During the month of march, we celebrate Endometriosis Action Month, an awareness event- led by the charity Endometriosis UK- to highlight the real impact of living with endometriosis and to bust the common myth that it is just something you have to deal with on your own.
Endometriosis is a condition that affects 1 in 10 women of reproductive age in the UK, that is approximately 1.6 million. Although the exact cause of endometriosis is still unknown, research has shown that diet and lifestyle moderations can help reduce risk factors and symptoms.
What is Endometriosis?
Endometriosis is a painful condition that can have a significant impact on the quality of a woman’s life. It involves the presence of endometrial tissue (cells similar to those in the lining of the uterus) to grow in other areas of the body, typically in the ovaries, peritoneum, bladder or colon. Endometriosis can cause chronic inflammation and formation of scar tissue.
Symptoms, that tend to be worse before and during menstruation include period pain, chronic pelvic pain, painful bowel movements, abdominal bloating, fatigue, anxiety or depression. It can also be a cause of infertility in some cases. Endometriosis can be an intensely stressful condition.
Stress management:
Stress and natural pain management interventions can be helpful, these include:
· Regular exercise
· Acupuncture
· Epsom salt baths
· Yoga
· Breathing techniques
· Meditation
· Sleep & relaxation practises
How may nutrition help to reduce symptoms? *
Endometriosis is considered a chronic inflammatory disease. An anti-inflammatory diet that focuses on antioxidant-rich foods may be helpful.
o As part of a balanced and varied diet, eat plenty of brightly coloured fruit and vegetables. Research suggests that a higher intake of fruits, particularly citrus fruits, is associated with a lower risk of endometriosis. The results of a clinical trial have shown that supplementing with Vitamin C can reduce chronic pelvic pain in women suffering from endometriosis.
o 
For a 1000mg Vitamin C boost, Ener-C mixed berry provides an ultimately refreshing effervescent, sugar-free supplement combining 25 nutrients and antioxidants with fruit juice concentrates in each convenient sachet.
Alternatively, a wholefood Vitamin C in a convenient spray to have on the go, try Garden of Life mykind organics Vitamin C spray. Enriched with Amla berry - one of the richest food sources of vitamin C, with naturally occurring plant compounds, referred to as 'bioflavonoids' and supporting co-nutrients for optimal vitamin C absorption. Consisting of real foods - over 20 organic fruits and vegetables are added to the formula. Each serving provides 75% of your recommended intake in the most bioavailable form possible; a natural form that is easily recognised and absorbed by the body.
o Green tea contains potent antioxidants - consider Organic Traditions premium matcha green tea for a concentrated brew.
o Consume oily fish such as sardines, mackerel and salmon. These contain omega-3 essential fatty acids that are considered to have anti-inflammatory actions. If you don’t eat fish 2-3 times a week, supplement with a high quality Omega -3 Fish Oil or plant-based alternatives such as algae oil provide good amounts of DHA and EPA- the two forms of omega 3 you need to look out for.
o Ginger and turmeric have had a long history of traditional use for easing chronic inflammation and pain. Curcuminoids are active compounds found in turmeric that have been well-researched for their anti-inflammatory properties. Studies suggest that they may also inhibit the growth of endometrial lesions.
o Nature's Answer Turmeric capsules and Nature's Answer - Turmeric - 3 offer three therapeutically active curcuminoids; curcumin, demethoxycurcumin, and biodesmethoxycurcumin. Standardised for 95% curcuminoids, Nature’s Answer alcohol-free liquid extracts and Quik Sorb® capsules offer fast and efficient absorption.
Endometriosis can have a negative impact on digestive health with many women reporting irritable bowel syndrome (IBS) symptoms. Diet and supplements may help to ease these issues.
o Incorporate foods rich in dietary fibre such as oats and milled seeds or fibre superfood blends into your diet. Probiotic foods such as live natural yoghurt and kefir can nourish a healthy gut flora. Research suggests that an imbalance in the microbiome, sometimes known as dysbiosis, may negatively affect immune function and elevate inflammation, creating an environment conducive to endometriosis onset and progression.
o 
Garden of Life Once Daily Women's Microbiome Formula is a probiotic and prebiotic that contains 50 billion live bacteria cultures and is designed to target women's specific health needs. This unique blend of 16 diverse probiotic strains includes 2 specific strains; lactobacillus reuteri and lactobacillus fermentum, chosen for their clinical benefits in supporting women's health.
o Limit sugar and ultra-processed foods in your diet as these can be a fuel for inflammation.
o Incorporate foods such as broccoli sprouts, onion and garlic to support your liver’s own natural pathways for clearance of toxins and excess oestrogens. Endometriosis has been associated with oestrogen dominance (excess oestrogen relative to progesterone).
A randomised clinical trial for women with infertility and mild endometriosis observed that of those taking propolis 60% became pregnant, compared to just 20% of the control group. Propolis may contain constituents that support healthy immune function and reproduction.
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Nature's Answer Propolis extract is a concentrated liquid extract that captures propolis and its important constituents the way nature intended.
*Any claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.
References:
· https://www.endometriosis-uk.org
· https://pubmed.ncbi.nlm.nih.gov/22728166/
· https://www.sciencedirect.com/science/article/abs/pii/S0753332217346838?via%3Dihub
· https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8198999/
· https://www.sciencedirect.com/science/article/pii/S0015028203018867
· https://www.sciencedirect.com/science/article/pii/S204908012100409X
