Endometriosis is a common condition where tissue that behaves like the lining of the womb (endometrium) is found in other parts of the body. It can appear in many different places, including the ovaries, fallopian tubes, inside the tummy, and in or around the bladder or bowel.
The symptoms of endometriosis can vary:
- period pain that it is not relieved with painkillers
- heavy periods: (regular flooding)
- pelvic pain – this may just occur around the time of your period or you may have it all the time
- pain during and after sex
- pain or discomfort when going to the toilet
- bleeding from your bottom or blood in your poo
- feeling tired all the time
For some women, endometriosis can stop them from doing their normal activities, and it may sometimes lead to feelings of depression.
Oestrogen dominance is becoming more common in the day and age. With associated conditions which can have a huge impact on our daily lives. One such condition which can be influenced by excess or the way we process and eliminate oestrogen is endometriosis. Many people who suffer from endometriosis have too much oestrogen, often referred to as ‘oestrogen dominance’ and also a high ratio of bad: good oestrogen levels.
Oestrogen is broken down into “good” or “bad” metabolites. The “good” metabolites are known to have high antioxidant activity, which provides protection for the brain and heart. These “good” oestrogen metabolites are oestrogen antagonists known as 2-hydroxyestrone (2-OHE). The “bad” metabolites have been tied to cancer and weight gain. These “bad” oestrogen metabolites are oestrogen agonists, known as 16-hydroxyestrone (16-OHE).
Take control of oestrogen dominance
The first thing to consider is that oestrogen is everywhere. Our bodies make oestrogen hormones; however we are also exposed to a high level of oestrogens from our environment, which can significantly contribute to oestrogen overload. We take them in the form of medications, and we eat, drink and breathe them into the body. Oestrogen-like compounds are found in food, air and water, plastic residues, pesticides, industrial waste products, exhaust fumes, soap products, carpeting, furniture and much more. A high-fat, high-dairy, high sugar and low fibre diet also increases the amount of oestrogen in the body, and so does alcohol, being overweight or obese, the contraceptive pill and HRT. You would literally have to live in a bubble to escape the onslaught of everyday oestrogens!
Reduce environmental exposure to oestrogen It’s almost impossible to avoid some environmental oestrogens. You can do a lot however to reduce your exposure to others:
- Any products wrapped in plastic transfer them to glass jars. E.g. Rice, lentils, dates, raisons.
- The same with vegetables remove the plastic before storage.
- Choose glass storage or drinking containers (drinking water from a glass bottle is so much nicer) as most plastic ones contain oestrogen-like compounds, even the ones that are labelled BPA-free are questionable.
- If you do use plastics, never heat in a microwave, wash in a dishwasher or leave out in the sun as heat can increase the rate at which oestrogens are leached from the containers.
- Try choose natural toiletries and cosmetics too.
Phytoestrogens are oestrogen-like compounds found in plants that are much weaker than the oestrogens produced by the body. These plant oestrogens can take the place of stronger oestrogens produced by the body, resulting in a much lower oestrogen load overall.
Food supplements which may supports the bodies processes to eliminate oestrogen:
- Magnesium – Typically lacking from the Western diet yet this mineral is essential to support a healthy oestrogen balance.
- B Vitamins & N-Acetyl-l-Cysteine – Important nutrients for oestrogen balance.
- L-Glutathione – Often referred to as the master antioxidant, glutathione is important for reducing potentially harmful free radicals, which can contribute to oestrogen overload.
- Curcumin – This is found in turmeric and is being talked about a lot recently clinical research is linking it to many benefits for the body it acts as a useful antioxidant and anti-inflammatory nutrient.
Foods to support oestrogen balance
A beneficial substance called di-indolylmethane (DIM) found in cruciferous vegetables may also support oestrogen balance. DIM is a natural plant compound that can help to support a higher ratio of good: bad oestrogens in the body. So add plenty of broccoli and cauliflower into your diet.
Try to reduce your intake of dairy by choosing non-dairy versions of milk such as almond milk and reduce intake of cheese. Watch out though many of the non-dairy versions contain high amounts of sugar.
Eat Organic – Wherever possible, buy organic food, including fruits, vegetables, grains, meat, poultry and eggs or even better try and grow your own.
Increase Fibre – Regular elimination is important for oestrogen balance so make sure you get plenty of beneficial fibre. If you do have a sluggish bowel you may need to address these issues with a health care professional. Laxatives should only be taken as a last resort when no other options are available and have been recommended by a health professional. The problem with laxatives is they just speed up the digestive process which can have a huge impact on assimilation of vital nutrients.
Balance Fats – A typical Western diet is high in saturated and trans fats and low in beneficial polyunsaturated fats. Please no low-fat diets though. It is the type of fat which is important, and our bodies needs fats to function properly. For endometriosis it is important to shift this balance around and increase intake of beneficial fats through nuts, seeds and oily fish, reduce saturated fats and completely avoid harmful trans fats
Avoid Alcohol, Caffeine, Sugar – These substances are known to contribute to unhealthy oestrogen balance, so it is important to cut down on alcohol, caffeine and sugar as much as possible.
Body composition and relaxation
- Improve Body Composition – A healthy weight is associated with better oestrogen balance. Fat is also were oestrogen is stored.
- Relax – Like exercise, regular relaxation can deliver immense benefits to your health.
Key Points
- Endometriosis is a common condition where tissue that behaves like the lining of the womb (endometrium) is found in other parts of the body.
- It can appear in many different places, including the ovaries, fallopian tubes, inside the tummy, and in or around the bladder or bowel.
- For some women, endometriosis symptoms can stop them from doing their normal activities, and it may sometimes lead to feelings of depression.
- Many people who suffer from endometriosis have too much oestrogen, often referred to as ‘oestrogen dominance’ and also a high ratio of bad: good oestrogen
- It’s almost impossible to avoid some environmental oestrogens. You can do a lot however to reduce your exposure to others.
- Food supplements like DIM, Mg, B Vitamins and curcumin may support a health oestrogen balance.
- Reduce dairy, alcohol, caffeine and sugar and work on body composition as oestrogen stored in fat.
Thank you for reading. Please do not make any changes to the way you eat or take supplements without consulting a trained health professional.
Fiona Waring
Dip Nut, BSc.(Hons), MSc PHN, ANutr
Nutritional Therapist
M: +44 07957 267 964
eatyourgreens@fionawaring.com
‘Registered with the Association for Nutrition – www.associationfornutrition.org
Protecting the public and promoting high standards in evidence-based science and professional practice of nutrition.’
