ENDO BLOG 2: Nutritional Healing

Although specific dietary guidelines will be unique to YOU (and should be provided by your doctor, nutritionist, coach etc), there are general rules that apply to all of us. Since my diagnosis with Endometriosis in 2014, I’ve spent every flareup, every cycle, every “setback” and every success taking notes on how to better manage and IMPROVE my condition. Nutrition has been a huge part of that healing process so today we’re looking at ways to improve gut health, minimize inflammation and naturally support balanced hormones through diet. 

HOW TO EAT -

While there is no specific “Endometriosis Diet” - there are a few questions you should ask yourself when planning your meals. 

#1 - How Nutrient Dense Are My Meals? Ever heard the saying “eat the rainbow?” The variety of vitamins, minerals, antioxidants and phytochemical in plants help fight inflammation, free radicals, balance hormones and more. So, incorporate as many different fruits and vegetables into your diet as possible. Nutrient dense smoothies and fresh juices are easy ways to get more plants in. Swapping out white breads and pastas for healthier options like Ezekiel bread and lentil/chickpea pastas will also help you up your micronutrient and fiber intakes.

#2 - Am I Eating Enough Healthy Fats? What’s considered “enough” is of course specific to the individual, however many of us tend to eat in the lower-fat range due to societies “fats make us fat” mindset. What many people don’t realize is that the RIGHT fats can be very healing for your metabolism, your gut, and your hormones! As a general rule - aim to incorporate healthy fats in each meal throughout the day. Hormone healthy fats include coconut, grass fed butter, ghee, raw cacao, olive oil (as dressing) and avocado. If your body digests them well - nuts and seeds can also be great. 

#3 - How Is My Gut Health? Not only is over 70% of your immune system is found in the intestinal tract, but estrogen is recycled through the gut and 90% of your serotonin is found there. That means to feel your best, physically and mentally, your gut health has to functioning properly. To optimize gut health - be sure to incorporate as many REAL ingredients as possible AND keep your meals simple. That means you should be able to list what you ate today (all ingredients) without having to look them up. Additionally, your meals should be centered on foods that digest easily for YOUR body, not just what’s trendy. Smoothies and fresh juices, cooked vegetables (as oppose to big salads) and moderate portions are usually easiest on digestion. Also be sure to incorporate plenty of fiber, water and probiotic rich foods.

*It is important to note that food is not the only factor that plays into digestion. See non-food factors that could also be affecting your digestion.

WHAT TO AVOID

Processed Sugar - “Added sugars” are found in processed foods in the form of sucrose, high fructose corn syrup, fructose etc. These sugars spike insulin levels, triggering an inflammatory response in the body. Replace processed sugars (table sugar & artificial sweeteners) with natural sweeteners such as raw honey, dates, natural maple syrup.

Refined Carbohydrates - If it comes in a package, put it down. Refined carbohydrates (carbs that have been stripped of their nutrients) are absorbed quickly into the bloodstream, spiking insulin levels and triggering inflammation. Swap out white flour, white bread, white rice, pastries and cereals for plant based carbs such as fruits, vegetables, gluten free oats and legumes such as lentils, chickpeas and beans.

Alcohol - Alcohol can increase cortisol levels and again, trigger inflammation. Additionally - with its effect on the liver, it can slow the liver’s very important role in flushing excess hormones. 

Omega-6 Fatty Acids - While our body requires a healthy balance of omega-6 and omega-3 fatty acids, excess omega-6 is bad for Endo and over-all inflammation. Swap out vegetable oils such as corn oil, sunflower oil, canola oil etc for healthier oils like coconut oil, avocado oil and olive oil.

ENDO RELIEF -

Ginger - Gut Health. Ginger is great for bloating, unsettled stomachs, “backed up” digestion and nausea. Try ginger tea, fresh juices with ginger or my favorite - a potent ginger shot.  

Turmeric - Natural Anti-inflammatory. Turmeric is famous for fighting inflammation and is said to be great for circulation as well (think how “slow” we feel during flareups and menstruation). You can cook with it, add to juices/shots or even buy in pill form.

Raw Garlic & Cranberry - Natural Antibiotics. Our immune systems tend to crash during Endo flareups and menstruation. During this time, whatever low-grade infections we are fighting (i.e. yeast infections & UTI’s, which we are prone too with Endometriosis and due to some birth controls) can come back strong. Consistently taking raw garlic (again as a juice/shot or in pill form) and drinking cranberry juice (no sugar added) regularly can help keep your immune system and pH where they should be.

HEALTHY SUPPLEMENTATION - 

Dr. Jess’s “Hormone Master” Supplement - If you are seeking something to feel more balanced and energized, the Hormone Master is a great option. This supplement carries a blend of herbs designed to block “bad estrogen.” Read up on it HERE.

Personalized Supplements - Aside from hormone-specific supplements, there are many supplements we can take (if not already getting through food) to FEEL better and aid the healing process. Magnesium for example plays a major role in flushing excess estrogen and it happens to be one of the first things to deplete when we’re stressed. Zinc is important for immune health. Anti-oxidants help fight off inflammation, infection etc. What I need may not be what YOU need, which is why I recommend IDLife. IDLife offers a free health assessment (backed by a team of doctors) that customizes vitamins/supplements to you based on your diet, health conditions, medications etc. After you complete the assessment, a list of supplements will be provided as well as explanations as to WHY they pertain to YOU. I highly recommend! The free health assessment can be taken HERE.

As always - you should consult your doctor first to see what steps work for you.

For a more customized approach, book your consultation for one-on-one coaching HERE.

ENDO BLOG 1: My Story | First Steps to Healing

Endometriosis - a condition where tissue that acts like the lining of your uterus—called endometrium—grows outside of the uterus, where it doesn't belong. These out-of-place growths, called lesions or implants, can cause severe pain and inflammation throughout the month. They often grow around the pelvic region but can attach to various organs in the body as well. (Speak Endo)

I could go on for days about how much Endometriosis has sucked, but that wouldn’t be helpful to you ladies. What is helpful however, is that my stubborn ass decided I wasn’t going to stay sick.  

You don’t have to stay sick either.

A little background.

While I did not realize it at the time, I always had abnormally bad periods. I was told they were normal. In 2008 it got to the point where I almost passed out from pain and lightheadedness while on my cycle. I realized then that all of the scattered health issues that had been developing (digestion problems, cramps, dizziness etc) were connected to my cycle. 

Jump to 2014 - my digestion had locked up so badly that I was no longer absorbing nutrients. I became very thin and started losing my hair on top of all of the other pain I was going through. My Gyno suggested we do a diagnostic surgery because she was pretty positive I had Endometriosis. 

She was right.

The surgery.

During the laparoscopic surgery - my Doctor removed the endometriosis tissue/cysts, untangled my intestines, removed my appendix, put my uterus back in place and sent me on way with Ibuprofen. I kid you not. It was THE MOST painful experience of my life. Learn from my mistakes and check your prescriptions before leaving the hospital :)

Post-op - my Doctor told me there was “no cure” for Endo. An IUD was given to me to “slow” the spread of the condition. Multiple doctors told me there was no “proven diet” that worked for Endo, even when I came to them in tears.

I was 24 years old at the time. The second that my doctor told me there was no cure was also the second that I decided I was NOT going to be sick for the rest of my life.

Since surgery, I’ve spent every single month taking notes on my cycle. Documenting what works and what doesn’t in terms of food, exercise, recovery, supplements, alternative treatments etc

I will offer a series of blogs on the specifics in the future but for the purposes of this blog - I want to provide you with outlets for help.

The real treatment. 

I realize that not all services will be covered by health insurance but if you can swing it, they really can help heal you. Well worth it in the long run and for your immediate sanity. Your health is your best investment!

Who to look for in your city -

1. A doctor that combines eastern and western medicine - I personally am not a fan of birth control as “treatment.” Nutritional healing and lifestyle management has helped me more than anything. Finding a doctor that can help you on the wellness side of things will be extremely beneficial. If you are in NYC - I highly recommend Dr. Yusuf Mamdani. He’s knowledgable of Endometriosis and takes a holistic approach to healing. Ask him questions! He likes to teach.

2. A Nutritionist - Due to the stress, medications and hormone fluctuations that come with Endometriosis - accompanying digestive issues are very common. Look for a good nutritionist that focuses on gut health as well as hormone-healthy diets. Your weight should not be the first focus here. Healing your insides should.

3. A Soft Tissue Specialist - Look for specialists in your area that offer medical massages and/or lymphatic drainage massages. Releasing tight muscles and scar tissue from your cycles/surgeries will offer immediate relief. If you are in NYC, reach out to Fitness360. They have a specific approach to soft tissue treatment for Endometriosis and will show you self-care techniques as well.

4. Pelvic Floor Therapy - Pelvic floor therapy focuses on relaxation and strengthening of the pelvic floor muscles, which tend to get weak/tight as we “move away” from the pain that Endo causes (think back pain, uncontrollable bladder / bowel movements etc). A good massage therapist may offer this treatment or they can probably refer you to someone who does.

5. Mental Wellness - Meditation, therapy, Reiki, acupuncture and/or acupressure etc — anything to improve your energy and relax you. One of the biggest triggers for Endo flareups is STRESS. Learning how to manage that is key.

Stay tuned for Endo-specific approaches to diet, exercise and recovery.

If you’d like one-on-one coaching or have specific questions about your condition, please don’t hesitate to reach out. Contact me.