See Michelle’s Top 3 Takeaways

Before giving birth in May 2015, I developed gestational hypertension. Despite concerns that it could lead to additional health complications — such as placental abruption, premature birth, or organ damage — I delivered a healthy baby girl.

Over the next year, my blood pressure remained high, and I wasn’t able to lose weight. At a checkup, my doctor noted that Black women tend to be overweight, and he recommended increasing the dose of the hypertension medication I’d started after my daughter was born. He did not suggest lifestyle modifications, like changing my diet or exercising more.

I’m a healthcare researcher, so I knew that his statement concerning Black women was statistically correct. Based on the data, the number of higher-weight Black women is disproportionate compared with other demographic groups for reasons that aren’t entirely understood. A partial explanation is well-established, however: Body mass index overestimates obesity in Black people because it doesn’t account for differences in body composition.

Nevertheless, this didn’t necessarily apply to me — I hadn’t been hypertensive or overweight before I tried to get pregnant. I wanted to find the root cause of my hypertension and weight retention, and I wanted to focus on lifestyle changes before I treated the problem with more medication. I hoped to find another physician to partner with on this wellness journey.

 

Rising Pressure

I got pregnant in 2014, about a year after marrying my college sweetheart. I was a little underweight after my first trimester, so I started drinking protein shakes with breakfast.

Living in Chicago helped too — the city is full of great food. My husband and I ­enjoyed eating at nearby burger joints, taco bars, and pizza places. I made friends with the baker at a local doughnut shop, who always waved me in and gave me one of my favorite glazed long johns.

By the middle of my third trimester, I had gained almost 55 pounds. My blood pressure had also increased — so much so that my physician advised me to come in every other week for checkups. At the time, I didn’t think much about the condition. I felt OK and I’d been reassured that my numbers would normalize after giving birth.

People with hypertension may not experience symptoms, so the condition is not always taken seriously. But it is a genuine threat to health, known as a “silent killer.” Gestational hypertension increases blood-vessel resistance, reducing blood flow to the mother’s essential organs and the placenta. This has the potential to deprive the developing baby of necessary nutrients and oxygen.

We were lucky. Although my blood pressure remained high during the weeks leading to my due date, my baby, Sarai, was born in good health.

The Fourth Trimester

Four months after I gave birth, my healthcare provider advised that I start taking a low-dose medication to manage my blood pressure.

I was having a difficult time ­recovering physically and emotionally from childbirth. The experience had been hard on my body, and adjusting to life with a newborn was a challenge — even with the help of my mother and mother-in-law. Sarai wasn’t feeding well, and she was sleeping all day and awake all night.

At a six-week follow-up visit, I was diagnosed with postpartum depression. I started seeing a therapist on a regular basis, and she helped me learn how to prioritize my own needs while figuring out how to take care of Sarai. I began by simply making sure I was eating, showering, and getting some sleep.

By November 2015, I was starting to adjust to my new life. But my blood pressure remained high. For months I had been living in survival mode. I ate as I had during pregnancy, not thinking about sodium or macronutrients, and I felt more stressed. I lacked the capacity to focus on better nutrition or exercise.

But now that I was finding balance in other areas of my life, I felt ready to address the root causes of my high blood pressure.

I found a new doctor who was willing to focus on nutrition and exercise before increasing my medication. It was the ­motivation I needed to make a change.

Taking Back My Power

I began working with a nutritionist who recommended I reduce sodium and take a month off from eating out. To follow this advice, my husband and I became more intentional about grocery shopping. I focused on produce and meat and was mindful of food labels. On Sundays, I prepped food for the week ahead.

I also made exercise a priority. I’d been athletic as a child and young adult: I played basketball and volleyball in high school and continued with basketball through college. But fitness took a back seat after I graduated. With my health on the line, it was time to tune in to my once-active spirit. I started by attending fitness classes two or three times a week.

Although ­results came slowly and gradually, I never felt like I was sacrificing. I maintained a regular workout routine; chose whole foods over processed ones; modified portion sizes to match my nutritional needs; opted for a salad over a burger when I ate out; and ­requested one pump of syrup instead of two in my ­coffee drink.

It all took about 18 months, but I was committed. Consistency was more important than a quick fix.

By fall 2018, my blood pressure had normalized and I had lost 75 pounds.

My doctor said I could go off the meds — cold turkey. My blood pressure was stable when I saw him again a month later, and it’s remained stable ever since. Today, it’s in the range of 110–120/80, and I only see my doctor once a year for a wellness exam.

I now know what my body needs to be healthy.

Reaching and Keeping the Goal

My goals have changed since my blood pressure stabilized. In 2018, I joined Life Time, motivated by the amenities offered for children. Sarai was an active toddler by then, and I wanted her to learn how to have fun with fitness at a young age.

I started working with a personal trainer who created a routine that I can adjust as needed. I add more yoga classes during stressful times. I’ve also trained for and competed in a variety of races, including obstacle-course events and a half-marathon. I like the opportunity to modify my training and connect with other people in the fitness community.

I love being active with Sarai, who is now 10. We like to throw the football or shoot hoops together, and I’ll run alongside while she bikes.

Nutrition is an important part of our lives, and my husband and I have ­incorporated the phrase “nutrient-dense foods” into the family vocabulary. I hope my journey ­teaches Sarai she has the power to take control of her physical, mental, and spiritual health.

I’m also preparing to return to medical school. I hope to join an emerging field of physician nutrition specialists who work with patients with chronic disease. My dream is to run my own team and conduct research that incorporates nutrition. I want to help more patients learn how to improve their health outcomes through manageable lifestyle adjustments — like I was able to do for myself.

Michelle’s Top 3 Takeaways

1. Take control of your health. “I was waiting on doctors to cure me, until I realized I had to partner with my doctor and help myself,” says Michelle.

2. Take hypertension seriously. “What starts with obesity and hypertension becomes cardiac disease, then kidney disease, [and this can] lead to death. Try to prevent that early on.”

3. Make small changes over time. We often expect a quick snapback after birth, she notes. Huge change is not realistic. Reach the goal, then keep the goal.

This article originally appeared as “Easing the Pressure” in the the July/August 2025 issue of Experience Life.

If you’re pregnant or nursing, you’ll need more iodine to support the health and ­development of your child. Iodine deficiency in ­pregnancy can result in ­maternal and fetal hypothyroidism, as well as in miscarriage and preterm birth.

Insufficient ­iodine intake is considered the most common preventable cause of delayed brain development. “It’s fundamental to a healthy baby,” says April Lind, MD, a board-certified internal-medicine, pediatrics, and functional-medicine physician.

A developing baby’s thyroid gland doesn’t start making thyroid hormones until the second trimester of pregnancy. During pregnancy, your free T4 thyroid hormones contribute to the baby’s total thyroid hormone levels. Further, babies are born with little stored iodine and “rely on breast milk or infant formula to meet their iodine needs to continue making T4,” writes Malini Ghoshal, RPh, MS, in The Iodine Balancing Handbook.

To accommodate these requirements, the RDA for iodine increases to 220 mcg per day during pregnancy and 290 mcg per day while nursing.

Anyone who’s pregnant, planning to get pregnant, or lactating should supplement their diet with 150 mcg per day of iodine in the form of potassium iodide to ensure they meet these minimum levels.

Anyone who’s pregnant, planning to get pregnant, or lactating should supplement their diet with 150 mcg per day of iodine in the form of potassium iodide to ensure they meet these minimum levels, according to the American Thyroid Association, the Endocrine Society, and the American Academy of Pediatrics.

Still, because the window of tolerance is so small, many experts suggest talking with your doctor before adding supplemental iodine to your diet.

“Pregnant women are also more sensitive to big shifts in iodine,” writes Ghoshal, ­referencing a study suggesting that “women who consumed more iodine-rich foods and who took an­ ­iodine-containing multi­vitamin had higher urine iodine levels and higher incidences of thyroid disorder than those with low or even more than adequate iodine levels.”

While dating my first serious boyfriend, in 2014, I decided to get on the birth control pill. I visited a clinic near my university, where the doctor asked a few questions and checked my weight and heart rate. I picked up a prescription later that afternoon.

I remember feeling excited that I could protect myself from pregnancy by taking a pill; like it was a miracle. And it was purportedly easy to use, safe, and noninvasive.

As the spring semester progressed, however, my mental health took a nosedive. One day I’d be crying and shaking through a panic attack, and the next I was glued to my bed, completely unmotivated to shower or even eat.

Over the next year, I tried everything I could to feel better. Despite my best efforts, my symptoms only got worse.

The Stress of a Student, or Something Else?

My research and chats with friends about their experience with oral contraception had led me to believe that I’d avoid the more dire side effects by choosing a progestin-only pill, which contains only a synthetic form of progesterone. So, when I made the decision to start a contraceptive, I specifically requested that option — I liked that it had just one hormone, as opposed to the more popular combination pill, which also contained a synthetic form of estrogen.

I’d read about links between certain combination pills and an increased risk of blood clots or mood-related changes. I hadn’t heard of progestin-only pills causing the same issues, so when I started experiencing symptoms of depression and anxiety, I didn’t connect them with my birth control.

Over the next few months, I tried different tools to soothe those symptoms. I exercised. I meditated. I did yoga and established a regular sleep schedule. I experimented with herbs I had read about, such as nettle leaf, oat straw, and chickweed. I began taking magnesium and combinations of vitamin D and B vitamins. Nothing worked.

I struggled to hold it together through the next two semesters into the fall of 2015. When winter break arrived, I was thrilled to go home and relax after an exhausting week of finals.

But the anxiety and mood swings didn’t stop. The pit of dread remained in my stomach, even when I woke up on Christmas. That’s when I knew something was really wrong.

That morning, I sat up in bed, struck by a moment of clarity. This wasn’t the typical stress of a high-achieving college student. Throughout my childhood and early adulthood, I’d been a curious, energetic, and relatively happy person. But now, I’d felt like a shell of myself for more than a year. Most days, I was barely hanging on. Something wasn’t right.

On my drive back to school after break, I was listening to an episode of the Stuff Mom Never Told You podcast about women suffering from anxiety. I was only half listening until I heard a line that grabbed and shook me by the shoulders: “Postpartum depression is due to an increase of progesterone in the body after giving birth. . . .”

Progesterone was linked to depression? I felt an icy stab of recognition. I’d spent the last year taking pills with a synthetic form of progesterone. Could there be a connection between my birth control and my deteriorating mental health? I didn’t want to believe it, but I began to consider the possibility. I pulled over to do a cursory search online.

Although many articles were careful not to draw a causal link between birth control and anxiety or depression, I found forums filled with women experiencing the same symptoms as me, which made me feel less alone.

Searching for a Solution

I made an appointment with the student health clinic in January 2016. The doctor nodded along as I talked about my anxiety, not looking up from her computer. I was adamant about my concerns regarding birth control. After I finished, she asked whether I was sexually active. When I confirmed that I was, she cautioned against relying on nonhormonal methods like fertility tracking and condoms, citing their lower efficacy rates. I felt unheard.

I walked back to my apartment, cold and hopeless. What other options did I have? I was a 20-year-old student with no desire to get pregnant anytime soon. I needed to be on birth control.

I did some research and found a nonhormonal method the doctor hadn’t mentioned: the copper IUD. Copper creates an inhospitable environment for sperm cells and keeps them from reaching an egg.

In February 2016, I visited a different clinic near my school, hoping the staff would be more helpful. I fought back tears while sharing the symptoms I’d been struggling with. The nurse seemed to shrug off my concerns. She asked whether I was drinking too much or taking drugs, explaining that many college students suffered from the depressant effects of both. I was struggling to respond when the doctor walked in and asked me the reason for my visit.

Unlike the nurse, the doctor validated my concerns and said that my experience wasn’t uncommon. I felt comforted, yet I wondered: If this is something that happens to other women, why hasn’t anyone told me about it?

Knowing that hormonal birth control could be contributing to my symptoms was all I needed to hear. I decided to get the copper IUD. Although the nonhormonal device comes with its own set of potential side effects, including irregular periods as well as increased and more-intense cramping during periods, I believed the benefits outweighed the risks in my situation.

The insertion was painful, but the procedure took less than five minutes.

When I got up to leave, the doctor handed me a card with the dates of insertion and removal. I couldn’t believe the latter: February 2028. Twelve long, beautiful years of hormone-free birth control lay ahead of me. I almost broke down with relief.

My suspicions were confirmed over the next couple of months as my depression and anxiety symptoms began to resolve. I felt significantly better after one cycle, then dramatically improved after two. And even just knowing that the pill had contributed to the way I had been feeling was a comfort.

Whenever I felt anxious or depressed during the first month, I was able to put distance between myself and my emotions, especially as more and more information validated my experience. In November 2016, months after I got my IUD, a comprehensive Danish study found that women taking hormonal birth control were 23 percent more likely to need an antidepressant. Progestin-only forms were found to create an even greater propensity for mood disorders.

Aviva Romm, MD, an integrative practitioner and author of Hormone Intelligence, emphasized the Danish study’s connection between the pill and depressive symptoms. She cited findings that women who had started taking birth control pills were having to go on antidepressants — many for the first time.

Hormone-Free and Happy

It’s now been more than seven years since I got the copper IUD. My periods are predictably heavy, and sometimes I have to take pain relievers for my cramps, which are worse than when I was on hormonal contraception. But regaining my mental and emotional health has been worth it. The IUD has given me the stability I needed. I feel like myself again: sometimes a little anxious, but with mental clarity and a sense of calm I couldn’t access while taking the pill.

Birth control is an incredible invention that I feel lucky to use. Many people take the pill or use other forms of hormonal birth control and find that it works for them. But using hormones to protect oneself from pregnancy is a big decision — one with potential consequences for physical and mental health. After experiencing some of those consequences myself, I’m grateful I was able to find and access an alternative that was better suited to my body.

We deserve to know what we’re putting in our bodies and how it might affect us. Our sexual health shouldn’t have to come at the cost of our emotional well-being.

Katie’s Top 3 Tips for Success

1. Trust your gut. When Katie heard that progesterone was linked to postpartum depression, she followed the gut instinct that told her the progestin-only birth control she was taking might be doing the same thing to her body — and mind.
2. Get another opinion. Doctors are experts, but that doesn’t mean they all agree or that they have all the information. If you’re not getting the care you’d like from one healthcare professional, Katie recommends seeking a second (or even a third!) opinion.
3. Knowledge is power. Modern medicine can be practically miraculous, but that doesn’t mean healthcare solutions don’t have drawbacks (or that you can’t ask your healthcare providers some questions). Katie considers all aspects of her health and is a careful consumer. She still takes the doctor’s orders, but she educates herself on potential physical, mental, sexual, and emotional side effects of any prescriptions or healthcare advice she receives.

Tell Us Your Story! Have a transformational healthy-living tale of your own? Share it with us!

Sections in this article:

DHEA ⋅ Zinc ⋅ Vitamin D ⋅ B Vitamins ⋅ Flavonoids ⋅ Herbs ⋅ Aphrodisiac Foods

Libido can be mysterious. It’s a subtle (or sometimes not-so-subtle) force, one that waxes and wanes, often due to factors beyond our conscious control or understanding.

“Libido is a primal force — it’s like an overflow of vital energy,” says naturopathic physician and licensed acupuncturist Laurie Steelsmith, ND, MS, LAc, coauthor of Great Sex, Naturally.

This feeling of overflow is most evident in our teens and 20s, when we’re likeliest to have a robust sexual energy and appetite. But this energy diminishes when we’re sick, stressed, or depleted. And it can grow more elusive as we age.

“People think of libido just as sexual appetite, but it’s a general representation of someone’s physical, mental, and spiritual health,” explains Ayurvedic practitioner Veena Haasl-Blilie, founder of Saumya Ayurveda. (Ayurveda is a system of medicine that originated in India more than 3,000 years ago.) “Libido is dynamic and affected by people’s constitution and stage of life.”

Expecting and understanding that sexual energy fluctuates over time can help us release unreasonable expectations. It can also lead us to reflect on whether our libido is in a healthy, satisfying place for us: “Is sex feeling depleting, or enjoyable and balancing?” Haasl-Blilie asks. “Those are the things to look for.”

Because libido reflects one’s overall health and energy, diet and lifestyle offer plenty of oppor­tunities to keep things tuned up — despite what we may have internalized about sexual appetite disappearing with age. “As people get older, they can maintain that vital force,” Steelsmith says. “It’s about giving the body what it needs to ­function optimally.”

Food is a key piece of the puzzle, says integrative and functional nutritionist Cindi Lockhart, RDN, LD, IFNCP. “We want a big part of our diet to be colorful fruits and veggies for so many reasons — including to support libido.”

And when you’re looking for a little extra support to keep those fires burning, consider supplementing with these nutrients and herbs.

DHEA

Helps Address: Hormone Dysregulation

Dehydroepiandrosterone (DHEA) is a hormone made by the adrenal gland. It helps produce other hormones, such as testosterone and estrogen, and it counteracts the stressful effects of cortisol. “DHEA is the antiaging hormone,” says Lockhart. Levels peak around age 25 and then start to naturally decline.

Prolonged stress can lead to “adrenal fatigue,” or dysfunction of the hypothalamic-pituitary-adrenal axis, which dysregulates the body’s production of cortisol.

“When women are super stressed, they’ll have high cortisol, and maybe an upregulation of DHEA to help them meet the demands of the stress,” Steelsmith explains. “But then they can develop exhausted adrenal glands, which will then result in low DHEA.” (For more on adrenal health, see “Reset Your Stress Response.”)

What does this mean for libido? Testosterone stimulates the libido in both men and women. Because DHEA is a precursor to testosterone, low levels can lead to lower “T” and suppressed sexual appetite.

How to Supplement With DHEA:

Various tests can gauge DHEA levels in urine, saliva, and blood. Standard ranges vary by age and sex, so consult with a healthcare practitioner to interpret results. Low levels can be supplemented with pills, sublingual tablets or liquids, or topical preparations — though because of the potential for side effects and medication interactions, it’s important to take DHEA supplements only after a discussion with a knowledgeable healthcare provider.

Steelsmith advises against self-medicating with DHEA because it’s so potent: “I’ve seen women taking way too much DHEA as an over-the-counter pill and suffering side effects like acne.”

DHEA is also a precursor to estrogen, so taking too much can be a risk factor for hormone-related conditions and cancers, Lockhart adds. She recommends working with a trained practitioner and testing levels every three months for anyone supplementing with DHEA.

For her low-libido patients, ­Steelsmith suggests DHEA creams, which can be applied directly to the vulva and vagina. “It helps with the integrity of that tissue when hormone levels are waning [in perimenopause and menopause] and women are starting to experience more vaginal dryness, thinning, and atrophy,” she notes. There are also some topical DHEA creams for men that can be applied on thin-skinned parts of the body.

For oral doses, Lockhart recommends starting low — about 5 mg per day for women and 10 for men — and increasing as necessary. “This is a short-term product,” she adds. “You wouldn’t want to take DHEA [in the] long term.”

Zinc

Helps Address: Low Testosterone

Zinc is a key mineral for healthy testosterone levels and sperm count in men and for fertility in men and women. It helps prevent the conversion of testosterone to ­estrogen and support the prostate gland, which plays an important role in healthy, vital sexual function, in men.

Zinc is also critical for producing neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), Steelsmith notes. These chemicals aid in regulating our mood and stress response and help us feel relaxed and sensual. This may be one reason that oysters, the most potent food source of zinc, are considered an aphrodisiac.

A 2021 randomized controlled trial examined the effect of zinc on testosterone levels and sexual function in postmenopausal women with zinc serum levels below 62 mcg/dL. (According to the National Institutes of Health, a healthy range is 80 to 120 mcg/dL.) The researchers found that zinc supplementation in the intervention group significantly improved sexual desire, arousal, orgasm, satisfaction, vaginal moisture, pain during intercourse, and overall sexual function compared with the control group.

How to Supplement With Zinc:

“Zinc is an essential mineral, meaning we can’t produce it, so we need to consume it through food or supplementation,” Lockhart says.

Unlike DHEA, which more quickly affects testosterone production, zinc and other minerals take time to accumulate in the body.

Food sources include oysters, red meat, pumpkin seeds, leafy green vegetables, bee pollen, and wheatgrass. Zinc testing can reveal whether supplementation is needed to raise your levels. (One sign of possible deficiency: white spots on your fingernails.)

Steelsmith notes that zinc supplements are generally safe and beneficial for most people due to zinc’s role in immune support and liver detoxification. She recommends a daily oral supplement dose of 25 to 50 mg. To avoid nausea, take it with food.

(See “The Health Benefits of Zinc” to learn how to tell if you’re deficient — and what you can do to optimize your zinc levels with good nutrition.)

Vitamin D

Helps Address: Low Mood

This essential nutrient plays a wide range of salutary roles, from mood regulation to the development of white blood cells. “Vitamin D is necessary for the production of dopamine,” Steelsmith says. “It’s important to have robust levels of vitamin D for your bones, your mood, and your immune system.”

Low levels of vitamin D have been associated with sexual and erectile dysfunction, Lockhart notes, as well as with low testosterone. (An ideal range is 50–80 ng/mL.)

A 2018 study in Poland found that premenopausal women who had deficient (less than 20 ng/mL) or insufficient (between 20 and 30 ng/mL) levels of vitamin D experienced improved sexual desire and satisfaction after supplementing with 2,000 to 4,000 international units (IU) of vitamin D3 daily for six months.

How to Supplement With Vitamin D:

Get 15 to 30 minutes of sunshine at least three times a week to stabilize your vitamin D levels. If you live in a climate where you’re covered up during short winter days and can’t get enough sun, many experts suggest taking at least 1,000 to 2,000 IU of supplemental vitamin D3 daily.

“Ideally, take it with vitamin K2, which helps ensure vitamin D is ­deposited in the bones and not the arteries, and with some healthy fat, which helps with absorption,” ­Lockhart says.

In rare cases, too much vitamin D can cause toxicity, so be sure to track your current levels. “I encourage people to check their vitamin D levels every six months, in the spring and fall,” Lockhart says. (For more on vitamin D, see “Vitamin D: What You Need to Know.”)

B Vitamins

Help Address: Low Energy and Blood Flow

The B vitamins help process carbo­hydrates, lipids, and proteins to generate energy. They include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).

B3, B6, and B12 help with testos­terone production. B1, B2, B3, and B5 help make adenosine triphosphate, which fuels our muscles. And B3 and B12 are notably beneficial for blood circulation, including to the reproductive organs.

“B vitamins support the adrenal glands, which produce our sex hormones, and are essential to every cell in the body,” Steelsmith says. ­Lockhart adds that B vitamins are quickly ­depleted when we’re under stress.

How to Supplement With B Vitamins:

Food sources of B3, which has been shown to support blood flow and even address erectile dysfunction, include avocados, buckwheat, artichokes, kale, spinach, and many nuts and seeds.

B6, which helps activate hor­mone production, can be found in sweet potatoes, apples, pears, and sesame and sunflower seeds, as well as in barley, spelt, wheat, and other sprouted grains.

For B12, look to animal products: meat, eggs, dairy, and fish. It’s a good idea for vegetarians and vegans to work with a practitioner to ensure they’re getting sufficient vitamin B12.

Oral supplements are available for individual B vitamins as well as for B complex. (For more on B vitamins, see “All About B Vitamins.”)

Flavonoids

Help Address: Poor Circulation

Fun fact: Viagra was originally developed to combat high blood pressure. It helps enhance dilation of the blood vessels by increasing both the levels and activity of nitric oxide, a compound in the body that relaxes blood vessels and improves blood flow. As the drug’s developers discovered, enhanced blood flow also has a potent effect on the genitals during sexual arousal, particularly in men — though it contributes to stimulation and ­sensitivity in women too.

Flavonoids are natural chemicals in berries, citrus fruits, tea, and dark chocolate that enhance and regulate nitric oxide. Some of the best-known include quercetin, resveratrol, and luteolin. These compounds help protect plants from pests, and “when we ingest these compounds, they can help protect us too,” Steelsmith says.

“Flavonoids help to stabilize blood-vessel walls and promote scaffolding of the cells,” she adds. There are lots of reasons to emphasize colorful veggies and fruits in your diet, but getting the blood pumping during amorous moments may be one of the most fun.

How to Supplement With Flavonoids:

The best sources of flavonoids include tea, cocoa, leafy vegetables, onions, apples, berries, cherries, soybeans, and citrus fruits.

Flavonoids such as resveratrol, quercetin, curcumin, EGCG (epigal­locatechin gallate), and luteolin are also available as individual supplements and in bioflavonoid blends. A functional nutritionist can help design meal plans that contain a variety of flavonoids.

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Herbs

Unlike individual nutrients, whole herbs contain multiple elements that work together to produce specific effects. “Herbs are about nourishing and building. If someone is eating fast food and working 80 hours a week, an herb isn’t going to fix their stress. But herbs can offer laser-specific nutrition for the tissues,” says Haasl-Blilie.

They generally take time (think weeks to months) to exert their effects. Working with a licensed herbalist for personalized selection and dosing is highly recom­mended because herbs can be potent and interact with other medications.

“Herbs are about nourishing and building. If someone is eating fast food and working 80 hours a week, an herb isn’t going to fix their stress. But herbs can offer laser-specific nutrition for the tissues.”

These are some go-to herbs for libido support that Haasl-Blilie uses with her clients:

Ashwagandha:
“Ironically, this herb is a tonic and sedative rolled into one genius plant,” she notes. “Its energetic quality is heating. It bolsters an exhausted nervous system, which may manifest as hyper qualities, such as unstable emotions, agitation, and feeling stressed. It’s renowned for providing ‘the sexual stamina of a horse,’ and it increases overall strength, promotes restorative sleep, and increases sperm production.” (Learn more about ashwagandha at “7 Adaptogens for Health.”)

Shatavari:
“Called ‘the woman with a hundred husbands,’ this herb is a tonic for the female reproductive system and is anti-inflammatory. It is an aphrodisiac, improves strength, and enhances sexual appetite. It also promotes fertility, lactation, and sperm production.”

Tribulus (a.k.a. gokshura):
“This herb is nourishing to the reproductive system, enhances sexual appetite and potency, and improves strength,” Haasl-Blilie explains. A small randomized, double-blind, placebo-controlled study published in 2014 found that women with low sexual desire experienced significant improvement in desire, arousal, lubrication, satisfaction, and pain after consuming 7.5 mL of Tribulus extract twice a day for four weeks.

Shilajit:
“This is an exudate from Himalayan rocks, also known as mineral pitch and vegetable asphalt. It has a high mineral content, making it an amazing supplement. It is balancing for all constitutions in moderation, and it enhances sexual potency.”

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Aphrodisiac Foods

Some foods are renowned for their ability to kindle our passions. An aphrodisiac is “any food or drug that arouses the sexual instinct, induces desire, and increases pleasure and performance,” says integrative dietitian Mary Purdy, MS, RDN. These are some of her favorites.

Chocolate: “The aphrodisiac qualities of chocolate can be attributed to the chemicals in it that stimulate the pleasure centers in our brains,” Purdy says.

It contains theobromine, which is a stimulant and vasodilator (increases blood flow); phenylethylamine, which stimulates the brain to release dopamine; and anandamide, which activates the brain’s pleasure receptors. No wonder we give boxes of chocolate for Valentine’s Day!

Oysters: Oysters are rich in vitamin B12, which increases energy. They’re the most abundant food source of zinc, which is a key player in testosterone and sperm production.

“Testosterone boosts libido in the fellas, but it also boosts libido in the ladies,” Purdy notes. In addition, there’s something evocative about slurping oysters from their shells — a tactile and sensual treat to share with your partner.

Honey: Hippocrates, the Greek father of modern medicine, reportedly prescribed honey to increase sexual vigor.

“Honey is rich in B vitamins, which support reproductive health and encourage virility. It also has an antioxidant called chrysin that promotes testosterone production, and a trace mineral called boron that helps with estrogen production,” Purdy says. (See “The Health Benefits of Real Honey” for more.)

Hot Peppers: “Some plants affect sexual arousal by increasing the blood flow to certain organs,” Purdy explains. Accordingly, the effects of eating foods like ginger, hot peppers, and warming spices can actually mimic our own stimulation response by getting the blood pumping. So, the next time you’re in the mood to spice things up in the bedroom, try adding a little heat in the kitchen. (See “How to Cook With Hot Peppers” for recipes, techniques, and kitchen tips.)

This article originally appeared as “Feed Your Libido” in the June 2023 issue of Experience Life.

Tricia Pingel, NMD, a naturopathic doctor in Arizona, was surprised and frightened when her mother was diagnosed with non-Hodgkin lymphoma. Thankfully, she says, her mother managed to live 13 more healthy years before requiring chemotherapy and eventually passing away.

As a daughter and as a physician, Pingel was interested in how her mother’s genetics may have contributed to her illness. After her mother died, Pingel investigated her genetic profile, and she learned that her mother didn’t have the ability to break down benzene.

This meant something to Pingel. “The cancer that she had was 100 percent due to environmental exposure,” she explains. “She lived a healthy lifestyle. But the one thing that she did every month from the time she was in her 20s until the time of her death was dye her hair. And one of the main components of hair dye is benzene.”

Most mainstream personal-care products — and even many so-called clean ones — contain ingredients that can disrupt hormones, affect fertility, and contribute to cancer risk as well as a host of other health problems. Because the U.S. Food and Drug Administration (FDA) has little to no regulatory power over what goes into these products, inclusion of potentially dangerous ingredients in cosmetics and personal-care products has gone unchecked for years.

That’s changing. Consumers are educating themselves and demanding that companies disclose — and in some cases change — what’s in their products. This is crucial, Pingel says.

“We may not have complete control over the chemicals in the air we breathe or in some of the foods we eat, but we have 100 percent control over what we put on our skin.”

Why Skin Matters

Our skin is one of our largest and most vulnerable organs. “Skin is our barrier to the outside world, and it’s very permeable,” says wellness expert Cindi Lockhart, RDN, LD. “When we eat or drink something, it gets processed through the liver to determine if we’re going to detoxify it or absorb and use it.” But skin doesn’t have this set of defenses. “When something is applied to your skin, it can be absorbed directly into your bloodstream.”

There are also stages of development in which we’re more vulnerable to the toxic effects of harmful chemicals. These include periods of rapid growth and development, such as in utero, infancy, puberty, and pregnancy.

Yet in the United States, there’s almost no oversight of the chemicals used in personal-care products. This is different from the European Union, where premarket safety assessments and mandatory registration of cosmetic products are required by law. Many multinational companies even create separate formulations to sell in Europe, while their U.S. products continue to contain unsafe ingredients.

“Cosmetic products — legally defined as both beauty products and personal-care products — are one of the least regulated consumer products in the United States today,” says Janet Nudelman, cofounder and director of the Campaign for Safe Cosmetics coalition, a project of Breast Cancer Prevention Partners. “The $100 billion cosmetics industry is regulated by only two pages of federal law, and that was enacted in 1938.” Since 1938, those two pages have been amended only a handful of times.

More than 1,300 ingredients have been banned from personal-care products in Europe. In the United States, just 11 are barred or restricted.

One reason for this discrepancy is a hindered FDA. Most people wrongly assume that the FDA has the same oversight powers with personal-care products as it does over food and medications, but there’s no real parallel, thanks in part to a powerful industry lobby.

A vivid example of the FDA’s limitations occurred with the company Brazilian Blowout, which marketed its hair-straightening products as formaldehyde-free. “Formaldehyde is a known human carcinogen,” ­Nudelman says, “and this product was making hairdressers sick, because it was releasing formaldehyde when the product was heated, which is how the application takes place.”

“So here you have a product being marketed as formaldehyde-free and containing more formaldehyde than an undertaker uses to embalm a dead person.”

When the product was tested, it was found to contain more than 10 percent formaldehyde. “So here you have a product being marketed as formaldehyde-free and containing more formaldehyde than an undertaker uses to embalm a dead person.”

The FDA wrote Brazilian Blowout, asking it to voluntarily recall its products and change the formulation to make it safer. “The company basically laughed at them and said, ‘We’re not going to, and there’s nothing you can do to make us.’”

It took the California attorney general (Kamala Harris at the time) suing the company to finally compel Brazilian Blowout to change its marketing claims — though she still couldn’t force the company to change the formulation itself.

Yet even this power differential is changing. Some states, tired of waiting for Congress to grant the FDA more regulatory power, are enacting laws of their own. In 2020 California governor Gavin Newsom signed the Toxic-Free Cosmetics Act, which bans 24 ingredients and is “aimed at chemicals often linked to cancer, reproductive harm, birth defects, and endocrine disruption.” (The law won’t go into effect until 2025.)

Consumer advocacy groups, such as the Campaign for Safe Cosmetics, have also had an impact. By highlighting the fact that multinational corporations are able — when forced — to make safer products in Europe, the group successfully convinced major players within the nail-polish industry to stop using what’s referred to as the “toxic trio” (dibutyl phthalate, toluene, and formaldehyde). “These three chemicals are linked to reproductive harm and cancer,” Nudelman says. “So that was a big win.”

Predictably, given this rising awareness, some companies now use greenwashing tactics to appear safer. Buyers must beware: There are no regulations about calling something safe or using words like “natural” and “organic.” These two standards apply only to agricultural products.

This is no reason to give up the search — and it may be easier than it’s ever been to find safe personal-care products. Armed with some information, patience for reading ingredient lists, and resources to use when you’re in a hurry, you’ll be able to clean up your cosmetics and find new ones that you enjoy using. To start, know that these are the most important ingredients to avoid.

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Fragrance

This may be the trickiest word on a product-ingredient list. Because fragrances are considered trade secrets, companies don’t have to disclose what’s in them. And fragrance is found in the majority of personal-care products, including those intended for babies. Even “unscented” products can contain fragrance to mask other scents.

The International Fragrance Association lists 3,059 materials reported as being used in fragrance compounds, including phthalates and other endocrine disrupters. Evidence links some of these to allergies, cancer, reproductive toxicity, and other health issues.

Because fragrances are considered trade secrets, companies don’t have to disclose what’s in them.

But seeing “fragrance” on an ingredient label also presents an opportunity. Lisa Fennessy, founder of the clean-beauty website The New Knew, says that instead of putting a product back on a shelf if the word “fragrance” appears in its ingredient list, sometimes she picks up the phone or sends an email with a question.

Calling the company to ask what’s in its fragrance does two things, she says: “It gives you the personal knowledge to make an informed decision, and it alerts the company that their buyers have a stake in what’s in their fragrance.”

Finally, if the product is free of most other toxic ingredients, give it a whiff. A synthetic fragrance will hit you like a brick wall. An essential-oil-based fragrance will likely be more subtle. Trust your nose. (For more on scents and health, see “The Problem With Perfume“.)

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Parabens

A group of preservatives that prevent the growth of microbes, such as yeasts, molds, and bacteria, parabens can be found in just about every type of personal-care product: deodorant, shampoo, conditioner, lotion, sun­screen. Five parabens have been banned in Europe: isopropylparaben, isobutylparaben, phenylparaben, benzylparaben, and pentylparaben. Others are strictly regulated.

Again, they’re not regulated in the United States. The FDA’s website states, “At this time, we do not have information showing that parabens as they are used in cosmetics have an effect on human health.”

If we were exposed to parabens only occasionally,the body might be able to detoxify them. But because they’re ubiquitous, their cumulative effects add quickly to the body’s toxic burden.

The Environmental Working Group (EWG), a nonprofit environ­mental research and advocacy organization, disagrees. Citing studies that have connected parabens to reproductive harm, it notes: “Parabens can act like the hormone estrogen in the body and disrupt the normal function of hormone systems, affecting male and female reproductive-system functioning, reproductive development, fertility, and birth outcomes.”

If we were exposed to parabens only occasionally, the body might be able to detoxify them. But because they’re ubiquitous — and often found in products that are used daily — their cumulative effects add quickly to the body’s toxic burden, or the sum total of chemicals stored in fat cells.

As for less harmful preservatives, there are many. Dana Jasper, manager of renowned clean-beauty store Merz Apothecary in Chicago, says that some companies are using plant-based alcohols as alternatives to parabens. “Witch hazel is really good, too,” she says, “and it has a naturally antibacterial property to it.”

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Phthalates

Known as “the everywhere chemical,” phthalates are used in a wide range of products, including plastics, solvents, and personal-care products. If an ingredient label lists “fragrance,” phthalates likely lurk inside: They’re often found in nail polish, hair gel, deodorant, soap, and body lotion, because they help fragrances linger longer. They also make formulations stick to the skin better, explains Lockhart.

Phthalates are endocrine disrupters, which means they can contribute to infertility, hormone imbalances, and birth defects. According to the nonprofit Zero Breast Cancer, “Children under the age of 3 are more at risk from phthalates because of their developing, smaller body size and ever-present exposure to children’s products manufactured using multiple types of phthalate compounds.”

Phthalates are endocrine disrupters, which means they can contribute to infertility, hormone imbalances, and birth defects.

Black consumers may also be more vulnerable to phthalate exposure. A recent study from the Silent Spring Institute found that hair-care products marketed to Black women contain higher percentages of endocrine-disrupting chemicals, including phthalates, than those marketed to the general public.

The study looked at 18 hair products marketed to Black women, including hot-oil treatments, anti-frizz hair polishes, leave-in conditioners, root stimulators, and hair relaxers. Forty-five endocrine disruptors were detected in the products, and 84 percent of the chemicals detected were not on the product label.

Several types of phthalates are banned or restricted in the European Union. In the United States, two types — dibutyl phthalate and diethylhexyl phthalate — will be banned in California beginning in 2025 as part of the Toxic-Free Cosmetics Act.

On labels, look out for phthalate, diethyl phthalate (DEP), dibutyl phthalate (DBP), diethylhexyl phthalate (DEHP), and fragrance. Choose nail products with labels that say “phthalate-free.”

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P-Phenylenediamine

Derived from coal tar, p-phenylenediamine (PPD) is mixed with other chemicals to create darker shades of hair dye. (It’s also used in printing, as well as oil, gas, and rubber products.) According to the Campaign for Safe Cosmetics, “p-phenylenediamine, as well as the products of its reactions with hydrogen, can alter the genetic material of cells.”

It is also suspected of being carcinogenic and therefore is banned in Europe.

Look for it on ingredient lists as follows:

• P-phenylenediamine (PPD)
• Paraphenylenediamine
• 4-aminoaniline
• 1,4-benzenediamine
• P-diaminobenzene
• 1,4-diaminobenzene
• 1,4-phenylenediamine

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Toluene

Another harmful chemical found in hair dye, toluene is also used in nail treatments and polishes to suspend the polish and create a smooth finish.

Restricted in Europe, toluene is listed as a hazardous air pollutant by the Environmental Protection Agency (EPA), yet it is still legal in the United States. After pressure, some companies have removed ­toluene, along with dibutyl phthalate (DBP) and formaldehyde, from nail polishes.

Salon workers are particularly susceptible to toluene’s harmful effects because it’s inhaled as well as absorbed through the skin. The fumes can irritate the throat, eyes, mouth, and skin, and they can cause headaches, dizziness, confusion, and anxiety.

Long-term exposure may lead to fatigue, slow reaction, difficulty sleeping, numbness in the hands or feet, reproduc­tive-system damage, and miscarriage.

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Ethanolamines

This family of chemicals includes monoethanolamine (MEA), diethanolamine (DEA), and tri-ethanolamine (TEA). They are used as surfactants to help a product become sudsy and as emulsifiers to prevent ingredients from separating. They are found in soaps and shampoos, hair dyes, cosmetics, fragrances, and sunscreens.

Research suggests that DEA may alter sperm structure. It can also accumulate in the liver and kidneys, potentially triggering organ toxicity and neurotoxic effects such as tremors. Another study suggests that DEA can negatively affect fetal brain development. It may also have carcinogenic effects.

DEA is prohibited in Europe. In the United States, avoid products containing TEA, DEA, cocamide DEA, cocamide MEA, DEA-cetyl phosphate, DEA oleth-3 phosphate, lauramide DEA, and TEA-lauryl sulfate.

This ether is prevalent in products that create suds — think shampoo, liquid soap, bubble bath — and in hair relaxers. Not an ingredient itself, 1,4-dioxane is created during ethoxylation, in which ethylene oxide is added to other chemicals to make them less harsh, according to the Campaign for Safe Cosmetics.

The EPA has classified 1,4-dioxane as “likely to be carcinogenic to humans” by all routes of exposure, and it is banned in Canada and Qatar as well as restricted in New York state. Yet the Campaign for Safe Cosmetics says it “may be found in as many as 22 percent of the more than 25,000 cosmetics products in the Skin Deep database.”

Because it’s technically a manufacturing byproduct, according to the FDA, 1,4-dioxane doesn’t appear on labels by name. It hides under the names laureth-23, sodium lauryl sulfate (SLS), or polyethylene glycol (PEG) compounds.

Because of 1,4-dioxane, DEA, and other toxic chemicals used as surfactants, Pingel advises her patients to be wary of products that are sudsy. “People think if a product is sudsy, they’re getting clean, but that’s actually not true. If it foams up, we’ve got a problem.”

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A Safer-Product Protocol

Once you decide to clean up your personal-care routine, it may be tempting to toss everything and start fresh. This approach may be exactly right for some people, but it’s not the only way. Some experts suggest replacing products as they run out, which gives you a little time to research and find safer brands or formulations that you like.

As for order of importance, Fennessy suggests paying close attention to what stays on your body the longest and making sure the products you use most frequently are as nontoxic as possible. (And don’t leave out items that you use seasonally, like sunscreen.) The good news is that resources abound for finding cleaner cosmetics, as well as for researching your current favorites. These tools and resources will get you started.

To evaluate product safety:

The EWG maintains the Skin Deep database, which takes the stress out of finding clean products and checking on formulations you already have. Made Safe, Ecocert, and Cosmos are third-party certifiers that research and vouch for the safety of particular products.

To find and purchase cleaner products:

Retailers such as Beautycounter, Credo, and the Detox Market sell only products that meet their standards for safety. Their websites offer very clear information about their safety policies and ingredients.

Tools to use in the product aisle:

The Yuka and Think Dirty apps allow you to scan a product’s barcode for a quick look at its safety score. When you’re perusing products online, try Clearya, a Chrome extension that checks ingredient labels as you shop.

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Make Your Own

Some people opt out of the guessing game altogether and make their products themselves. If that sounds appealing, try out these recipes for eight products you can make at home, including beet lip gloss and a chocolate facial mask at “DIY Beauty“.

Learn how to make your own facial oil at “DIY Beauty: Cypress Firming Facial Oil“.

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This article originally appeared as “Know Your Beauty” in the December 2021 issue of Experience Life.