All Prism Blog Posts, Endometriosis, Surgical Recovery & Scars

10 Essentials for Surviving Endometriosis

OK, ya’ll, I’ve put a LOT of time and research into curating this list for you and I’m super proud of it! What is it missing? What future posts would you like to see? Email me to suggest topics!

I’ve suffered from endometriosis for as long as I can remember. Like most of us with endo, I wasn’t diagnosed until YEARS after my symptoms began. It has therefore taken me a long time to figure out how to live with this condition; I’m sure many of you can relate! I wanted to share some of the things that have made my life so much easier. I hope they help you too :)

These tips are also great for those of you recovering from vaginoplasty, hysterectomy, and many laparoscopic abdominal surgeries too!

  1.  Pelvic cushion: seriously the best investment for endo, or anyone with pelvic or tailbone pain. Pudendal neuralgia, coccydynia, and hemorrhoids folks will benefit from this as well. Use it every time you drive, anytime you’re sitting at home or at the office, or in a restaurant, theater, friends’ house, etc. Just use it, it’s so worth it!
    1.  Comfi-Life is the cheapest option, and is super effective. I like the gel-enhanced version over the slightly cheaper foam option. It’s a bit obvious that it’s a butt cushion, so not as great for travel, but great for leaving in your car, wheelchair, or office chair.
    2. If that one doesn’t work for you, try this more expensive option with a larger cut out. They also have a travel version, which is easy to carry, folds up like a weird purse, and doesn’t scream, “I have butt pain.” You can also, in a pinch, use a travel neck pillow, though they don’t work as well because they’re small.
  2. Sugar-free coconut flakes: because I always need a good snack and it’s hard to find travel-friendly options that work with my modified autoimmune protocol diet.
    1. Get these AIP certified coconut chips online; or Trader Joe’s sugar-free coconut flakes, which are just as good and cheaper.
    2. Or make them yourself with this AIP friendly recipe.
    3. More AIP snack ideas here.
  3. Standing desk: because sitting all day is pretty much the worst thing you can do for endo pain.
    1. You can get fancy adjustable ones so you can sit and stand, especially helpful if you tend to get worn out from standing too much. Here are some high end, midrange, and cheaper options.
    2.  Ikea also has an even cheaper option that fits in tiny spaces, but it doesn’t adjust. I have this one and like all the storage space it has underneath; I don’t have to have a separate storage area for work stuff.
    3. More tips on choosing a standing desk here.
  4. Castor oil compress
    1. Heat alone is super helpful for most endo pain. Combining it with castor oil is even more relieving. Castor oil supports lymphatic drainage and boosts your immune system activity to actually help digest endometrial implants, scar tissue and fibroids, resulting in less pain and inflammation over time! Here’s how to do it.
    2. Don’t use castor oil compresses during menstruation or if you might be pregnant. It’s best to use them daily at first, starting after your period ends and ending when it begins again. As you improve, you can start backing off to once a week except the week before your period, when it’s still best to do it 2-3 times. Commit to doing them for at least 6 months to get their full effect. You can reuse the oil-soaked fabric and keep it in the freezer between uses. Just let it defrost before using again! Replace it after about 7 uses. More information on using castor oil packs.
    3. Use a cold-pressed, hexane-free, paraben-free option like this one or this one which is available in most pharmacies. You can get the whole shebang as a premade kit like this, or get a cute set on etsy with this oil and flannel and tie on cover. You can add essential oils to your castor oil, but DO NOT use lavender or sage which are estrogenic. Check out this lovely local Chinese herb and CBD infused option, which we well at Prism (email me to order!).
  5. Foam roller
    1. Endometriosis can cause fibromyalgia-like hypersensitization of the myofascial system, resulting in muscular pain not only around the pelvis, but all over the body’s trigger points (aka acupuncture points, yep, we had those first). There are a bunch of different foam roller options. I recommend starting with a softer roller and progressing to a midrange one. Don’t go for the super firm options as causing pain can actually increase your body’s tension response! You can even get a collapsible travel roller. Here’s how to foam roll, and a video of a foam roller sequence for endometriosis.
    2. More exercises for improving endo pain: stretches and more stretches, fascial release techniques, tennis ball technique, pinky ball, MELT Method, Clear Passage Approach, yoga for endo, pilates for endo.
  6. Microwaveable hot pack
    1. I can’t tell you how many endo patients I’ve seen with belly and low back burns and mottled skin from too hot heating pads. Microwaveable heat pads (like this ginger infused one or this leopard print one) and hot water bottles (like this fleece wrapped rubber one or )are so much better because they start out at their hottest. You know immediately if it’s going to burn you so you can adjust (putting a shirt in between to reduce the heat, etc). Heating pads get hotter over time so you’re like a lobster in a pot of boiling water. You can burn yourself without even realizing it because you’re adjusting slowly to the heat. Stay away from heating pads! Burning yourself does NOT help your endo symptoms. Plus, the EMF emitted by electronic items isn’t great for your reproductive organs (don’t put your laptop on your belly or carry your phone in your front pocket either for this reason!).
    2. Check out these stick-on disposable heat packs too!
  7. Nausea relief
    1. Extra strength ginger, like in Dramamine natural, I find even more effective than regular Dramamine, and without side effects. Ginger chews can also work well, but I recommend staying away from sugar which can cause endo belly flare ups and inflammation (aka more pain)! Sea bands stimulate PC6, an acupuncture point for nausea, and are a totally natural way to prevent nausea. You can wear them all day.
  8. Enzymes
    1. Taking enzymes with meals can reduce nausea, ‘endo belly’, bloating, gas, constipation, and diarrhea, and allow you to digest foods that you otherwise would react to. I carry Enteromend in my office for this purpose.
    2. You can also take enzymes between meals to help digest scar tissue and adhesions. I carry Serramend in my office for this purpose.
  9. Crystal wand
    1. If you have chronic pelvic pain, pain with penetrative sex, pain with urination, pain with bowel movements, and/or referred pain (to your belly button, inner thighs, etc), you likely have pelvic floor tension that can be improved with a crystal wand or pelvic wand, . When we feel pain, we tense up around it to protect the area. This is great if we have an acute injury that needs protecting. Unfortunately, with chronic pain, we just keep tensing up and tensing up over time without ever relaxing our muscles, which actually just creates more pain. A crystal wand helps release pelvic floor ‘knots’ via the vagina and/or anus. It can be painful at first, so I recommend starting slow, working on one spot at a time, rather than overwhelming yourself and creating more pain (and therefore more tension). Here’s how to do it. If you have too much pain to use a crystal wand, you can start with vaginal dilators, which are more gentle. Pelvic relaxation breathing exercises are also excellent for this.
    2. To learn how to do this properly, and get even more tips personalized to your body, visit a Pelvic PT. Lisa Thompson PT, at Pelvic Health and Rehabilitation Center in Berkeley, CA is trans competent.
  10. Leggings that look like pants, and other endo-friendly clothing
    1. I personally love paperbag pants for this. My other favs: travel stretch pants, dressy sweatpants, eco-friendly stretch pants, wrap dresses, and wrap sweater dresses. My Chronic Style makes clothing specifically for endometriosis and pelvic pain! For men’s styles, check out these dressy men’s sweatpants and this list of comfortable men’s pants. Tips for choosing endo friendly clothing, and more endo-friendly options. How clothes can help you feel better about your endo body.

Schedule an appointment to learn more about managing your endometriosis and living pain-free! Call 510-394-2743 or schedule online.

This information is for educational purposes only, please consult a healthcare provider before exercising and always follow your surgeon’s advice.

All Prism Blog Posts, Endometriosis, Self Care for Trans Health, Surgical Recovery & Scars

How My Endometriosis Has Made Me A Better Provider for Trans Patients

I began my acupuncture studies wanting to focus in queer health, and this continues to be the focus of my practice. Having experienced my share of discrimination from healthcare providers–mainly from gynecologists–due to my sexuality and gender identities of my partners, I wanted to be able to serve my community better. I knew that my trans loved ones had faced even worse discrimination and ineffective care.

Because of my experience with horrible cramps, super irregular cycles, heavy bleeding, and month-long pelvic pain; menstrual health and hormone regulation were immediately interesting to me. I had experienced so much homophobia, and also just straight up dismissiveness, from gynecologists that prevented me from getting a diagnosis or the care I needed. I wanted to create a space for my patients who were dealing with similar problems, both in terms of symptoms and in terms of discrimination from the healthcare system.

I’ve done so much research in this area in order to have answers for my patients: what their options are, what to expect, how I can help, what they can do at home. I wanted to create a space where patients could come and know they would be heard, understood, and cared for. I wanted to be able to support all of my patients with reproductive and sexual health and hormone regulation, regardless of their gender identities or if they were medically transitioning. I sometimes think that the most important thing I do for my patients is simply be there, seeing them, listening to them, and understanding where they’re coming from. Simply creating a safe space is probably the most important thing my practice does.

After I had my surgery, which confirmed my diagnosis of endometriosis, I learned how difficult recovering from surgery can be, and how supportive acupuncture can be of that process. Because of this, and everything I subsequently researched and learned, my practice has evolved towards having a specific focus on supporting patients through gender affirming surgeries. Acupuncture is so helpful for reducing pain and swelling after surgery, easing constipation, promoting healing, reducing scar tissue, and improving function and sensation. Especially as most surgeons don’t do follow up with their patients, providing post-surgical care can have a huge impact on patient recovery times and making sure that you’re on track with your healing.

Through my extensive research on endometriosis, I also learned more about pelvic pain and pelvic health. All that I’ve learned is applicable not only to cisgender women with endometriosis, but to everyone with a pelvis. So many things in our lives can impact our pelvic floors, potentially causing serious pelvic pain, pain with bowel movements, pain with penetrative sex, pain with urination, pain with sitting, and more. Pelvic health after vaginoplasty, metoidioplasty, and phalloplasty is especially important. Working on the pelvic floor before and after these surgeries can do wonders for increasing function and sensation, reducing scar tissue and pain, and speeding healing.

I also learned that it’s not only cisgender women who have endometriosis. Trans men, of course can have endo as well, and it can even persist after they start taking testosterone and stop having periods. It can even persist after hysterectomy, especially if the ovaries are not removed, but even if they are removed endometrial implants may still be present and can respond to low levels of estrogen that are naturally produced by the adrenal glands (connected to the kidneys, present in every sex, and not removed during gender affirming surgery). Plus, we now know that cisgender men can have endometriosis. Studies of cisgender men undergoing estrogen therapy for prostate cancer have shown several cases of endometriosis, likely caused by the estrogen they were taking (read Ask Me About My Uterus: A Quest to Make Doctors Believe in Women’s Pain, by Abby Norman, for more on this). This implies that trans women, too, can have endometriosis, especially if they are taking estrogen. This is not just a menstrual disease and it’s not just a women’s disease. It’s a disease that can potentially effect everyone and every provider should know how to diagnose and treat it.

I think it’s natural that my health and my practice should be intertwined. I’m constantly learning and researching about my own health, and constantly learning and researching for my patients. All of this information builds on itself and my empathy for patient’s suffering and experiences in the medical system make me a better practitioner. I’m especially grateful to have such an amazing lineage of medicine backing me up. The best thing about acupuncture and Chinese Medicine is that, even for chronic incurable diseases, there’s always something you can do to make someone’s life better. There’s always something we can do to help our patients live happier, healthier lives.

Acupuncture is a holistic medicine. Even if I’m just supporting patients through surgery, I’m still addressing their overall health. Even if I’m just supporting a patient’s hormones as they start hormone therapy, I’m still keeping them in balance with what healthy means for their bodies at that particular point in time. It is a holistic system, tailored to a patient’s constitution and that’s why it works so well. We don’t just throw the same treatment at every patient with the same condition. Everyone’s healing plan is unique, just like each person is unique.

At Prism, we don’t make assumptions about what ‘healthy’ means for your body. We don’t expect your body to be any certain way based on your identity or how you look or your name or pronoun. We see you for who you are, listen to what you feel your body needs, and do our darndest to come up with solutions that will work for  you, to help you get your life back!

Ready to schedule a free consultation? Call 510-394-2743 or head over to our appointments page.

This information is for educational purposes only, please consult a healthcare provider before exercising and always follow your surgeon’s advice.

a queer dad and his baby
All Prism Blog Posts, Endometriosis, Hormone Regulation, Menopause and Andropause, Self Care for Trans Health

Balance Your Hormones While You Sleep


How to Balance Hormones with Sleep.

Enough quality sleep builds our immune systems, repairs cellular damage, reduces inflammation in the body, and resets hormones (including regulating our blood sugar levels and stress hormones).  With chronic sleep deprivation (6 hours or less per night), our cortisol (stress hormone) levels begin to rise, negatively affecting not only our reproductive hormones, but also our thyroid hormones and our risk for a number of diseases, like heart disease, type two diabetes, cancer, and more. You may not think you need more than 6 hours of sleep, but your body does. Lack of sleep is responsible for 100,000 car crashes, 40,000 injuries, and 1550 deaths per year, as well as the Exxon Valdez disaster and Chernobyl nuclear accident!

Our bodies actually react to limited sleep in a similar way that they would react to starvation. Lack of sleep similarly stresses our systems, and actually increases our food intake. We feel hungrier when we’re not sleeping enough. Not only that, but our appetite for carbohydrates, especially sugar and junk foods, significantly increase. One imbalance in the system -lack of sleep- can therefore lead to a chain of negative effects in our bodies and in our lifestyles that can culminate in serious hormone dysregulation.

Insomnia has actually been shown to increase symptoms of menopause, PCOS, infertility (lack of sle, and other reproductive hormone issues.

The Rules of Restorative Sleep

  • Get to bed by 11pm. 10pm is ideal. When we stay up later than that, we get that ‘second wind’ effect, which is actually a boost of cortisol from our adrenals, preventing us from sleeping and -in the long term- causing adrenal fatigue. Setting a regular bedtime and wake-time can help us get to sleep and sleep more deeply.
  • Keep electronics out of the bedroom and don’t look at screens for 1-2 hours before bed, including your phone! If you use your phone for an alarm, turn it to airplane mode. Remember the saying: use the bedroom for only two activities, sleep and sex!
  • Sleep 8-9 hours in the darker fall/winter months and 7-8 hours in spring/summer. This is a natural seasonal rhythm for our bodies.
  • Keep your bedroom as dark as possible. No night lights or bright alarm clocks. Use thick curtains to block outside lights. Use a face mask if necessary.
  • Use ear plugs if you are bothered by sounds.
  • Eat a high protein breakfast within one hour of waking up to set a healthy melatonin-cortisol cycle for the day, ensuring you’ll be sleepy at bedtime.
  • Don’t use sleep medications, including Benadryl for sleep. They make you artificially sleepy, but prevent you from deeper more restorative rest. Alcohol can do the same thing so if you’re having trouble sleeping, avoid alcohol as well.
  • Make your bedroom cozy. You want to feel comfortable there, like you can’t wait to get to bed.
  • Manage stress levels during the day as much as possible. We all know what it feels like to be up at night ruminating over that exam or the work meeting or talk with our spouses that didn’t go well. Journaling, meditation, exercise, and other stress relief activities can help prevent this. Equally important is acknowledging our feelings, setting healthy boundaries, and asking for help when we need something. Vitamin B, D, and EPA, along with many herbs, can also be helpful for regulating stress levels.
  • Avoid caffeine, nicotine, and other stimulants after 1pm. Better yet, avoid them altogether! It gives us false energy that prevents us from rest and can lead to adrenal fatigue if overused.
  • If you’re having trouble resetting your sleep cycle, ask your healthcare provider if you should try a melatonin or magnesium supplement before bed.


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.

Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.

a queer family with a gender diverse kid having a great time walking in their backyard
All Prism Blog Posts, Endometriosis, Hormone Regulation, Menopause and Andropause, Self Care for Trans Health

How to Balance Your Hormones with Exercise


How to Balance Hormones with Exercise.

We all know exercise is good for us. We also know that too much of a good thing isn’t good after all. This applies to exercise too!

When we exercise, we put our bodies in a state of stress. Cortisol, the ‘stress hormone’, increases when we exercise just like it does when we experiences other forms of stress. This can be good, because cortisol helps to repair tissue damage caused by exercise. However, cortisol also breaks down muscle proteins, encourages fat storage, especially around the midline, and causes undue stress to our body systems, including our hormones. Stress from exercise suppresses the secretion of luteinizing hormone (LH) and follicular stimulating hormone (FSH), the hormones that stimulate ovulation and sperm production.

This means that too much exercise can cause infertility, amenorrhea (no periods), irregular cycles, and other hormonal issues. Additionally, research has shown that too much exercise can decrease testosterone in all sexes, and can decrease estrogen and progesterone in women.

Wait, I thought this was about exercise being good for hormones?

It is! In moderation. Light to moderate exercise actually reduces stress, the opposite of intense training sessions. Gentle yoga and walking are probably best known for this. Brief sessions or cardio or high intensity interval training are enough to get your heart rate up and get the health benefits of exercise without causing unecessary stress to your mind, body, or hormones. High intensity interval training (HIIT) actually increases testosterone and balances estrogen and progesterone, the opposite of excessive training sesssions.

When and how to Exercise for Hormone Regulation:

  1. Sit less: Sitting too much has many negative health effects, from cardiovascular health to muscle tension to mental health. It also messes with your hormones, especially insulin, which controls our blood sugar balance and can throw estrogen and progesterone out of whack too. Fidget, stand at your desk, walk and talk, set your phone or computer to ping at you every hour to remind you to get up and stretch, do some squats while you are watching TV.
  2. Walk more: Walking is a wonderful gentle exercise that improves hormone balance without causing extra stress. It’s also beneficial for our mental health, which in turn affects our hormones.
  3. Hight Intensity Interval Training: As well as strengthening your lungs and heart, it boosts testosterone and growth hormone, and improves insulin sensitivity. All you need is 12 to 20 minutes, three times a week. That’s it!
  4. Yoga: Not only does it improve flexibility, it also lowers your level of stress hormones and helps improve your mood. Check out yoga poses for hormone balance here.

Once you start thinking about exercise as part of your lifestyle, rather than another item on your to do list, it will start to feel fun and even like self-care. You don’t have to add any extra time to your day to stand instead of sitting, you don’t have to give up your favorite tv show, watch it during your 20 minute HIIT session! You can take a walk instead of drinking that second cup of coffee in the afternoon. When you piece all of this together, you can make major changes not only to your hormone balance, but to your overall health and mental health.

All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.

Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.


A beautiful woman wearing a swimsuit and looking into the distance
All Prism Blog Posts, Endometriosis, Hormone Regulation, Menopause and Andropause, Self Care for Trans Health

6 Ways Water Helps You Balance Your Hormones


We Are Water.

Water makes up 1/2 to 1/3 of our body weight. Our bodies depend on water for nearly all processes. When we’re not well hydrated, our tissues aren’t well hydrated, and this can disrupt our body systems, including hormone regulation.

  1. Water is necessary to flush out excess toxins and hormones. You know this if you’ve noticed that your urine changes color and smell depending on how much water you drink and whether you take medications or vitamins.
  2. Water is part of our blood, which transports hormones around the body and carries out the excess. Water flows through our kidneys and liver to process and excrete hormones and toxins.
  3. When we are dehydrated, our bodies automatically start a stress response because our bodies know that dehydration can be a life threatening situation. A stress response elevates cortisol hormone levels, sending all of our other hormones out of whack.
  4. Water is necessary in our bowels to keep our stools soft so that they can be excreted easily, rather than causing constipation. Remember that first lesson on fiber? Fiber can’t exit our bodies (taking all of our excess hormones and toxins with it) if we don’t have water to flush it out.
  5. Our brain needs water to properly control the release and balance of the hormones throughout our systems. If our brain cells are dehydrated, they don’t function properly.
  6. Water helps us maintain our temperature and hydrate and nourish our skin and other tissues. As such, it can help combat symptoms of hormone imbalance like night sweats, hot flashes, vaginal dryness, and acne.


When and how to drink water:

We need to consume enough water to make up for water loss, through urine, bowel movements, vomiting, sweating, breathing, and skin evaporation. If you’re sick and have diarrhea or vomiting, or nasal discharge, you’re losing extra fluids. If you sweat a lot, exercise, or are in a very hot climate, you’re losing extra fluids.

To stay sufficiently hydrated, you should be drinking at least .5 oz of water for every pound you weigh. For example, if you weigh 140lbs, you should drink 70oz a day. Just divide your weight by two to find the ounces of water you should drink per day. This amount will be more if you are losing extra fluids. Caffeine and alcohol are dehydrating too, so if you consume these things you need extra water as well. This amount includes:

  • Water
    • 2 cups before breakfast, 1 during breakfast, 1 between breakfast and lunch, 1 during lunch, 1 between lunch and dinner, 1 during dinner, 1 after dinner.
    • 2 cups 2 hours before exercise, and 1 cup every 20 minutes while exercising
  • Lemon water
  • Sparkling water
  • Herbal tea
  • Soup
  • High water content fruits and vegetables, especially raw fruits and vegetables
  • Water ‘sole’
  • NOT juice, caffeinated beverages, soda or beverages with sugar added! These are not hydrating and not beneficial for hormone balance.

All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.

Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.

herbal medicine for transgender wellness
All Prism Blog Posts, Endometriosis, Hormone Regulation, Menopause and Andropause, Self Care for Trans Health

Healthy Fats


Fat is good for you.

Coconut oil has been getting a lot of attention lately, but after 30 years of being told otherwise, you still might have a hard time wrapping your head around the fact that fat can be good for you.

We are made of fats! Fat cells make up our bone marrow and are stored in our lungs, heart, liver, spleen, kidneys, and intestines. Our brain cells are made of fats called lipids and our hormones are made of lipids too. Lipids are an essential part of our immune systems and they reduce inflammation. They form the boundaries of each of our cells and, in fact, our cells can’t communicate with each other without lipids. Our bile (remember that from the last lesson?), which helps us break down the food we eat and absorb nutrients, is derived from lipids. Lipids are necessary for us to absorb and transport fat-soluble vitamins like A, D, E, and K. Plus, our ‘body fat‘ -which, by the way, is actually necessary for storing energy, maintaining blood sugar levels, cushioning our skeleton, and keeping us warm- is of course made of fat.

Every year, ten percent of our fat cells die and are replaced. In other words, we need to make a lot of new fat cells every year. Some of this fat we can make ourselves, but certain essential lipids can only be obtained through diet. We need fats in our diets to survive!

What does this have to do with hormones?

Our hormones are made of fats called lipids. Lipids are necessary for hormone production (we can’t make our hormones without fats). A moderate amount of healthy fats daily helps us regulate hormone production.

Studies in cisgender males have shown that consumption of saturated fats (like meat and dairy) and monounsaturated fats (like olive oil) may increase testosterone production.

Studies in cisgender women have shown that saturated fats (especially from meat and dairy raised with hormones) can increase estrogen levels. However, coconut oil and avocadoes, which contain a mix of saturated and unsaturated fats, can decrease estrogen levels.

Overall, focusing on monounsaturated and polyunsaturated fats -especially omegas- and avoiding hydrogenated and trans fats is the best option.

Remember the last lesson, on fiber?

Bile is produced by the liver to help us digest fats. After it has done its job, bile binds to fiber in our digestive system which allows them to be secreted together, taking toxins and excess hormones with them. Eating a fatty low-fiber meal prevents this process from happening properly. For proper hormone regulation you must include BOTH healthy fats and fiber in each meal.

Which fats to eat:

YES! Non-hydrogenated monounsaturated and polyunsaturated fats:

  • Sunflower, hazelnut, olive, safflower, avocado, cottonseed, peanut, sesame, and canola oils
  • Macadamias, almonds, hazelnuts, pecans, peanuts, sunflower seeds, flax seeds, and other nuts and seeds
  • Olives, avocadoes
  • Herring, salmon, mackerel, albacore, tuna, trout, goose, duck
  • Fish oil and cod liver oil supplements

YES! to certain saturated fats:

  • Coconut oil, coconut, and coconut milk, palm oil, avocado oil and avocadoes
  • Organic grass-fed dairy and meat products

NO to other saturated fats:

  • Dairy and meat raised with hormones
  • Processed meats like hot dogs, spam, processed jerky, deli meat, and salami

NO Trans fats and NO hydrogenated fats (trans fats are illegal now, but the FDA has given companies a few years to comply with the law):

  • Margarine, shortening, fast food, tv dinners, store-bought pastries and cookies, deep fried foods, many pre-packaged and freezer foods
  • Check the ingredients! Labels list hydrogenated fats under the ingredients and trans fats under the nutrition facts.

All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.

Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.

An older woman touching her stomach
All Prism Blog Posts, Endometriosis, Hormone Regulation, Menopause and Andropause, Self Care for Trans Health, Surgical Recovery & Scars

Fiber Fiber Fiber!


Everyone knows fiber is important, but do you know why?

You’ve probably heard that fiber is a good way to maintain regular bowel movements. Maybe you’ve even heard about its possible role in preventing colon cancer or that fiber is beneficial for immunity. You may not know that fiber can balance your hormones too!

Fiber moves our digestion along at a healthy pace, allowing us to properly eliminate waste products -including excess hormones- rather than reabsorbing them. It is beneficial to properly eliminate both naturally produced hormones and prescription hormones, such as those used for menopause or medical transition.

PMS, mood swings, headaches, acne, heavy menstrual bleeding, spotting between periods, fibroids, endometriosis, hot flashes, breast, thyroid, and prostate cancers can all be caused by an imbalance in hormones.

If you’re not having (at least) daily bowel movements, you’re not eliminating excess hormones as often as you should be and are more likely to suffer from these conditions.

Cisgender “women are more likely affected by constipation by threefold compared with men. The female colon is longer and has more twists and turns, like a rollercoaster… We’re more likely to overuse laxatives, leading to weaker bowel muscles. We’re more likely to have painful hemorrhoids, which occur in 40 percent of pregnancies, and to restrain from pooping in public places.” Sara Gottfried MD.

How does it work?

Every time we eat, our liver produces bile, a substance full of digestive enzymes and other ingredients that help us break down fats and other nutrients into smaller particles. Some of these smaller particles are toxins (from medications, preservatives, etc) and metabolic waste products (including excess hormones like estrogen) which are then soaked up into the bile. When you have adequate fiber in your diet, this toxin-filled bile binds to fiber and together they are excreted from the body through a bowel movement, taking those toxins and waste products with it.

If you don’t have adequate fiber, bile and the associated waste products have nothing to bind to, and they don’t move through your intestines as quickly. This allows those toxins and excess hormones to be reabsorbed into the blood stream and repeatedly recirculated through your system.

That’s not all! Fiber also:

What does this mean for our hormones?

If you don’t eliminate bile fast enough, the estrogen it holds is reabsorbed and your blood estrogen levels rise. “Those estrogens can stimulate the growth of abnormal cells” including cancer cells (Wisconsin-based nutritionist Karen Hurd), as well as increase the liklihood of endometriosis, PMS, and many other issues. The same holds true for other hormones in our bloodstream and the accumulation of these hormones can cause many different hormone imbalances.

How can I prevent this cycle and balance my hormones?

“A special kind of dietary fiber called lignin, present in flax seeds, beans and lentils, binds to estrogen in the digestive tract to ensure it is eliminated and not reabsorbed into our system. Dietary fiber also feeds the beneficial probiotic bacteria living in our gut and keeps them healthy. These probiotic bacteria are important because they can also prevent estrogen being reabsorbed from our colon back into circulation” (Dr. Amanda Tracy, ND).

Are you on board yet? Great! Let’s get started.

Tips for taking fiber:

Nerd out about fiber:

“There are two types of fiber, insoluble and soluble fiber. Insoluble fiber is found in the cell walls of plants and cannot be dissolved in water. This is beneficial as it adds bulk to stools by binding with water and acting as a stool softener to assist in moving it out of the digestive tract. Soluble fiber on the other hand dissolves in water and helps to slow the passage of food through the digestive tract, lower blood sugar levels, and reduce cholesterol. Both soluble and insoluble fiber are essential to a good diet” Brandy Augustine PhD. Soluble fiber also protects the intestinal barrier and contributes to a healthy microbiome.

The following foods contain soluble fiber (to support a healthy microbiome and steady blood sugar levels):

  • Oatmeal and oat bran
  • Rice bran
  • Barley
  • Apples
  • Oranges and other citrus
  • Strawberries
  • Pears
  • Beans
  • Lentils
  • Flax seeds
  • Berries
  • Chia seeds

The following foods contain insoluble fiber (to promote regular bowel movements and secretion of hormones and toxins):

  • Dark leafy greens
  • Whole grains
  • Nuts
  • Seeds
  • Dried fruit
  • Broccoli, cabbage, asparagus, cabbage, brussel sprouts, cauliflower
  • Celery
  • Onions
  • Turnips, beets, carrots
  • Apple skin

BONUS: The following contain prebiotic fiber (to support a healthy gut microbiome):

  • Legumes
  • Wheat, barley,
  • Potatoes
  • Rice
  • Bananas
  • Artichokes
  • Onions, garlic


More tips for avoiding constipation and maintaining a healthy gut

All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.

Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.