Endometriosis - Diet and Nutrition

Diet changes can help reduce the symptoms of endometriosis

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

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:

• evening primrose
• Walnut oil
• flax seeds/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

• 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 and eggs - causes inflammatory reaction as they increase the inflammatory prostaglandins. Eggs also contain hormones, by their very nature of being eggs
  
  
• 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 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.

• beans, peas, lentils
• onions
• garlic (raw or lightly cooked)
• carrots (contain beta-carotene)
• live yogurt (good for healthy intestinal flora)
• rhubarb
• seeds and sprouted seeds
• ginger
• green tea

Foods containing natural plant sterols (phytoestrogens) can be helpful. They are thought to block the estrogen receptors, so in turn excess estrogen in the body cannot ‘lock-in’ to these receptors. These include:

• peas, beans and pulses
• red and purple berries
• garlic
• apples
• parsley
• fennel
• brassicas: cabbage, cauliflower etc
• nuts and seeds
• celery, carrots
• rhubarb
• sage

Although the best source of vitamins and minerals is through a well balanced diet, many foods today are depleted in these vital trace elements. Today, most of us need to supplement our diet with some of the vitamins and minerals that our bodies need to function optimally.

The following is a list of supplements that will help women with Endometriosis:

• Magnesium - is a mineral and is believed to ease cramping with menstruation
• Zinc - is essential for enzyme activity, helping cells to reproduce which will help with healing. Zinc is also reported to boost the immune system and helping to create an emotional sense of well-being
• Calcium - levels of calcium in menstruating women decrease 10 to 14 days before the onset of menstruation. Deficiency may lead to muscle cramps, headache or pelvic pain.
• Iron - women with Endometriosis tend to have very heavy periods which can lead to an iron deficiency. This can lead to anemia which is characterized by extreme fatigue and weakness.
• B vitamins - these are important for the breakdown of proteins, carbohydrates and fats in the body. B vitamins are reported to improve the emotional symptoms of Endometriosis, and have proved helpful in dealing with PMT
• Vitamin C - is well known for helping to boost the immune system and help provide resistance to disease. It is also used in the body to build and maintain collagen within the body.
• Vitamin A - is another immune system booster
• Vitamin E - plays an important role by increasing oxygen carrying capacities and also strengthens the immune system
• Selenium - when taken together with vitamin E has been reported to decrease inflammation associated with Endometriosis, as well as immune system booster.

• Certain vegetables have substances that activate liver enzymes and help the liver to detoxify chemicals. This allows the liver to eliminate excess estrogen from the body more effectively. These vegetables include: broccoli, cauliflower and brussel sprouts.
• Auto immune diseases are thought to be triggered by free-radicals in the body, which could be an added factor in Endometriosis. Free radicals are destructive molecules and are found naturally in the body but can be made worse by pollution, stress, illness and smoking. There are minerals and vitamins that will help to fight off these free-radicals because of their antioxidant properties, including: vitamins A,C,E, CoQ10, selenium, vitamin B complex, as well as specific supplements being sold specifically as Antioxidants.

• increase omega-3 fatty acids
• avoid meat, dairy products, wheat and sugar
• increase fiber
• modulate estrogen
• avoid caffeine and alcohol
• avoid refined foods, e-numbers, additives
• minimize or avoid soy products as they contain high levels of phytoestrogens, and soy contains a particular toxin which seems to be particularly detrimental for women with Endometriosis
• peel fruit and vegetables to remove toxic chemicals
• eat organic produce wherever possible
• drink lots of filtered or mineral water

For those who seek medical evidence regarding diet - read extracts from this research article which describes how using certain foods can help fight the pain and symptoms of endometriosis

If you are to change your diet to help deal with Endometriosis then there will be many changes in the foods you can and cannot eat.

As you can see by the advice above, there are many foods you are advised to leave out of your diet completely, especially if you are to reap the benefits.

These main foods are:

• what on earth you are going to eat - mountains of plain vegetables, piles of fruit, gallons of plain water
• how do you have variety in your diet
• how do you find recipes which are still enjoyable and tasty, but still suitable fo a diet for Endometriosis
• how do you plan meals so that you do not become utterly bored with your diet

‘The information in this book is the bottom line, based on ingredients and recipes that are best suited to a diet for Endometriosis. It includes recipes that do not require many different ingredients, or lots of complex cooking techniques.

The book has not been written with an endless list of in-depth or scientific information regarding nutrition, or the properties of certain foods. You can find that information in other books about diet and Endometriosis. This book has been researched and written to be an easy to follow, easy to use recipe book, and tailor made for women with Endometriosis.’

To read what other women have said about the book, you can read the feedback comments here

The advice in the book also includes:

• more in-depth recommendations of what to leave out of your diet and why
  
  
• tips about estrogen and your diet, and how to keep it in balance
  
  
• advice on ways to protect and balance your hormones through diet
  
  
• details of substitute ingredients as alternatives to milk, butter, egg substitutes for baking, and sugar substitutes
  
  
• recipes of how to make alternative nut yogurts and nut milks
  
  
• specific information about alternative flours for baking, so you can still bake without using wheat flour
  
  
• lots of sauce and dressings recipes to expand your meal ideas - spice up your favorite vegetables, quick and easy ways to have a sauce for your pasta (wheat-free of course), many wonderful recipes for dressings for salads.
  
  
• a range of recipes from simple and easy to cook through to more flavorful and exotic ideas.
  
  
• tips and ideas to complete your meals added to individual recipes.
  
  
• snippets of nutritional advice woven among the recipes as you work your way through the book.

I also anticipate that the recipes in the book will give you ideas and guidelines of how to adapt your own favorite recipes, without jeopardizing your diet regime for Endometriosis.

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