anti-inflammatory diet Archives

Easing Endometriosis Pain and Inflammation with Nutrition

Published on July 13, 2017

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Inflammation is the body’s natural and essential reaction to injury, infection or disease that causes tissue redness, swelling, and the unpleasant sensations of heat and pain. While uncomfortable, inflammation is a crucial first step of the healing process, so it is very beneficial when in control relative to a short term injury or illness. The problem is that many of us are stuck in a prolonged inflammatory state and this protective function spins out of control, like a fire raging in the body. New research is consistently linking countless chronic diseases, conditions, degeneration, and even depression with chronic, low level, systemic inflammation. One of the most fundamental ways we can reduce this excessive inflammation back down to a healthy level is by changing the way we choose to eat.

The Modern Diet Induces Inflammation

Processed, inflammatory and nutritionally-void foods have become the staple of the standard North American diet. Some of the most common offenders are sugar and processed grains such as bread, pasta, crackers and baked goods. Certain oils, including the oils that have been heavily marketed as being “good” for us, such as highly processed oils high in omega 6, such as corn, canola, safflower and cottonseed seed oils are potent inflammatory triggers when consumed in excess. The delicate balance of omega 6 to omega 3 is exceedingly important in regulating inflammation. Of course trans fats like margarine and shortening are the unhealthiest fats of all and should be strictly avoided. If a food doesn’t grow in nature, chances are it is fueling inflammation and could potentially be making symptoms worse.

Conversely, fresh, whole, unprocessed foods tend to calm inflammation down. Abundant fresh produce like fresh dark leafy greens, berries, pomegranates, broccoli, and avocados are fabulous anti-inflammatory foods. Flavorful spices like ginger, garlic, turmeric, and good fats rich in omega 3, like wild salmon, raw nuts and seeds such as walnuts, chia, hemp and pumpkin seeds are also often helpful. The essential fatty acid EPA, which is a metabolite of omega 3, is particularly adept at reducing inflammation. EPA is found in foods like wild cold water oily fish like salmon, herring, or sardines and some types of microalgae.

Endometriosis and Inflammation

How does this relate to endometriosis? Endometriosis lesions are like little inflammation factories, pumping out inflammatory cytokines like tumor necrosis factor and interleukins that can cause debilitating pain and scar tissue. The foods we eat contain the building blocks with the potential to fuel both inflammatory and anti-inflammatory states. The everyday food choices we make can help shift the balance to calm down the metaphorical fire, whereas eating the wrong foods will tip the scale against us and throw gas onto the flames. Why would we choose to keep eating foods that just make us feel sick, miserable and make an already bad situation even worse?

Where to Begin

The first step in transitioning to an anti-inflammatory diet is to find a nutritionist or naturopathic doctor who is experienced in women’s health and pelvic pain to design a balanced nutrition program that works for you as an individual. There is so much more to dietary therapy than simply avoiding a generic list of foods. In addition, more often than not there are “forbidden” foods that are well tolerated and “allowable” foods that trigger pain and other symptoms, so it must be personalized rather than a one size fits all approach. An experienced professional will create your specific, individual plan and guide you through the process while ensuring you get all of the essential nutrition you need.

Of course everyone is different, but there are three main components that I typically start with when working with a pelvic pain client. One: eliminate inflammatory foods. Two: eliminate food sensitivities, which are very common among endometriosis patients and three: eliminate endocrine disruptors. From there we determine what each person can tolerate and we further fine tune to address additional factors like interstitial cystitis, painful bladder syndrome, and pain syndromes which also can improve symptomatically with dietary therapy.

How Long Does it Take?

How long does it take to start feeling better? It depends on the person. Some people can start feeling better within a week or so while for others it can take longer. Personally, I started noticing results in my own endometriosis pain within a month of making targeted dietary changes. If all of one’s dietary pain triggers have been eliminated, one should be feeling a difference within three to six months.

We all have to eat, so it only makes sense to start eating in a way that is going to help us feel our best.

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This post was published originally on Hormones Matter on January 6, 2015.

Dealing With Endometriosis Naturally

by Morena Protti

Published on November 9, 2016

4854 views

In August 2016, I discovered that my endometriomas were shrinking, without surgery or traditional Western medications. I had previously had surgery a year and half before for my endometriosis, and after only 10 months, other endo lesions and cysts developed in various areas, including the bowel. I learned that endo is a chronic condition, and I couldn’t picture my life having many surgeries again.

It was pretty shocking. I was always told I was healthy, or just “aging”, until I was diagnosed with a chronic illness for which medicine can only try to suppress symptoms. The options for traditional treatment of endometriosis are medications, which all have side effects in some form or other, or surgery, which can potentially compromise organ functions and create complications through formation of scar tissue. Both methods do not address the causes of the illness and do not work to rebuild the body’s ideal health and balance.

I did my research. Bowel endo can be risky and difficult to treat. The surgery may either cause perforation of the bowel or may need to remove part of the bowel, decreasing quality of life. I looked for alternatives, and I found out I could improve my symptoms naturally, but only through some serious changes. I become hopeful, trusted in myself, and motivated more than ever.

Many say relief from endometriosis symptoms is out of our hands, but having these symptoms shows that my body is not functioning properly, otherwise my health wouldn’t be compromised. I needed to do everything necessary to help my body heal and work as it should. For instance, for years I suffered with sinus issues and only got corticosteroid spray and many rounds of antibiotics. I now know that my sinus issues were caused by inflammation, and medications deplete the gastrointestinal system, opening the way for candida and leaky gut.

So I approached my disease with many paths: diet, holistic medicine, exercise, toxin reduction and mental support.

Diet and Supplements

With the help of my naturopath, I addressed my diet. We focused on an anti-inflammatory diet overall, adding Brassicae family vegetables, fibre and flax oil to help with estrogen metabolism and clearance. We also did food sensitivity testing in order to help reduce overall inflammation. This also helped with the chronic sinus problems.

I added some supplements in a program individualized for me by my naturopath. I used probiotics to help improve my digestive health. I used a supplement called Estresense to improve estrogen metabolism through cleansing the liver, and to reduce total estrogen in order to balance this with progesterone (helping improve symptoms such as heavy and painful periods). I also used a progesterone cream: to help counter balance the effect of excess estrogen and prevent the progression of endometriosis, and to improve PMS symptoms associated with low progesterone, and excess estrogen (low moods, cramping, acne, insomnia, breast tenderness). I took B-vitamins and magnesium to help with liver metabolism, to improve PMS symptoms associated with low progesterone and excess estrogen. I used fish oils as an anti-inflammatory.

Adapting to the diet and supplements was very difficult. It took several months to understand how important it was for me, through tons of reading and personal experience, and stop grieving the food of my past life. I now do a diet similar to paleo (with only hormone free sources of proteins and mostly organic and unprocessed food ), as most of my food intolerances are important sources of protein in a vegan diet, like beans, nuts and seeds. Indeed, I felt even sicker when once trying the China Study diet, a vegan diet.

A doctor suggested sexyfoodtherapy.com, a great website, where a nutritionist has very yummy recipes and offers a motivational support network to stick to the plan, which includes exercises and meditation.

Other Natural Approaches

I made a point of doing 90 minutes of exercise every day, which included walking, biking and yoga. I discovered that doing the hardest activity in the morning would address my fatigue issues.

Regarding the toxin reductions, I threw away every care product that had toxic components and replaced them with natural ones, or made my own, and I did the same for the house cleaning products. I also substituted plastic containers for glass ones, did skin brushing and castor oil packs.

For mental health and general physical balance, I had acupuncture weekly or biweekly at a community acupuncture studio, which also helped to balance my hormones. I joined a local support group which helped me to understand more of my symptoms, to be able to talk about it to other people, and to inform my family and friends. I also did meditation, Reiki, body talk and Shiatsu. I started to say no to people when they were asking too much for what I could comfortably do. I put myself and my health first, and stayed away from any abusive kind of relationship or situation.

I’m looking forward to the day I’ll be completely cleared of the endometriomas, but I can tell I am feeling much better. Seeing these improvements, my surgeon supports my holistic path. He’s impressed that I can avoid gluten and sugar, but I think it’s necessary. When people feel sorry for me about my lifestyle changes, I tell them, “Why? I am not sorry to feel well!”

It is challenging to maintain this lifestyle, in terms of time management and social activities, but my job allows for flexible hours and most friends are understanding. My very supportive partner is also helping in some of the home chores and sharing these changes in our lives.

Functioning properly is the most important thing for me and I’m very determined to keep this as my number one priority. If I am not functioning well, I am of no use for anybody else.

Highlighted Readings

“Endometriosis: You can Heal Yourself” by Cristiana Zenoni

Endometriosis Resolved

“Never be sick again” by Raymond Francis

“The Hormone Cure” by Sara Gottfried MD

“Taking Charge of your Fertility” by Toni Weschler MPH

“Pandora’s Lunch Box” by Melanie Warner

Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu

by Kelsey Chin

Published on November 15, 2013

3154 views

The anti-inflammatory diet recipe I am sharing with you today is straight up comfort food during those dark, winter days. I’ve been struggling with infertility for over a year now, and was just diagnosed with two hormonal imbalances this week that have been a contributing factor, but which none of my previous reproductive endocrinologists would test for. By a simple blood draw (or five), my doctor is discovering the underlying factors of my infertility, and providing me with a plan to correct them. This will hopefully allow me to avoid the painful and expensive process of IVF, and any flares the fertility drugs might cause to my endometriosis. This cycle we tested my Estradiol (an estrogen) during ovulation, as well as seven days after ovulation, along with a slew of other hormones. Unfortunately for me, my Estradiol was not in balance. Bummer.

But when I am down, a good, hearty, stick-to-your-ribs meal goes a long way. And the great thing about the anti-inflammatory diet is that it works to lower excess environmental estrogens, something none of us really need. One way to do this is by choosing organic, grass-fed beef, which fights inflammation by increasing your Omega-3 fatty acids. It turns out that choosing organic, grass-fed beef can help to increase your Omega-3s in ways I hadn’t even thought about! And the best news…grass-fed beef tastes better!

This recipe came about from a long day, some vegetables that needed to be eaten, and my craving for (gluten-free!) pasta. The result is a sweet, savory, hearty meal that will become a regular in my house. I hope you enjoy it!

Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu
(Isn’t that a mouthful!)

Ingredients (all organic when possible):
1 pound organic, grass-fed ground beef
1 onion, chopped
4 parsnips, peeled and chopped
3 carrots, peeled and chopped
1 red pepper, chopped
1 green pepper, chopped
2 tablespoons coconut oil
1/2 cup vegetable broth
1 teaspoon paprika
1 teaspoon Italian seasoning
1 teaspoon crushed garlic
salt and pepper to taste

Directions:

In a deep frying pan, heat 1 tablespoon of coconut oil, and add all chopped vegetables, except the onion, and spices. Cover and sweat until slight color change is observed. Add 1/4 cup of vegetable broth, cover, and continue to cook over low-medium heat until vegetables are very soft and fragrant.

In another frying pan, combine remaining coconut oil and onion over medium heat. Saute for about 3 minutes, then add beef, seasoned with salt and pepper. Brown the beef, and add remaining vegetable broth. Continue to simmer until the broth is no longer visible. Drain excess oil, and add beef and onions to the vegetable mixture. Stir to distribute.

Serve over rice, quinoa, or gluten-free pasta. Smile, enjoy the sweet flavor, and think about the something warm and cozy. 😉

About the Author: Kelsey is an Early Childhood Educator and blogger from the Boston area. She chronicles her journey using sewing as a positive outlet while living with chronic pain and Stage IV Endometriosis. Diagnosed at 22, Kelsey has spent six years learning about her disease, and has recently become active in Endometriosis research and advocacy. She is a published poet who dreams of writing children’s books, and opening her own preschool that supports reading development. To read more about Kelsey’s daily dabblings in sewing, as well as recipes, preschool curriculum ideas, and information about endometriosis, visit her blog at www.silverrosewing.blogspot.com

Vanilla Peach Oatmeal: Anti-Inflammatory Diet Friendly

by Kelsey Chin

Published on October 11, 2013

2525 views

One of my staples in my Endo-safe and anti-inflammatory diet, is gluten free oatmeal. My favorite way to prepare it is simple, hearty, and oh-so yummy!

Endo safe and Anti-inflammatory

Vanilla Peach Oatmeal
(all ingredients organic)

Ingredients
1 cup rice milk
1/2 cup gluten free oatmeal
1 tsp vanilla
pinch of salt
2 tbsp flax seeds
raw honey
1 peach
sprinkle of cinnamon

Directions

In a small pot, bring the rice milk to a boil. Add salt, oatmeal, and vanilla. Turn heat down to medium-high, and stir continuously until the oats have soaked up the liquid. Transfer your oatmeal to a bowl. Sprinkle cinnamon, flax seeds, and sliced peach. Drizzle honey on top. Enjoy with your favorite herbal decaffeinated tea!

Anti-Inflammatory, Diet Friendly, Lemon Poppy Seed Blackberry Muffins

by Kelsey Chin

Published on September 28, 2013

2776 views

Anti-Inflammatory Diet Friendly Lemon Poppyseed Blackberry Muffins, Endo Diet Lemon Poppyseed Blackberry Muffins

This recipe is adapted from one I tried when I first began my journey on the Endo Diet. I have since found out which foods are my triggers (gluten, dairy, and soy), and have added a few ingredients back into my baking. If you are just starting out with an anti-inflammatory diet, and are trying to detoxify your body of inflammatory foods, this might be a great one for you. It is hard to say goodbye to our comfort foods, and a hearty muffin goes a long way! This has bright flavor, light texture, and goes great with a little sugar-free jam.

The Endo Diet – Lemon Poppy Seed Blackberry Muffins

Ingredients (all organic):

2 cups gluten-free flour (I used Trader Joes’ brand)

1/2 tsp baking soda

1/4 tsp salt

2 eggs

2 egg whites

1/4 cup raw wild honey

1 banana, smashed

2 tbs olive oil

2 tsp vanilla

zest and juice of 1 lemon

1 tbs poppy seeds

1 cup blackberries

Instructions:

Preheat the oven at 350*.
Whisk flour, baking soda, and salt in a small bowl. Set aside.
Combine eggs, egg whites, banana, honey, olive oil, vanilla, lemon zest, and lemon juice with a mixer until well incorporated.
Add the dry ingredients in 3 batches, combining well each time. When batter is smooth, add poppy seeds.
Fold in blackberries and ladle evenly into muffin pan. My mixture made 10 muffins, filled almost to the top.
Bake 25 minutes, or until a toothpick comes out clean. Cool, and enjoy!

Carrot and Honey Crisp Apple Soup: Anti-Inflammatory Diet Friendly

by Kelsey Chin

Published on September 20, 2013

3234 views

Several years ago, I worked in Downtown Boston for a large corporation. Every so often, I bought lunch from the small cafe in the main lobby. The food was cheap, fast, and fairly delicious. The best thing on the menu was an item that came only once in a while: carrot soup. It had the best mixture of tart, spicy, earthy flavors that warmed me to my core on freezing Northeast winter days. I’ve been attempting to replicate it at home, and I think I finally managed it! And the best part is, it is anti-inflammatory diet friendly!

There are two secrets to this soup; the first being perfecting that tart, warm “something” that has been so difficult to capture. This is a mixture of fresh apples, scallions, spices, and plenty of simmering. Rather than putting everything in a pot of water, which dilutes the flavor, this is added to the base (carrots) in a food processor near the end.

The second secret ingredient is flax seed. This is the perfect way to add an earthy, nutty flavor, while packing a big nutritional punch. Flax seed is said to have the same nutritional benefits as a whole grain, but without the starches and sugars of wheat or rice. It is packed with Omega-3 fatty acids and fiber. Omega-3 fatty acids play a key role in suppressing inflammation. Flax seed may also play a part in uterine health. I did also add some brown sugar, which I have not found to be an issue in my endometriosis inflammation; however, for a true anti-inflammatory diet, you would not add this ingredient, but use honey instead.

Something I learned while making this recipe is I am definitely going to keep coconut oil and related products to a minimum. I used coconut cream in my recipe because my husband bought a can last week, and I figured I’d try it out. I am going to recommend you do not. Although I’ve been reading all these great things about coconut oil, I did my research tonight and found that coconut oil and coconut cream are inflammatory foods. They are far healthier than say, cream or olive oil, and added a great texture to my recipe, but next time, I think I’ll leave it out.

Carrot and Honey Crisp Apple Soup

Ingredients (organic):
1 lb carrots – chopped
2 large honey crisp apples – peeled and chopped
2 large scallions – chopped
2 cinnamon sticks
pinch of garlic salt
1 tsp ground ginger
2 tbsp whole flax seeds
2 tbsp brown sugar, or 1/3 cup honey
1 cup rice milk
sprig of fresh cilantro

Directions:

Boil carrots in a large pot until tender. In a non-stick frying pan, saute scallions over medium heat, then add apples, ginger, and garlic salt. Continue to saute until apples are tender. Reduce heat to low, add cinnamon sticks, cover, and simmer for about 20 minutes, or until the mixture thickens and is fragrant. When carrots are tender, drain and place in your food processor. Pulse for about a minute. Add apple mixture and process about 2 minutes, or until creamy. Remove to large pot. Pulse flax seeds and brown sugar, then add rice milk and 1 cup of soup base, and process for about 20 seconds. Add back to the large pot and stir until incorporated. Serve with drizzle of rice milk and sprinkling of cilantro.

The Dense, Divine, Anti-Inflammatory, Diet Friendly Brownie

by Kelsey Chin

Published on September 14, 2013

7649 views

When I went on an anti-inflammatory diet, or The Endo Diet, as some with endometriosis might call it, I had to cut out most of my favorite foods. One of the biggest complications was dessert.

Now, don’t get me wrong, I went through my detox and cut them out, all right! But after having excision surgery to remove the biggest majority of my disease, I decided to try reintroducing foods to figure out what triggered my symptoms, and which foods to eat again. I (thankfully!) found that chocolate was OK. Gluten, however, was not.

After a few failed attempts at using rice flour and all purpose gluten-free baking flour (note to the wise: if it contains garbanzo beans, it’s going to turn your sweets very bitter), I felt like my baking days were most certainly at an end. But then I found a recipe on Pinterest that opened my eyes to the many uses of sweet potato and avocado…in BROWNIES!

I bought all my ingredients, and went about making the recipe…except when I finished the dough, it was dry, clumpy, and bitter. Hm. Not the way I like my desserts. Containing healthy ingredients, like avocado, sweet potato, almond butter, and applesauce, was just not enough for me to overlook a bitter brownie. My sweet tooth is not that lenient.

So…I adapted. And OH! What a sweet, delicious, dense treat it was! So here, I bestow upon you, my recipe for:

The Dense, Divine, Anti-Inflammatory Diet Friendly Brownie!

(Psst…you can’t even taste the avocado!)

Ingredients:

(all organic, when possible)

1 cup sweet potato puree (about 2 small, or 1 large potato)
1 ripe avocado
1/2 cup almond butter
1/2 cup unsweetened applesauce
2 tbs vanilla extract
2 eggs
1/2 cup maple syrup OR raw honey*
1/2 tsp salt
1 tsp baking soda
1/2 cup rice flour
1/2 cup cocoa powder
1/2 cup vanilla rice milk
1/3 bag (or more if desired!) Enjoy Life chocolate chips**
Coconut oil spray

Directions:

Pre-heat your oven to 375*. Prepare a 9 inch brownie pan by spraying with coconut oil.
To make your sweet potato puree, bake your sweet potato(es) by poking several holes with a fork and microwaving on high for 3-4 minutes, or until soft. You could also bake them in the oven, but I’m impatient! Combine your sweet potato, avocado, almond butter, applesauce, eggs, and vanilla in a food processor, and blend until smooth and well incorporated.

In a small mixing bowl, combine the rice flour, salt, baking soda, and cocoa powder, whisking to incorporate evenly.

Mix your wet and dry ingredients in the bowl of your mixer. Start with your wet ingredients, and add the dry in 3 small batches on low (to avoid a giant mess!). Now, you can start adding the rice milk and sweeteners (maple syrup or honey). You may need to add more to taste. Finally, mix in your chocolate chips, and spread the batter evenly in your baking pan. Bake 30 minutes or until a toothpick comes out cleanly. I baked my batch in my convection oven for 35 minutes, and they were just slightly more done than I wanted. A couple minutes fewer and they would have been even more moist and divine!

Please try them out, share, adapt, and post your own creations! You can find more ideas for anti-inflammatory recipes on my Endo Diet Pinboard!

*you may adapt with your own sweeteners of choice. I tried adding Truvia until I read this and this. I think I’ll stick with the honey, thanks! Just add your sweet ingredients to taste, like I did 🙂

**LOVE this company! Try finding another chocolate chip on the market that doesn’t contain some form of dairy. Or soy. Or nuts! Or whose manufacturer is a verified non-GMO company.

Kelsey is an Early Childhood Educator and blogger from the Boston area. She chronicles her journey using sewing as a positive outlet while living with chronic pain and Stage IV Endometriosis. Diagnosed at 22, Kelsey has spent six years learning about her disease, and has recently become active in Endometriosis research and advocacy. She is a published poet who dreams of writing children’s books, and opening her own preschool that supports reading development. To read more about Kelsey’s daily dabblings in sewing, as well as recipes, preschool curriculum ideas, and information about endometriosis, visit her blog at www.silverrosewing.blogspot.com

anti-inflammatory diet

The Modern Diet Induces Inflammation

Endometriosis and Inflammation

Where to Begin

How Long Does it Take?

We Need Your Help

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Diet and Supplements

Other Natural Approaches

Highlighted Readings

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Endo safe and Anti-inflammatory

Vanilla Peach Oatmeal (all ingredients organic)

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The Endo Diet – Lemon Poppy Seed Blackberry Muffins

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Carrot and Honey Crisp Apple Soup

Directions:

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The Dense, Divine, Anti-Inflammatory Diet Friendly Brownie!

Ingredients:

Directions:

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Vanilla Peach Oatmeal
(all ingredients organic)