March is both National Nutrition Month and Endometriosis Month! We’re going to look at this condition through the nutrition lens since the two seemingly unrelated topics are actually quite intertwined.

Endometriosis (aka “endo”) is one of the most common hormone-related conditions. It affects an estimated 1 in 10 women and can start as early as our teen years. The really unfortunate thing is that it takes an average of nearly 10 years for women to receive a proper diagnosis for this debilitating condition.

What is endo? Tissue that normally lines the inside of the uterus grows outside the uterus, commonly on the ovaries, bowel, or tissues lining the pelvis, but the tissue can grow anywhere in the body including the lungs and brain. Just like the lining inside your uterus, during that time of the month, these rouge tissues shed similar to menstruation, but the blood gets trapped in your abdominal cavity. Eventually, this causes scar tissue and adhesions on organs. It can cause chronic abdominal and pelvic pain or discomfort, constipation, and urinary and fertility problems. An ultrasound will be needed to look for lesions and make a proper diagnosis.

Until recent years, women with these symptoms were often told it’s all in their head and many doctors just wrote it off as “women problems”. Let me tell you, being a woman is NOT the problem and it’s NOT a symptom. Endo is a big deal and it deserves attention. In many cases, fixing hormone imbalances through dietary and lifestyle changes can help ease the pain and may help to reverse symptoms. Check out a few suggestions:

• Reduce red meat and increase omega-3-rich fish and LOTS of plants - Only plants contain fiber and eating plenty of fiber helps move toxins out of the body, lowers inflammatory markers, feeds your gut microbiome, and can help reduce constipation or diarrhea.

• Eat a serving of berries every day - Berries may help to reduce blood flow to the endometrial lesions.

• Eat citrus - In one study, women who ate at least one serving of citrus fruit every day had a 22% lower risk of endometriosis.

• Go gluten-free for a year - Those eating a gluten-free diet saw a 75% reduction in symptoms. If this does not help your symptoms after a year, continue to consume foods with gluten because those foods do play a role in a healthy lifestyle.

• Supplements may include:

  • N-acetyl cysteine (NAC) - NAC has been shown to reduce endometriosis lesions enough to cancel surgery for many women and may help to improve pregnancy rates.

  • Omega-3 fatty acids - Omega-3’s may help to reduce the need for pain medications after 3 months of use. 

  • B-vitamins - This group of vitamins can help with methylation and support healthy estrogen levels.

  • Melatonin - Not just for sleep! Melatonin has been shown to significantly reduce chronic pelvic pain associated with endo.

• Focus on healing your gut - The gut and your hormone health are so closely related that it’s difficult to discuss one without discussing the other. Healing gut damage can help to reduce inflammation and ensure you are absorbing nutrients efficiently. 

• If you feel depressed or anxious, find support - Pain is exhausting. You may need to take more time to rest and ensure you get proper sleep each night. Reducing stress can help with this, but if you feel that it’s more, speak to a professional or look for a support group. Endo can be tough and you don’t have to do it alone!

• Shop for a new doctor or healthcare practitioner if yours is not taking your symptoms seriously - There is no shame in looking for a new doctor. You are the consumer and they are the service provider. If they’re not giving you what you need, get rid of them! Sometimes, you may need to also look outside the traditional Western medical model for additional support. Some nutritionists, chiropractors, or acupuncturists are trained in women’s health and may be a wonderful addition to your care team. Remember, you are creating a team for YOU, no one else. That team can include whoever you want and whoever you feel best supports YOU. Health coaches can also be wonderful advocates for you and help you learn to talk to your doctor in a way that he or she will take you and your symptoms seriously.

Let me be really clear here. If you feel like there is something not quite right going on in your body but no one is listening to you, it’s time to look elsewhere for answers. As women, we are often made to feel like we are being crazy, overreacting, or acting bitchy when we ask for what we deserve. I am here to tell you that YOU know your body better than the doctor you see for 15 minutes once a year. No lab test is going to give you the valuable information that your own senses give.

Many Western doctors are not trained in preventative medicine or in women’s health. They like to shrug things off as “that time of the month”, which yes, if it is a hormonal issue or imbalance, symptoms absolutely worsen during certain times of the month. That’s how you know it’s a hormonal issue! And that’s not to say that you are making it up, overreacting, or need to live with it. Period pain is not normal and you don’t have to live with it! But you do need to take the first step and reach out for help. This is a complicated process and navigating it on your own can be stressful and confusing. 

Check out this hormone-healthy recipe from Full Bloom Acres at: https://www.fullbloomacres.com/dinner-recipes/coconut-rice-with-lentil-dahl

If you’re looking for reliable, research-based information about endometriosis or other women’s health conditions, please check out Aviva Romm, MD at: https://avivaromm.com/

If you’re looking for help putting together a plan to help ease your hormonal symptoms or to talk through options, please reach out. I can help you sift through all the very confusing information!

Have a wonderful week!

Peace, love & kale!

Lindsay