Endometriosis has significant social, public health and economic implications. It can decrease quality of life due to severe pain, fatigue, depression, anxiety and infertility. Some individuals with endometriosis experience debilitating pain that prevents them from going to work or school. Painful sex due to endometriosis can lead to interruption or avoidance of intercourse and affect the sexual health of affected individuals and their partners. Addressing endometriosis will empower those affected by it. Research on the relationship between nutrition and the risk of developing endometriosis or on the efficacy of nutritional treatments is far from complete. Nonetheless, a number of studies have raised observations that support a role for nutritional interventions, let's get into it.

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What is Endometriosis?

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According to W.H.O endometriosis is a disease in which tissue similar to the lining of the uterus (innermost layer) grows outside the uterus. It can cause severe pain in the pelvis and make it harder to get pregnant.

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Endometriosis can start at a person’s first menstrual period and last until menopause. With endometriosis, tissue similar to the lining of the uterus grows outside the uterus. This leads to inflammation and scar tissue forming in the pelvic region and rarely elsewhere in the body.

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The cause of endometriosis is unknown. It often causes symptoms such as severe pain in the pelvis, especially during menstrual periods. Some people also have pains during sexual intercourse, when using the bathroom or trouble getting pregnant.

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Some individuals with endometriosis don’t have any symptoms. For those who do, a common symptom is pain in the pelvis region. However, symptoms often improve after menopause, but not always.

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Noticing these symptoms doesn't automatically mean one has endometriosis, although understanding that having some of these symptoms may help recognize the need to visit a gynaecologist.

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The Link Between Your Diet and Endometriosis

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Fat quality and quantity appear to have a direct link to endometriosis. A 2010 prospective study found that the intake of palmitic acid (a saturated fatty acid derived mainly from meat and dairy products) and trans fat was associated with an increased risk of endometriosis. In contrast, certain fats may play protective roles.

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A 2010 study following as number of premenopausal women reported that those consuming the most omega-3 fatty acids were less likely to be diagnosed with endometriosis, compared with those with the lowest omega-3 consumption some sources of omega-3 include; 

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1. Fish and other seafood, especially cold-water fatty fish; salmon, mackerel, tuna, herring, and sardines.

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2. Nuts and seeds such as flaxseed, chia seeds, and walnuts.

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3. Plant oils such as flaxseed oil, soybean oil, and canola oil.

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4. Fortified foods like certain brands of eggs, yogurt, juices, milk, soy beverages.

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5. Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). They provide a wide range of doses and forms of omega-3s.

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Because estrogens are key in the pathogenesis of endometriosis, dietary factors that modulate estrogen activity may be clinically important. Reducing dietary fat and increasing dietary fiber has been shown to reduce circulating estrogen concentrations by roughly 10 to 25 percent. 

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Sources of Helpful Dietary Fiber includes:

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Pears (3.1 grames), strawberries (2 grams), avocado (6.7 grams), oats (10.1grams), apples (2.4 grams), raspberries (6.5 grams), bananas (2.6 grams), carrots (2.8 grams), beets (2 grams), broccoli (2.6 grams), artichoke (5.4 grams), brussels sprouts (3.8 grams), kale: 4.1grams, spinach: 2.2 grams, lentils (10.7 grams), any kind of beans (7.4-15 grams), split peas (8.3 grams), chickpeas (7 grams), quinoa (2.8 grams), popcorn (14.5 grams), almonds (13.3 grams), chia seeds (34.4 grams), fresh coconut (9 grams), pistachios(10.6g), walnuts (6.7 grams), pumpkin seeds (6 grams), sweet potatoes (3 grams), dark chocolate 70-95% (10.9 grams) and so much more!

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Meat Intake

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Two prospective studies demonstrated significant correlations between red meat consumption (both unprocessed and processed) and the risk of developing endometriosis. The Nurses' Health Study II showed that women consuming more than two servings of red meat per day had a 56% greater risk of endometriosis, compared with those consuming less than one serving of red meat per week. Increased poultry intake was also associated with higher risk of endometriosis. As mentioned earlier, increased estrogen is significantly linked to the development of endometriosis so foods that lead to increased estrogen circulation will have an association with increased risk of endometriosis.

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Red meat consumption may be associated with higher levels of estradiol and estrone sulfate, and thereby with higher concentrations of steroid analogues of estrogen, inflammation, and the development of endometriosis. In Addition, red meat consumption may promote expression of pro-inflammatory markers, which appear to be implicated in endometriosis development and progression. 

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Plant-based foods contain increased amounts of polyphenols when compared to an omnivorous diet, which, when metabolized into bioactive compounds, can reduce inflammation. When comparing a plant-based diet to an omnivorous diet, the gut microbiome of a plant based diet contains a larger number of anti-inflammatory compounds which are overall helpful in reducing inflammation which in turn may reduce the risk of endometriosis. 

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Vitamin D also plays a role in the prevention and treatment of endometriosis. A 2020 meta-analysis found that low vitamin D levels were associated with increased risk of endometriosis diagnosis and increased severity of symptoms, vitamin D every 2 weeks for 12 weeks may reduce pelvic pain, it may also have an antioxidant and anti-inflammatory effect on the body system.

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In Conclusion 

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The development of endometriosis involves the actions of estrogens and inflammatory processes. Evidence suggests that dietary factors have important effects in both of these domains. Consumption of trans fats, palmitic acid, and red meat is associated with increased risk of endometriosis, while factors in plant-based foods, particularly fiber and antioxidants, and vitamin D may have helpful effects for prevention and treatment.

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Contact us or send an email to info@debbo.africa to learn more about your diagnosis, personalised treatment options and how to effectively manage your symptoms.

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Disclaimer: The information provided in this article is for educational purposes only and is not intended to replace medical advice. If you are experiencing any symptoms or have concerns about your health, please consult a qualified healthcare provider.

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