How to treat and manage endometriosis from a naturopathic perspective

March is Endometriosis Awareness Month.

Because of this, I decided to explain how to best manage and treat endometriosis from a naturopathic perspective and shine a light on this female reproductive problem by giving some deeper insight on what one can practically do to relieve symptoms. With the right awareness and lifestyle modifications, endometriosis can be managed effectively.

What is endometriosis?

Let’s start with the basics. Endometriosis is a painful complication of the female reproductive system whereby the endometrial lining is growing in places other than the uterus where it is usually found. Usually, this lining would be shed during menstruation, however, when it is in other parts of the body it is not able to do so, and therefore can be very painful.

Who does it affect?

Endometriosis mainly affects women during their reproductive years and ceases at menopause.

Some key characteristics of women who experience endometriosis are chronic pelvic pain, subfertility, dysmenorrhea (heavy periods), premenstrual spotting, and dyspareunia.

How to manage and treat endometriosis

There are some main nutritional and dietary recommendations that one can take in order to manage and limit the occurrence of endometriosis.

These include:

• Avoiding substances that increase estrogen accumulating in the body. These include foods like soy products and avoiding chemicals found in plastics and tampon usage. This helps to avoid increasing hormonal cascades
• Increasing consumption of antioxidant-rich foods from sources such as fruits and vegetables. Foods high in antioxidants include goji berries, berries, dark leafy greens, cacao, and all brightly coloured foods
• Managing and improving gut health, digestion, and enhancing the gut microbiome. This includes consuming probiotic-rich foods in the diet, eating plenty of fibre, and incorporating a variety of foods in your diet for maximum microbiome health and vitality which will ultimately improve digestion and mental wellbeing. Consider probiotic-rich foods such as kefir, yogurt, sauerkraut and fibre-rich foods like whole grains, fruits, and vegetables. Also, strive to consume a diet of at least 40 different foods per week to diversify your microbiome
• Increasing your intake of immune-boosting foods. These include foods like ginger, onion, garlic, fresh herbs, medicinal mushrooms, and citrus
• A reduction in the consumption of foods that weaken the immune system like caffeine, sugar, and refined carbohydrates
• Decreasing the consumption of pro-inflammatory foods like saturated fats, oxidised fats, and trans fats and replace these with anti-inflammatory healthy fats like omega 3s high in EPA and DHA. Omega 3s to include into the diet could be salmon, chia seeds, walnuts, hemp seeds, SMASH fish varieties
• Including cruciferous vegetables in one’s diet to help with liver detoxification and estrogen metabolism. Think broccoli, fennel, cabbage, and brussels sprouts

Sounds a little overwhelming, right? I bet you’re thinking – what can I be eating now instead? What should my meals consist of? Well, let me tell you a few examples

Breakfast ideas:

• Chia seed pudding with coconut yogurt, berries, and walnuts
• Poached eggs with avocado, sauerkraut, spinach, and tomato
• Oats topped with almonds, apple and cinnamon

Lunch ideas:

• Salmon patties with a side salad of mixed greens, onion, baked brussels sprouts, broccoli, and sweet potato.
• Lentil dahl with steamed brassica vegetables like broccoli and cauliflower.
• Wholemeal sandwich with organic chicken, carrots, avocado, cucumber, spinach, tomato and beetroot.

Dinner ideas:

• Vegetable soup with broccoli, organic chicken and bone broth
• Salmon with a Greek salad (lettuce, tomatoes, olives, olive oil, balsamic vinegar, cucumber) and baked sweet potato
• Cauliflower curry with quinoa and coriander

Snack ideas:

• Apples with peanut butter
• Nut trail mix
• Vegetables sticks with hummus
• Seed crackers and white bean dip
• Chia pudding

I truly hope that has given you some insight into how to manage endometriosis from the naturopathic perspective. It’s all about holistic practices that you do on a daily basis that will add up to big change and impact each and every day. Dietary changes can be made much easier if you decide to food prep and make it a priority to fuel and nourish yourself well. I always think it’s a great idea to make extra food at dinner and that way you always have a healthy lunch ready to go the next day!

If you know someone who is dealing with endometriosis perhaps share this resource with them. This information is so powerful and can truly make such a difference in women’s lives.

If you would like to learn more from me be sure to follow my Instagram account @amyjadewellness or check out my website www.amy-jade.com.au where I am constantly sharing information on women’s health and wellbeing!

Amy Jade Parin is a current student at Endeavour College studying a Bachelor of Health Science (Naturopathy). Amy is passionate about all things women’s health and wellbeing, from mental health, skin issues, gut health, menstrual cycles, hormones as well as managing stress and anxiety.

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