UNDERSTANDING ENDOMETRIOSIS AND GETTING TO THE ROOT CAUSE
With March just ending and it having been Endometriosis Awareness Month, I thought it would be fitting to shine some light on this incredibly prevalent and painful condition that unfortunately 1 in 10 women of reproductive age suffers from.
NOTE: That is roughly 176 million women worldwide.
Believe it or not, 20-25% of those women don’t even realize their symptoms are due to endometriosis.
WHAT IS ENDOMETRIOSIS AND WHAT CAUSES IT?
Endometriosis is a painful and complex inflammatory and hormonal condition in which the tissue that is similar to the lining of the uterus grows outside of the uterus.
This tissue can be found growing on other organs in or around the pelvis such as the fallopian tubes and ovaries, the outside of the uterus and in the pelvic cavity. This endometrial-like tissue has also been found to grow on the intestines and bladder.
Just as the uterine lining is shed and bleeds with our monthly cycle, the tissues growing outside of the uterus will do the same. This blood causes irritation and inflammation and results in a lot of pain and scar tissue growth.
Over time, this scar tissue can cause adhesions in the reproductive organs, bladder and intestines. This can lead to bladder and bowel pain, constipation and digestive problems, pain with ovulation and extremely painful periods as well as pain associated with sex.
The exact cause of endometriosis is unclear, however we do know there are some contributing factors that play a role in the development of endometriosis.
Genetics, inflammation, hormones, environmental toxin exposure, endocrine disruptors and autoimmunity are all thought to play a role in the development of endometriosis. And while genetics are thought to contribute to the development of endometriosis, you aren’t doomed. Many lifestyle interventions can help mitigate endometriosis.
ENVIRONMENTAL TOXINS & ENDOMETRIOSIS
Exposure to endocrine disruptors, which tend to mimic hormones, can increase inflammation by altering cytokines and disrupting normal functioning of the immune system and hormones. We also know that endometriosis is estrogen dependent. By reducing our exposure to these toxins, we are taking a step to improve overall hormonal balance as well.
It’s also important to note that hormonal imbalances don't cause endometriosis but they can exacerbate it - which is why correcting hormonal imbalances are an important piece of managing endometriosis symptoms.
GUT HEALTH, AUTOIMMUNITY & ENDOMETRIOSIS
Research has found that endometriosis has almost all of the same markers as an autoimmune disease. Those with endometriosis also tend to be more susceptible or have other autoimmune diseases present such as rheumatoid arthritis, inflammatory bowel disease such as Crohn's and/ or ulcerative colitis and multiple sclerosis.
One thing in common in those with autoimmune diseases is intestinal permeability. When intestinal permeability (often known as “leaky gut”) is present, the tight junctions that line the walls of the intestines have larger gaps between them, allowing larger proteins such as toxins, bacteria and food particles to escape into the bloodstream. This sends the immune system on high alert as it considers these things to be invaders. The immune system then attacks and inflammation becomes chronic.
Chronic stress, bacterial infections and overgrowth in the gut, parasites, viral infections, and some drugs such as NSAIDS and hormonal birth control can all contribute to the breakdown of the lining of the gut contributing to inflammation and autoimmunity.
WAYS TO MANAGE ENDOMETRIOSIS NATURALLY
Most women aren’t given many great options to manage or treat endometriosis. Painkillers, birth control, surgeries and hysterectomies are the “standard” list of treatment options and are at best, just managing symptoms. Many of these options come along with their own list of side effects and aren’t long term solutions. Even surgery can manage symptoms but because endometriosis tissue is similar but not the same as the endometrial lining of the uterus, even after a hysterectomy, endometriosis tissue can grow back.
Everyone is different and sometimes it may take a balanced approach of managing symptoms with conventional medicine along with lifestyle changes. Your experience doesn’t have to be an all-or-nothing approach.
The good news is that we can help to manage endometriosis naturally through reducing inflammation with nutrition and lifestyle changes.
Improve gut health:
Many women with inflammation, autoimmunity and endometriosis find that going through an elimination diet and learning what foods increase pain, inflammation and symptoms for them can be a game changer in not only their pain levels, but also their digestion and energy levels as well.
Studies have also shown that many women experience much less pain after adopting a gluten free diet. Food intolerances are common in those with endometriosis so it's important to explore what isn’t working for each individual person. There aren’t “good” or “bad” foods but there are foods that may not work for specific people. The goal isn’t to be eating an incredibly restrictive diet forever, but to eliminate common triggers for a short period of time and focus on whole, nutrient dense foods and then slowly reintroduce foods so you can determine what is working for you and what isn’t.
Eat to balance blood sugar levels:
Chronically unstable blood sugar levels are often one of the largest contributors to inflammation and something that is completely free to manage. Keeping a goal to eat intentional meals with adequate protein, fiber and fat will translate to more stable energy and moods, improved sleep, less cravings and less pain.
Support liver and estrogen detoxification:
As we talked about already, excess estrogen can play a large role in the pain experienced by those with endometriosis. Estrogen needs to go through detoxification in the liver to be safely excreted by the body through bowel movements, sweat, and urination. We can support phase 1 and 2 liver detoxification by increasing fiber in our diet and eating more cruciferous vegetables such as broccoli, kale, cauliflower, cabbage, collards and brussel sprouts. Adding broccoli sprouts to your meals is an easy way to give a huge boost of sulforaphane which supports phase 2 liver detoxification. Not only does this support liver detoxification but these steps will reduce inflammation as well.
Reduce exposure to toxins, chemicals and xenoestrogens:
Environmental toxins can not only over burden the liver, they can mimic estrogen and increase chronic inflammation and pain. We can work to reduce our exposure to endocrine disruptors by choosing less toxic cleaning products and personal care products, switching from plastic food storage containers to glass containers, using a high quality air filter such as an air doctor or airmega, filtering water with a high quality water filter such as a Berkey water filter, and eating organic produce when possible to avoid exposure to heavily used pesticides.
Manage stress:
Stress isn’t inherently bad, but unchecked and chronic stress can exacerbate inflammation and inflammation = pain. Chronic stress can also contribute to hormonal imbalances by reducing progesterone production. Without adequate progesterone, estrogen is left unchecked and can continue to stimulate tissue growth.
Creating healthy boundaries, creating time for things that bring you joy, managing reasonable expectations, daily walks, meditation, box breathing, talking to a therapist, and journaling can all be great ways to increase stress resilience and feel more grounded in your day to day life.
Move your body more:
No, you don’t have to do endless amounts of cardio or HIIT type workouts but moving your body by walking more and lifting weights can have huge benefits for reducing inflammation in the body and improving hormonal balance. Remember, small steps pay big dividends. Adding 10 minutes of walking in, or even 2 days of strength training into your routine can make a big difference over time.
THE BOTTOM LINE…
Endometriosis is an incredibly painful and complex condition, but if you are a part of the 1 in 10 women who suffers from endometriosis, you have more options than painkillers and surgery to not only manage your symptoms, but slow down and reverse the growth of tissue.
In turn, you can absolutely thrive and not be at the mercy of endometriosis flares and bogged down by low energy.
UNTIL NEXT TIME - COACH COURTNEY