Limit Sugar and Follow an Anti-Inflammatory Diet to Reduce Endometriosis Symptoms

Understanding Endometriosis and Its Link to Sugar

Endometriosis is a painful disorder in which the tissue that normally lines the inside of the uterus grows outside of it, most commonly on the ovaries, fallopian tubes, and other pelvic structures. This tissue responds to hormones in the same way as the uterine lining, building up and breaking down each month during the menstrual cycle. However, unlike normal uterine lining, it has no way to leave the body. This leads to inflammation, pain, and the formation of scar tissue or adhesions.

While the exact causes of endometriosis remain unclear, certain factors are thought to increase the risk. One of these is having higher estrogen levels, which may promote the growth of endometrial tissue outside the uterus. High sugar intake can increase estrogen production, so limiting sugar may help reduce endometriosis symptoms.

How Sugar Affects Estrogen Levels

Sugar can raise estrogen levels through a few different mechanisms:

• Sugar increases insulin levels. Higher insulin disrupts the balance of sex hormones, increasing estrogen and testosterone production.
• Insulin can directly stimulate the ovaries to produce more estrogen.
• Excess body fat from high sugar intake leads to increased estrogen production in fat cells.
• Sugar causes inflammation, which can increase estrogen levels.

By limiting added sugars and refined carbs, insulin levels remain balanced, inflammation is reduced, and less estrogen is produced. This may help relieve endometriosis symptoms like pelvic pain, cramping, and heavy periods.

Recommended Sugar Intake for Endometriosis

General nutrition guidelines recommend limiting added sugar intake to no more than 25 grams (6 teaspoons) per day for women. But for those with endometriosis, an even lower intake around 15 grams (4 teaspoons) or less is suggested.

Avoiding processed foods, sweetened beverages, and excessive fruit juice can help reduce sugar intake. Focus on getting carbohydrates from high fiber, nutrient-rich sources like vegetables, legumes, whole grains and a moderate amount of fresh fruit.

The Best and Worst Foods for Endometriosis

Along with lowering sugar, an anti-inflammatory diet is beneficial for endometriosis. This involves eating more of certain foods and less of others:

Foods to Increase

• Vegetables - Especially dark leafy greens like kale, cruciferous veggies like broccoli and cauliflower, and colorful produce like carrots and tomatoes. These provide antioxidants and fiber.
• Fruits - Fresh berries, citrus fruits, apples, etc. are great options (in moderation).
• Whole grains - Choose less processed options like brown rice, quinoa, oats, and whole grain bread.
• Legumes - Lentils, beans, peas and chickpeas are excellent plant-based protein sources.
• Healthy fats - Focus on omega-3s from fatty fish, nuts, seeds and olive oil.
• Herbs and spices - Turmeric, ginger, cinnamon, garlic, etc. have anti-inflammatory properties.

Foods to Decrease

• Sugar - This includes table sugar, brown sugar, honey, maple syrup, etc.
• Refined carbs - Like white bread, pasta, pastries and other baked goods.
• Processed foods - Packaged snacks, frozen meals, fast food and anything with added sugars.
• Red and processed meats - Choose plant-based proteins or lean poultry instead.
• Fried foods - The oils used for frying can trigger inflammation.
• Alcohol - Especially in excess, alcohol is inflammatory.

Lifestyle Changes to Support Endometriosis Treatment

Along with dietary changes like limiting sugar, other lifestyle factors can impact endometriosis as well. Here are some ways to reduce inflammation and symptoms:

Exercise Regularly

Regular physical activity, especially lower-impact exercises like walking, swimming or cycling, can help reduce endometriosis pain. Aim for at least 30 minutes per day most days of the week. Yoga and Pilates can also be beneficial.

Manage Stress Levels

Chronic stress takes a toll on the body, increasing inflammation and worsening endometriosis pain. Make time for relaxing activities like meditation, reading, gentle exercise, spending time in nature or other things you find calming.

Consider Supplements

Some supplements may be helpful as part of an endometriosis treatment plan. Omega-3 fatty acids help fight inflammation. Magnesium, vitamin D, turmeric, ginger and other anti-inflammatory compounds may provide relief as well.

Use Heating Pads

Applying heat to the abdomen can temporarily ease endometriosis pain and cramping. Use a heating pad or hot water bottle on the lower abdomen for up to 20 minutes as needed.

Get Adequate Rest

Be sure to get enough sleep each night, around 7-9 hours. Fatigue can worsen pain and make symptoms harder to manage.

The Takeaway

Endometriosis can be affected by the foods you eat. Limiting sugars and refined carbs may help lower estrogen activity and reduce inflammation and pain. An anti-inflammatory diet rich in produce, lean proteins, whole grains and healthy fats provides nutrients to support hormone balance and overall health.

Lifestyle changes like regular exercise, stress management, proper rest and targeted supplements also play a role in managing endometriosis naturally. Working with a nutritionist, OB-GYN and/or naturopath can help develop an integrated approach to improve endometriosis symptoms and quality of life.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.