The endometriosis is a disease involving the reproductive system. It consists of the growth of a tissue similar to the endometrium outside the uterus in areas such as the ovaries, abdomen and intestines.
It is estimated that this condition affects one in 10 women worldwide. Symptoms include painful periods and heavy bleeding, pain during intercourse and infertility. Its cause is unknown, and currently has no cure; however, certain foods may increase or decrease the risk of endometriosis, and some women have found that making changes in the diet helps reduce symptoms.
Learn 6 dietary tips to control endometriosis, and even prevent this annoying disease.
6 dietary guidelines if you have endometriosis
1.Increase Omega-3 intake
The omega-3 type fatty acids are healthy and antiinflammatory fats can be found in fish and plant sources. In this sense, certain types of fats, such as vegetable oils that contain omega-6 fats, can promote pain and inflammation. However, it is believed that omega-3 has the opposite effect, that is, it relieves pain.
Since endometriosis is often associated with pain and inflammation, it is advisable to maintain a diet with a high intake of omega 3. In addition, it has been shown that its high consumption inhibits the survival of endometrial cells.
One study found that women who consumed the most omega-3 fats were 22% less likely to have endometriosis, compared to women who consumed less. It has also been discovered that taking fish oil supplements with omega-3 fats can significantly decrease menstrual symptoms and pain. However, the evidence is not conclusive.
Therefore, whether you eat more fish or take omega-3 supplements, increasing your intake of these fats is one of the simplest dietary changes you can make.
2.Avoid Tran’s fats
In recent years, Tran’s fats have gained fame due to their harmful action on health. Research has found that these fats increase the level of LDL cholesterol known as bad, while decreasing good cholesterol, which results in an increased risk of heart disease.
Tran’s fats are developed by hydrogenation of liquid unsaturated fats to become a solid fat. Manufacturers often create these fats to give their products a long life and good texture.
These fats are perfect for use in a variety of fried and processed items, such as cookies, donuts, chips and cakes. However, starting in 2018, the Food and Drug Administration (FDA) will ban Tran’s fats in all food products.
At these times it is best to avoid products containing Tran’s fat, particularly women with endometriosis. Science has shown that women who consumed a lot of Tran’s fats were 48% more likely to suffer from endometriosis.
3.Decrease the consumption of red meat
Red meat, especially processed meat, has been linked to an increased risk of certain diseases. In fact, replacing red meat with another source of protein can improve inflammation, which is often associated with endometriosis. In addition, one study found that women who ate more meat and ham had more risk of endometriosis, compared with those who ate little meat or ham. However, other studies failed to find the same result.
Also, other scientific evidence points out that the high consumption of red meat can be related to high levels of estrogen in the blood. And since endometriosis is a disease dependent on this hormone, a higher level can increase your condition. However, there is currently not enough research on red meat and endometriosis.
4.Include more fruits, vegetables and whole grains to your diet
Fruits, vegetables and whole grains are full of vitamins, minerals and fiber. Filling a plate with a combination of these foods ensures that the diet is loaded with essential nutrients and minimizes the consumption of empty calories.
These foods and their benefits may be especially necessary for women with endometriosis. For example, studies have associated high fiber intake with lower levels of sex hormones, including estrogen. This means that eating a diet rich in fiber can be an excellent strategy for women with endometriosis.
Fruits, vegetables and whole grains are the best sources of dietary fiber. These foods also provide antioxidants, which help fight inflammation. One study showed that women with endometriosis who followed a diet high in antioxidants for 4 months decreased markers of oxidative stress.
The relationship between endometriosis and consuming green fruits and vegetables has also been investigated, finding that a higher intake helped lower the risk of the disease. However, the investigation is still not very conclusive in this regard.
5.Limit caffeine and alcohol
Health professionals often recommend that women with endometriosis reduce their intake of caffeine and alcohol.
Several studies have found that women with this disease tend to drink large amounts of alcohol, although this does not mean that high alcohol intake causes endometriosis. It could mean that women with endometriosis tend to drink more alcohol as a result of the disease. In addition, several studies have found no link between alcohol intake and endometriosis.
Similarly, the possible link with caffeine is unclear. While some studies have found that caffeine intake was associated with increased risk of endometriosis, a major review found that coffee does not increase the risk of the disease.
Although there is no clear evidence linking caffeine or alcohol to the risk or severity of endometriosis, it is preferable to reduce or eliminate these substances from the diet.
6.Reduce processed foods
Minimizing the intake of processed foods is a good decision, and doing so can also help with the treatment of endometriosis.
Processed foods are often high in sugar and unhealthy fats, few essential nutrients and fiber, which usually promote pain and inflammation. The best, therefore, is to limit the intake of foods such as cakes, chips, cookies, sweets and fried foods to minimize pain related to endometriosis.
For a higher result, it is recommended to replace processed foods with those that probably help control endometriosis such as fish, whole grains, fruits and vegetables.
Related Wiki Link: The Best Healthy Foods For Endometriosis