Endometriosis is estimated to affect as many as one in 10 women worldwide. The cause of endometriosis is unknown, and there is currently no absolute cure.
However, certain foods may increase or decrease the risk of endometriosis, making dietary changes can help reduce symptoms.
Here are some useful advice that may help managing endometriosis:
Consume more Omega-3 fat
Omega-3 fats are healthy, anti-inflammatory fats that can be found in fatty fish and other animal and plant sources.
Omega-3 fats acts as the building blocks of your body’s inflammation- and pain-relieving molecules. Besides, omega-3 also inhibit sthe survival of endometrial cells in test-tube studies. therefore help discourage the implantation of endometrial cells in the wrong place. Furthermore, one observational study found that women who consumed the highest amounts of omega-3 fats were 22% less likely to have endometriosis, compared to women who consumed the lowest amounts.
To summary, increasing your intake of omega-3 is first step to fight endometriosis-associated pain and inflammation.
Eat Plenty of Fruits, Vegetables and Whole Grains
It is no doubt that friuts, vegetables and whole grains are packed with vitamins, minerals and fiber. These foods and their benefits may be especially important for those with endometriosis.
In fact, a high fiber intake may lower estrogen levels, which means that it is an excellent strategy for women with endometriosis. Moreover, the vitamins, minerals and antioxidants will help women fight pain and oxidative stress.
Avoid unsaturated Fats
In recent years, unsaturated fat or trans fat have become awared for being unhealthy.
Research has found that unsaturated fats increase levels of LDL cholesterol and decrease HDL cholesterol, thus increasing the risk of cardiovascular disease and stroke. However, unsaturated fat is widely used in many fried and processed items, such as crackers, donuts, fries and pastries.
Women with endometriosis should avoid them. One observational study found that women who ate the highest amounts of trans fats had a 48% increased risk of endometriosis.
Cut Down on Red Meat
Redmeat, especially processed red meat, has been linked to a higher risk of certain diseases. In fact, eating red meat may improve inflammation risk, which is often associated with endometriosis. Some evidence suggests that a high intake of red meat may be associated with higher levels of estrogen in the blood. Since endometriosis is an estrogen-dependent disease, higher levels of estrogen in the blood may increase the risk of the disease. from this pointof view, there are other source of protein such as white meat, eggs, many kinds of beans which are more healthy than red meat.
Limit Caffeine and Alcohol
Althought it is not affirmed yet, there are more and more research showed that caffeine and alcohol may increase the risk of endometriosis by potentially increase estrogen levels. Over dose of alkohol also promotes inflammation int he body which may worsen the emdometriosis status.
Cut down on Processed Foods
Minimizing intake of processed foods is important for the management of endometriosis. Processed foods are often high in unhealthy fats, sugar, food preservative, low in essential nutrients and fiber. For instance, for instance, fats found in plant oils, such as palm, corn, peanut oil can increase pain, uterine cramping and inflammation. The are often used in chips and processed food. As a result, limiting your intake of pastries, chips, crackers, candy and fried foods may help relieve endometriosis-related pain. It is advised to replace processed foods with fresh food, fish, whole grains to help manage endometriosis.
When we fight endometriosis, we often think about medical treatments and surgical to managing the condition. However, making dietary changes is a complementary approach that can effectively manage symptoms. Remember, that any change takes time and patience to see the positive results. Try and find the most appropriate tips that work for you.