you to be completely honest, even if it feels messy or scary. If you have people-pleasing tendencies, this might be more difficult for you.
But it will become a habit that helps you navigate your anxiety and fears for many years to come.
And if a thought comes up that doesn’t quite feel right? Ask yourself, “How do I know that’s true?” or “What evidence do I have to support this?”.
ONE LAST THING TO REMEMBER:
There are no rules to journaling.
What I’m about to share is what feels good to me.
Play around with it. Find what feels good to you.
journal prompts for clarity and empowerment
“I AM” STATEMENTS
Personally, I like to do this one multiple times. I also like to elaborate on each one by adding examples or evidence of the “I am” statement.
TODAY I CHOOSE…
TODAY I AM GRATEFUL FOR…
WHAT’S MOST IMPORTANT TO ME RIGHT NOW, IS…
ONE THING I WANT TO BE DIFFERENT IN ONE WEEK…
ONE THING I WANT TO BE DIFFERENT IN ONE YEAR…
WHAT STRENGTHS DO I CURRENTLY POSSESS THAT WILL ENABLE ME TO ACCOMPLISH THOSE THINGS?
journal prompts for letting go of what other people think
This one requires a blank sheet of paper.
Draw a circle that takes up about two-thirds of the page.
INSIDE THE CIRCLE
Write all the things you want for yourself right now.
It could relate to meeting immediate needs, like “I want to take a nap,” or “I want some time to myself”. Or it could relate more to abstract ideas or goals, like “I want to be better at time management,” or “I want healthy to be easier for me”.
Remember, this is about what you want, not what you need. Though sometimes these can cross over, consider the difference when doing this exercise.
OUTSIDE THE CIRCLE
Write all the things you don’t want right now.
Again, could relate more to immediate circumstances, like “I don’t want to do the dishes”. Or more abstract/long-term: “I don’t want to be relying on pain medications”.
When you think you’re out of ideas, ask yourself, “what else?”.
journal prompts for recognizing self-lies
I call this a Thought Download, and it’s pretty simple.
Step 1: Set a timer for 5 minutes and write everything that comes into your brain. Everything. STOP when the timer stops. Let that be good enough.
Step 2: Cross out the lies. Anything that you do not have substantial evidence for, cross it out. It is not true, and does not belong in your head.
Step 3: Re-read the things that are not crossed out. Circle the thing(s) that you want to focus on today. Write what actions are needed to do that. Which of your strengths can you draw from?
journal prompts for decision-making and taking action
WHAT IS THE DECISION I AM CONTEMPLATING?
IN WHAT WAYS WILL DOING _____ BENEFIT ME?
WHAT STRENGTHS DO I ALREADY POSSESS THAT WOULD HELP ACCOMPLISH THIS?
WHAT ARE SOME POTENTIAL ROADBLOCKS I MIGHT ENCOUNTER?
WHAT STEPS WOULD I TAKE IF I DO ENCOUNTER THOSE ROADBLOCKS?
WHAT’S MOST IMPORTANT TO ME IN THIS MOMENT?
IN WHAT WAYS (IF ANY) DOES THAT ALIGN WITH DOING _____?
WHAT AM I GOING TO DO NEXT?