Managing Endometriosis, with Pillar Nutritionist, Stephanie De Chillaz
The endometrium is the lining of your uterus. For some women, the endometrium can grow outside of the uterus and spread to other organs in the abdominal cavity like the ovaries, fallopian tubes, bladder, and rectum. This is known as endometriosis and can result in severe abdominal pain both during and in-between periods, pain during sexual intercourse and abnormal heavy or irregular bleeding. Some women may also experience issues with their bowels suffering from constipation, diarrhoea or bloating and the condition can leave some infertile.
Given the pain that some women experience, endometriosis can also have a profound impact on a person’s mental health with some experiencing depression, anxiety and/or insomnia.
Conventional medical treatments are typically aimed at pain management through medicine such as paracetamol and NSAIDs (anti-inflammatories) to hormone treatment including the oral contraceptive pill that suppressed ovulation and periods. Some women may undergo surgery to remove the endometriosis, however this often needs to be repeated as the endometriosis can grow back.
Endometriosis may also be supported through dietary and lifestyle means. I have supported many clients who have seen huge changes to the quality of their lives and pain level by adjusting how they are eating and living. An anti-inflammatory diet has been shown to be most effective in supporting endometriosis. This includes:
Choose whole foods, in particular fruit and vegetables which are brightly coloured and therefore high in antioxidants as well as high in fibre. It is especially important to ensure bowel movements are regular as this is how the body eliminates excess oestrogen.
Ensure a regular intake (3x/week) of omega 3 fatty acids through fatty fish such as salmon, mackerel, sardines and anchovies. Omega 3 stimulates the production of anti inflammatory compounds in the body. If vegan, make sure to supplement.
Eat organic where possible. Endometriosis is associated with high levels of toxin exposure from organochlorine pesticides. Going organic is a sure way to reduce this toxin exposure.
Try to avoid red meat and dairy as they both have higher levels of organochlorines which can mimic the effect of oestrogen in the body and make endometriosis worse. Women who have replaced red meat with fish often find they experience fewer symptoms.
Drink green tea regularly (every day if possible). Green tea contains high levels of an antioxidant called epigallocatechin-3-gallate (EGCG) which has been found in studies to significantly inhibit the development of endometriosis through anti-angiogenic effects.
In terms of lifestyle, regular exercise has been associated with a 50-80% reduction in the risk for endometriosis in several case control studies. While some people may not feel like exercising when they are experiencing pain, low impact exercises like walking, swimming and yoga can really help to reduce the severity of painful symptoms by stimulating endorphins. Exercise can also help to boost blood flow and reduce inflammation.
Stress management is key in managing a condition like endometriosis which can severely affect a woman’s quality of life. Stress causes inflammation and disrupts hormonal balance which can make the condition worse resulting in a cycle of worsening symptoms. Try to bring stress levels down by engaging in relaxation techniques such as deep breathing exercises, meditation, journalling and warm Epsom salt baths. Exercise will also help to reduce stress levels.
Finally, herbal supplements such as bromelain can help with symptom relief and turmeric can be used to manage inflammation. Other supplements aimed at hormonal balance and slowing the growth of endometriosis can also be used and have been shown to be effective in managing the condition.
Please note it is important to always work with a registered professional when using supplements as they may interact with medications and may not be suitable for your needs.
Follow us on Instagram to discover more about Pillar Wellbeing.