Endometriosis: Training & Nutrition Guide
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Endometriosis: Training & Nutrition Guide
Quite often this debilitating condition is mistakenly ‘normalised’ as part of being a woman. Endometriosis is a condition where cells similar to the lining of the uterus grow on organs outside of the uterus - with even rarer cases finding such growths on the lungs.
The stats are at an all-time high, affecting 10% of women worldwide.. That’s 1 in 10 women!
Endometriosis can impair every aspect of life, from physical, sexual and emotional health to career and academic opportunities. Sadly there is on average a ‘10 year delay in diagnosis’, an extraordinary amount of time to be living with often debilitating symptoms. Although there is no single cure, there are a number of ways to overcome the majority of symptoms associated with this condition. Specialists will often recommend initially treating Endometriosis through surgery to pave the way for major lifestyle changes - and ultimately pain-free living.
Keeping a health and food journal for triggers and symptoms can be greatly beneficial. Tracking your food, exercise habits, hydration, sleep and menstrual cycle whilst recording your symptoms and triggers may help you and your physician to better understand how Endometriosis is affecting you.
Endometriosis Common Symptoms
Recognising symptoms and getting effective help and treatment at the earliest signs can help prevent a vicious cycle of years of severe disease, misdiagnosis, progressive symptoms and failed treatment. Often these symptoms can be totally debilitating, making it hard to lead a normal, fulfilling life. Here is a list of common symptoms for those with Endometriosis - sadly, it is an endless list and can differ for every woman.
Debilitating period pain
Heavy bleeding during period
Pain during intercourse
Difficulty conceiving
Chronic pelvic pain
Backache
Painful bowel and bladder symptoms
Bloating
Migraines
Nausea
Anxiety
Leg pain
Insomnia
Heartburn
Fatigue
Diet Suggestions for Endometriosis
Knowing your triggers and flairs that cause inflammation, pain and increase your symptoms is important. Red meats, processed and deep-fried foods, sugar, soy, dairy, caffeine and alcohol may result in a flair of your condition - eliminating these items can be beneficial to live a more fulfilling lifestyle. However, don’t go over the top and eliminate it all at once - treat these eliminations as a long-term investment for your health. Try first eliminating dairy and gluten (week 1), eliminating processed and deep-fried foods (week 3) and eliminating sugar by week 5.
Drinking water can help to flush out toxins (ideally 2-3L daily), especially chemicals such as caffeine and alcohol which are hard for our bodies to process (and can cause inflammation!). It is ideal to consume organic foods from local sources with minimal, if any, pesticides. Plant fats can boost the immune system and help the body fight inflammation (plant sterols and sterolins) - fresh juices can be a simple yet effective way to include these nutrients. Try a simple juice of carrot, beetroot, pineapple and ginger - delicious and beneficial! There are a number of herbal teas that can also be utilised for Endometriosis management, including orange and wattleseed, chamomile tea, ginger, peppermint and dandelion. ACV or lemon water can also improve digestion.
Although changing your diet is not a cure, it has been known to help reduce the severity of pain and inflammation - leading to some relief.
Other than diet changes, it can be beneficial to consider your micronutrient and vitamin intake. Here is a list of what to supplement and how it will benefit your symptoms:
Vitamins A, C and E - antioxidants that have been said to help regulate bleeding as well as reduce pain and cramping
Selenium - as above
B Vitamins - improving PMS
Magnesium - can ease cramping
Iron - you might be low in iron from heavy bleeding, it is integral to get a blood test from your doctor to determine levels and whether supplementing will be necessary
Evening Primrose Oil - this is composed of Omega-3 essential fatty acids which are said to reduce inflammation and improve PMS
It’s important to include cruciferous vegetables, anti-inflammatory foods and foods rich in antioxidants into your daily diet. Here is a short break-down of what foods to include that will benefit your lifestyle:
Cruciferous vegetables - cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and similar green leaf vegetables
Anti-inflammatory foods - turmeric, ginger, leafy greens (kale, collard greens), salmon and almonds
Antioxidant foods - berries, garlic, carrot and green tea
Seeds - flax, chia and hemp
Nuts - almonds, Brazil nuts and walnuts
Berries - blueberries, strawberries and goji
Leeks and onion
Artichokes
Sweet potato
Exercise to Relieve Endometriosis Symptoms
This may sound crazy. You’re already low in energy, in pain and just straight up not in the mood to exercise. Although beginning an exercise routine may be tiring, your stamina will increase, releasing endorphins and delivering more energy to your body. Endorphins are the body’s natural pain killers/feel good hormones - who wouldn’t want these released!
Moderate daily exercise may assist in reducing oestrogen levels and alleviate pain and pelvic congestion. Walking, stretching, yoga or pilates and swimming can be essential to reduce stress and reduce Endometriosis symptoms. It’s important to choose something that you enjoy, making this a habit rather than a chore - perhaps a team sport, boxing classes or rollerblading is your thing.
Remember, some exercise is better than none - ideally 30-60 minutes 5-7 days per week including low impact exercises such as meditation. Staying consistent should be priority.
Here is a list of the best exercises to include in your routine:
Walking - for relaxation, the perfect way to clear your mind and get some fresh air
Deep breathing exercises, including meditation
Cardiovascular - swimming, tennis, netball, mountain biking, boxing or rollerblading
Strength - a weights program or circuit classes focusing on resistance
Flexibility - yoga (relaxing and not too strenuous), pilates or tai chi
It is vital to improve the circulation of blood to the pelvic organs, this can assist in removing the toxic Endometrial deposits as they break down. There are multiple benefits to exercising with Endometriosis including increasing your mood, energy levels and feeling more positive about your health and your ability to cope with this condition. Exercise can also reduce stress and assist in managing your pain.
Making improvements in your nutrition, exercise and relaxation habits can all help to reduce Endometriosis symptoms. By acknowledging your obstacles and excuses (time, energy, weather, children, pain, etc.) try considering solutions - find a friend to exercise with, eat prior to your training, invest in some home equipment… whatever the obstacle there is a solution. Schedule in your exercise as non-negotiable appointments.
Whilst there are a number of non-diet triggers, including xenoestrogens, stress, poor sleep, emotional trauma, toxins and living a sedentary lifestyle (little to no exercise, office job, etc.), everyone can benefit from lifestyle and diet changes.
If your immune system is weak or your hormones are out of balance, the Endometriosis will most likely recur. It is important to find a physician who is educated about Endometriosis and understands your pain.
Please consult with your physician before making any extreme changes to your lifestyle.
Looking for more hints & tips on nutrition?
References
A. Molloy, 2013, Endometriosis: Simple Strategies for Living with Endometriosis, Penguin Random House New Zealand Limited.
S. Bowick, 2018, Living With Endometriosis: The Complete Guide to Risk Factors, Symptoms, and Treatment Options, Hatherleigh PRess.
S. Cabot MD, M. Fondacaro, Endometriosis - Your Best Chance to Cure it, SCB International.
Khusrah @endonutriton, 2019, Khush -> Endo Expert, Instagram, http://instagram.com/endonutrition