Foods that can help manage Endometriosis; what you should avoid and other lifestyle changes you can make

Endometriosis, also known as "Chocolate cyst", is a highly common condition that occurs in women. It is a disorder wherein the endometrium, which is the lining of the uterus, grows outside the uterus, causing pain and triggering symptoms such as pelvic pain, painful periods, pain during intercourse, bowel movements and urination. It can also lead to excessive bleeding and have long term effects such as fertility problems. Although there isn't any way to prevent the onset of endometriosis, experts believe one can manage associated symptoms by making certain changes in their lifestyle and their food choices.

Also read: Weight loss: The perfect meal plan for Indian women

Making the right food choices can help prevent several illnesses. In case of endometriosis, there are certain foods that can have a positive impact on the condition, while reducing the severity of the symptoms.

- Foods rich in fibre such as fruits, vegetables, legumes, and whole grains help in fighting inflammation and pain triggered by endometriosis.

- Increasing your Omega-3 fats intake can reduce the inflammation in the body, preventing pain and discomfort. Foods include salmon, olive oil, walnuts, chia seeds and flaxseeds.

- Foods that are rich in iron including broccoli, dark leafy green veggies, beans, nuts etc.

- A gluten-free diet is often only recommended to people who have celiac disease, but research in the past suggests that it can benefit women suffering from endometriosis. However, it is best to consult your doctor.

- Low-FODMAP diets are also said to help in managing endometriosis. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols," and low FODMAP foods have lower amounts of these substances. However, just like a gluten-free diet, it can be restrictive, which is why talking to your doctor is the best way to go about it.

There are certain foods that may cause a progression of endometriosis and must be avoided.

- Foods high in trans fat -a type of dietary fat, which is the worst for your health. Processed foods and fast foods have the highest amount of trans fat.

- Foods like red meat, especially processed red meat, are said to increase the risk of endometriosis.

- Limiting alcohol, caffeine, cola, red meat, foods known for unhealthy fats and sugary foods may help manage endometriosis better, may even cut down the risk of the condition.

How your uterine tissue grows depends on a type of estrogen called estradiol. High levels of this estrogen is what causes inflammation in the body, leading to severe symptoms associated with endometriosis.

Exercising can help reduce estrogen levels and release happy hormones that can alleviate pain and discomfort. However, indulge in easy-to-do exercises and avoid intense workouts. Try relaxation techniques like meditation and yoga. Walking, swimming, aerobics are also great exercises you can perform regularly.

Also read: Walking is the only exercise you need: Here’s why

Many who suffer with endometriosis complain of sleep deprivation and stress. This according to a 2020 study, led to increased depression, bladder pain and poor quality of life. However, what's worse is the fact that insufficient sleep and chronic stress can further worsen the already existing symptoms of endometriosis.

That said, here are some ways to get a good night's sleep and keep stress at bay:

- Follow a consistent sleep schedule i.e. sleep and wake up at the same time everyday.

- Make sure you get atleast 7-8 hours of sleep.

- Do not force yourself to bed.

- Find yourself a relaxing bedtime routine.

- Limit your device use and screen time.

- Avoid eating large meals before going to bed.

- Again, exercising is the key to most of the problems.

- Limit alcohol or caffeine intake.