62 • happiful.com • August 2019
It’s estimated that
one in 10 women
of reproductive
age in the UK have
endometriosis
TASTE THE DIFFERENCE
An anti-inflammatory green
smoothie could be a wonderful
addition to your diet, and help
those with endometriosis
symptoms. With smoothies, you
can have this daily, and simply
change up some of the fruit and
veg you add for a bit of variety!
Recipe:
- 1 cup of dark green vegetables
(spinach, kale, or watercress) - 1 cup of fruit (berries, mango)
- 1/2 an avocado or 1 tbsp ground
flaxseeds - 250ml dairy-free milk
- Powdered turmeric (or ginger)
Method:
- Choose either spinach, kale, or
watercress, and add to a blender
with the fruit, to sweeten. - For a boost of fats, add 1/2 an
avocado, or ground flaxseeds,
which provide a hit of omega 3. - Pour in 250ml dairy-free milk,
or use water if you prefer. The
more liquid you add the runnier
it will be, so experiment with the
consistency you like best. - Add a pinch of ginger, or
powdered turmeric. Blend it all
together and enjoy!
the opportunity for the unwanted
recycling of oestrogen, and high
levels of oestrogen compared to
progesterone.
- Endometriosis and irritable
bowel syndrome (IBS) seem to
go hand-in-hand, with many
women who have endometriosis
reporting this. A recent study
published in the European Journal
of Obstetrics & Gynecology and
Reproductive Biology found that
IBS is five times higher in women
with endometriosis, compared to
women without endometriosis,
prompting thoughts of a possible
link.
A bacterial imbalance in the gut
can also impact the microbes and
bacteria in the large intestine,
small intestine and pelvic area.
This could potentially cause
inflammation that damages the
cells and activates the immune
cells in the body leading to a
dysfunctional immune system,
which is also a potential trigger. - In the 1920s, Dr John
Sampson believed ‘retrograde
menstruation’ could be one
explanation behind the condition.
He believed that endometriosis
could be caused by menstrual
tissue flowing in reverse through
the fallopian tubes, and landing
on the pelvic organs where it may
stay and grow. - Another possible cause could
be simply down to our genetic
disposition – an individual might
find their risk of developing
endometriosis increases if it
runs in the family. Additionally,
hormonal developments like early
puberty might be influenced by
genetics.
HOW NUTRITION CAN HELP
Given the importance of
gut health, including the
detoxification of hormones
through the liver, it makes sense to
investigate how improving our gut
health could help to manage the
symptoms of endometriosis.
Because those with
endometriosis are likely to have
inflammation in the gut and pelvic
area, the emphasis is therefore on
an anti-inflammatory diet to help
with this.
This would mean eating oily
fish for their omega-3 content,
or seeds, nuts and avocados,
olive oil, colourful foods like
dark berries, carrots, sweet
potatoes, and leafy vegetables,
which provide vitamins and
minerals that help lower
inflammation and strengthen
our immune system.
Green tea, cinnamon, ginger,
and turmeric are also good
at helping the body to fight
inflammation. Cruciferous
vegetables like broccoli, kale, and
Swiss chard contain magnesium,
along with a compound called
indole-3-carbinol that assists
the body in healthy oestrogen
metabolism. Furthermore many
of these foods (also beans and
pulses) are rich in fibre, which
can all help to restore hormonal
imbalance.