Diet, exercise and endometriosis
Endometriosis is a painful disorder in which tissue that normally lines the inside of your uterus—the endometrium—grows outside your uterus.
Endometriosis most commonly involves your ovaries, fallopian tubes and the tissue lining your pelvis. Causes of the condition are generally unknown.
Dealing with the pain of this disorder can be difficult for several reasons. You may find yourself missing days from school or taking time off from work, skipping social events, or foregoing sports or other hobbies. Naturally, this can all take a physical and emotional toll on your overall wellbeing.
Fortunately, there are a few ways to make the pain and stress more manageable. With some lifestyle changes, you can make yourself as comfortable as possible.
Some women with endometriosis say they feel better when they eat a nutritious diet and some experts believe that eating certain foods can help endometriosis symptoms by reducing inflammation and estrogen levels in the body.
These are a few diet changes that may aid in managing endometriosis:
Increase your intake of omega 3 and fatty acids: Omega-3 fats are healthy, anti-inflammatory fats that can be found in fatty fish and other animal and plant sources. Omega-3 fats are believed to act as the building blocks of your body’s inflammation- and pain-relieving molecules. Researchers have also found that taking fish oil supplements containing omega-3 fats may significantly decrease menstrual symptoms and pain.
Eat plenty of fruit, veggies and wholegrains: These foods and their benefits may be especially important for those with endometriosis.
In fact, a high fibre intake may actually lower estrogen levels meaning that eating a high-fibre diet may be an excellent strategy for women with endometriosis. Fruits, vegetables and wholegrains are the best sources of dietary fibre. These foods also provide antioxidants, which may also help combat inflammation.
Cut back on caffeine and alcohol: Doctors regularly recommend that women with endometriosis reduce their caffeine and alcohol intake. Alcohol and caffeine intake have both been associated with increased levels of estrogen, the protein that transports estrogen throughout the body.
Exercise is a great way to deal with the symptoms of endometriosis.
Regular exercise lowers the amount of estrogen in the body. Since the goal of endometriosis treatment is to lower estrogen levels, regular exercise may help improve endometriosis symptoms.
Sure, if you are in pain, the last thing you may want to do is to hit the gym. But simply going for a brisk walk can actually help manage pain by releasing endorphins which can combat it. Women who also exercise may produce less estrogen and have lighter periods, which can help improve their symptoms of endometriosis over time.
Lower-intensity workouts like yoga can be beneficial, too, by stretching the tissues and muscles in your pelvis for pain relief and stress reduction.
Making an appointment with your doctor to discuss management of your endometriosis will also be helpful. Your doctor will help you with the right measures that you can take to ease your symptoms