The ENDO Diet

SO WHERE DO WE START?!

Let's start with pain and hormones in relation to diet …………

Endometriosis is an estrogen-sensitive condition, but the painful menstrual cramping that occurs is predominantly due to prostaglandin synthesis in the body. Prostaglandins are naturally occurring fatty acids, which are derived from dietary sources. The body can produce different types of prostaglandins through a complex series of pathways. 

There are the ‘good guys’ and the ‘bad guys’ of the prostaglandin group. The goal of a controlled diet is to block the ‘bad guys’ for their negative actions on the body, and increase the ‘good guys’ for their opposite and beneficial actions. The action of the bad guys is to increase uterine contractions, and the good guys have a soothing effect. By changing the types of oils that are taken into the diet, the production of the good guys can be stimulated, which helps with uterine relaxation. These oils are composed of omega-3 fatty acids, which lead to positive prostaglandin production. Excellent sources of the omega-3 fatty acid producing oils are:

• evening primrose
• Walnut oil
• flax seeds/oil

It is also important to decrease intake of those fatty acids that will stimulate the bad guys which are found in saturated fats, butter, animal and organ meat, lard.  In addition to decreasing bad fat intake, the diet should also consist of high fiber. Not only does this help with good digestion, but it is also thought that a diet high in fiber can decrease total circulating estrogens. It is recommended to incorporate 25 grams per day of fibre. Good sources are:

• whole grains excluding wheat and rye
• beans, peas and pulses
• brown rice
• vegetable and fruits
• oatmeal

The following foods are recommended to modulate estrogen levels by incorporating one or two servings a day:

• mustard greens
• broccoli
• cabbage
• turnips

FOODS TO AVOID

• wheat * - this includes breads, cakes and pasta products, all based on wheat
• red meats - promotes negative prostaglandins
• refined and concentrated carbohydrates - bread, flour, cakes made from refined flours
• refined sugars and honey - causes inflammatory reaction
• alcohol - consumes vit B stored in the liver
• caffeine which is found in tea, coffee, soft drinks -increases abdominal cramps and increases estrogen levels
• chocolate - as it contains sugars
• dairy produce including all milk and cheese - inflammatory
• fried food, margarine and hydrogenated fats - can stimulate negative prostaglandins
• soy products and soy protein products - tamari can be used in small amounts
• tinned and frozen packaged foods as little as possible
• additives and preservatives - increase chemical load on the system

Note: Meat, dairy and eggs, promote the pro-inflammatory prostaglandins.

FOODS BENEFICIAL FOR THE IMMUNE SYSTEM

• beans, peas, lentils
• onions
• garlic (raw or lightly cooked)
• carrots (contain beta-carotene)
• live yogurt (good for healthy intestinal flora)
• rhubarb
• seeds and sprouted seeds
• ginger
• green tea

HORMONE RE-BALANCING

Foods containing natural plant sterols (phytoestrogens) can be helpful. They are thought to block the estrogen receptors, so in turn excess estrogen in the body cannot ‘lock-in’ to these receptors. These include:

• peas, beans and pulses
• red and purple berries
• garlic
• apples
• parsley
• fennel
• brassicas: cabbage, cauliflower etc
• nuts and seeds
• celery, carrots
• rhubarb
• sage

VITAMIN AND MINERAL SUPPLEMENTS

Although the best source of vitamins and minerals is through a well balanced diet, many foods today are depleted in these vital trace elements. Today, most of us need to supplement our diet with some of the vitamins and minerals that our bodies need to function optimally.

The following is a list of supplements that will help women with Endometriosis:

• Magnesium - is a mineral and is believed to ease cramping with menstruation
• Zinc - is essential for enzyme activity, helping cells to reproduce which will help with healing. Zinc is also reported to boost the immune system and helping to create an emotional sense of well-being
• Calcium - levels of calcium in menstruating women decrease 10 to 14 days before the onset of menstruation. Deficiency may lead to muscle cramps, headache or pelvic pain.
• Iron - women with Endometriosis tend to have very heavy periods which can lead to an iron deficiency. This can lead to anemia which is characterized by extreme fatigue and weakness.
• B vitamins - these are important for the breakdown of proteins, carbohydrates and fats in the body. B vitamins are reported to improve the emotional symptoms of Endometriosis, and have proved helpful in dealing with PMT
• Vitamin C - is well known for helping to boost the immune system and help provide resistance to disease. It is also used in the body to build and maintain collagen within the body.
• Vitamin A - is another immune system booster
• Vitamin E - plays an important role by increasing oxygen carrying capacities and also strengthens the immune system
• Selenium - when taken together with vitamin E has been reported to decrease inflammation associated with Endometriosis, as well as immune system booster.

OTHER USEFUL SNIPPETS:

• Certain vegetables have substances that activate liver enzymes and help the liver to detoxify chemicals. This allows the liver to eliminate excess estrogen from the body more effectively. These vegetables include: broccoli, cauliflower and brussel sprouts.
• Auto immune diseases are thought to be triggered by free-radicals in the body, which could be an added factor in Endometriosis. Free radicals are destructive molecules and are found naturally in the body but can be made worse by pollution, stress, illness and smoking. There are minerals and vitamins that will help to fight off these free-radicals because of their antioxidant properties, including: vitamins A,C,E, CoQ10, selenium, vitamin B complex, as well as specific supplements being sold specifically as Antioxidants.
• It is very common for women with Endometriosis to suffer from Irritable Bowel Syndrome. I used to suffer from it myself, and it took quite a while to define which foods would trigger it off. These triggers can vary from one woman to another. Even simple things like drinking a hot drink when it was too hot would trigger it off in me. You need to really pay attention as to what your own subtle triggers are, as well as which foods will set it off.

TO SUM UP

• increase omega-3 fatty acids
• avoid meat, dairy products, wheat and sugar
• increase fiber
• modulate estrogen
• avoid caffeine and alcohol
• avoid refined foods, e-numbers, additives
• minimize or avoid soy products as they contain high levels of phytoestrogens, and soy contains a particular toxin which seems to be particularly detrimental for women with Endometriosis
• peel fruit and vegetables to remove toxic chemicals
• eat organic produce wherever possible
• drink lots of filtered or mineral water

By following the proper diet, complementing your diet with needed supplements and adopting a moderate exercise program, you should notice an improvement in your symptoms. If symptoms worsen, be sure to contact you doctor immediately.