Preventing Endometriosis with Healthy Nutrition: Essential Tips
Endometriosis is an inflammatory state of the uterus. Healthy nutrition will help you prevent endometriosis. Share this blog with your friends and family because too many women suffer from this condition.
Endometriosis tissue acts as the lining inside the uterus would — it thickens, breaks down and bleeds with each menstrual cycle. But it grows in places where it doesn't belong, and it doesn't leave the body. When endometriosis involves the ovaries, cysts called endometriomas may form. Surrounding tissue can become irritated and form scar tissue. Bands of fibrous tissue called adhesions also may form. These can cause pelvic tissues and organs to stick to each other (Mayo Clinic). Healthy nutrition will help you prevent and manage Endometriosis. A healthy diet could significantly reduce the risk and severity of endometriosis.
Endometriosis happens when there are hormonal imbalances, when the immune system is dysfunctional or when there is genetic predisposition. It could also be the result of surgical scars from cesarean sections, hysterectomies or other abdominal surgeries. The pain from this inflammated tissue could be debilitating and long. However, improving your eating behaviour could decrease inflammation and overall well-being by supporting hormonal balance through good control of your blood sugar. It will be crucial to add fiber and omega 3s at every meal.
Investing in anti-inflammatory foods such as fatty fish, nuts and seeds is important!
Fish such as salmon, sardines and mackerel should be eaten maximum twice a week. Choose white fish the rest of the week.Â
Seeds such as chia, flaxseeds are great for breakfast or over soups and salads. Simply roast a bit in a pan or oven to improve flavour and sprinkle 1-2 teaspoons over your food. Baking crackers or bread with seeds will improve the fibre and omega 3s content. It will also improve your blood sugar levels and the omega 3 content of your bread.
Olive oil is also a great ally! Cook using olive oil. It is rich in omega 3s. Drizzle cold Extra Virgin Olive oil on top of everything: salads, soups, burrata, whole grain bread and for anything coming out of the oven. It will add an extra layer of flavour to any dish. Mind the calories as you drizzle if you are trying to lose weight. Note that extra virgin olive oil is not used for cooking as it has a low temperature smoke point. Use normal olive oil for cooking. Read the label well, slow your food shopping!
Eat your vegetables! High fibre meals help you eliminate better the excess oestrogen in your body. It could also improve your gut microbiome and make you feel energetic and happy :) A clean, healthy and strong gut will help balance your hormones. Add the following fibre rich foods in your food shopping budget:
Broccoli, Brussels sprouts, kale, and spinach. These cruciferous vegetables are rich in compounds like indole-3-carbinol which support estrogen metabolism
Berries, apples, pears, and oranges. Great for antioxidants and gut health
Whole Grains such as quinoa, brown rice, and oats. They will delivery balanced energy throughout the day because of its high fibre and protein content.
Legumes like lentils, chickpeas, and beans. These are wonderful as casseroles, in soups and mashed. Use ad dips with carrots and dips.
Below are some links with delicious recipes to help you get started! Yes, cooking FRESH DAILY is KEY!!!
Work on limiting sugar and white flour as much as possible. Choose only fiber rich temptations. Remember to hydrate well by drinking 2 litres of water or infusions. Limit alcohol to help with weight loss and prevent sugar level spikes and dependance. If you are in the northern hemisphere and in winter season, remember to supplement daily with vitamin D3, vitamin C and zinc.
Dance and exercise! Movement increases blood circulation which promotes the delivery of nutrients and oxygen in tissues. It helps align collagen fibers in more organised fashion and prevents the formation of adhesions. Gentle stretching also prevents tissues from sticking together. Weight bearing exercises will keep tendons, ligaments and muscles strong, reducing scar tissue tightness and improving movement range.
Stay healthy, you owe it to yourself!
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