Does endometriosis make you suffer with its pain, digestive problems, bloating, endobelly, constipation, diarrhea and chronic fatigue?
Did you know that you can take action every day to reduce these symptoms with what you put on your plate?
YES, because endometriosis is an inflammatory, hormonal and immune disease, and micronutrition 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 micronutrition 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 there are some anti-inflammatory foods that can calm this reaction in your body.
2. Oxidative stress: Reducing one of the mechanisms of endometriosis
Your body is fighting 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 makes endometriosis worse. A proper diet can help you rebalance your hormonal system.
4. The intestinal microbiota: Reduce your dysbiosis and your immune dysfunction
Your microbiota plays a key role in immunity and hormonal balance. By eating fiber and probiotics, you can reduce the imbalance of your intestinal microbiota which will also act directly on inflammation (80% of your immune cells are in your intestines).
1. Foods to favor
Wondering what to put on your plate to calm inflammation and soothe pain? Here are some valuable allies:
1. Anti-inflammatory foods
Opt for foods rich in omega-3, such as oily fish (salmon, sardines), walnuts and flax seeds. They reduce inflammation naturally.
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 fiber
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 pain.
5. But also and above all: foods that you digest easily!
Indeed, it is not because a food is anti-inflammatory or antioxidant that it is easily digestible for you. For example, some women have difficulty digesting quinoa even though it is recommended.
So don't hesitate to keep a food diary to identify the foods that you digest best and favor them!
6. Complete your daily routine with our probiotics developed for endometriosis
Its formulation has been developed for 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
Some foods can make your symptoms worse. It is better to reduce them or especially substitute them (to continue to enjoy yourself, very important!!):
1. Pro-inflammatory foods
Avoid refined sugars, ultra-processed foods, and red meat, as they fuel inflammation. For protein, choose lean white meats, fish, and eggs from the Bleu Blanc Coeur label.
2. Dairy products
For some women, dairy products (milk, cheese, cream) can worsen inflammation and hormonal imbalances. Try to limit them or opt for plant-based alternatives (almond milk, coconut milk, etc.).
3. Gluten
Gluten (present in wheat, barley, rye) can be poorly tolerated. Test gluten-free alternatives (vegetable flours: buckwheat, gluten-free oats, rice, chestnut, etc.) .
4. Alcohol and caffeine
Alcohol is pro-inflammatory and can also disrupt your hormonal balance.
Caffeine (coffee, black tea, energy drinks) can stimulate hormonal imbalance by stimulating your cortisol production, and therefore fuel inflammation and worsen anxiety and chronic fatigue. Opt for alternatives like chicory, or decaffeinated (but with brands that have a toxic-free process).
5. Endocrine disruptors
They are present in plastics and pesticides. Favor organic foods, as local as possible ( Picard can be a good alternative , by offering mainly foods of French origin, whose nutrients have been preserved thanks to freezing, where there is a huge loss of nutrients for foods left in the open air in transport for a long time) and avoid plastic containers.
3. Easy to implement tips
Small, easy adjustments that you can make starting tomorrow can already make you feel better quickly:
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Start your meals with raw vegetables and this anti-inflammatory dressing : A salad with a dressing rich in omega-3s (flaxseed oil, for example), unpasteurized apple cider vinegar and lemon juice helps stabilize your blood sugar.
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Favor anti-inflammatory snacks : Nuts, red fruits, and a square of dark chocolate (rich in cocoa) are perfect for treating yourself while taking care of yourself.
- Drink plenty of filtered water to avoid toxins, and remember to hydrate yourself regularly (outside of meals is even better).
Be kind to yourself, don't beat yourself up, and rejoice in improvements, even small ones!
Living with endometriosis is challenging. So don't make yourself feel guilty! Keep the pleasure in your diet by substituting rather than eliminating it!
Getting support is essential because every woman is different: sometimes certain anti-inflammatory foods may not be digestible for you.
Every little change counts, and you could see positive effects pretty quickly: less bloating, more energy, easing pain.
Of course, this doesn't happen overnight, but with regularity, you will definitely feel the difference.
So, try these tips, listen to your body, and most importantly, be patient with yourself. You deserve to feel better!
And last important thing:
Micronutrition is essential to feel better, but it's not enough!!
Mind is also essential to reduce the causes of your symptoms, and so is Movement.
To better understand, discover the 3M Method! (Mental - psycho-emotional, Movement, Micro-nutrition) by clicking here!
