Ditch the bacon sarnies and eat more chocolate… what to EAT eat to beat agonising endometriosis
ONE in ten women are plagued by the agonising condition, endometriosis.
It causes excruciating period pains, tummy ache and pain when you have sex.
It can cause diarrhoea or constipation, as well as heavy periods, and infertility.
While there's currently no cure, there are steps a woman can take to ease the pain.
Endometriosis happens when tissue in the body behaves like the lining of the womb, but is found outside of the womb.
It can affect the ovaries, Fallopian tubes, tummy, bladder or bowel.
Dr Marilyn Glenville, leading UK nutritionist, told The Sun Online the condition is sensitive to the female sex hormone, oestrogen.
"So the aim is to control excess levels of this hormone," she said.
"Make sure you're eating a healthy diet and reduce your intake of saturated fat in foods like dairy, as it increases levels of oestrogen."
She warned women to avoid drinking more than two cups of coffee a day, as studies have shown it can increase the risk of endometriosis.
And Dr Glenville said it's important to note, certain nutrients can help.
"The B vitamins enable your liver to detoxify oestrogen and can help with period pains.
"Magnesium can help ease pain and zinc is important for hormone balance.
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"Essential fats contained in nuts and seeds can help produce beneficial prostaglandins that can ease period pain, endometrial cramps and inflammation.
"Probiotic supplements are helpful as they control the detoxification of oestrogen through the gut."
Here, as part of Endometriosis Awareness Week, we reveal the foods you should and shouldn't be eating to ease the pain.
1. A whole load of antioxidants
Foods packed with antioxidants, such as vitamin C, A, E and zinc, can "significantly" help improve the condition, a study carried out by the Sterility Clinic at the National Institute of Perinatology.
Foods to eat more of include:
- liver
- carrots and other orange or red veg
- berries
- kiwis
- papaya
- spinach
- pumpkin and squash seeds
- nuts
- dark chocolate
- pork
- chicken
- beans
- mushrooms
Nutritionist, Michela Vagnini at Natures Plus, said: "Remember to choose in season and organic foods to get the highest amount of antioxidant and phytonutrients in those foods."
2. Spice up your life
As well as anti-oxidants, Michela said it's important to flavour your food with herbs and spices that have anti-inflammatory benefits - so a good curry could help.
She said: "Given that endometriosis is an inflammatory disease and chronic inflammation causes heightened pain levels, the endometriosis diet should be rich in anti-inflammatory herbs and spices."
Good examples include:
- turmeric
- ginger
- cinnamon
- sage
- thyme
- rosemary
- oregano
3. Something fishy
Three times a week women plagued by endometriosis should aim to get a good dose of omega-3 - an essential fatty acid.
Michela told The Sun Online: "Studies have shown that dietary supplementation with fish oil containing omega-3 could slow down the growth of endometriotic implants."
Foods to gorge on include:
- salmon
- mackerel
- trout
- herrings
- sardines
- anchovies
- algae oil - if you're vegan
- chia seeds
Michela said eating fish with lots of leafy green veg as a side, is perfect for those battling the debilitating condition.
And Alix Woods, nutritionist at Quest Nutra Pharma, added: "Remember too, they (omega-3s) are essential as the body cannot make fatty acids."
4. Fill up on fibre
Eating lots of fibre can help reduce levels of oestrogen too, Michela explained.
She said soluble fibre attaches itself to oestrogen, stopping it from being reabsorbed by the body.
"It is important to eat a balance of the two types of fibre, soluble and non-soluble," she said.
Good sources of soluble fibre:
- fruit and veg, like celery, potato and root veg
Where to find non-soluble fibre:
- rough part of foods, like husks of grain and skin of fruit
5. Greens, glorious greens
A compound found in certain veg, known as indole-3-carbinol (I3C) has been found to help ease endometriosis.
Michela explained: "Women with endometriosis often have higher levels of oestrogen, and that oestrogen can encourage tissue growth."
She said I3C could help reduce the symptoms by "helping the body metabolise oestrogen into the most beneficial form, and not into harmful forms".
Foods rich in I3C are:
- broccoli
- brussel sprouts
- kale
- cauliflower
- cabbages
Meanwhile, these veg are also high in B vitamins, which help convert excess oestrogen binding it to fibre to be excreted from the body, Alix said.
She added: "Leafy greens are also high in folates or folic acid, which combines with iron to make red blood cells and may help anaemia sufferers, another associated symptom of endometriosis."
6. An iron will
On of the main symptoms of endometriosis is heavy bleeding, and so Alix said it's important women keep their iron levels topped up.
High-iron foods to eat more of, include:
- spinach
- chocolate - dark is preferable
- raisins
- dried apricots
- prunes
- eggs
- red meat (but in moderation) - liver and kidneys
7. Water aid
While ditching more than two coffees a day can help, so too can drinking lots of water.
Alix said staying hydrated helps the liver remove oestrogen.
But, she warned, it's important to drink glass bottled water, or plastic bottles that don't contain Bisphenol A (BPA) - which is linked to hormone disruption.
And what NOT to eat...
Enjoying one too many sausage or bacon sarnies could leave you at increased risk of developing endometriosis, experts warned.
Michela said red meat increases a woman's risk by 80 per cent.
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She warned: "It's believed red meat, especially processed meat like bacon, ham, sausages and pork meat, will increase the production of negative prostaglandins, that are partly responsible for muscle cramping, uterine cramping, pain signals and inflammation.
And she advised limiting your intake of fast foods.
"New research suggests women whose diets are heavily laden with trans fats are more likely to develop endometriosis," she added.