As part of a treatment plan for endometriosis, doctors recommend lifestyle changes such as a strict sleep regimen, regular exercise, and dietary changes. These changes assist in managing endometriosis by reducing inflammation and aiding in hormone balance. No single diet can cure endometriosis, but proper nutrition can significantly impact your symptoms and overall wellbeing. So, let’s discuss how your diet and food choices can impact your endometriosis symptoms.
The Impact of Food on Endometriosis Symptoms
Endometriosis is a complex condition in which tissue similar to that which lines the uterus grows outside of it. The result is pain, inflammation, bloating, fatigue, and hormone imbalances. The right food can help reduce these symptoms. Foods with anti-inflammatory properties can ease inflammation to reduce pain. Nutrient-dense foods can improve energy levels. Limiting fatty food may also help balance hormones. When combined with the appropriate medication, good food choices make living with endometriosis more manageable.
The Link Between Inflammation and Pain
Inflammation is a vital aspect of the body’s immune defence. Our bodies defend themselves against irritants and foreign pathogens to protect and heal, resulting in inflammation. What may look like redness, swelling, and pain is the result of this process. However, there are instances when the body mistakes its own cells for harmful tissue and attacks itself, linking inflammation to autoimmune diseases.
In the case of endometriosis (an inflammatory disease), tissue similar to the lining of the uterus grows outside of the uterus, resulting in an inflammatory reaction in the body, contributing to pain and other symptoms. The endometriosis and the immune system release inflammatory chemicals to heal the body, but over time this ‘healing’ results in more scar tissue, causing more pain. Eating foods with anti-inflammatory properties can assist in reducing painful inflammation.
The Effect of Endometriosis on Hormones
Throughout the cycle, women’s bodies produce various hormones to create the right conditions for pregnancy. One of these hormones is oestrogen which helps the uterus lining thicken until menstruation has begun, and then the uterus sheds. Due to the tissue’s nature, endometriosis is also affected by these hormonal fluctuations, going through the same process during menstruation. High oestrogen levels have been linked to endometriosis, with some research showing that it produces additional oestrogen. Oestrogen also promotes further growth of endometriosis. With such hormonal imbalances in the body, doctors often prescribe hormone-based treatments. Reducing your fatty food intake can further support these treatments, assisting in balancing elevated hormones and slowing the growth of endometriosis.
Choose Your Food Wisely
You can reduce your endometriosis symptoms by including more of the right things in your diet and cutting out unhealthy alternatives. Opt for foods rich in anti-inflammatory properties, healthy fats, fibre, and nutrients.
Choose food high in fibre:
- Ground flaxseed
- Whole fruits and vegetables
- Legumes such as chickpeas, lentils, and beans
- Whole grains such as brown rice, oats, and quinoa
Choose healthy fats:
- Tuna, salmon, sardines, and other fatty fish
- Avocados
- Nuts and seeds such as chia, walnuts, and flaxseed
- Peanut butter
- A maximum of two low-fat servings of meat per week
Choose nutrient-dense food:
- Spinach, kale, and other leafy greens
- Edamame beans and black beans
- Almond and pumpkin seeds
- Chicken and turkey
- Shellfish such as lobster, crab, oysters
Avoid the following foods and ingredients:
- Food high in trans-fat
- Processed food
- Deep fried food
- Sugar
- Salt
- Alcohol
- Caffeine
- Refined carbohydrates
Making dietary changes can be challenging, but it is a critical component of managing the symptoms of endometriosis. While not a quick fix, it is a long-term solution. If you have or suspect you may have endometriosis, seek the advice of a medical professional for the most effective treatment options.
