Pain in the lower abdomen, chronic fatigue, digestive problems… In the case of endometriosis, Elsa Orivel, nutritionist, advises favoring foods that help reduce inflammation in the body to improve the health of patients. Find out which ones.
- In endometriosis, some endometrial cells migrate outside the uterus, settle on other organs and cause an inflammatory reaction, which leads to pain.
- To combat this inflammatory process, a nutritionist advises eating raw foods, rich in fiber, antioxidants and omega-3.
- She also recommends limiting your consumption of ultra-processed products, which can burden the liver and contain endocrine disruptors, causing hyperestrogenism.
In women with endometriosis, some endometrial cells migrate outside the uterus and are deposited on other organs (for example: bladder, ovaries, kidneys, rectum, intestines, vulva, lungs), where they cause an inflammatory reaction and form lesions and scars. According to health insurance, inflammation, which is a natural protective and repair mechanism of the body, can cause abdominal and pelvic pain. In addition, the inflammatory process and repeated or chronic painful physical sensations generate lasting fatigue. According to nutritionist Elsa Orivel, one of the best ways to reduce inflammation in the body is to monitor what’s on your plate.
Food, containers: “Endocrine disruptors will cause too much estrogen secretion”
Initially, the specialist recommends limiting the consumption of ultra-processed products, having a high glycemic index and a high content of omega-6, which promote inflammation. This is the case for white bread, pasta, white rice, pastries, sunflower oil, sodas, fruit juices and even red meats. “A priori, there is a link between endometriosis, diet and estrogen. For example, coffee and alcohol should be avoided, because they burden the liver, which filters estrogen. If the organ is too engorged, we will not eliminate these hormones produced by the ovaries.” Faced with this problem, Elsa Orivel recommends taking “cures” to detoxify the liver by consuming black radish, artichokes or even rosemary bulbs. “In addition, in certain foods, such as soy, or food containers, such as plastics where several chemical substances such as bisphenol A are identified, we find endocrine disruptors which will cause hyperestrogenism, namely excessive secretion of “estrogens, leading to their excess in the body and promoting inflammation.”
The “Mediterranean diet”, a good way to reduce inflammation caused by endometrial cells
“Thus, in the event of endometriosis, you must adopt an anti-inflammatory diet to reduce pain. For this, you turn to raw products, which allows you to avoid ingesting pesticides. On your plate, you will need to find fruits and vegetables. They are rich in fiber and therefore good for the microbiota. indicates the nutritionist. As part of the Mediterranean diet, she also recommends eating fatty fish, which have a high omega-3 content, such as salmon, sardines or mackerel. Other advice: use vegetable oils, for example rapeseed, flax or walnuts, oilseeds (almonds, walnuts) and whole grains. “We should also not neglect the anti-inflammatory properties of spices, such as turmeric or ginger. We don’t often think about it, but hibiscus is also a powerful antioxidant, which helps fight oxidative stress and inflammation.” As for drinks, Elsa Orivel recommends favoring water and tea, “except green, because it drains minerals”.
Magnesium, zinc, omega-3: “Certain food supplements are very effective”
But that’s not all. Although there is little scientific data on taking vitamin supplements, the specialist advises turning to “certain food supplements which are very effective. Magnesium (300 mg per day) helps relax the uterine muscle and reduce cramps during crisis phases. As for zinc (10 micrograms per day), it affects hormones. Finally, omega-3 (500 mg per day of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)) reduce inflammation. In parallel, “you must have a healthy lifestyle, that is to say respect your sleep rhythm and go to sleep before midnight, stop smoking and do sports”.
