For some young girls, menopause is like having their first visit from the tooth fairy saying, “Congratulations – you’re a woman!” Unfortunately for others, period pain can feel like torture. These painful periods can be caused by a number of factors. One we will delve into is how endometriosis relates to diet.
What is endometriosis?
Cells from the lining of the uterus are meant to stay inside and be shed each month during the menstrual phase of the menstrual cycle. When a person has endometriosis, cells from the lining of the uterus grow in places throughout the body where they don’t belong.
These rouge cells form lesions in these areas, which can be as close to the uterus as the fallopian tubes and bowel, or as far as the brain. Once lesions form, blood cannot move, causing inflammation of surrounding body tissues.
Symptoms of endometriosis include:
- Pain during the menstrual cycle in the pelvis, or sexual intercourse
- Heavy or irregular bleeding
- Constipation before the menstrual phase in the cycle
- In the worst case, infertility
Although there is no specific cause of endometriosis, it is known that higher estrogen levels can contribute. The disease can also be aggravated through any other inflammation in the body. Dysbiosis—or an imbalance of health-promoting bacteria to harmful bacteria—can weaken immune system function, increase inflammation, and contribute to endometriosis.
Endometriosis and diet
Although much is unknown about the disease and most endometriosis diagnosis and medical treatment involves surgery, diet can help with many of the underlying issues. Here are some ways you can apply these supportive tools to your wellness journey.
Identify Your Loads: Allergens and Deficiencies
Since endometriosis is associated with inflammation, it is important to identify other potential factors that could contribute to the inflammatory burden.
Unresolved food allergies may be associated with inflammation and therefore contribute to endometriosis symptoms. Food allergy testing may be required. To learn more, consult your doctor.
Women with nutrient deficiencies in potassium, calcium, vitamin C, B2 and B12 they had a higher risk of endometriosis in a recent study. A qualified Dietitian can help assess nutrient adequacy.
Interestingly, in a 2012 study, 75% of women with endometriosis reported a significant reduction in their painful symptoms after elimination gluten from their diet for a year. Gluten intolerances such as celiac disease and non-celiac gluten sensitivity are associated with increased inflammation. A medical diagnosis of celiac disease requires an examination by your doctor. Self-evaluation for gluten intolerance can be done using an elimination diet to see if your symptoms improve.
Cool inflammation
After identifying potential inflammation-related culprits in the body, we can calm the immune system’s inflammatory response nutritionally by consuming omega-3 fatty acids and monounsaturated fats.
In a 2010 study, women who consumed more omega-3 fatty acids were less likely to be diagnosed with endometriosis compared to those with the lowest omega-3 consumption. To cool your inflammation, consider increasing the omega-3 fatty acids in your diet. Great sources include:
- Fatty fish
- Walnuts
- Linseeds
- Sardines
Monounsaturated fat it can also help calm inflammation. You can find these fats in abundance in:
- Olive oil
- Avocado
- nuts
- Seeds
Because 70% of the immune system resides in the gut, taking probiotics to balance gut flora can help optimize immune activity and reduce inflammation.
Love estrogen – but don’t let it overwhelm you
Estrogen is an important hormone for our overall health for both women and men. However, too much can cause a variety of problems, including endometriosis. In this case, estrogen dominance, or the dominance of estrogen over other key hormones in the body, is associated with endometriosis.
How could anyone—especially a woman—have too much estrogen? The truth is that estrogen is not only produced inside our bodies. It is present throughout our environment in a form called xenoestrogens, which look and act like estrogen once they enter the body. Accumulation of xenoestrogens can create an internal environment of excessive estrogen and estrogen dominance. Here are just a few of the places you might find these estrogen lookalikes:
- Conventional dairy products
- Pesticides
- Plastic items
- Cosmetics
- Household cleaning products
- Perfumes
- Oral birth control
- Hormone replacement therapy
- Raw water
If you want to reduce your body’s exposure to these endocrine disruptors, consider eliminating these products and, where appropriate, replacing them with better alternatives. You can assess the safety of certain products using the guidelines from Environmental Working Group or looking for labels that indicate they are without xenoestrogens.
Watch your meat and dairy
Animals raised by conventional methods are given hormones as growth factors. The meat of these animals—especially the fatty tissue—contains deposits of these hormones, which adds to our estrogenic hormone load. To avoid this, consider eating organic, pasture-raised, grass-fed meat.
Limiting red meat consumption to once a week or less could provide some benefits. In one study, women who consumed more than two servings of red meat per day had a 56% greater risk of endometriosis compared to those who ate less than one serving of red meat per week. Since this study did not differentiate between whether the meat was conventionally raised or organic and grass-fed, the risk may be lower when you eat higher quality meat.
The same conventionally raised animals also pass the hormones they receive through their milk. Conventional dairy products contain estrogen, and all dairy products contain palmitic acid, which is associated with increased risk of endometriosis. Consider eating non-dairy alternatives.
Detox support
Regardless of the source, all estrogens must be properly metabolized and detoxified in the liver to be excreted in the feces. If estrogen is not eliminated, it continues to contribute to estrogen dominance.
To optimize your body’s ability to metabolize estrogen, consider increasing your intake cruciferous vegetables:
- Brussels sprouts
- Broccoli
- Cauliflower
- Cabbage
- Turnips
- Cabbage
This food family contains substrates called I3C and DIM that support estrogen metabolism. Broccoli and Brussels sprouts contain an additional botanical extract that promotes the elimination of excess estrogen.
Soluble fiber helps the body eventually eliminate estrogen through the stool. Great sources of soluble fiber include:
- Linseed
- Pears
- Avocado
- Apples
- Brussels sprouts
- Sweet potatoes
- Oranges
However, too much fiber can cause bloating and gas, so be sure to consume it in moderation.
Relieve pain and period cramps
In addition to calming inflammation, you can use vitamins and minerals to relieve pain and cramping symptoms.
Magnesium is a natural muscle relaxant, which can immediately help relieve painful cramps. Great sources include:
- Leafy vegetables
- almonds
- Pumpkin seeds
B vitamins they help convert essential fats into a form that can be used by the body. Without this proper conversion, the body can produce substrates that can cause more inflammation—often making endometriosis pain worse. Consider increasing foods rich in B vitamins:
- Liver
- Organic meat
- Avocado
- Egg yolks
- Pumpkin seeds
Bring your Health to your Kitchen
While endometriosis is a complex condition that requires medical care, a holistic approach to alleviating symptoms includes prioritizing diet and food choices. Here are some hearty ways to bring nutrient density to your plate:
As you enjoy these flavors, you can be sure that the nutrients behind them are taking care of you in a big way – without even trying.
Learn a holistic approach to women’s health
If you want to learn more about a holistic approach to women’s health and optimal wellness in general, NTI’s Master Nutrition Therapist program could be a good fit. One of the courses in the curriculum is Nutritional Endocrinology and Reproductive Health, where students learn about the body’s hormonal system and the tools to identify root causes of hormonal imbalance. Empowered with the vision of a holistic approach, you too could provide supportive solutions to people seeking a natural approach to their health.
Related reading…
Holistic Nutrition for IBS
Eat to support your cycle
Love your fertility with these pre-conception nutrients
About the Author: Lisa (Driscoll) Lopes is a Certified Master Nutritionist through NTI’s Nutritional Therapist Master’s Program. Having studied journalism and voice acting in undergrad, she enjoys using her voice to share the benefits of a holistic, integrated lifestyle in writing. You can find more of her writing at Baltimore Sun, Classical Singer Magazine, Capital News Serviceand Blog FOCUS.
Image Sources:
