If you suffer from endometriosis, it may be comforting to hear that you are not alone. This chronic inflammatory condition is estimated to affect approximately190 million women worldwide. There are a number of ways which can potentially reduce the risk of developing and treating endometriosis. One of these ways is through nutrition.
Endometriosis is when the lining of the uterus grows outside the uterus and this reproductive tissue spreads to one or multiple organs in your body and linked to pain during your period, during sex, pelvic pain, pain with urination or defecation, altered bowel functions and heavy menstrual bleeding.
The reason for this condition is not fully understood yet there are only suspected links like being exposed to estrogen for a longer period, so you get your period earlier and go into menopause later in life.
A 2023 mini-review research design investigated the role of nutrition in potentially treating and preventing endometriosis. The researchers noted that the hormone oestrogen is predicted to influence the onset of inflammation in endometriosis. There are nutrients which can influence how oestrogen is produced in your body and consequently may impact the development and symptoms associated with endometriosis.
Factors which were linked to a reduction inflammation included:
Following a Plant Based Diet
Following a plant-based diet means including foods which are mostly whole, plant-based foods. This includes wholegrains such as oats, wholegrain bread, couscous, pasta, popcorn, quinoa, and wholegrain crackers. Also, nuts, seeds, vegetables, legumes, beans, and fruits. A plant-based diet contains many factors which can help to reduce inflammation. This includes dietary fibre as well as antioxidants. Fibre can help reduce oestrogen levels in your body. Antioxidants assist by reducing the levels of inflammation. In contrast, a diet which is high in red meat promotes a higher level of inflammation in the body.
Edible Seaweed
Edible seaweed contains a number of factors which promote healthy hormone levels including iodine which promotes a healthy thyroid functioning. Including seaweed in your diet may assist in regulating oestrogen levels. A double-blind research design found that those women who consumed more seaweed had a lower estradiol level. Estradiol is the primary form of oestrogen in your body.
Vitamin D
This fat-soluble vitamin may help reduce your risk of developing endometriosis due to its anti-inflammatory and antioxidant effects. Vitamin D plays many important roles which include supporting normal functioning of your immune system. One randomised control trial research design found that when women took a supplement of vitamin D for twelve weeks had lower C-reactive protein, which is a marker of inflammation. The women who took the vitamin D supplement also reported lower levels of pelvic pain.
Vitamins C and E
Vitamin C and E play many important roles in promoting health and wellbeing in your body. This includes providing a rich source of antioxidants. Antioxidants help to reduce excess free radicals which in excess, can cause damage and disease to the cells of your body.
Both vitamin C and E play important roles in reducing inflammation in your body. A randomised control trial study design which included fifty-nine people found that when women with endometriosis took a supplement of both vitamins C and E resulted in lower levels of markers of inflammation as well as reduced pelvic pain.
Good sources of vitamin C include fruits and vegetables like strawberries, oranges, apples, mango, broccoli, kale, spinach, capsicums, kiwi fruit, and brussel sprouts. Vitamin E can be found in good amounts in nuts and seeds, vegetable oils like sunflower and safflower oil and seafood.
Take home message: Endometriosis can be a debilitating chronic inflammatory condition. The good news is there may be potential ways to help reduce your risk of developing endometriosis and reduce the symptoms associated with this condition. One of these ways could be your dietary choices.
References:
- Barnard ND, Holtz DN, Schmidt N, Kolipaka S, Hata E, Sutton M, Znayenko-Miller T, Hazen ND, Cobb C, Kahleova H. Nutrition in the prevention and treatment of endometriosis: A review. Front Nutr. 2023 Feb 17;10:1089891. doi: 10.3389/fnut.2023.1089891. PMID: 36875844; PMCID: PMC9983692.
- Nutrient Reference Values for Australia and New Zealand Executive Summary. Australian Government Departments of Health and Ageing National Health and Medical Research Council. https://www.nhmrc.gov.au/sites/default/files/images/Nutrient-reference-aus-nz-executive-summary.pdf
