As promised last week, in this part we focus on that healthy diet and lifestyle we kept mentioning, recommended for women who are going through endometriosis. Supposedly, 80% of the body’s immune response comes from the colon thus the digestive health and diet is crucial to strengthen and maintain our immune system and auto-immune diseases like endometriosis.
A quick reminder of endometriosis, the healthy balance of the hormones gets disrupted which results in an excess of estrogen that is called steroid hormone. Increased amount of estrogen can lead to chronic inflammation. And as we learnt before, during endometriosis tissues like the uterus lining, appear and develop elsewhere in the body but not where it is supposed to, the uterus. This changes the hormonal cycle resulting in heavy and painful periods, adhesions of internal organs in the abdominal cavity, immunological reactions and even infertility.
There is no cure for this disease, it cannot be eliminated with therapy and surgery could be a temporary method. So, what healthy diet can be valuable in the treatment of endometriosis?
Plant-based diet
Plant-based diet provides many health benefits. If you scroll down on my blog page you can browse my early blogs, you will find many, which were originally in my Vegissimo page. Vegissimo's online shop focus was plant-based products, foods, cooking, and lifestyle benefiting all sorts of ways. And now, let's see how a plant-based diet can contributes to endometriosis.
Adding soy-based dishes in your diet
Phytoestrogens are found in soy and can bind estrogen receptors of human cells.
Japan is well known about its soy consumption and accurate data in a Japanese research paper showed the relationship between soy consumption and the development of estrogen level and endometriosis. They found that, the higher the level of phytoestrogens were in the urine the less possibility for severe endometriosis symptoms (stage III & IV). Apparently, the phytoestrogens take hold of the estrogen receptors preventing them from the binding of true estrogen.
Avoid saturated and trans fats
The higher the fat content in your diet, the higher estrogen levels can be found in your blood. So try to lower or avoid red meat, butter and even vegetable fats. Trans fats are present in processed foods like margarine, biscuits, chocolate and fried meat. If you love these fats, you are more than likely to have elevated inflammation in your body, which can contribute to the development of endometriosis.
Consume more unsaturated fatty acids
Polyunsaturated fatty acids (PUFA) can be found in leafy greens, small seeds and algae. It is known to regulate inflammatory processes. Omega 6 fatty acids are known to stimulate inflammation, as opposed to Omega 3 fatty acids (linseed, chia, hemp seeds and their freshly pressed oils) that have an anti-inflammatory effect. Thus, the Omega 6 / Omega 3 ratio should be 4:1. Just to compare, before industrialisation this ratio was 1:1/2:1 while now in our Western, modern world (rich in processed foods and low in fiber) is rather 10:1-50:1. Terrible. And just to add:
‘Prostaglandins are fatty molecules with hormonal effects that are produced from fatty acids in animal tissues. Prostaglandin E2, which is produced from omega-6 fatty acids, can influence the production of steroid hormones, including estrogen, by promoting inflammatory processes. In addition, E2 also promotes the production of the enzyme COX-2, thus increasing inflammation and the sensation of pain.’
Overall, the more unsaturated fatty acids are consumed by women and less saturated fats will lead to better chances of not having endometriosis.
More fiber intake fights insulin resistance
Insulin can directly and indirectly increase the level of estrogen in the blood. However, consumption of fiber can maintain insulin production and lower the excess estrogen. Plant-based diet offers effective sources for fiber, such as legumes, fruits and whole grains.
Weight considerations
Overweight women are more likely to develop endometriosis due to the so-called visceral fat that leads to inflammation. Plant-based diet has low fat and a high fiber content contributing to weight loss perfectly.
Use turmeric more
Curcumin, the main polyphenol in turmeric, carries excellent antioxidant and anti-inflammatory properties to prevent the spread of endometriosis. It has been also known to slow down the reproduction of cancer cells. Turmeric is recommended to consume with pepper (spice) for effective absorption.
Increase your Magnesium intake
Researchers found that relatively higher levels of magnesium in the body lowers the chance of inflammation, therefore less chance of endometriosis. Magnesium, also a muscle relaxant, releases painful muscle spasms that endometriosis produces.
Dark, leafy greens for instance spinach, Swiss chard or kale has magnesium. Bananas, various seeds and whole grains are also known to have high magnesium content. Again, plant-based diets offer all the above exclusively.
Clean your foods well before consumption
Here we are talking about dioxin, an environmental toxin. It is known for its carcinogenic effects thus very likely it contributes to the development of other diseases like endometriosis. We don’t only have this substance in our meals, but it can accumulate in nutrients of animal origin. The fat tissue of the animals can store the dioxin which entered originally from the environment or food.
Whole plant ingredients can alleviate the symptoms of endometriosis by balancing the hormones and reducing the chronic inflammation. This diet and lifestyle also fight insulin resistance effectively and polycystic ovary syndrome that is associated with many gynaecological problems.
Best,
Klara
079 1228 7453
#avoidtoxins #greens #leafygreens #darkgreens #increasemagnesium #musclerelaxant #turmeric #curcumin #antioxidant #antiinflammatory #lowfatfoods #highfiberfoods #weightloss #lowerestrogen #healthyweight #increasefiber #unsaturatedfattyacids #omega3
Sources
Reflexology for endometriosis, Soothing Soles Reflexology, Samantha Davlouros http://www.soothingsoles.org/reflexology-for-endometriosis
Alleviating endometriosis with a plant-based diet, Prove, Anna Gergely, March 2021 https://prove.hu/endometriozis-oka-tunetei-kezelese-novenyi-etrenddel/
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