Understanding Endometriosis: Part 2
In the first part of our two-part Endometriosis blog - we went into detail about what endometriosis is and how pelvic floor physical therapy can help. If you want to check out Part 1 - click here
Endometriosis as we discussed before, involves tissue growing outside of the uterus that goes through the cycle of thickening, breaking down, and bleeding. That bleeding when it occurs in the body without a place to escape is the source of an inflammatory process which starts creating scar tissue and adhesions. The inflammatory process in our bodies can be directly affected by what we choose to eat. So our focus in this blog will be about your nutrition and how it can affect the inflammatory process in your body. Let’s talk nutrition!
First of all, it is important to know that I am not a dietician and information provided today does not overshadow the benefits of seeing a dietician if you are seeking a specific nutritional plan for endometriosis. The information we will be discussing today explains how nutrition can play a role helping to cope with endometriosis and minimize the inflammatory response but it does not take into account individual circumstances.
The powerful part about nutrition is that what you choose to consume can directly increase or decrease the inflammatory response in your body! That means you have some CONTROL over your body’s response to the natural process of the endometrial tissue. If we have a smaller inflammatory response to the bleeding of the endometrial tissue, you will experience less pain!! #winning
Let’s talk about some foods to avoid, some foods to limit, and lastly what you SHOULD consume - because let’s be honest, it’s better to focus on the things we CAN do rather than the things we shouldn’t do.
Foods to avoid:
Trans fats. These are commonly found in processed foods such as frozen pizza, baked goods, fried foods, and stick margarine. Even if the nutrition label says “0 grams” of trans fats - look closely at the label because it may be hiding in words that include “hydrogenated” in the ingredient list. They are man made fats that are altered to improve shelf life of products, but our bodies don’t know how to break them down well and it increases our inflammatory response.
Foods high in sugar or high fructose corn syrup. There is significant research that these are considered pro-inflammatory substances. Without going to “sciency” on you, these substances are actually called cytokines that our cells release during an immune response. An overproduction of cytokines occurs with foods high in sugar creating an inflammatory response in our body. This occurs regardless of endometriosis but it highly affects individuals who are already in an inflammatory state like those with endometriosis.
Refined Carbs: Essentially refined carbohydrates like white breads, white flour, white rice they are metabolized by our body and broken down into sugar. We just discussed the effects of sugar on our body and the inflammatory response.
Foods to limit:
Processed red meats: The key word here is processed. Things like bacon, hot dogs, jerkies, pepperoni, and salami are all high in saturated fats. This works similar to sugar in which processed or non-naturally occurring foods respond in our body in a way that triggers our cells to release those cytokines that create the inflammatory response.
Caffeine and Alcohol: When we drink too much of either of these things it negatively affects the inflammatory response. Alcohol is broken down into sugar in the blood. It not only creates an inflammatory response but it also creates hormonal disturbances. Alcohol raises estrogen levels which can contribute to more painful endometrial symptoms.
Omega 6 fatty acids. These are certain oils like vegetable oils, including sunflower, corn, and canola oils. Omega 6 fatty acids are ok to have but when over consumed have a strong link to inflammation. Think fried foods and foods where you use vegetable oils in cooking and baking.
Now - what SHOULD we eat??!! Again, let’s put the focus on what we CAN do for our bodies.
Foods high in antioxidants. (antioxidants being substances in food that help prevent and minimize damage to cells including endometrial cells). So what foods are high in antioxidants? I’ll list one of our very favorites: Dark Chocolate! Also Blueberries, strawberries, raspberries, kale, spinach, beans, grapes, pecans. So many yummy foods!
Omega 3 Fatty Acids! Research shows a strong connection between omega 3 fatty acids and their ability to help discourage the implantation of endometrial cells in the first place. Unlike omega 6 fatty acids, omega 3 fatty acids are shown to reduce inflammation. Foods high in omega 3s include fatty fish like salmon, tuna but also in things like flax seed, walnuts, avocado, and chia seeds.
High fiber foods. All the fruits and vegetables! High fiber foods that can help to lower estrogen levels and improve gut health. This will decrease bloat and abdominal discomfort. Be sure to drink plenty of water to help with digestion!
Now of course any time you change your diet, there will be some trial and error but even making some small changes over a long period of time can have a positive impact on your endometriosis symptoms. Being able to decrease the inflammatory response through nutrition and improving your range of motion and decreasing muscle tightness through pelvic floor physical therapy can improve your overall well-being with endometriosis.
If you’re experiencing symptoms of endometriosis - reach out to us at Shift Physical Therapy. We are always happy to answer questions and provide education. We are passionate about helping women gain back confidence and control of their bodies! You can call us at 763-645-1113, email us at info@shiftptwell.com or find us on social media @shiftPTwell.
Written by: Jackie Giese, Fitness Nutrition Specialist
