Supporting Endometriosis Through Nutrition and Lifestyle Written by Sarah Hopkins

Endometriosis is a chronic condition that affects approximately 1 in 10 women of reproductive age worldwide. Characterized by the growth of tissue similar to the lining of the uterus outside of the uterine cavity, it can cause debilitating symptoms such as pelvic pain, heavy menstruation, pain during intercourse, and infertility. While medical interventions such as hormonal therapies and surgery are commonly used to manage the condition, an often underappreciated aspect of treatment involves nutrition and lifestyle interventions. Supporting endometriosis through these approaches can help manage symptoms, improve quality of life, and complement medical treatments.

The Role of Nutrition in Endometriosis

Contrary to what many experts currently claim, many women find that making changes to their nutrition has a significant impact on their symptoms, in some cases reducing the need for medication and even surgery. Given that Endometriosis is primarily driven by inflammation, focussing on reducing inflammatory foods is a powerful way to support this condition through food. Several key dietary strategies can help manage inflammation and support overall health for individuals with endometriosis.

1. Anti-Inflammatory Diet

An anti-inflammatory diet focuses on foods that help reduce inflammation in the body. Key components of this diet include:

• Avoiding Pro Inflammatory foods: Foods such as grains, gluten, nuts and seeds can all play a role in increasing irritation to the small intestine which in turn creates more inflammation in the body. Reducing these foods will often result in a reduction in digestive symptoms related to endometriosis, as well as pain.
• Eating Adequate Protein: Most women require approximately 100g of protein per day for optimal physical function. The under consumption of protein can create additional stress which in turn can encourage inflammation as well as hormonal imbalances.  Eating adequate protein, ideally from animal sources will provide the amino acids required for repair and balance.

2. Reducing Estrogenic Foods

Endometriosis is an estrogen-dependent condition, meaning that high levels of estrogen can exacerbate symptoms. Some foods and environmental toxins act as endocrine disruptors and may contribute to an imbalance in estrogen levels. By reducing the intake of foods that may raise estrogen levels, individuals with endometriosis can potentially alleviate some symptoms.

• Limit Processed Foods: Foods that are high in refined sugars and other toxins can increase inflammation and may also promote estrogen dominance. Reducing the consumption of processed foods, sugary snacks, and packaged foods can help manage symptoms.
• Toxic Fats: The use of industrial seed oils such as canola, vegetable, sunflower and safflower are now ubiquitous not only in packaged foods but also in all our restaurant and takeaway stores. These fats are not only toxic to the body but also estrogenic.  Avoiding them typically results in a reduction in the symptoms associated with hormonal imbalance and endometriosis.

Lifestyle Interventions for Endometriosis

In addition to dietary changes, several lifestyle factors can significantly improve the quality of life for those with endometriosis.

1.Stress Management

Stress plays an extra special role in endometriosis. The body actually produces extra stress hormones (cortisol) to reduce the inflammation, not only exacerbating the symptoms but also sometimes playing an adverse role in hormone balance and fertility. Managing stress is a key part of a holistic approach to managing the condition.

• Mindfulness and Meditation: Practices such as meditation, deep breathing, and mindfulness can help regulate stress levels and improve the body’s response to pain.
• Adequate Sleep: Sleep is vital for overall health, including managing inflammation and hormonal balance. Aiming for 7-9 hours of quality sleep each night can support the body’s natural healing processes.

2. Toxic Beauty Products

Sadly many of our favourite personal care products are also interfering with our hormones, creating an estrogenic state which can affect endocrine function.  Things like Parabens, Polyethylene Glycols, synthetic fragrances and Phthalates are all known to impact on our hormones and can worsen endometriosis symptoms.

3. Weight Management

Maintaining a healthy weight can help reduce the burden of endometriosis symptoms. Excess body fat, especially abdominal fat, can lead to higher estrogen levels, which may aggravate endometriosis symptoms. Adopting a balanced diet and regular exercise regimen can help keep weight in check and reduce inflammation.

Endometriosis and Fertility

There are many reasons why Endometriosis may be contributing to infertility. In some cases it is where the tissue is growing within the pelvic region however in many cases, it may be due to the stress hormones limiting or affecting sex hormones. In other cases, it may be gut related inflammation that is impacting on nutrient absorption.  It is for this reason that it is especially important to focus on an anti-inflammatory diet, reducing toxins and estrogens and managing stress because these interventions offer a complementary approach to any conventional fertility treatments or methods.