What is Eczema?

Eczema is more than just a rash. While rashes can pop up for many reasons, ranging from viruses to allergies to toxins, eczema is an immune system reaction that involves inflammation of the skin barrier. While eczema may be (and often is) triggered by allergic pathways including food and contact allergies, it also may be triggered by other factors that provoke an immune response. Getting sick, excess stress, lack of sleep, topical irritation, growth patterns (in kids), or anything else that shifts the immune response may also provoke eczema.

But one of the important missing pieces in the eczema conversation (and which is especially important when it comes to topical eczema cream or related products) is what happens after the initial reaction starts in the skin. The eczema pathway goes like this:

1. Trigger
2. Immune response
3. Skin inflammation
4. Microbiome shifts
5. Triggering of the inflammatory cascade

Points 4 and 5 are especially important. While eczema may be triggered by many different things, the next steps are all the same. First, the immune system starts mounting a reaction at the level of the skin, which creates significant inflammation. These inflammatory shifts change the chemical environment of the skin, which impacts the microbiome.

Remember that the human microbiome refers to all the microbes (viruses, bacteria, yeast) that live in and on the human body without (typically) causing problems. Most of these are beneficial organisms which play an important role in maintaining human health and helping the immune system learn how to tolerate the surrounding environment. However, some of them can become pro-inflammatory, especially certain strains of Staphylococcus and Streptococcus that live in the gut and on the skin. When the skin environment shifts after an eczema trigger, this favors the overgrowth of those staph and strep species, which grow exponentially at the level of the skin barrier. The immune system (understandably) is provoked to become even more reactive, and all of a sudden a cascade of inflammation, infection and immune reactivity is triggered.

Eczema Cream that Truly Heals

Most eczema cream available over the counter works by moisturizing and calming down the itching to prevent further damage to the skin barrier. While this activity of the cream is helpful and arguably important (it’s hard to heal skin that is constantly being scratched), it’s not addressing the reason for the itching. In many cases, eczema-prone skin is not necessarily dry or itchy of its own right. (Remember the role of the microbiome, here!)

Eczema cream that contains steroids utilizes another pathway, by suppressing the immune response to halt the inflammatory cascade. Unfortunately, however, this also impedes healing because the inflammatory response plays a role in stimulating the regeneration of inflamed skin. (Note: this is also the pathway involved in biologic medications for eczema, such as dupilumab/DUPIXENT.) From the standpoint of functional medicine, immunosuppression is not root-cause healing when it comes to eczema.

On the flip side, eczema cream that can effectively interrupt the inflammatory provocation cycle is how to calm down flares and promote healing when eczema gets out of control. This is where ozonated olive oil comes in to play.

Ozonated olive oil is a topical eczema cream prepared by infusing olive oil with ozone. Ozone is a naturally occurring gas found in the air we breathe and Earth’s atmosphere. It’s formed from three atoms of pure oxygen, essential for life. However, it can be highly disruptive to bacteria which consist of only a single cell. When exposed to ozone, bacteria quickly die, which means they stop provoking the immune response.

Ozonated olive oil therefore serves as a topical antibiotic without bringing the risks of other kinds of antibiotics. It powerfully kills bacteria and removes the trigger for the immune system’s role in an eczema flare. As an eczema cream, it addresses one of the most important mechanisms involved in the eczema response. However, ozonated olive oil also has an additional benefit as an eczema cream. Like other natural oils, it naturally soothes and regenerates skin, but it also directly calms down the inflammatory response, including the initial eczema-triggered responses. So, not only does ozonated olive oil interrupt the bacterial provocation of the immune system, it interrupts the original eczema-triggered inflammation, too. Topical application of ozonated oils quickly reduce itching, redness and inflammation associated with a variety of skin conditions including atopic dermatitis (eczema), one of the most common childhood ailments.

Is Ozonated Olive Oil an Effective Eczema Cream?

As a functional medicine doctor who recommends ozonated olive oil to my patients on a daily basis, the answer is yes! Even more, because it directly kills bacteria (instead of just preventing them from multiplying) it is one of the fastest acting options for eczema cream available.

Check out these results:

Gut Health and Eczema

Of course, eczema is triggered by something, so simply calming down inflammation when it’s triggered isn’t the whole story, either. In these cases, we still need to pay attention to the whole microbiome at large.

In patients with eczema, strong bodies of research show that imbalances in the gut microbiome and intestinal barrier (i.e. “leaky gut) strongly influence the onset of eczema. It also has a strong correlation to allergies, which are similarly connected to gut health. Research shows that patients with eczema have a few key imbalances that predispose them to this condition:

1. Reduced levels of Bifidobacteria, Bacteroides and Streptococcus salivarius
2. Increased pathogenic bacteria
3. Increased intestinal permeability and disruption of the intestinal barrier

This all leads to immune dysregulation (and emphasis on the Th2 immune response), altered production of short chain fatty acids as well as full-body inflammation.

Treatment for Eczema

Because there are so many types of bacteria that grow in and on humans, and because so many different types of eczema exist, and because each patient is different, there truly is no one-size-fits-all solution for eczema. However, there are a few universal steps that are recommended in the field of functional medicine that are a great place for getting started:

1. Identify allergies. As a functional medicine doctor, I recommend IgE panels for all the major allergens, as well as for any foods consumed daily (i.e. blueberries every day for breakfast). In resistant or complex cases, I may also recommend IgG/IgA food sensitivity testing. I ask my patients to abstain from all triggers for a minimum of 3 months before reintroducing, depending on skin status.
   • Over the counter options: Equal Dx Food Allergy Test, EverlyWell Food Sensitivity Test
2. Test the gut microbiome. In order to fix gut microbiome and intestinal permeability problems, you need to know what’s in there. As a functional medicine doctor, I don’t always test for “leaky gut” in all patients at the first appointment, as certain patterns of dysbiosis plus the fact of eczema itself is a sure sign of intestinal permeability.
   • Over the counter options: TinyHealth
3. Supplement strategically: Of course, an essential part of healing involves correcting deficiency of good bacteria and correcting the presence of overgrowth. However, spore-forming strains are an essential piece of healing the gut, and research strongly supports the use of Bifidobacterium and Lactobacillus. Healing the histamine response to calm IgE-mediated eczema pathways, and taking steps to rebuild the skin and gut barrier (with glutamine, histidine and proline) are also essential for healing the root cause.
   • Bifidobacteria
   • Lactobacillus
   • DAO
   • Spore-forming Probiotics
   • Histidine
4. Eczema cream: Ozonated olive oil is a quick way to calm down existing flares. In between, and to support the skin barrier, I recommend that my patients use vitamin C serum and postbiotic saccharomyces ferment medium, followed by a thick barrier cream at night.

The results sound sensational from a plan like this, but it’s a miracle I see every day in my practice. From eczema cream that actually works, to treating the root cause by digging deep into the microbiome, functional medicine has the answers for eczema, psoriasis and other skin conditions that are often mistreated in the standard medical community. That doesn’t have to be the case for you or your family anymore!

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post Beyond Eczema Cream: Root Cause Healing for Rashes appeared first on Dr. Alexandra MacKillop.

Learning how to make a SCOBY hotel is part of developing a sustainable relationship with fermentation. When we understand how to make a SCOBY hotel, we are creating a stable environment where beneficial bacteria and yeast can remain alive, resilient, and ready to support future batches of kombucha.

What Is a SCOBY Hotel?

A SCOBY hotel is a glass jar filled with finished kombucha that houses one or more SCOBYs. The purpose of learning how to make a SCOBY hotel is to preserve extra SCOBYs in an acidic, protective environment so they do not dry out, become contaminated, or lose their strength over time.

If you brew kombucha regularly, understanding how to make a SCOBY hotel is essential for long-term success and peace of mind.

Why Learn How to Make a SCOBY Hotel?

There are several reasons I encourage anyone who brews kombucha to learn how to make a SCOBY hotel. One important reason is backup. Fermentation is a living process, and mistakes occasionally happen. Knowing how to make a SCOBY hotel ensures you always have a healthy culture available if a batch fails.

Another reason to learn how to make a SCOBY hotel is the strength of the starter liquid it produces. The liquid in a SCOBY hotel becomes increasingly acidic and microbially active, making it ideal for starting new batches safely. Learning how to make a SCOBY hotel also allows you to pause brewing without harming your cultures, which is especially helpful during travel or busy seasons of life.

What You Will Need

To begin how to make a SCOBY hotel, you will need a clean glass jar, ideally a half-gallon or one-gallon size. You will also need finished, plain kombucha and extra SCOBYs. When learning how to make a SCOBY hotel, it is important to avoid plastic containers or jars with spouts, the latter of which is harder to clean and may harbor bacteria.

A breathable cloth or paper towel and a rubber band are also necessary components for making a SCOBY hotel.

How to Make a SCOBY Hotel

The first step in how to make a SCOBY hotel is cleaning and sanitizing your jar. Wash it thoroughly with soap and hot water, rinse well, then sanitize with boiling water. Allow it to air dry completely. Clean equipment is essential.

Next, gently place your extra SCOBYs into the jar. It is completely normal for SCOBYs to stack, fold, float, or sink. All of these positions are acceptable and healthy.

Once the SCOBYs are in the jar, pour in enough finished, plain kombucha to fully submerge them. The acidity of the kombucha is critical to how to make a SCOBY hotel work, as it protects the cultures from mold and unwanted microbes.

Cover the jar with a breathable cloth secured by a rubber band. This allows airflow while preventing insects or debris from entering. Proper airflow is an important but often overlooked part of how to make a SCOBY hotel.

Place your SCOBY hotel in a room-temperature location out of direct sunlight. Refrigeration is not recommended when learning how to make a SCOBY hotel, as cold temperatures can weaken microbial activity over time.

How to Care for a SCOBY Hotel

One of the benefits of learning how to make a SCOBY hotel is how little maintenance it requires. Every four to eight weeks, check the liquid level and add more finished kombucha if needed to keep the SCOBYs fully submerged.

If the jar becomes crowded, remove older SCOBYs and compost them or share them with others who are learning how to make a SCOBY hotel themselves. Occasionally, if you are not brewing regularly, you may add a small amount of cooled, sweetened tea to keep the cultures fed. This optional step supports long-term success with how to make a SCOBY hotel.

Signs of a Healthy SCOBY Hotel

A healthy SCOBY hotel will have a clean, tangy, vinegar-like smell. The SCOBYs should appear wet, smooth, and cream-to-brown in color. Brown stringy yeast strands are normal and expected. Recognizing these signs is an important part of understanding how to make a SCOBY hotel with confidence.

If you ever see fuzzy blue, green, or black growth, that indicates mold. Mold is not normal, and the entire contents should be discarded if it appears. Fortunately, mold is rare when SCOBYs are fully submerged in acidic liquid and proper hygiene is followed.

Using SCOBYs From the Hotel

When you are ready to brew kombucha, remove one SCOBY and at least a half-cup of the liquid from the hotel to use as starter tea. The remaining SCOBYs can stay undisturbed.

Final Thoughts

Ultimately, how to make a SCOBY hotel is a small but powerful skill that supports long-term fermentation success. It protects your cultures, strengthens your kombucha, and reinforces the idea that caring for beneficial microbes is an ongoing practice.

Much like gut health itself, how to make a SCOBY hotel is about creating stable conditions, providing nourishment, and allowing time to do its work.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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C-Section Scar Tissue Treatment Strategies: Treat Early

C-section scar tissue treatment strategies work best when initiated soon after incision closure and medical clearance. Scar tissue forms as collagen fibers lay down rapidly to close the wound. Without guidance, those fibers organize in a dense, tangled pattern that restricts glide between tissue layers. Early intervention encourages orderly collagen alignment, improved blood flow, and better nerve signaling. Delayed treatment often leads to adhesions that bind skin, fascia, muscle, and even organs together, making later progress slower and more uncomfortable.

Another reason early c-section scar tissue treatment strategies matter involves the nervous system. Surgical trauma sensitizes local nerves, sometimes creating numbness, burning, or hypersensitivity around the scar. Gentle, early input retrains sensory pathways and reduces long-term discomfort.

But remember, scar tissue treatment takes time

One of the most misunderstood aspects of c-section scar tissue treatment strategies involves duration. Scar remodeling continues for 12–24 months. Consistently completeing scar treatment strategies over time reshapes collagen, restores elasticity, and improves function. Short-term efforts rarely deliver lasting change. Patients who commit to gradual, daily practices typically notice better outcomes than those seeking rapid fixes. Patience, repetition, and varied input define successful c-section scar tissue treatment strategies.

C-Section Scar Tissue Treatment through Functional Medicine

1. Nutritional Strategies for Scar Healing

Nutrition provides the biochemical foundation for all c-section scar tissue treatment strategies. Without adequate micronutrients, tissue repair slows and collagen quality suffers.

Vitamin C

Vitamin C supports collagen synthesis, immune regulation, and capillary integrity. Fibroblasts rely on vitamin C to produce strong, flexible collagen fibers. Deficiency leads to fragile scar formation and delayed healing. Daily intake from citrus, berries, kiwi, bell peppers, or supplemental sources supports optimal repair.

• Research Brief: Studies comparing vitamin C intake identified 75-110 mg/day minimum to allow for scar healing, but data shows that we need much more than that for optimal hormonal and immune system function (both of which are involved in scar healing, as well!) I typically recommend my patients take 250 mg once or twice daily of a quality liposomal vitamin C, taken in the morning.

Collagen and Amino Acids

Collagen peptides and amino acids such as glycine, proline, and lysine supply raw materials for connective tissue repair. In other words, consuming collagen gives you exactly what you need to repair your own collagen! Bone broth, collagen supplements, and protein-rich meals all provide the essential building blocks to reinforce structural rebuilding. Note that protein intake overall is central among c-section scar tissue treatment strategies, especially during breastfeeding.

• Tip: When supplementing with collagen, choose organic, grass-finished varieties

Vitamin E

Vitamin E influences cell membrane stability and local inflammation control. When applied topically, it supports skin resilience and elasticity. My favorite dietary sources include nuts, seeds, avocado, and quality oils like organic, extra virgin olive oil (cold pressed). Be careful not to supplement in excess, and do not take it during your luteal phase if you are actively trying to conceive or if there is any chance you could be pregnant.

Other Micronutrients

Zinc supports wound healing enzymes, copper assists collagen cross-linking, magnesium regulates muscle tone, and omega-3 fatty acids reduce excessive inflammation. These can naturally be found in a whole-foods, ancestral, nutrient-dense, anti-inflammatory diet, but talk to your doctor about supplements if needed.

2. Red Light Laser Therapy

Red light laser therapy is another powerful example of a c-section scar tissue treatment strategies. Specific wavelengths of light penetrate tissue and stimulate mitochondrial activity, increasing ATP production and cellular repair. This is especially true with red light and infrared wavelengths, and robust research supports the use of red light and lasers to reduce scarring. They also offer the additional benefit of improved circulation, which delivers oxygen and nutrients while reducing inflammatory signaling. Clinical observations show improved scar pliability, color normalization, and reduced sensitivity with regular use. Home devices or in-clinic sessions both support healing when applied consistently over weeks to months. Red light devices vary, but laser-strength devices (such as the NovaaLab Extra Strength Healing Laser) are the most potent and best suited for post-surgical uses. Be sure to wear eye protection when using.

3. At-Home Manual Therapy

Manual therapy is one of the most accessible c-section scar tissue treatment strategies. Once cleared by a provider, gentle daily touch teaches tissue layers to move independently again, restoring mobility, sensation and blood flow. Research shows improvements in pain, pigmentation, pliability, itching and scar stiffness with gentle manual therapy techniques.

Basic techniques include:
• Skin rolling above and below the scar
• Gentle circular motions along the incision line
• Lifting and mobilizing tissue between fingers
• Diaphragmatic breathing during touch to relax guarding

Aim for sessions that last five to ten. If you experience discomfort, that’s usually a sign that you’re using too much pressure. It’s important to be gentle! (“No pain, no gain” does not apply here.) Over time, you will notice that the tissue softens, temperature normalizes, and sensation improves. Home manual therapy empowers you to take ownership and initiative with your c-section scar healing so you don’t have to rely on clinics or overly medicalized c-section scar tissue treatment strategies.

4. Acupuncture

Acupuncture is another excellet example of c-section scar tissue treatment strategies, helping recovery through through improved circulation, nervous system regulation, and inflammation control. Needling around the scar and along related meridians encourages blood flow and reduces fascial tension. Many patients report decreased pulling sensations and improved pelvic awareness after a series of sessions. Acupuncture also supports hormonal balance and stress reduction, which indirectly influence tissue repair.

• Tip: A modified form of acupuncture called “dry needling” is available as a manual therapy technique. Look for providers who offer both services to increase your chances of insurance coverage for this treatment.

5. Electrical Stimulation (E-stim) and Shock Wave Therapy (SWT)

E-stim and SWT offer additional examples of of c-section scar tissue treatment strategies. Low-level electrical currents stimulate muscle activation, nerve signaling, and circulation, and SWT imrpoves tissue homeostasis to support recovery. When applied appropriately, these methods reeducate abdominal muscles inhibited by surgery and promote blood flow and healing factors (like nitric oxide and vascular endothelial growth factor). Improved muscle firing reduces strain on the scar and supports symmetrical movement. E-stim is available at many physical therapy and chiropractic clinics, but you can also purchase at-home units which are appropriate for uses such as scar tissue healing and other postpartum aches and pains. Be sure not to ever use the e-stim pads over open wounds, and if you experience discomfort, turn off the machine and take a break. SWT isn’t as available over the counter, as handheld clinical-strength devices cost several thousands of dollars. Look for a physical therapist, massage provider or chiropractor who lists this treatment modality on their website.

6. Natural Moisturizers

Topical hydration influences scar texture and elasticity. Natural moisturizers form a simple yet effective part of c-section scar tissue treatment strategies. However, many scar-healing products contain toxic ingredients like parabens and phthalates, which are important to avoid when recovering from surgery. Options such as shea butter, cocoa butter, rosehip oil, castor oil, and aloe vera support skin barrier function and tissue glide. If you have sensitive skin, opt for a natural tallow lotion such as Hearth and Homestead, which naturally contains healing Vitamins A, E, D and K. Apply moisturizers at least twice daily, as well as after showering.

7. Pelvic Floor Physical Therapy

Pelvic floor physical therapy stands among the most impactful c-section scar tissue treatment strategies. Cesarean birth affects not only the incision site but also deep core coordination. Pelvic floor therapists assess abdominal wall function, breathing mechanics, posture, and movement patterns. Targeted exercises restore transverse abdominis engagement, reduce abdominal doming, and improve load distribution across the scar. Improved muscular support often reduces scar visibility by decreasing tension and pulling. As a functional medicine doctor, I recommend that almost every postparutm women seek out pelvic floor physical therapy to support their healing, whether after a vaginal delivery or cesarean birth.

• Find a Provider: pelvicrehab.com

Additional Considerations

• Sleep quality affects growth hormone release and tissue repair.
• Blood sugar stability reduces inflammatory glycation of collagen.
• Stress management lowers cortisol, which otherwise impairs healing.
• Posture awareness reduces chronic tension across the incision site.
• Gradual return to strength training improves circulation and tissue resilience.
• Overall high-quality nutrition is essential for healing from all aspects of childbirth and delivery, whether surgical or otherwise. Be sure to get a high daily intake of protein, amounting to roughly 1 gram per pound of healthy body weight. Choose animal sources from quality, pastured animals, and include daily salads with fresh greens to maximize healing antioxidants and vitamins that are necessary for recovery.
• Effective c-section scar tissue treatment strategies require more than one modality. Nutrition, manual therapy, nervous system input, and professional support work synergistically. From a functional medicine perspective, scar healing reflects whole-body health rather than isolated skin repair.

Patients who respect the timeline, apply consistent care, and address underlying physiology often experience improved comfort, mobility, and confidence more quickly. C-section scar tissue treatment strategies serve not only cosmetic goals but also long-term pelvic and core health. When approached thoughtfully, the scar transforms from a site of restriction into a symbol of recovery and resilience.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

Become a Patient

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post C-Section Scar Tissue Treatment Strategies appeared first on Dr. Alexandra MacKillop.

Barbecue sauce is a delicious condiment, a pantry staple, and a powerful way to add depth and character to everyday cooking. It enhances everything from grilled meats to roasted vegetables and can instantly turn simple food into something crave-worthy. However, when you take a closer look at grocery store shelves, most name brand barbecue sauces rely heavily on added sugar. In many cases, sugar or high fructose corn syrup is the first or second ingredient. This reality is what drives many health-conscious cooks to seek out a no sugar barbecue sauce that delivers flavor without unnecessary metabolic consequences.

The Problem with Name Brand Barbecue Sauce

From a food science and functional medicine perspective, excessive sugar intake is a significant burden on human health. Sugar, especially in the form of high fructose corn syrup, places a disproportionate load on the liver. Unlike glucose, fructose is primarily metabolized in the liver, where excess amounts contribute to non-alcoholic fatty liver disease, increased inflammation, elevated triglycerides, insulin resistance, and the broader cluster of issues known as metabolic syndrome. Over time, these changes are associated with poorer cardiometabolic health markers and increased chronic disease risk. Preparing a homemade, no sugar barbecue sauce is a simple but meaningful way to reduce this burden on our bodies.

But, Why Add All the Sugar to Begin with?

Sugar is also added to processed and shelf-stable foods for reasons that have little to do with nutrition. From a manufacturing standpoint, sugar helps lower water activity, making foods more shelf-stable and inhibiting microbial growth. It also enhances palatability and creates a predictable flavor profile that appeals to a broad audience. Additionally, sugar is an inexpensive ingredient that functions as a filler, allowing companies to cut costs while increasing perceived flavor. Unfortunately, this means sugar shows up in many savory foods where it is not physiologically necessary, including modern name-brand barbecue sauces. A no sugar barbecue sauce avoids these pitfalls while still delivering satisfaction.

Keep Intake Under Control with No Sugar Barbecue Sauce

For individuals who want to support health without completely forgoing sweet foods, a practical strategy is to remove unnecessary sugar from savory dishes. Keeping sugar out of foods like sauces, marinades, and condiments allows room for intentional sweetness elsewhere, rather than consuming it unknowingly. A no sugar barbecue sauce fits perfectly into this approach by preserving balance without deprivation.

Homemade options offer additional advantages. Making your own no sugar barbecue sauce allows full control over ingredients, supports improved metabolic health, and reduces overall intake of ultra-processed foods. This style of sauce still contains naturally occurring sugars from whole food ingredients such as tomatoes, apples, and onions, but it does not contain added sugar. These naturally occurring sugars come packaged with fiber, phytonutrients, and organic acids that slow absorption and support better glycemic balance.

From a sensory standpoint, a no sugar barbecue sauce often tastes better. Without excessive sweetness dominating the palate, other flavors can shine. Smoky notes, acidity, spice, bitterness, and umami create complexity and depth rather than a one-dimensional sweet profile. This layered flavor is what traditional barbecue is meant to showcase.

Storage of No Sugar Barbecue Sauce

When stored properly in an airtight container in the refrigerator, a homemade no sugar barbecue sauce typically lasts one to two weeks. Freezing can extend shelf life further without compromising flavor. You also might consider canning in 8-oz jars, perfect for your barbecue recipes.

This sauce pairs beautifully with grilled chicken, ribs, pulled pork, burgers, roasted vegetables, meatballs, and even as a dipping sauce or glaze.

Ultimately, choosing a no sugar barbecue sauce is a practical, evidence-based decision that supports liver health, reduces unnecessary sugar exposure, and elevates flavor. It is a small change with meaningful benefits, both with nutrition and flavor.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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The post No Sugar Barbecue Sauce Recipe appeared first on Dr. Alexandra MacKillop.

If you’re unfamiliar with Invisalign, they are clear, plastic, molded retainers that are designed to shift teeth over the course of time. As a teenager, I had some mild crowding on the top and bottom, so my dentist recommended a 9-month course of using these dental trays to gently shift my teeth instead of having metal orthodontic braces put in. My dentist counseled me about the importance of keeping my teeth clean so that food particles didn’t get trapped underneath, and I took him seriously. But what he failed to mention and what I failed to realize is that the Invisalign trays were also keeping important things out, and that is how my cavity developed: saliva and oxygen.

Our mouths are living ecosystems. Just like “bad bacteria” causes cavities, good bacteria produce beneficial chemicals that protect our teeth and keeps our mouths functioning normally. Healthy saliva continually bathes our teeth and gums, protecting the enamel and maintaining an optimal chemical environment so that good bacteria can grow and bad bacteria cannot. When I was wearing the Invisalign, the saliva in my mouth was blocked from reaching my teeth, which influenced the type of bacteria that were able to grow. Without that natural cleansing, bad bacteria developed.

In addition to saliva, oxygen exposure is essential for a healthy mouth. Oxygen allows certain types of beneficial bacteria to grow and kills bad bacteria, which tend to die when exposed to air and oxygen. This is also part of the reason that flossing is important because in addition to removing stuck food, flossing introduces oxygen between teeth so that bad bacteria can’t grow, and so that saliva can get in to bathe and protect our teeth. My Invisalgn dental trays were also blocking my teeth from oxygenation, which favored the growth of anaerobic species of bacteria, which ferment and produce acid as byproducts, eroding enamel and leading to cavity formation and rot.

Obviously, it’s bad news when cavities form. A generally healthy lifestyle is needed for good dental health, and it’s also important to take steps to preserve the dental microbiome. Here are some strategies from functional medicine that you can take to help support your dental health and preserve your oral microbiome.

Here’s How to Support Your Oral Microbiome through Functional Medicine

1. Stop using plastic dental trays. As I outlined above, plastic dental trays prevent oxygen and saliva from reaching your teeth which leads to unfavorable shifts in the dental microbiome. It also damages gums and can worsen receding and inflammation. Instead of Invisalign and related products, opt for traditional wire braces. Likewise, instead of plastic retainers, use either a wire retainer or consider palate expansion so that the teeth naturally stay in place without the need for the constant pressure of a retainer.
2. Ditch sugar. Sugar favors the growth of bad bacteria in your mouth. It also is the fermentable substrate that bacteria consume, converting into acid and alcohol byproducts that erode enamel. You should also be mindful of foods that break down into sugar, like crackers which become wet and form a paste, sticking to teeth and holding sugar against them over the course of time. These pasty carbohydrates can get wedged into small grooves and cracks in teeth and contribute to cavity formation over time, even if they aren’t sweet foods with sugar added.
3. Use hydroxyapatite toothpaste. This is a natural way to rebuild enamel and protect your teeth if you have had exposure to damaging substances over time. Avoid toxicants like fluoride, which harm the balance of good and bad bacteria in the mouth (fluoride is toxic to good bacteria.) You should also avoid products like hydrogen peroxide which can damage enamel and harm the microbiome by killing beneficial bacteria.
4. Consume probiotic foods. Fermented foods like yogurt, kombucha, kimchi and natural pickles seed the mouth with beneficial probiotics. They also naturally stimulate saliva production which helps keep teeth and gums clean and moistened. You should have probiotics foods with every meal.
5. Avoid alcohol-based mouthwash. Alcohol-based mouth washes are not only drying, but they also kill beneficial bacteria in the mouth. This is a problem because the oral microbiome is there for a reason! Instead, use herbal mouth rinses like the Tooth & Gums Tonic from Dental Herb Company.
6. Fix mouth breathing. When we are sleeping (or awake), we should be breathing through our noses, with our mouths shut, unless we are eating, drinking or talking. Mouth breathing dries out the mouth and contributes to decay by shifting the oral microbiome and drying out teeth. This can worsen gum inflammation, lead to break down of enamel, and disrupt the oral microbiome. Mouth breathing can be challenging to fix, but I recommend having a comprehensive evaluation of why your body tends to use that method of breathing. Are you dealing with undiagnosed allergies Do you have a restricted airway Do you need dental expansion I recommend working with an airway dentist to have a thorough examination.
7. Take oral probiotics. In my functional medicine practice, I have somewhat of an eclectic approach to gut health and proboitic use. I am absolutely an advocate for consuming probiotic foods when appropriate (individuals with some histamine problems and overgrowth patterns may not tolerate probiotic supplementaiton.) In general, I prefer for people to not need to take probiotics in order to be healthy. However, as a consequence of our food system and because of some of the problems outlined in items 1-6 on this list, sometimes probiotic supplementation is necessary. Apart from correcting imbalances as outlined in functional medicine stool microbiome testing, I often recommend the E.N.T. Biotic from Protocol for Life Balance or Adult ENT-Pro from Biotics Research Company. What’s unique about both of these formulations is that they are not capsules; rather, they are lozenges that are meant to slowly dissolve in the mouth and “seed” the oral and sinus cavities with beneficial bacteria.
8. Use Red Light Therapy. If you are dealing with chronic imbalances in your oral microbiome or chronic problems with gum inflammation (gingivitis), consider using red light dental trays to administer red light therapy to your gums to facilitate healing and reduce cavity formation. Red light limits the growth of harmful bacteria and facilitates the growth of beneficial bacteria to balance the microbiome. This strategy is also a natural method for tooth whitening that does not use harsh chemicals or erode enamel like peroxide does.

Other Strategies for Dental Health

In addition to maintaining the above strategies to support the dental microbiome, an overall health lifestyle is essential for good oral health. It’s not just as simple as brushing and flossing, though those are obviously important too.

In order to maintain your dental health, I also recommend eating a low glycemic index, nutrient-dense diet. Dental health requires micronutrients like chromium, copper, zinc, selenium, magnesium, calcium, vitamin D, vitamin C, and B vitamins. While you could certainly supplement these factors, there are additional nutrients far too numerous to list in a blog post that can only come from a diverse and abundant diet. Please also be sure to include quality animal products in your diet to support your long-term health.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post Dental Probiotics: How Good Bacteria Can Transform Your Oral Health appeared first on Dr. Alexandra MacKillop.

For women in particular, one of the biggest reasons for hair loss on the top of the head relates to hormonal imbalances attributed to a condition called PCOS, which has four different subtypes. When I am working with a woman in a clinical setting, PCOS hair loss is often one of the most frustrating symptoms that she wants addressed as quickly as possible.

In this article, we will be discussing reasons for hair loss, how I evaluate for the causes of hair loss in my functional medicine practice, and how I help my patients reverse PCOS hair loss with natural treatment. We will also cover additional topics, such as how long it takes to reverse PCOS hair loss and whether or not the condition is likely to come back.

Diagnosing PCOS Hair Loss

The condition of hair loss itself is not hard to diagnose. In fact, it’s usually one of the easiest things to identify when a woman is experiencing it because you can see the evidence of it stuck t oyour clothing, clogging your vacuum or your shower drain, and strewn around your house. However, PCOS hair loss can also be insidious because it doesn’t always appear like patchy clumps of hair falling out. In fact, patchy hair loss of that nature is less likely to be related to PCOS and more likely to be related to another condition, like autoimmunity, nutritional deficiencies, or toxin exposure. Instead, PCOS hair loss tends to look more like thinning along the hair line and increased shedding overall.

One of the biggest challenges in diagnosing PCOS hair loss is differentiating the hair loss as specifically PCOS hair los as opposed to hair loss from other conditions. Keep in mind that not all women who have PCOS experience hair loss as a symptom. At the same time, a woman may have PCOS and also be experiencing hair loss due to other factors. Finally, a woman experiencing hair loss (and her doctor) may have suspicions of PCOS because of the hair loss, even though she might not have PCOS at all.

Treating PCOS hair loss means that a couple of things need to first be true: for one, she needs to have diagnosed PCOS and two, the hair loss needs to be because of the PCOS and not the result of other factors. Therefore, it’s important to conduct a thorough workup to make sure that other health conditions are not also at play. If those other health conditions are missed, treating the hair loss through the PCOS paradigm will result in the patient not getting better and maybe even worsening because of delayed diagnosis.

Reasons for hair loss apart from PCOS hair loss:

Here are some other common reasons that I see hair loss in my practice. Please keep in mind that this is not an exhaustive list, and it’s possible for a person to have more than one condition:

1. Hypothyroidism: Hormonal reasons are a big driver of hair loss, but those reasons are not always exclusive to reproductive hormones, such as PCOS hair loss. In fact, when I see a patient experiencing hair loss, my first thought actually is not PCOS, but rather a thyroid conditions. Hypothyroidism is more common among women with PCOS that among thos without it, and the thyroid is actually a big reason that my PCOS patients experience “PCOS hair loss” even though it’s truly driven by the thyroid.
2. Hashimoto’s and other autoimmunity: Hashimoto’s is one type of autoimmune condition, which is commonly responsible for causing hypothyroidism. However, I include it separately on this list because not all cases of hypothyroidism are caused by Hashimoto’s, and not all cases of Hashimoto’s end in hypothyroidism. Because Hashimoto’s involves an autoimmunt inflammatory response agains the thyroid and resultant thyroid damage, many people do end up developing hypothyroidism as a result of Hashimoto’s. However, the inflammation and self-reactivity associated with Hashimoto’s can also result in hair loss, even with normal thyroid function. Other autoimmune diseases such as inflammatory bowel disease (IBD), lupus, Sjogren’s syndrome, rheumatoid arthritis and others can also cause hair loss. Grave’s disease, which is an autoimmune thyroid condition associated with hyperthyroidism can also cause hair loss, all of which should be differentiated from PCOS hair loss.
3. Low Estrogen: Hair follicles don’t last forever. Instead, they experience a growth phase that can last several years and then they transition to a state of dormancy called the telogen phase, which lasts a few months before the follicle atrophies, dies and the hair falls out. Periods of low estrogen in women, such as those seen with hypothalamic amenorrhea, menopause, breastfeeding, and other health conditions shortens the growth phase of the hair, moving it into the telogen stage more quickly. PCOS is classically associated with excess estrogen, particularly when testosterone levels are very high, but other women experience low estrogen for other reasons, despite PCOS. In this case, the PCOS hair loss would be due to low estrogen levels rather than the high androgen levels.
4. Perimenopause: PCOS hair loss is classically understood to be caused by elevated testosterone levels, which cause atrophy of the hair follicles and shorten the growth phase. However, transient elevations in testosterone can also be caused by the early stages of perimenopause. While the causitive factor in the hair loss is the same (testosterone), high androgens in perimenopause that cause hair loss are not the same thing as true PCOS hair loss.
5. Nutrient deficiencies and restrictive dieting: Nutrient deficiencies cause hair loss because multiple micronutrients, like B vitamins, zinc, iron, vitamin C and countless others are essential for creating new hair (along with skin, nails, and maintaining function of the body’s organ systems.) In cases of significant nutrient deprivation, such as extreme dieting or chronic illness, nutrient deficiencies can develop which result in hair loss. (The nutrient deficiencies can also cause other health problems, like hypothyroidism, which contribute to hair loss as well.) It is also not uncommon for the ketogenic diet, vegan diets, and use of semaglutides like Ozempic to cause hair loss.
6. Post-COVID: Severe illness such as that seen from extreme cases of COVID-19 can also contribute to hair loss. The inflammation associated with the inflammatory response, or use of steroids in treatment, contribute to a shortening of the growth phase and resultant hair loss.
7. Inflammation: Apart from COVID-19, infections may trigger widespread inflammatory responses in the body that bring about similar changes to the hair follicles. These too need to be differentiated from PCOS hair loss, though keep in mind that blood sugar disorders including the insulin resistance seen in PCOS also contribute to hair loss.
8. Heavy metals and other toxicity: Heavy metals like arsenic, thallium, cadmium and mercury all contribute to hair loss by interfering with the mechanisms of hair growth. This causes weakening of the hairs themselves, increased breakage and early shedding. Thallium exposure is the most common heavy metal implicated in hair loss. Thallium exposure most typically comes from coal smelters, which release this toxin into the air, and it also becomes deposited in the soil and water. For this reason, it is essential to wash fruits and vegetables and use a high-quality water filter to ensure that what you are drinking is safe.
9. Hormonal birth control: Hormonal birth control is made from artificial progesterone, which tricks the body into not ovulating. This means that the body then is unable to produce natural progesterone, and progesterone deficiency also contributes to hair loss through a similar mechanism to low estrogen. At the same time, some types of these artificial progesterones are derived from testosterone and share characteristics to the hormone testosterone. In PCOS hair loss, testosterone receptors in the hair follicles respond to signaling from testosterone and cause atrophy of the follicles and resultant hair shedding. The artifical progesterones, derived from testosterone in the hormonal ocntraceptives, have a similar effect when they bind to testosterone receptors, causing a similar mechanism of hair loss as seen in PCOS hair loss.
10. Stress: High stress increases adrenal responses, which affect blood flow to the hair follicles. They also result in increased production of androgenic stress hormones which affect hair follicles similarly to high testosterone levels in PCOS hair loss. High stress can also induce an adrenal form of PCOS and contribute to PCOS hair loss through that mechanism.
11. Certain medications: like chemotherapy drugs which notoriously cause hair loss, use of steroid medications, antidepressants such as fluoxetine (Prozac) and lithium, blood pressure medications like ACE inhibitors, blood thinners, seizure medications, and Accutane can cause hair loss on the top of hte head, which need to be distinguished from PCOS hair loss. Many women with PCOS are taking these medications and don’t realize that their hair loss results from the medications instead of being the specific symptom of PCOS hair loss.
12. Eczema, fungal infections and other skin disorders: Inflammatory and infectious skin conditions can create inflamation that is pervasive enough to reach the hair follicles themselves. This inflammation and reactivity damages hair follicles and can cause weakness, breakage, shedding and hair loss. PCOS and the accompanying blood sugar imbalances increase risk of developing fungal infections like candida, including infections on the scalp, which can contribute to hair loss but should be differentiated from true PCOS hair loss.
13. Childbirth: During pregnancy, the body lengthens the telogen stage of hairs. This means that hairs which would ordinarily reach the end of the growth and telogen stages and fall out instead do not. They remain in the telogen stage, not growing necessarily but not falling out either. Then, after the baby is born and the hormone and immune system shift, the hairs finally fall out, all at once. For some women, this effect is delayed until breastfeeding ceases, or until periods return. In women with PCOS, return to menstruation can take much longer and women may incorrectly believe the hair loss is due to PCOS hair loss because so much time has elapsed since childbirth. This is why accurate testing and clinical workup are important for making a diganosis.
14. Hair treatments: Use of hair dye, particularly hair treatments containing bleach, chemical straightening products, and heat treatments like hair dryers, flat irons, curling irons, and even washing hair in very hot water all cause dryness and damage to the hair itself. This weakens the hairs, increasing breakage and making it more difficult for hair to grow long. This can look like hair loss, especially when the breakage occurs close to the scalp. Hair breakage can also be increased with aggressive hair brushing techniques, tight ponytails and hair styles involving the hair pulled back, frequently wearing hats and barrets, sticky elastics or clips can also pull and snap hairs.

PCOS Hair Loss

The “true form” of PCOS hair loss results from elevated androgen levels. However, keep in mind that the condition of PCOS can also contribute to hair loss as mediated through inflammatory changes, blood sugar problems, and changes in other hormone levels. However, when we are talking about the effect of PCOS in causing hair loss, we are referring to the form of PCOS hair loss that is caused by elevated androgen levels.

As I touched on earlier, elevated androgen levels induce a process called “follicular miniaturization,” in which the high androgens bind to testosterone receptors in the hair follicles, causing them the atrophy and break down. The result is thinner hairs, weaker hairs, and eventual death of hte hair follicles. This leads to not only increased hair shedding but fewer healthy and functional hair follicles in general.

Treatment for PCOS Hair Loss

When the hair loss has been proven to be truly the result of high androgens in PCOS, treatment is necessary in order to slow the progression of the condition. Because of the mechanism of testosterone in PCOS hair loss, treatment necessitates strategies for reducing androgens, increasing blood flow to the scalp to restore follicle function, and providing increased nutrients to allow the hair follicles to remain healthy and grow health hair.

In my functional medicine practice, I treat the different types of PCOS differently. Understanding what is driving the high testosterone levels is imperative for lowering them. So, we always start there. However, there is good evidence that the following strategies are also implicated in reversing the testosterone-associated changes that take place in PCOS hair loss:

1. Spearmint Tea: In PCOS hair loss, testosterone converts into a highly androgenic hormone derivative called DHT. Spearmint tea, particularly when enough is consumed, reduces the conversion of testosterone into this highly androgenic form which damages hair follicles. The research shows that drinking at least two cups of tea daily is needed to see effects. I recommend always drinking organic, looseleaf tea to reduce exposure to toxins.
2. Zinc: Similar to spearmint, zinc has been shown to reduce converstion of testosterone to DHT. It also reduces the responsiveness of testosterone receptors in the hair follicles of themselves so that the androgens have less of an effect in causing PCOS hair loss. It’s important to note that the effects of zinc supplementation in PCOS hair loss are not simply the result of correcting zinc deficiency, though many people are unknowingly deficient in zinc. Instead, the supplementation improves PCOS hair loss regardless of deficiency. However, it is possible to overdose on zinc, so it is important not to exceed supplementation past 80 mg daily, and to be mindful of the fact that excess zinc supplementation can create copper deficiency, which may also cause hair loss. In my practice, I recommend starting with 30 mg of zinc bisglycinate or zinc picolinate which are superiorly absorbed compared to other forms.
3. Saw Palmetto: Like spearmint, saw palmetto reduces the conversion of testosterone into DHT via the enzyme 5-alpha reductase. For this reason, it’s not necessary to supplement with both of them in order to control hair loss. Instead, I usually start my patients on one or the other. However, different people respond differently to them, so sometimes we prefer to use multiple strategies on the front end and cut back. Because of the timeline required to control PCOS hair loss, this solution is appealing to some patients.
4. Green Tea: Whereas saw palmetto and spearmint reduce conversion of testosterone to DHT, green tea reduces androgen levels in general. This is important because hair follicles are not the only part of the body impacted by the high androgen levels. Green tea is therefore a good solution because of its ability to treat PCOS, instead of focusing primarily on PCOS hair loss.
5. Red Reishi: This adaptogen funcitons similarly to saw palmetto and spearmint in blocking the 5-alpha reductase enzyme. However, being an adaptogen, it also provides other benefits to the body, particularly in improving the stress response, supporting the immune system, and reducing inflammation. I am inclined to prescribe this to patients when they are dealing with an inflammatory or adrenal form of PCOS, or if they have co-occurring health conditions such as those listed earlier.
6. Topical Rosemary Oil: Rosemary oil has components that block DHT, like many of the herbs listed above. However, the difference is that rosemary oil is applied topically to the scalp and massaged in, instead of taken orally. This allows more direct access to the hair follicles. It also contains compounds that stimulate the hair follicles to increase growth, and antioxidants that reduce the effects of other factors on causing damage to the hair follicles, in addition to the androgens in PCOS hair loss. Finally, topicaly application and massage stimulate blood flow which brings nutrition and oxygen, supporting the health of the follicles. I recommend applying a small amount of rosemary oil directly to the scalp, massaging for about 15 minutes, resting for another 15 minutes to absorb and then washing out. Be mindful that oils such as these may cause the hair to appear greasy, so be mindful when washing.
7. Red Light Therapy: Near infrared and red light laser therapy have excellent research to back up use for promoting hair growtih and slowing hair loss, regardless of cause. This form of light stimulates cells called fibroblasts, which produce hair growth factors and increase blood flow. The result is thicker hairs that grow more quickly, and even reversal of some of the atrophy-related changes in PCOS hair loss. Red light therapy is a great option for PCOS hair loss because it doesn’t require you to take a pill, and the devices used to administer red light therapy can be used for other applications as well. I personally use the NovaaLab red light laser, and this is what I recommend as well. If you want to use the NovaaLab laser and save 10%, use the following code(s) to get started:
   • NovaaLab Red Light Laser for targeted laser spot treatment (more potent)
   • NovaaLab Deep Healing Pad which can more easily be used to apply red light treatment to the whole head at once

How long does it take to heal PCOS hair loss?

Because PCOS hair loss so profoundly affects a person’s quality of life, one of the most pressing quesitons my patients have is how long it will take to heal the condition. PCOS itself is complicated, but the nature of how hair grows and falls out in the first place is even more so. Recall from our discussion above that PCOS hair loss comes from the effects of androgens, which cause atrophy of hair follicles that weaken the strands and death of the follciles themselves. The hormons also shorten the growth phase, and send the hair follicles into the telogen phase more quickly. The telogen stage lasts several months (often around 3) before the hairs fall out.

Treating PCOS hair loss at the root cause itself takes several months. Lowering androgens and lowering production of DHT can take several months, sometimes up to 6, to even start to see changes. Then, once the androgen levels change, the hair follicles themselves take time to heal. Once that happens, there’s still then a delay because of the telogen stage, of around 3 months. After that, we then need even more time to start to see hair regrowth.

Because of these complexities, starting to see changes in PCOS hair loss sometimes take up to a year or more. This will happen more quickly if PCOS has not been a problem for as long, because the longer the hair follicles have been exposed to the testosterone, the more time they will need to heal. It’s also going to take longer if other problems are also at play, such as those seen in the first list, like nutrient deficiencies, toxin exposure, or inflammatory conditions.

Among all the treatments outlined above for PCOS hair loss, I want to share that red light laser therapy produces changes the fastest. This is because rather than waiting for hormone levels to drop, the high-intensity laser directly reverses the effects of testosterone at the level of the hair follicles. This leads to faster healing while the additional time is taken to address the hormonal imbalances that cause PCOS hair loss. Remember, however, that because of the telogen stage of hair, even with red light laser therapy, it will require a minimum of 3 months to start to see changes in hair loss. Hair loss you’re experiencing right now is the result of the chemical state of your body at least three months in the past.

Overall, PCOS hair loss treatment is challenging and takes a long time, but that doesn’t mean it’s impossible, and it doesn’t mean you should give up hope. The fastest and most effective way to help PCOS hair loss is to make sure that you have the right diagnosis (and aren’t missing anything), and to treat the underlying root cause of the PCOS hair loss (high androgens) so that it doesn’t return in the future.

Healing takes time, and there are no quick fixes. Because of the time requirements, remember that there are no drugs or medications that can produce changes faster, so natural treatment really is your best bet. Be patient, have grace on yourself, and do the next right thing!

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post Understanding and Reversing PCOS Hair Loss appeared first on Dr. Alexandra MacKillop.

What’s the problem with the pill?

On its own, using hormonal contraceptives (which categorically includes the pill, the patch, the shot, and hormonal IUDs) does a few things to the body that spell bad news. First, the way they function is by preventing your ovaries from making their own hormones. Here’s the real deal: we need both natural estrogen and natural progesterone in order to be well, along with the other hormones that our ovaries make in smaller doses, like testosterone and DHEA. With terms like “hormone balance” the idea is to make sure that the body is able to produce its own hormones at the appropriate levels and also detox them. Using hormonal contraceptives gets in the way of both of these things.

1. The whole point of hormone-based contraceptives is to prevent ovulation. Fake progestins trick your brain into thinking that you’ve already ovulated, so you won’t produce the necessary hormone surge to trigger ovulation (via estrogen) or any of the lovely hormones that come after ovulation (progesterone and estradiol.) Hormonal contraceptives are named as such not because they replace your hormones but because they block them. [Read: the “progestins” in the pill are not real progesterone, and ethinyl estradiol is not the same thing as the estradiol your ovaries make.] IUDs specifically also have a secondary effect of thinning the uterine lining to prevent implantation of a fertilized egg. This might be important to you for ethical reasons, so take note.
2. Your body detoxes the drugs in hormonal contraceptives through your liver’s detox pathways. But the huge overload of drugs that come from contraceptive devices backlogs the liver’s activity, leading to inflammation, changes in the gut microbiome (and subsequent gut health) and even feeds forward into imbalances in other hormonal systems, like your thyroid and adrenal health. Yikes!

But here are a few other important notes: hormonal contraceptives are contraindicated in women with migraines or who smoke, who are over 35 years old, who have family history of breast or ovarian cancer. They also increase risk of fatal blood clots, cardiovascular disease, acne, weight gain, depression, hair loss, insulin resistance, fertility problems and more.

Pregnancy Prevention Without Pills

I generally don’t recommend using hormonal contraceptives for any reason in my practice. The side effects are reason enough, but also because better options really are available! Here are two:

1. Tracking Basal Body Temperature
2. Tracking Cervical Fluid (i.e. Creighton Model)

I’ve already written a whole post about the mechanism and benefits of tracking basal body temperature so I definitely encourage you to go back and read that post if you haven’t already.

Meanwhile, you can also track cervical fluid as a marker of fertility.

How Your Cycle Works

I come back to the above graphic again and again on my blog, for good reason. It explains the hormones throughout the menstrual cycle and those hormones are everything. In your cycle, ovulation is the main event, not the bleed. Everything in the first half of the cycle is about gearing up for ovulation and everything in the second half is about enjoying the effects of ovulation. (Meanwhile hormonal contraceptives are all about preventing ovulation!) In order to prevent pregnancy, you need to avoid having unprotected intercourse in the 5 days before ovulation, as well as on the day of or day after ovulation.

Let’s take a closer look at ovulation for a minute. Immediately before an egg is released, the brain “pulls the trigger” with a huge spike of a hormone called luteinizing hormone. This hormone tells the ovary that it’s time for the fully developed egg to be released into the fallopian tubes. But what tells the brain that it’s time for the LH surge Cue: estrogen.

As the ovarian follicle (egg) develops throughout the menstrual cycle (in the so-called follicular phase), it realeases increasing levels of estrogen. When the estrogen level reaches a certain height, it tells the brain that everyone is ready for the big ovulation event. However, this estrogen also brings about other important changes in the female body. For one, it changes the texture and quantity of cervical fluid. Also known as vaginal discharge, this substance becomes increasingly watery as ovulation approaches. Immediately after ovulation, once progesterone takes the stage, cervical fluid quickly transitions to a thick, glue-like, white texture.

This transition from watery, to gel-like (so-called “egg white” cervical mucus or ‘ewcm’ if you’ve seen it on fertility boards) marks the transition from a fertile time in the cycle to a time when unprotected sex will have no subsequent influence on pregnancy, at least until the next cycle rolls around. If you track the texture and quality of your cervical fluid daily throughout the month, you’ll notice some important patterns: namely, when in your cycle you see the transition from water-rich, fertile mucus or thick, dry discharge. Sperm can’t swim through this latter type of mucus and even if they could, there would be not available egg around because the egg only lasts about 24 hours. That being said, if you were trying to conceive, tracking cervical fluid (and BBT) serve as a valuable tool for timing things correctly so you don’t need to wonder if you even have a chance that month.

The Catholic Church endorses this conservative method of contraception (often marketed as The Creighton Model) because it doesn’t carry the abortifacent risks that hormonal contraceptives do. That being said, you don’t need to be Catholic to use it. You also don’t need to be TTC, avoiding pregnancy, or even sexually active to benefit from the information it gives. One of my favorite things about both BBT and tracking cervical fluid is that they provide easy, at-home means for learning about your own body.

But what about the pill for period problems?

And that, friends, is a whole can of worms that I’m totally prepared to open! The pill does not “fix” period problems, or anything for that matter. Period problems are the menstrual manifestation of hormone imbalances, and taking the pill or using any other form of hormonal contraceptive not only doesn’t solve any problems, it actually creates new ones in its own right. Hormonal contraceptives shut the body down, interrupting the vital communication between the brain and ovaries, preventing hormone production, and overriding biology.

If you are dealing with menstrual problems like pain, PMS, mood changes, breast tenderness, irregular bleeding, acne, or anything else, I promise you that shutting down your hormones with the pill is not going to help. Here’s what to do instead:

1. Start tracking your cycle! Get information about your hormones through BBT and tracking cervical fluid. Find out if and when you’re ovulating.
2. Get some hormone labs run! If you need help knowing which ones to ask your doctor for, sign up here and I’ll send you my free hormone testing cheat sheet.
3. Once your lab results come back, read them through a functional medicine lens! Getting an accurate diagnosis makes all the difference. You won’t know how to treat it if you don’t know what you’re dealing with. If you need help interpreting your labs, I have a lab guide available in both pdf and print that can help you: The Hormone Hacker
4. Check out my book, Go with Your Flow which is all about treatment for these very conditions. It’s designed to be the only book you’ll ever need for understanding your hormones and your body. I can’t wait for it to help you, too.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

Become a Patient

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post Natural Alternatives to The Birth Control Pill appeared first on Dr. Alexandra MacKillop.

The Gut Microbiome

The word “microbiome” refers to the microbial colonies that live in, on and around the human body. [Microbes = bacteria and yeast] Modern researchers estimate that as few as 30% of our cells are actually human, which means the remaining 70% are actually bacteria. This is an incredible number, but when we factor in all the functions of these bacteria, it’s not that surprising. See, the vast majority of the cells in our digestive tracts—an estimated 39 trillion—are bacterial cells responsible for clearing up waste products. Not only do these bacteria clear up our own waste after we’re finished with the food we eat, but they also get rid of all the contaminating chemicals we come into contact with throughout our lives…things like pollution, plastics and more. Our bacteria help break these chemicals down so that they don’t wreak havoc on our health. They also break down our own bodily chemicals, like old, broken-down hormones that are past their prime, and red blood cells that are no longer functional. Our liver filters our blood of these toxins and deposits them into our intestines where it then becomes the job of our bacteria to take care of the rest.

Unfortunately, we don’t always have enough of the right kind of good bacteria; and sometimes those good bacteria are crowded out by bad bacteria. This isn’t necessarily pathogenic bacteria, like E. coli or Salmonella, though those too can be problematic. Dysbiotic and inflammatory bacteria like Group B beta-hemolytic streptococcus are also of concern. These dysbiotic bacteria take advantage of us if we consume something contaminated, if we take antibiotics, if we don’t have a diet that is adequate in diverse types of fiber, and more. Even stress can shift our microbiome and make us worse for the wear.

Our gut microbiome is also closely connected to our skin microbiome. That’s because, in all actuality, the human body is rather hollow. We are an open tube from the points of input (eyes/ears/nose/mouth) to the point of output (rectum) and those openings seamlessly blend into the exterior epidermis—that is, our skin. In this way, the microbial populations of our gut hold a profound influence over the microbial populations of our skin. Yes, our skin has a microbiome too, and it plays a big role in preventing and mitigating disease.

Inflammation

When we have an imbalance in good and bad bacteria, our good bacteria is no longer sufficient to do the job of “cleaning” up inflammation in our bodies. Our good bacteria produce anti-inflammatory chemicals like butyrate which help protect our bodies from inflammation. Likewise, overgrowth of inflammatory bacteria produce additional inflammation. Inflammation in the gut becomes inflammation in the blood and on the skin and feeds forward into flare ups of chronic skin conditions. These can include psoriasis, eczema, acne and rashes like those seen in autoimmune diseases. From hives and itching to flaking and dryness, the microbioe plays a role. If you have any of these chronic skin conditions and notice flare ups in periods of stress it’s because inflammation increases in response to chemical stressors in the body, and stress likewise affects the function of our microbiome!

Immunoreactivity

Another way that the microbiome affects skin is because of how those bacteria control inflammation: through the immune system. The good bacteria in our skin and our gut stimulate anti-inflammatory divisions of our immune system such as interleukins (i.e. IL-10, IL-17 and IL-22) which protect us from infection. Our microbiome also helps teach our immune system to distinguish between self and non-self as in the case of autoimmunity, and to develop tolerance to benficial exposures like food and food allergens. Breakdown of the microbiome, or a microbiome that doesn’t have the chance to develop properly early in life can all lead to immune system problems that may manifest as skin reactions. These can include the rashes seen in autoimmune diseases (malar rash) or skin-related allergic and intolerance reactions (hives, itching, swelling, redness.)

Toxins

A third way that the microbiome affects skin is through toxins. Here’s a somewhat unrelated example to illustrate the point: sometimes newborn babies develop jaundice which involves a yellowing of the skin. This is because at birth, new babies are filled with extra red blood cells from their mothers. These red blood cells die off rather quickly and if they aren’t broken down and cleared away through the (you guessed it) GI system, chemicals from the old cells such as bilirubin will build up in the blood stream and cause damage to other organs in the system. This bilirubin chemical is yellow which is why the skin begins to look yellow when it isn’t cleared away properly. Otherwise healthy babies who drink lots of milk and have frequent bowel movements in the early days are typically able to clear away this waste product in their stools no problem. But if they aren’t digesting and metabolizing properly, and if their gut microbiome is malfunctioning, the bilirubin and toxin buildup could become fatal.

Adults process bilirubin too, as we all make new red blood cells every 3 months. However bilirubin is far from the only toxin we need to clear out of our bodies. We make new hormones every day, and consume food that needs to be broken down every couple hours. All of these processes involve waste products that need to be cleared away from the gut. Breakdown in that clearance system due to imbalances in bacteria easily leads to problems like hormonal imbalances, which can manifest on the skin as redness, acne, and other blemishes.

Let’s take a closer look at eczema, for example. Eczema is very similar to an autoimmune disease, in that the immune system creates localized inflammation on the skin which worsens in response to different immunological triggers. Exposure to irritants and toxins, such as fragrance or detergents, may flare up the skin, inflammation tumbles out of control, and the immune system reacts all the more aggressively to the now broken-out skin. It tends to create a snowball effect once bad bacteria start colonizing the breakouts—namely Staphylococcus species which are responsible for the angry, rashy redness we so often associate with eczema. Treating a condition like eczema necessitates a combination strategy that is anti-inflammatory and immune modulating, but also requires a deeper look at toxic exposures and immune triggers which are all mediated by the GI tract.

In the early stages of a flare-up, however, sometimes a topical solution is necessary to calm things down enough to get to the root cause. Ozonated oils kill inflammatory bacteria like Staphylococcus and also directly stimulate immunological healing of damaged skin. This buys the time to figure out the root-cause trigger and treat it holistically.

If you loved what you read here, check out these related posts:

• Diets and the Gut Microbiome
• Natural Eczema Treatment

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post Here’s How Your Gut Health Affects Acne, Eczema, Hives and More appeared first on Dr. Alexandra MacKillop.