Adjusting what you eat can bring about many positive physical and metabolic changes. Many of you may be aware that various illnesses and diseases have responded very positively to changes in diet, and Endometriosis is no exception.
Changing your diet for endometriosis can help with the following:
Reduce symptoms of pain
Relieve cramps
Reduce inflammation
Reduce bloating
Reduce estrogen levels
Balance hormones
Reduce weight – estrogen is stored in fat and endometriosis is fed by estrogen
Reduce toxins – found in e-numbers, additives, preservatives, pesticides, chemicals, anti-biotics used in animal husbandry,
AND an improved diet will also :
Increase energy levels
Boost immune system
Improve overall health
Controlled Diet for Endometriosis
Controlling your diet to help you deal with Endometriosis is an excellent starting point. We really are a reflection of what we eat, and the body responds very quickly to what is put inside it.
The body is very sensitive to what is put in it, and sometimes that sensitivity is quick to show up. Unfortunately other sensitivities are not noticed and will creep up on us, which is when we suffer from dietary deficiencies and a lack of trace elements. There are times when our body gives us clues that we have a deficiency and we start to have cravings for certain types of foods.
The role of a controlled diet in Endometriosis management has proved exceedingly beneficial for many women. Some women have even been able to be totally symptom free with changes in diet. The plan of the endo diet is to relieve or prevent some of the disabling symptoms that occur with menstruation, as well as the general pain of endo. The goal is to decrease estrogen levels, stabilize hormones, increase energy, alleviate painful cramps and stabilize emotions.
SO WHERE DO WE START!
Let's start with pain and hormones in relation to diet …………
Endometriosis is an estrogen-sensitive condition, but the painful menstrual cramping that occurs is predominantly due to prostaglandin synthesis in the body. Prostaglandins are naturally occurring fatty acids, which are derived from dietary sources. The body can produce different types of prostaglandins through a complex series of pathways.
There are the ‘good guys’ and the ‘bad guys’ of the prostaglandin group. The goal of a controlled diet is to block the ‘bad guys’ for their negative actions on the body, and increase the ‘good guys’ for their opposite and beneficial actions. The action of the bad guys is to increase uterine contractions, and the good guys have a soothing effect. By changing the types of oils that are taken into the diet, the production of the good guys can be stimulated, which helps with uterine relaxation. These oils are composed of omega-3 fatty acids, which lead to positive prostaglandin production. Excellent sources of the omega-3 fatty acid producing oils are:
fish oils
Walnut oil
flax seeds/oil
olive oil
It is also important to decrease intake of those fatty acids that will stimulate the bad guys which are found in saturated fats, butter, animal and organ meat, lard.
For a comprehensive description of Prostaglandins, how they work, and what effects they have on endometriosis, infertility, pain and inflammation - read further here
In addition to decreasing bad fat intake, the diet should also consist of high fiber. Not only does this help with good digestion, but it is also thought that a diet high in fiber can decrease total circulating estrogens. It is recommended to incorporate 25 grams per day of fibre. Good sources are:
whole grains (excluding wheat and rye - see link below)
beans, peas and pulses
brown rice
vegetables and fruits
oatmeal
The following foods are recommended to modulate estrogen levels by incorporating one or two servings a day:
mustard greens
broccoli
cabbage
turnips
You will find a brief description of whole grains here and how to incorporate them into your diet
FOODS TO AVOID
wheat - this includes breads, cakes and pasta products, all based on wheat - contains phytic acid which can aggravate symptoms of endometriosis. Also contains gluten which women with endometriosis seem to be sensitive to.
red meats - promotes negative prostaglandins which cause inflammation and can also contain growth hormones
refined and concentrated carbohydrates - white bread, flour, cakes, pasta etc. made from refined flours. Most of the nutritional value has been removed
refined sugars and honey - causes inflammatory reaction
caffeine - found in tea, coffee, soft drinks -increases abdominal cramps and caffeine increases estrogen levels
chocolate - as it contains sugar which is inflammatory
dairy produce - including milk, cheese, butter, cream - causes inflammatory reaction as they increase the inflammatory prostaglandins
eggs - advised to leave out eggs unless you get organic as they can contain the chemical residue of dioxin. Can also cause digestive problems for some like IBS, and may increase constipation problems (they are used as a binder in cooking!)
fried foods - can stimulate negative prostaglandins
saturated fats and oils – Foods that are high in fatty acids stimulate the negative inflammatory prostaglandins. Fatty acids are found in saturated fats, butter, margarine, lard.
soy products and soy protein products - (check link below to read an in-depth explanation why soy should be left out of your diet)- tamari can be used in small amounts
convenience foods - they contain a host of additives, cheap ingredients and have very little nutritional value
tinned foods - use sparingly. Certain exceptions are fine like tinned tomatoes, coconut milk and those foods that are part of ingredients when cooking a nutritious meal
additives and preservatives - increase chemical load on the system
alcohol - consumes vitamin B which is stored in the liver. Good liver function is vital as the liver will help to eliminate excess estrogen from the body.
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