Endometriosis is an inflammatory disease characterized by the growth of endometrial tissue outside the uterine cavity . This condition affects approximately 10% of women of reproductive age worldwide, and the most common symptoms usually include heavy and painful menstruation (called dysmenorrhea), pelvic floor pain, and in many cases, difficulty conceiving. In the previous article, we discussed the diagnosis, symptoms, and common myths associated with endometriosis.
Today we will look at the importance of diet and specific micronutrients that can greatly facilitate the course of endometriosis.
Endometriosis remains somewhat misunderstood, and even after years of research, it is not entirely clear what is most to blame for its development. Several different factors are implicated in the development of endometriosis , including:
- A compromised immune system that is unable to remove misplaced endometrial tissue
- Chronic inflammation of the system resulting from immune system dysfunction, hormonal imbalance, and inappropriate lifestyle
- Hormonal imbalance affecting fertility, symptoms and inflammatory response
If you have endometriosis, lifestyle and proper dietary choices are the first successful step towards returning to a symptom-free period, called remission.
What should your plate look like in accordance with health?
Make sure the foundation of your plate is natural foods, plenty of vegetables and fruits, healthy fats, and all other macronutrients.
The condition of your gut is closely related to your body’s immune system , inflammatory response, and hormone levels and metabolism . ( 1 , 2 ) There are billions of bacteria living in our gut; some are beneficial, while others are more likely to be harmful. An imbalance of bacteria or an otherwise disrupted gut environment will have a direct impact on other systems in the body. Therefore, focus on consuming sufficient fermented foods , such as milk kefir, yogurt, or kimchi, sauerkraut, or other fermented vegetables. Getting enough fiber, getting healthy sleep, and reducing stress also play a significant role in supporting your gut microbiome.
Imbalances in reproductive hormones worsen the symptoms of endometriosis, such as severe pain and PMS symptoms. However, excess estrogen also directly affects the level of inflammation, which remains a major feature of the disease. Therefore, make sure to eat enough food and all macronutrients, eat regularly throughout the day , and do not skip meals or replace them with coffee. All of these factors can throw hormones out of whack and only worsen endometriosis.
A nutritious diet full of vitamins and minerals should be part of everyone's diet. However, in the case of endometriosis in particular, some nutrients are more important than others. Either because significantly lower levels of these substances have been found in patients with endometriosis, or because their body requires increased amounts due to inflammation or chronic stress.
Let's take a look at which nutrients can be absolutely crucial if you're living with endometriosis:
Vitamin E
Vitamin E belongs to the group of fat-soluble vitamins. It is found naturally in vegetable oils (especially olive and avocado), nuts, seeds, and some fruits and vegetables.
It is a powerful antioxidant , reducing oxidative stress and inflammatory markers in the body. This may improve chronic pelvic pain and heavy, painful periods throughout the menstrual cycle. Not only is getting enough vitamin E essential for controlling inflammation, studies have shown that women with endometriosis have lower levels of vitamin E than other women. ( 3 )
Magnesium
Magnesium supports many essential bodily functions. It boosts the body’s immune system, maintains healthy bones and a steady heartbeat, improves the body’s resistance to stress, supports normal nervous system function, and maintains stable blood sugar levels. ( 4 )
It is the elevated glucose levels and their significant fluctuations that trigger the inflammatory response . Because endometriosis is a disease based on chronic inflammation, dysregulation of blood sugar can promote endometrial growth and worsen the condition . ( 5 ) Increased inflammation and the resulting imbalance of other hormones that stem from blood sugar imbalances can contribute to worsening pain during menstruation and throughout the cycle. ( 6 )
Getting enough magnesium in your diet or as a supplement is almost a must for every woman , especially those with hormonal imbalances or endometriosis.
B vitamins
B vitamins, of which there are 8 in total, are generally involved in the breakdown of macronutrients, the conversion and production of energy from food, the proper functioning of the nervous system, or the production of DNA and RNA, our genetic material.
Specifically, vitamin B6, also known as pyridoxine, plays a key role in hormone health . An imbalance between estrogen and progesterone can complicate endometriosis and is often responsible for the unpleasant symptoms in the second half of the cycle. ( 7 ) Vitamin B6, on the other hand, supports the production of progesterone, which helps balance hormones. It also helps you sleep soundly, boosts your immune system, and reduces chronic inflammation. ( 8 )
Vitamin B6 also supports nervous system function , which plays a significant role in the course of endometriosis, but also in the overall health of the menstrual cycle in all women. ( 9 , 10 , 11 )
Zinc
Zinc belongs to the group of minerals and can be found in some foods such as oysters, crabs, red meat, poultry, dairy products and in smaller quantities also in beans or nuts.
Zinc supports the body's natural defenses, has anti-inflammatory properties , reduces oxidative stress and free radical production, and supports the body's appropriate stress response. ( 12 )
Other benefits include supporting ovulation and fertility , maintaining proper hormone levels, and regulating the menstrual cycle. Studies have shown that women with endometriosis have low levels of zinc, so increasing zinc intake may have positive effects on the entire body. ( 13 )
Indole-3-carbinol
Indole-3-carbinol is a substance naturally found in cruciferous vegetables such as horseradish, kale, cabbage or broccoli. In the body, it supports liver detoxification processes and normal cell production. It increases hormone metabolism and helps optimize hormone levels. It also supports the immune system , among other things .
It is particularly important for endometriosis due to its effects on immunity and improved estrogen detoxification . Estrogen dominance is a common driver of endometriosis in some women, and sufficient levels of this substance help reduce bleeding, pain, inflammation, and other related symptoms. ( 14 )
You can find all of the above nutrients in Endo Complex , which, with its composition, supplements the necessary nutrients for overall women's health and especially for women with endometriosis.
Vitamin D
Another of the fat-soluble vitamins is vitamin D. It is closely linked to the function of the immune system, and there is increasing research confirming the connection between a deficiency in this nutrient and the development and course of autoimmune diseases and conditions.
Vitamin D regulates the inflammatory response , supports immune function , and helps maintain hormonal balance . ( 15 )
It occurs naturally in fatty fish (salmon, tuna and mackerel), liver, egg yolk or some dairy products, and its most important source is sunlight .
Not only women with endometriosis, but most people in temperate climates can experience symptoms of low vitamin D levels, especially during the winter months.
If you decide to supplement vitamin D , choose its biologically active form, which is more easily absorbed by the body.
Are you wondering what you can do to live peacefully with endometriosis without unpleasant symptoms that will take you out of your normal life?
Contact our Femvie experts who will create an individual plan based on your medical history, lab results, symptom monitoring, cycle analysis and a 90 min. initial consultation. Our experts will give you a complete assessment of your health condition and will support you on an ongoing basis to achieve results. Information on how consultations work can be found here .
Was this article useful to you? Share it with your friends, maybe it will be useful to someone else.
If you have any questions about women's health, don't hesitate to contact our experts at the Femvie consultation . They will be happy to answer everything for free.*
*The consultation does not serve as a substitute for gynecological support and assistance. If you are experiencing any health problems, we recommend that you contact your doctor as soon as possible.
