Chronic pelvic pain, severe menstrual cramps, heavy periods, digestive discomfort, and fertility problems are common effects of endometriosis, a chronic and complex systemic disorder that affects about one in 10 women of reproductive age.
Endometriosis can often be hard to live with, but it’s also treatable — and every effective “endo” management plan includes helpful lifestyle strategies for calming inflammation and minimizing painful symptoms.
In recognition of Endometriosis Awareness Month this March, our women’s wellness team at New Beginnings OB/GYN is taking a closer look at how adopting healthier eating patterns can help you manage the condition, help you feel better, and support your overall wellness.
Endometriosis occurs when tissue that’s similar to the uterine lining (endometrium) grows outside the uterus. These abnormal “endometrial implants” respond to the hormonal changes of the menstrual cycle, thickening with blood and breaking down each month.
But unlike the uterine lining that’s shed through your period, shedding implant tissue has no exit. Instead, it remains trapped in your body, forming adhesions (scar tissue) over time. The inflammatory, cyclical nature of endometrial implants, along with the adhesions they create, is what triggers endo pain and other symptoms.
Endometriosis is highly inflammatory, and anything that works to dial back that inflammation can improve symptom management. When it comes to diet, “anti-inflammatory eating” is the goal. You can get there by:
An anti-inflammatory diet emphasizes fiber-rich whole foods (vegetables, fruit, legumes, whole grains), lean proteins (poultry, eggs), fatty fish (salmon, tuna), plant-based proteins (tofu), and unsaturated fats (nuts, seeds, avocado, olive oil). It may also include low-fat dairy products for extra calcium and vitamin D.
An endo-friendly diet also limits foods that “stoke” inflammation and worsen symptoms. This includes alcohol, sugary drinks, and most highly processed foods and meals, which tend to be high in calories and low on nutrition.
Processed foods are linked to easy weight gain and hormonal imbalances; they also tend to be rich in pro-inflammatory saturated fats, trans fats, refined carbohydrates, added sugars, sodium, and artificial dyes and preservatives.
Given that there’s no single recommended “endo diet,” you can benefit from virtually any healthy eating pattern, as most healthy diets help curb inflammation.
For example, the heart-healthy Mediterranean diet and the DASH eating plan to lower high blood pressure are two anti-inflammatory diets that support cardiovascular health, better weight control, and hormonal balance — all of which are helpful for endometriosis.
Certain foods are especially helpful for supporting endometriosis management; we recommend incorporating them into a high dietary rotation. These include:
To keep the “endo inflammation dial” down, choose antioxidant-rich, anti-inflammatory foods. Dark leafy green vegetables like kale, spinach, and collard greens are on this list, as are colorful berries such as strawberries, blueberries, blackberries, raspberries, and goji berries.
Omega-3 fatty acids are also powerful inflammation fighters. You can get omega-3s from salmon, mackerel, and other fatty fish, as well as from plant-based sources like walnuts, flaxseed, and chia seeds.
Monounsaturated fats are highly anti-inflammatory, too. These plant-based fats can be found in avocados, nuts, seeds, nut and seed butters, olive oil, and safflower oil.
Higher estrogen levels can aggravate endometriosis symptoms, but luckily, your body can rid itself of excess estrogen naturally through regular bowel movements.
To keep your bowels moving, gradually increase your fiber intake to 35 grams a day. Fiber-rich foods include legumes, whole grains, flaxseed, and many fruits and veggies.
Magnesium, a mineral found in many nutrient-dense foods, can help ease the painful period cramps associated with endometriosis. Rich sources include bananas, blackberries, avocado, arugula, spinach, and other dark leafy greens, black beans, and almonds.
The mineral zinc helps counter the effects of endometriosis by promoting balanced hormone levels and a regulated menstrual cycle. Good sources include chicken, turkey, eggs, and shellfish. Red meat is also a good source, but it should be limited to 2 low-fat servings per week.
Some women find that their endometriosis symptoms seem to worsen after they consume certain foods or drinks. Common endo triggers include alcohol, caffeine, sugar-rich foods and drinks, dairy products, and gluten. If you identify a likely trigger, let us know so we can include avoidance in your treatment plan.
Is endo pain affecting your life? Our comprehensive treatment approach puts your well-being first to help you feel like yourself again. Call or schedule online to visit Dr. Rania Ibrahim at New Beginnings OB/GYN in Shenandoah, Texas, today.