There is no cure for endometriosis but following a healthy diet can significantly reduce your symptoms. Women with endometriosis may feel like they have PMS symptoms (cramping, bloating, irritability, back aches, etc.) for a good portion of the month. Although, improving your diet can not erase endometriosis it may help your symptoms be quite a bit more bearable.
** Studies have shown that women who exercise regularly do not suffer PMS nearly as often as sedentary women. (1)
** Women with PMS tend to eat an unhealthy diet. Guy Abraham MD reported that compared to the typical North American diet, PMS patients consume: (2)
62% more refined carbohydrates
275% more refined sugar
79% more dairy products
78% more sodium
53% less iron
77% less manganese
52% less zinc
The following recommendations may help reduce your symptoms of PMS therefore, reducing your endometriosis symptoms:
Choose leaner, healthier fats and decrease your fat intake. Also try to reduce the amount of saturated fats and hydrogenated fats in your diet. Try to stick with fish oils, olive oils, nuts, and seeds for the majority of your fat intake.
Decrease your sodium/salt intake. Stay away for pre-packaged foods. These tend to be higher in sodium/salt content and will cause you to retain more water. The more water you retain the more bloated you may feel.
Cut back on your intake of simple sugars such as sugar, sodas, candies, etc.
Increase your complex carbohydrate. Eat more brown rice and pastas, whole grain cereals, and whole wheat breads.
Drink plenty of water. Aim for 8-10oz a day. If you can't tolerate that much water try green tea. It is low in caffiene and is a great alternative to water.
Don't forget to Exercise. This can not be emphasized enough. The slightest amount of exercise can help reduce your cramps. Start gradually, then aim for 30 minutes of cardio 5 days a week and train with weights 3 days a week. Not only will you feel better, you'll look great too.
Vitamins:
VITAMIN A (Beta Carotene) - Fat soluble vitamin and also an antioxidant. Good source found in dark fruits and veggies. Carrots are a great source.
VITAMIN B1 (Thiamin) - Water soluble vitamin. Plays a role in the nervous system and helps aid digestion.
VITAMIN B2 (Riboflavin) - Water soluble. Helps reduce cholesterol and is needed for carbohydrate, fat, and protein metabolism.
VITAMIN B6 (Pyridoxine) - Water soluble. Strengthens the immune system.
VITAMIN B12 (Cobalamin) - Water soluble. Helps prevent anemia.
FOLIC ACID - Water soluble. Helps protect against birth defects.
VITAMIN C (Ascorbic Acid) - Water soluble and also a major antioxidant. Find this in abundance in citrus fruits such as oranges.
VITAMIN D - Fat soluble. Needed for bone and teeth formation. Get this vitamin from sunlight or calcium rich foods.
VITAMIN E - Fat soluble. Another powerful antioxidant. This is found in abundance in fish and olive oils.
VITAMIN K - Fat soluble. Promotes blood clotting.
The following are highly recommended readings on Endometriosis and Nutrition. Catch these books at the greatly reduced prices!
References:
1. Murray, M, ND, A comprehensive Evaluation of premenstrual syndrome. American Journal of Natural Medicine 4:6-21, 1997
2. Abraham, GE, MD. Nutritional factors in the etiology of premenstrual tension syndromes. J Reprod Med 28:446-64, 1983.
