Does endometriosis make you suffer with its pain, digestive problems, bloating, endobelly, constipation, diarrhea and chronic fatigue?
Did you know that you can help reduce these symptoms every day with what you put on your plate?
YES, because endometriosis is an inflammatory, hormonal and immune disease, and micro-nutrition can play a major role! Thanks to certain foods rich in vitamins, minerals and antioxidants, you can reduce inflammation, rebalance your hormones and strengthen your immune system.
Why is micro-nutrition essential for endometriosis?
To target the 5 mechanisms of endometriosis development !
1. Inflammation: the main enemy of endometriosis
Endometriosis is an inflammatory disease. The good news is that certain anti-inflammatory foods can calm this reaction in your body.
2. Oxidative stress: reducing one of the mechanisms of endometriosis
Your body struggles with high levels of oxidative stress with endometriosis. By eating antioxidants (found in colorful fruits and vegetables), you protect your cells and reduce the impact of endometriosis.
3. Hormonal balance: Calming estrogen
Excess estrogen aggravates endometriosis. The right diet can help you rebalance your hormonal system.
4. The intestinal microbiota: Reducing your dysbiosis and immune dysfunction
Your microbiota plays a key role in your immunity and hormonal balance. By eating fiber and probiotics, you can reduce the imbalance of your intestinal microbiota, which will also have a direct effect on inflammation (80% of your immune cells are found in your intestines).
1. Foods to choose
Wondering what to put on your plate to calm inflammation and soothe aches and pains? Here are a few valuable allies:
1. Anti-inflammatory foods
Opt for omega-3-rich foods, such as oily fish (salmon, sardines), walnuts and flaxseed. They naturally reduce inflammation.
2. Rich in antioxidants
Red fruits (blueberries, raspberries), green vegetables (spinach, broccoli) and other colorful superfoods boost your defenses against oxidative stress.
3. Probiotics and fibre
Add fermented foods like kefir and kimchi, as well as fiber (vegetables, legumes) to heal your microbiota and aid digestion.
4. Spices and herbs
Turmeric, ginger and garlic are your best friends for reducing inflammation and soothing aches and pains.
5. But above all: foods that are easy to digest!
Just because a food is anti-inflammatory or antioxidant, doesn't mean it's easily digestible for you. For example, some women have trouble digesting quinoa, even though it's recommended.
So don't hesitate to keep a food diary to identify the foods you digest best and give them priority!
6. Complete your daily routine with our probiotics developed for endometriosis
Its formulation has been developed over 1 year by digestive health experts to specifically target the causes of digestive disorders in women suffering from endometriosis.
Discover the opinions of those for whom this probiotic has already changed their daily lives by clicking here.
2. Foods to avoid
Certain foods can make your symptoms worse. It's best to reduce them or substitute them (so that you can continue to enjoy yourself, which is very important!!):
1. Pro-inflammatory foods
Avoid refined sugars, ultra-processed foods and red meat, as they fuel inflammation. For proteins, opt for lean white meats, fish and eggs from the blue-white-heart label.
2. Dairy products
For some women, dairy products (milk, cheese, cream) can aggravate inflammation and hormonal imbalances. Try to limit them or opt for plant-based alternatives (almond milk, coconut milk, etc.).
3. Gluten
Gluten (found in wheat, barley and rye) can be difficult to tolerate. Try gluten-free alternatives (vegetable flours: buckwheat, gluten-free oats, rice, chestnuts, etc.).
4. Alcohol and caffeine
Alcohol is pro-inflammatory and can also upset your hormonal balance.
Caffeine (coffee, black tea, energy drinks) can stimulate hormonal imbalance by boosting your cortisol production, thus fuelling inflammation and aggravating anxiety and chronic fatigue. Opt for alternatives such as chicory or decaffeinated coffee (but with brands that have a toxin-free process).
5. Endocrine disruptors
They are present in plastics and pesticides. Choose organic foods, as local as possible(Picard can be a good alternative, offering mostly foods from France, whose nutrients have been preserved by freezing, where there is a huge loss of nutrients for foods left out in the open for long periods of time during transport) and avoid plastic containers.
3. Easy-to-implement tips
Small, easy adjustments you can make tomorrow can make you feel better quickly:
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Start your meals with raw vegetables and this anti-inflammatory dressing: A salad with an omega-3-rich dressing (flaxseed oil, for example), unpasteurized cider vinegar and lemon juice helps stabilize your blood sugar.
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Choose anti-inflammatory snacks: nuts, red fruit and a square of dark chocolate (rich in cocoa) are perfect for indulging yourself while taking care of yourself.
- Drink plenty of filtered water to avoid toxins, and remember to hydrate regularly (even better when you're not eating).
Be kind to yourself, don't feel guilty, and look forward to even the smallest improvements!
Living with endometriosis is hard. So don't make yourself feel guilty! Keep the pleasure in your diet by substituting rather than cutting out!
It's essential to have someone accompany you, because every woman is different: sometimes certain anti-inflammatory foods may not be easily digestible for you.
Every little change counts, and you could see positive effects fairly quickly: less bloating, more energy, less aches and pains.
Of course, it doesn't happen overnight, but with regularity, you're bound to feel the difference.
So try out these tips, listen to your body, and above all, be patient with yourself. You deserve to feel better!
And last but not least:
Micro-nutrition is essential for feeling better, but it's not enough!
The Mind is also essential for reducing the causes of your symptoms, and so is Movement.
For a better understanding, discover the 3M Method! (Mental - psycho-emotional, Movement, Micro-nutrition) by clicking here!
