Endo is multifactorial. As well as Melanie's advice, the following are worthy of consideration: (from an old physiologist and clinical physio) NUTRITION - aim for a BMI 19 to 23. (this helps reduce menses and adipocyte production of oestrogen - eat a diet high in cruciferous vegetables (for anti-inflammatory effect and oestrogen balancing via diindolylmethane - avoid dairy, replace with soy products. (reduces oestrogen dominance, inflammation, and early menarche - reduce animal produce generally. (this will reduce probability of early menarche). - avoid trans fats. ensure intake of Omega-3 fats (reduces inflammation - aim for lower blood glucose levels (insulin resistance increases inflammation FASTING - consider a 4-10 day water fast every 3-6 mths. These can partially compensate for dietary indiscretions, and partially catabolyse adhesions and other ectopic tissue. Medical supervision is recommended for fasts >4 days, and for fasts >2 days if multiple co-morbidities. HYDRATION and ACTIVITY/MOVEMENT - hydrate adequately. Most westerners do not hydrate adequately before midday. On awakening, the body is in negative fluid balance, therefore tissue is hypoperfused. Start the day with 0.5 liter fluid, and another 0.5 liter prior to lunch. Low fluid volume compromises the moisture content of the fallopian tubes, peristalsis, and cilia activity. Over time, the fallopian tubes can become incompetent at moving eggs and fluid towards the uterus, thereby predisposing to retrograde menses flow and endo. - do regular cardiovascular activity. helps to perfuse all organs with better circulation and reduces menses. - do yoga with abdominal breathing, pelvic floor contractions, and resistance exercise/activities. This improves pelvic blood flow and helps prevent adhesions. - adopt good posture without slumping (slumpy posture compromises fallopian tube blood perfusion and peristalsis). - squat for urination and bowel movements. this reduces intra-abdominal pressure and the potential to push fluids retro. If you cannot squat, then you are overweight and suffering the affects of an inflammatory diet. - if suffering back pain, have it investigated. Nerve compromise in the lumbar spine can compromise fallopian tube function. OTHER - retire earlier at night (before 9pm if working during the day). Late nights disrupt circadian rhythms. Reproductive and lymphatic activity function better when circadian rhythms are respected. - if suffering from fatigue, headache, and neck pain, get checked for intra-cranial hyper- or hypo-tension. Both can adversely effect pituitary function, which in turn effects sex hormones.
Can't thank you enough for the video.. Have been diagnosed with endometriosis last month and had to undergo a laparoscopic surgery. Hope this is gonna help me in changing my lifestyle now.. LOVE from INDIA ❣️
Thank you for the information! I have been surgically diagnosed with stage 3 endometriosis. I was vegetarian (and low dairy) last year, but I didn't truly see a difference in my pain levels until this year...I am now vegan and completely plant based.
I was diagnosed 17 yrs ago Had lots of surgery I have changed my diet but still suffering and have had difficulty conceiving Writing this while in deadly period pain, trying to ease with hot bottle
Take turmeric tea or capsules some days before the period and drink lots of ginger tea during the period. I do this and take Naproxen painkillers. Hope you find some relief.
I avoid tomatoes, potatoes, eggplants and anything from the nightshade family. They increase inflammation. Beans like, adzuki, and even baked beans can also increase inflammation and cause gas which makes bowel pain worse. Everyone reacts differently to foods. We tend to have food additive reactions too. So try to avoid sulphites which are added to sauces and other processed foods. Organic foods are expensive. Most of us aren't able to work and the benefit doesn't cover rent and bills.....best to try and grow your own. I try to have rainbow chard and herbs in my garden to put into soups and stews. I've suffered for 25 yrs plus with this horrendous disease and everyday is a fight to keep sane and keep going. Lara Bridin has written a good book titled "the period repair manual". It gives you information on what is happening as well as diet guides and other resources to help you through this hard journey.
Good to know. I had made fresh tomato soup and felt terrible for about 4 hrs. I ended up throwing up and had terrible abdominal pain. I had no clue that tomato was bad.
Funny. I have put my endo in remission with carnivore diet, eating almost only beef. Beef is the only food I can rely on to eat and have zero issues. And I’m not the only one, I know of many women in carnivore community who have the same success when it comes to endo and periods in general. Fiber is the worst - it gives me pain for sure. Not to mention pasta!!! Whole grain, gluten free, doesn’t matter!
Thanks for sharing! I completely understand not everyone's experience is the same. Fibre and the foods they are associated with may be problematic if there are intolerances present.
Great tips, thank you. After struggling with endometriosis for 15 years, I am now almost symptom free. All thanks to my diet. No more pills for 3 years now, only right food. In my case, I found I was lactose intolerant (last tip on FODMAP from the video) and also went meat free. I cannot recommend high enough trying diet method to women who suffer from this horrendous condition. Take care xx
oh my gosh can i just say i love you so much for saying this and congratulations. i diagnosed with it last year and i had my laparoscopy this year and stop taking contraceptives for endo coz i don't like pills and i now know there is hope being symptom free. Thank you so much
Thank you for an actually evidence-based nutrition video regarding endo. I will definitely be trying some of these suggestions. Focusing on adding in rather than take away. I was just diagnosed
This is so helpful! I’m surprised you haven’t gotten more attention for it. What are your thoughts on the AIP diet and foods that are typically recommended to cut out for that plan? (Specifically gluten, dairy, and eggs). Thank you for creating this video! I was diagnosed with endo 15 years ago and am finally trying to get a better hold on managing it and reducing my symptoms.
Thanks so much Laurynn! I believe that it can be helpful for some women (particularly those who are overweight) in the year before TTC, but in the months prior to prior to conceiving I recommend bringing grains and dairy back into the diet as there’s some good evidence around these foods for fertility. See the Facebook Live I did yesterday (@MelanieMcGriceDietitian) and Nourish video on endometrium thickness 😀
I’m in severe cramps right now omg 😳 I haven’t had this level of pain since I was in my teens. I’ve been doing the flax seeds eat healthy n organic but still don’t know why today I’m in so much pain 😩
Try cutting any soy products and flaxseeds and any berries. They have high levels of plant hormones (female hormones). Try Vissane (prescribed hormone pills), see whether it works for you? This has reduced my bleeding and it has been 3 months, no pain at all.
Chic Super Housewife Thank you! I’ll look into it. I have endometriosis. I’ll try anything natural to reduce heavy flows and pain cause I heard there’s nothing that cures it. But will see.
Switch from flax seeds to chia seeds. Start with little amounts and build up. Flax worsens my endo pain because I’m sensitive to it but chia is amazing!
I was actually gluten free before I had symptoms of endo. I couldn’t digest any baked flour products. But I could have small amounts if the food wasn’t a baked flour product. Like in soy etc. Then I had endo symptoms. I have found over 20 years that gluten really inflames my endo. So it’s easy for me to cut out gluten completely. I developed an egg allergy so I don’t eat eggs. Dairy doesn’t affect me.
I'm curious if there are links between soy-based food and excessive oestrogen in the body. You recommended tofu but I'm concerned it may not be so good to consume more than once a week. What would you say I wonder? Many endo-suffering vegetarians would be interested in knowing more and having this clarified I suspect. Thank you! :)
There really isn't that much scientific evidence about this. Some studies suggest that a diet rich in phytoestrogens is beneficial for balancing hormones. This may be due to their beneficial effect on certain gut bacteria that in turn reduce inflammation in the body. But the effects are not fully understood. What is certain: Phytoestrogens and Estrogens are not the same thing. Just because your eitrigen levels are high, this does not mean that phytoestrogens will be harmful to you. There is much research still to be done on this.
Thank you, I have been doing a lot of research lately. However, I'm 51. I am looking to make changes, not for conception, but to reverse weight gain due to the use of hormones/progesterone to treat endometrial pain. Is it the same? And do I have to follow a different approach to nutrition?
Hello Melanie! Great video. I just found out I have Endometriosis, and I'm absolutely changing my diet. Growing up in a Caribbean family, we eat lots of meat and rice, and potatoes salad, and so on. Honestly, we don't realize that the food we eat affect our body until it's too late. I wish I had known earlier. First I found out couple years ago I had fibroids. I had a surgery, and of course it came back. I tried do home remedy, but still I haven't changed my diet. I went back to the doctor for a ultrasound and blood test, and of course my results were not good. Due to the pandemic I wasn't able to speak to him face to face to go over the results. So last night my husband I looked up all the those fancy big words, and of course, tears flow from eyes, and I was devastated that I have endometriosis and fibroids. Now it explains the symptoms I'm experiencing. painful cycle, bloating, abdominal pain. So after all the tears, I decided to be POSITIVE and try to find a SOLUTION. We having been trying for 20 years to get pregnant but I don't see this happening until I seek help or change my overall diet. Right now, I am taking Vitex, Vitamin D3, Selenium. I just started taking these. I try to drink raspberry leaf, dandelion and milk thistle tea. I will speak to my family doctor about having a surgery?, Should I have a surgery? What do you think? What herbs do you suggest? I hope you or someone out there can help. Thank you again for this informative video. Take care and I hope to hear from you soon. Sorry for the long message. 😊
Hi Taneisa, thank you so much for getting in touch and telling me your story. I can't imagine what you have been going through over such a long time! It would be best to talk to your doctor about surgery. I could propose a recommendation, however I would not feel comfortable in doing so without a proper assessment of your medical background and nutritional status. If you would like to work with me, you can book in for a consultation through this link - www.melaniemcgrice.com.au/booknow
I'm not sure if I have endometriosis but I have extremely painful periods.. like excruciating pain. I was wondering how long you need to eat an anti-inflammatory diet to see results? Like if I started two weeks before my period would it be beneficial or pointless? Does it need to be all the time?
Thanks for this loads of information I never knew...I have endometriosis had a hysterectomy still have 1 functioning ovary so still have to deal with endometriosis I will be trying your plan again thank you
This was very helpful! One thing: please don't recommend people with endo to consume soy! Because it is an estrogen-driven disease, phytoestrogens (which soy contains) are harmful. Still, thank you!
@@NourishwithMelanie Sorry, what kind of response is this? Im online right now looking for help with my endo pain and this doesn't tell me anything about the soy argument.
This isn't accurate - soy contains a similar chain substance but it is not actually the same as our own hormones; In fact, eating soy can block some of the receptors temporarily, making is a great food for making sure you don't absorb too much! There is a good amount of info on this out there 👍 keep researching peeps, and keep healthy 🤟🤟🤟
@@KarleeHankin Super great discussion! I've actually been questioning this theory lately for that very reason- so as a scientist, thank you for calling it out! Have you found any good studies illustrating the downstream effects of phytoestrogens on estrogen receptors. I.e, Do phytoestrogens act like competitive inhibitors to the receptors or agonists? There are also other considerations, like WHICH estrogen receptors do phytoestrogens act on? Endometrial? Breast? Bone? Sometimes an estrogenic substance, like endocrine disruptors in plastics/pesticides and possibly phytoestrogens act only on a subset of these receptors, not all. If they DO NOT act on endometrial receptors, maybe it's phytoestrogen-specific, like phytos from one plant over another might be more/less beneficial. I haven't been able to find anything on this in the past few months but I'm still on the hunt! Hoping to advance this field someday. Thanks
I'm getting ready to! I'm so sick of living in pain. I'm not trying to get pregnant, I just wanna rip out my uterus cuz I hurt so bad! 🤣🤣 I see the GYN again march 10th to hopefully schedule surgery. But in the meantime I want to start this diet. Thanks for the tips!
@@NourishwithMelanie thanks Melanie. I have heard that it's imperative to stop dairy products to stop bloating,also vegan diet is recommended. Do clarify on this
Can endometrosis cause acne too? I hv tried everything for acne nothing works it was 3 years back when I diagnosed with the endometrosis and till then I can't get rid of my acne it's been 3 years since i hv been suffering from stubborn acne and ovbiously the pain of endo,this chronic disease stole my self confidence becos of acne I cut off all relatives and friends this made my life terrible
Grains are a huge cause of inflammation. At least the greens in the United States are. I heard grains in Europe are safer and healthier. But I wouldn't know for sure because I live in the states. So if you live in the States you're better off giving up all grains.
Tbh if you have endo it’s a good sign you have gluten intolerance and dairy intolerance. Some people are intolerant to avenin and oryzenin and some aren’t. Cut out the obvious stuff first, see how you go. Dr Peter Osborne’s book is Fantastic and helped me hugely.
What's your opinion about using milk thistle for endometriosis I made a research and milk thistle is good but some says you should not take it when you have endometriosis so I'm confused since I started taking it already and it's kinda expensive and I don't want to go to waste.
Hi, I have been diagnosed with endeometriosis cyst,I have tried diet, medicine ,was on vissane for 6 months,it has helped me but I planned to go for an laproscopic surgery, i hve recently got fibroids and pcod,I haven't got my periods from past 2 months ,from past 2 days I feel heavy bloated and twings in my lower abdomen my pregnancy test is negative,my bp had shooted 150 suddenly,can u pls suggest an diet to control this.i wld be thankful stay safe stay blessed.
Hi Gazala, I am so sorry to hear all what you have been going through. Have you had a look at some of my other videos on PCOS and fibroids? Try watching these as well and see if you can make some of these dietary changes. Otherwise I would also recommend seeing a dietitian for a tailored plan for your conditions
@@NourishwithMelanie hi, I have done some diets but most of dietitian have no idea about endeometriosis,I have recently started an diet plan what are best supplement which can help me?or should I go for laproscopic surgery.
I have IBS and Gerd and possibly endometriosis. I'm on disability support and living in a group home. They supply the food which is full of high processed food and mostly sugary foods. I have been drinking dairy free and lactose free meal replacements for 2 weeks now
I am diagnosed with chocolate cyst of ovary, ovary enlarged 4.4×2.7×3.3cm, if i go with a healthy keto diet...will it be good? I will take omega3 suppliments, anti oxident supplements... Few fruits aswell...will it be enough?
Thank you for this video! On a sidenote, I'm getting better and better at guessing where in Australia people are from. I watched your video and thought, 'hmmm, that to me sounds like a sparkling, cosmopolitan, well-educated Melburnian'. Am I right? :D The UK and The States have such distinct regional accents but Australia's a tricky one. Thanks again for this video, much appreciated.
@@NourishwithMelanie WOOHOO! Another useless skill to put on my CV: guessing regional accents of Australians. I'm fascinated when some aspirational and insecure Japanese people leave small towns and move to Tokyo and feel embarrassed when someone there can spot their own 'country mouse' accent. That will be the super-advanced level of accent spotting for me. Wow!
I'd suggest booking a consultation with a pregnancy dietitian to get personalised advice on this. Then they can work with your GP to provide the best plan for you.
Hi mam@nourish with Melanie I regularly take sunflower seeds flaxseeds n watermelon seeds n pumpkin seeds... will they have any adverse effect on endometriosis...plz reply mam
Thanks for the video. Some great info, I’m currently on a whole foods vegan diet for the last three weeks and it was the first time I didn’t need to take pain killers for the start of my period. I’m a little confused though when you said not to eat grains as they cause inflammation, but then you mentioned you can have whole grain breads. Can you clarify the style of whole grain bread you mean please? 🙏🏼
I was thinking this too, as on other videos I have heard to cut out grains and dairy. Although I would find it really difficult not to have any brown rice and carbs of that nature.
I did my 2nd liproscopic surjort for endometriosis..plz tell me how can i controll my pain with food..every time i m in pain..want to conceive so did not remove overies
I'm so sorry! I can't imagine the pain. I hope the video gave you some tips. Otherwise you can find the blog here - www.melaniemcgrice.com.au/endometriosis-diet-tips/
So I was given pills for my endometriosis for 63 days daily and have 3 days gap and repeat. This way I wasn’t getting periods and no pain too but I’m not sure if that’s fine to do or I will see problems in future ? I did once miss my pills few times which caused a lot of pain in result! And yeah I’m 21 and the endometriosis is in my ovary, overall I’ve been on my pills for 9 months now
To really be able to individually assist you with your endo symptoms, I would recommend you booking a consultation with a women's health dietitian :) you can book here - www.melaniemcgrice.com.au/booknow/
I checked many studies recently. The problem is not tofu, but bad soy and chemicals in tofu. Avoid Tofu made of GMO soy. Otherwise, organic tofu is actually good for Endo. Hope this is helpful.
I just found out i have it. No wonder i wasnt getting prengant now that me and husband want a second child😭 is there a chance to get pregnat? I need to know some docs dont give you all the answers or details been dealing with strange period for almost 2 years😭😭
They dont tell because they dont really know,.... I got endometriosis to. I believe this info is more helpful for you,... also type ”his name” and ”endometriosis” and you find more from him ,.... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-yINSNtpCX2Q.html also check out Dr David Brownstein and what he have to say about ”iodin why we need it and why we cant live with out it”. You most likely have hormoneproblem (or you would not have the endometriosis) and that is a thyroide issue. Dr David also have a book about the Thyroide. I have some more information for you if you find this information interesting. Im from Sweden and have no conections or benefits from this doctors,... just want to help others as this information helps me get better 🤗🥰
If fibre can help to reduce excess oestrogen from the body, could eating a very high fibre diet (e.g. someone on a vegan diet that could be eating 2-3x the AI of 25-30g) cause LOW oestrogen levels in the body?
There’s not a lot of research on it, but yes, it could potentially do so. (See the study by Gaskins et al in the American Journal of Clinical Nutrition).
Unfortunately there is no conclusive answer to this question. Some women may be sensitive to dairy and may be dependant on the overall nutrition quality of their diet. As always, I would recommend a comprehensive nutrition assessment with an accredited dietitian.
It is very common that women with endometriosis undergo surgical procedures to ease their symptoms. I would recommend listening to the advice of your healthcare team :)
Super helpful, have been following a lot of these recommendations and feel better bit by bit. Do you have any food suggestions for cramps? I heard pineapple juice and almonds were good, but I was curious on your thoughts or favorites. Great content, thanks! Xx
Great video, but you mentioned to avoid high GI foods and focus on choosing Low GI foods such as sweet potato, Oats barley.. but pasta? 🤔 You mean made from quinoa...rice. ?
The research is limited and unclear at this point on how smoking and excessive alcohol effects endometriosis. However, for overall health it is best to reduce smoking and drink in moderation (outside of pregnancy).
Maam I had surgery for 2times in last 4yrs...I m now 30...trying to conceive ...milk and curd is helpful or harmful for me?....and there is any good effect of vaginal steam for my case?? Plz help me maam...I m so much frustrated for severe endometriosis
Hi Melanie. Thank you for the informative and helpful advice. I have endometriosis and abit of PCOS. I've had two invasive surgeries but now the cyst have come up again. Have you heard about SINOPOL? I was advised to take that
Hi Nicoleen! Unfortunately I cannot give advice on specific medications and supplements without understanding your medical history. I hope you were able to reach out to a women's health professional for more advice :)
I got endometriosis to. I believe this info is more helpful for you,... also type ”his name” and ”endometriosis” and you find more from him ,.... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-yINSNtpCX2Q.html also check out Dr David Brownstein and what he have to say about ”iodin why we need it and why we cant live with out it”. You most likely have hormoneproblem (or you would not have the endometriosis) and that is a thyroide issue. Dr David also have a book about the Thyroide. I have some more information for you if you find this information interesting. Im from Sweden and have no conections or benefits from this doctors,... just want to help others as this information helps me get better 🤗🥰
Yes ,... listen to this and make your own conclutions . The education for doctors only includes getting rid of your/our symptomes ,... and that messes up everything in your bodey. I got endometriosis to. I believe this info is more helpful for you,... also type ”his name” and ”endometriosis” and you find more from him ,.... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-yINSNtpCX2Q.html also check out Dr David Brownstein and what he have to say about ”iodin why we need it and why we cant live with out it”. You most likely have hormoneproblem (or you would not have the endometriosis) and that is a thyroide issue. Dr David also have a book about the Thyroide. I have some more information for you if you find this information interesting. Im from Sweden and have no conections or benefits from this doctors,... just want to help others as this information helps me get better 🤗🥰
Nice video mam, my wide was suffering from the symptoms of Endometriosis and try few medicines for no relief, thank god after following your Endometriosis diet tips and used Endometriosis care pack of planet ayurveda for last 6 months and she have very good relief
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Hello! Thank you for loads information.I tried for 6months to get pregnant.but i did't get.I just found out I have endometriosis stage2 last month.I have got injected a week and took medince a week.After that, I had my ultrasound scan again.But still have endometriosis. Should I get surgery,plse advice me.Hope your respond.Thanks so much!
Hi Hom, So very sorry to hear your troubles on trying to get pregnant. I would highly recommend you seeing a women's health dietitian for individual advice on this! You can book here - www.melaniemcgrice.com.au/booknow/
There's no research on either of these diets and endometriosis, however I wouldn't expect them to help since they are both low in fibre and fibre is known to assist with excreting excess estrogen out of the body
I can only do decaf now, but that's because of my bad anxiety. However, I'm not sure of this is true or not, I've heard that endo and anxiety go hand and hand. Who knows? There's not enough research for it. :-(
Have you ever tried herbal medications it worked for me permanently cleared with no side effects whatsoever with the help of Dr Mabosa herbal on RU-vid
Hello Jomar :) It seems like Omega 3 foods and potentially supplements may aid in reducing pain in those with endometriosis. Try increasing the amount of fish, nuts and seeds.
They’re fine to include as per usual recommendations. Choose low fat options unless you’re trying to conceive. If you struggle with lactose, use cheese, yoghurt or lactose free milk.
FODMAP is an acronym for different types of sugars that may cause some gut problems for some as they are not digested very well. These sugars are found in a variety of foods and a low FODMAP diet may help relieve gut symptoms.
Yes if the surgery does find endo, I'm not sure I will be able to stick to a plant based diet. I will need some meat at the very least. Will give this a try if it is the case 😎
@@NourishwithMelanie meat is the best healer. It is our greatest ally. A great book is Sacred Cow which goes in depth about how meat truly acts insides of our bodies and how cows will heal soils.
Hi there, have you thought about this kind of diet plan called the Okibetonic Secrets? My sister says it helps people lost tons of weight. Is that possible? I also heard many great review about this diet plan. Thoughts?
My cooworker laughed when I told them I was gonna lose fat with just implementing Okibetonic Secrets, but after I showed these people extraordinary effects after I used it they're begging me to tell them about it. Of course I won't tell them the detail about this diet plan, hahaha
