Times are changing and after centuries of taboo and silence the conversation is now becoming more open around periods and all things menstruation. With mobile apps to track our cycles and even period pants advertised (thanks THINX) slowly and surely we are reconnecting with our bodies with a better understanding.
Now the conversation is opening we start to realise not everyone’s periods are equal and there really is no normal. For some their period comes with little impact and yet for some it brings debilitating pain, illness and discomfort that they can’t work, socialise and simply have to rest up in bed. Enter endometriosis – the condition currently whopping 10% of women of reproductive age.
Once rarely talked about outside women’s clinics, that is now changing with high profile women talking about their struggles including Lena Dunham and Daisy Ridley.
So, what is endometriosis?
Endometriosis is a chronic condition with one of the many symptoms being excruciating periods. It occurs when the cells from the lining of the uterus appear and flourish outside the uterine cavity typically in the abdominal area, most commonly on the ovaries or bowel. As these are still endometrial cells, despite sitting in the wrong location, they are under the influence of female hormones and are affected accordingly. Specifically, as we have periods and shed blood, these cells also go through this process but unlike the blood released from the uterus, it has nowhere to go so collects locally, causing inflammation, pain, cysts and scar tissue.
Whilst the exact cause of endometriosis is uncertain it is considered a disease of hormone and immune dysregulation, which is inflammatory in nature.
With this in mind, bringing about and encouraging balance in your body can make a big difference in easing the symptoms of this painful condition, experienced by so many. Here I share my top advice for bring back that much needed balance:
1- Activate hormone harmony
Endometriosis is an oestrogen dominant condition and hence those who start their menstrual cycle at an earlier age or do not have children, and hence more menstrual cycles are at a greater risk. Chemicals such as PCBs in plastics, are perceived as xenoestrogens in our body and increase the amount of total oestrogen so to address this element and lower your oestrogen load:
· Choose organic, in season foods
· Avoid plastics where ever possible and never cook food in then. Glass or ceramic are the best options
· Use chemical free household products
· Switch to skincare products that are paraben free
2- Immunity awareness
The immune system is responsible for killing invaders and then clearing them out. In endometriosis it is thought the immune system is either overwhelmed by the amount of endometrial tissue or they are already dysfunctional as this process isn’t happening. Factors for you to be aware of that can affect the immune system include:
· Undiagnosed food intolerance the most common triggers being wheat or dairy so try eliminating for 1 month and monitor symptoms.
· Insufficient nutrients, this could be through dietary or digestive complaints meaning that you aren’t absorbing them through your food. It’s not what you eat but what you absorb.
· Apple cider vinegar is a great addition to salad dressings and is high in acetic acid, which assists with absorption of minerals.
3- Get on top of inflammation
It is essential to reduce inflammation in the body and one way to do this is make sure your fatty acids are in balance. What is very common is that people are high in omega 6, which can be pro inflammatory, and low in omega 3, that is anti-inflammatory. A typical western diet leans to a high omega 6 :3 ratio with humans pre-evolution typically had a ratio of 1:1 and now this is between 16/1. Quick ways to influence this include:
· Reduce trans fats in the diet so typically anything cooked in vegetable oils so think fried foods, margarine, packaged baked goods.
· Have organic grass fed meat but in moderation
· Include oily fish such as salmon and sardines
· Flaxseeds are a great source of fibre so add to your diet daily
4- Support detoxification
This is essential for the removal of the excess oestrogen in the body. B vitamins are essential for the function of the liver and for converting oestrogen into its less harmful form to be excreted. It is essential that you are passing a bowel movement every day, otherwise these oestrogens can recirculate. Include plenty of fibre to support this and the detoxification process:
· Vegetables – include at every meal especially broccoli, Brussel sprouts, cabbage and cauliflower
· Flaxseeds (again!) are a great source of fibre so add to your diet daily. Great sprinkled over meals.
· Warm water and lemon in the morning is a great kick start to the liver.
If you are struggling with endometriosis and want some more specialist help then do book in a complementary call with Rebecca here.