Using Intermittent Fasting to control endometriosis
Feedback story from an endo warrior ….. who decided to get control of her weight after it skyrocketed due to the drugs she was taking for her endometriosis. She was diagnosed with severe endometriosis after having emergency surgery and it was found her abdomen was a mess with cysts and adhesions. This is her brief account of how Intermittent Fasting provided much needed help where she was able to steadily reduce her weight and start gaining relief from her symptoms.
‘When i was 23 i had emergency surgery on my ovary and when they got a look, they found extensive stage 4 endometriosis completely fusing together the organs in my pelvis. I was put on several forms of birth control which made my weight sky rocket. I was at my heaviest at 220. I was miserable. I had chronically high blood pressure, my resting heart rate was 90, I had so much fluid in my face that I looked fatigued 24/7. And my endo pain persisted.
A friend recommended I try intermittent fasting as it can help with my symptoms so I figured, why not? 6 months in I noticed a huge drop in my weight. I didn’t have a scale but when I went to the doctor, I was 40 pounds down! And my vitals were all in normal range!
Fast forward to now. I’m 9 months in and I am so happy to say I have lost a total of 71 pounds, my BMI is normal, and best of all. I’m virtually pain free. I hope this encourages someone today! I will drop my regimen below! But always remember it’s not a one size fits all and it took time for me to find the rhythm that worked best for me! Trial and error is just part of the journey you lovely people
My regime is -18:6-fasting and eating window. I also do one 24 hr fast every other Saturday
-I always break my fast with equal heathy fats and equal protein. Typically, a low sodium jerky or beef sticks (I do this for water retention but only do low sodium if it’s medically necessary because our bodies need plenty of sodium for good brain health!) for healthy fats, sometimes I go with some avocado or use tallow to cook some eggs in!
Once I break my fast, I do a light workout because remember, we go through a recovery period when coming out of fasting! Be mindful of how you move your body. Sometimes just a nice walk! Bonus if you have a Fitbit or Apple Watch because that tracks cardio on brisk walks!
After my workout, typically I will prepare my lunch. Thankfully my job gives us hour long lunches so I have a kitchen to make whatever I am feeling that day! Usually veggies and chicken with high protein yum yum sauce. Sometimes just alternating seasonal veggies and protein gives me enough variety!
And if you are in a pinch and need fast food recs: the power bowl from taco bell is 100% customizable! Add extra protein, double up on the guac! You can even have them leave out the rice for stomach sensitivity.
Finally, I quit the junk food and quit the Dr. Pepper addiction. I don’t even want it anymore. My body craves dense nutrition and I only get hunger pangs right before it’s time to break my fast. What this is doing is fixing my relationship with food. It’s our fuel! Let’s put the premium stuff in
As always, this is not one size fits all and the journey won’t always be linear but if you find what works for you, you’ll find your stride and you can accomplish anything! Good luck to everyone on this journey!’
What is Intermittent Fasting?
It is a way of eating during a restricted time frame. The most common way of eating is during an 8 hour window and fast for the other 16 hours. Most people eat between noon and 8pm while others this window is reduced to 6 hours and you eat between noon and 6pm.
When intermittent fasting, you focus on whole, nutrient-dense foods during your eating window, such as lean proteins, healthy fats, fiber-rich vegetables, and fruits. Technically, you can eat anything during your intermittent fasting eating period—but what you eat depends on your wellness goals and when you have endometriosis you need to focus on an anti-inflammatory way of eating.
Staying hydrated is very important while on an intermittent fasting plan. Water (or water with a zesty lemon wedge) can be your best friend during a fasting window. Herb teas are another option without any sweetener.
Intermittent fasting induces a host of cellular changes. It increases cell survival, it enhances metabolic pathways (better glucose and cholesterol maintenance), increase mitochondrial function and energy production, and increases the production of brain derived neurotrophic factor (BDNF) which improves brain function.
The most recent and most interesting study of intermittent fasting was recently published in January 2020 by Wilkinson et al in Cell Metabolism. They studied a group of people who had metabolic syndrome and who were already on blood pressure and cholesterol medications and had them eat for only 10 hours a day (or fast for 14 hours a day). In 3 months the subjects lost weight, lost fat, decreased their waist circumference, lowered their blood pressures, lowered their bad cholesterol levels (LDL), lowered their haemoglobin A1c levels (a measure of diabetic control), and slightly increased their sleep length. From lifeandhealth.org
Possible side effects - The practice of 16/8 intermittent fasting may cause short-term negative side effects when you’re first getting started, such as hunger, weakness, and fatigue — though these often subside once you get into a routine.
In summary - intermittent fasting is simple, easy to do, adaptable to your lifestyle. It helps you lose weight, but more importantly helps you lose fat while helping lower your blood pressure, blood glucose levels, and cholesterol levels. Intermittent fasting is when you give your body a rest and is a time when your body can start healing. It is not busy digesting and assimilating foods – it is amazing how much energy it takes to digest food – that is why we often feel sleepy after a heavy meal.
You have the option to do a simple low-level way of intermittent fasting by skipping breakfast, having a nutrient dense smoothy for lunch and just eat one meal a day. This regime is popular with many who do not want to have such a long totally non-eating period.
It is always advisable to talk to your doctor if you are going to try Intermittent Fasting especially if you are taking any medication for your endometriosis.
https://www.healthline.com/nutrition/16-8-intermittent-fasting
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