Endometriosis Diet and Foods To Avoid

Food has a huge impact on your hormones and can contribute to hormone imbalances and symptom severity. What you choose to put in your mouth everyday either supports health or can trigger immune and inflammatory reactions in your body. Some of the underlying processes involved in Endometriosis include hormonal imbalance, immune dysfunction (auto-immunity) and inflammation - and the food you eat regularly can impact these.

So much of the food that’s available now is highly processed and devoid of the nutrients your body needs to function optimally. Ingredients such as sugar, refined flours and vegetable oils are cheap for food manufacturers to use - unfortunately their main motivator is profit, not your health! These processed foods are also made to be addictive - another great way to ensure healthy profits!

Focusing your food choices around quality protein, fats, vegetables, herbs and spices is a great way to support happy hormones, support your immune function and reduce inflammation. It doesn’t need to be complicated, just simple real food! You can find a one page guide here.

Some of the main foods that can aggravate Endometriosis and painful periods include -

GLUTEN

Gluten sensitivity has been associated with aggravating auto-immune conditions and inflammation as well as contributing to mood or neurological disorders. There’s also a higher gluten content in modern wheat which can make it harder for us to digest, as well as the use of herbicides such as glyphosate - which impact our digestive, hormonal and immune systems.

You can be sensitive to gluten even if you are not Coeliac and don’t have digestive symptoms! As auto-immunity is likely involved in Endometriosis, it’s also more likely for you to have a higher risk of developing other auto-immune conditions such as Coeliac or Hashimotos (hypothyroidism). It may be worth trialling 1-2 months off gluten and see how you feel, or notice how you feel if you reintroduce it. Look for good quality gluten free alternatives - always read the ingredients as these can still be highly processed or full of nasty ingredients. You can find a list of gluten free foods here.

DAIRY

Removing dairy can significantly reduce painful periods. Modern processed dairy may contain higher levels of estrogens, which may contribute to the already high levels in women with Endometriosis and painful periods. Milk consumption also effects insulin and insulin-like growth factor (IGF-1) which promotes excessive cell proliferation as seen in Endometriosis.

Like many foods there are better quality options and it may also be the quantity you are consuming that’s the issue, especially if you drink a lot of milk. Full fat dairy from grass fed cows is preferred - as the fats reduce the effect on insulin. Other dairy fats such as grass fed butter contain other beneficial nutrients such as fat soluble vitamins and butyric acid.

Traditional dairy is very different from highly processed modern dairy - and how the animals are raised has a big impact on the resulting nutrition. Also milk from cows that produce the A2 protein such as guernsey and jersey cows may be easier to digest than cows milk with A1 protein. However in regards to painful periods it may be worth eliminating dairy entirely for a month or two to assess how you feel. There are many other alternatives such as coconut milk products - but again check the ingredients for added sugars or additives.

SOY

This can make up a large part of vegetarian and vegan diets in the form of tofu, soy milk/yoghurt and meat alternatives, and is also found in many packaged foods. Soy has estrogenic properties meaning it can mimic estrogen in the body and contribute to increased estrogen levels, which are commonly already high in women with Endometriosis.

Again quantity and quality make a difference. Traditionally soy was only consumed as a fermented food in small amounts - such as traditionally made tofu, tempeh and tamari. Many soy products are also GMO so always look for organic soy if you are purchasing.

SUGAR

Sugar is a major contributor to weight gain and also has a negative impact on hormones, immune function and inflammation. Vanity may be a motivator to avoid sugar as it is also ageing and contributes to skin breakouts! Sugar is also cheap and addictive and is found in most packaged foods.

Alcohol is another form of sugar and can contribute to increased cortisol levels - which impact weight and other hormone balance. You can read more here about how to check for sugar content and reduce your sugar consumption here.

VEGETABLE OILS

While vegetable oils are marketed as healthy, most of them are highly processed, devoid of nutrients and rancid due to the processing. While these plant products may have been nutritious and healthy in their original state, the processing they undergoe to become oils or spreads destroys any of the goodness and actually makes them damaging to our bodies! Vegetable oils have been linked to increased oxidation, inflammation and cellular damage.

However the right fats are essential for your health and hormones. Choose good quality cold pressed olive/macadamia/avocado/coconut oils, and you can also add hemp/chia/flaxseed oils to room temperature or cold foods - never heat these ones. Oils are fragile and are destroyed or made rancid (which you can smell!) by heat, light and oxygen. You can watch a video here that explains what to look for when purchasing oils and fats.

While this list may seem like it cuts a lot of food out, it does eliminate a lot of packaged processed foods - but there’s still lots of delicious real foods you can eat! Healthy eating can take a little planning ahead, but there are so many great real food blogs and recipe books to help you out. Some of my favourites are JS Health, Lee Holmes, Sarah Wilson and Pete Evans. It’s all about listening to your body and working out what foods help you feel your best - and then aiming to eat them as much as possible.

Herbs and spices are also a great way to add extra flavour and have many therapeutic effects such as reducing inflammation and supporting immune function. Ginger and turmeric are my top two for endometriosis or painful periods - you can use them in cooking and also drink as teas.

If you’d like more support in making food choices or working on hormone balance I’d love to help you.

Marion McConnell is a degree qualified Naturopath who helps women balance their hormones and get their life back!  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Hormones and Weight

Do you struggle to lose or maintain your ideal weight? Your hormones may be sabotaging your weight loss efforts!

Hormones are messengers throughout your body - instructing your cells and organs - and help regulate many body processes such as metabolism and weight.

Many women have underlying hormone imbalances that cause much frustration in regards to regulating weight.

The most common hormone imbalances that may be influencing your weight include -

THYROID FUNCTION

Many women have under-active thyroid function and lower than ideal thyroid hormone levels (T4 and T3) which regulate our weight and metabolism, along with many other influences particularly on our energy and mood. If you have been told your thyroid is ‘fine’ after a blood test, you may still have an under-active thyroid and can read more here.

INSULIN RESISTANCE

Insulin helps to regulate blood sugar levels and keep them within an ideal range. When the demand for insulin is excessive - primarily from consuming too much sugar, sweet foods/drinks and refined grains - you can become insulin resistant, meaning you need more and more insulin to have the same effect.

This imbalance is mostly associated with diabetes, but is becoming more common, occuring at younger ages and contributes to the development of many chronic health issues. Insulin resistance is also a major factor in polycystic ovary syndrome (PCOS). You can read more about insulin resistance and how to improve it here.

CORTISOL

Many women live in a constant stressed state which results in increased cortisol and adrenaline. Cortisol is protective and energising in acute bursts but our bodies are not designed to handle ongoing stress and will eventually reach burn out. Along the way our ability to regulate weight will be impacted in a number of ways.

Cortisol slows metabolism by impairing thyroid function, may lead to comfort eating or poorer food choices, contributes to other hormone imbalances, impacts gut bacteria balance, and increased cortisol levels are linked to increased abdominal fat cells. Stress impacts every area of our body and managing stress is key to keeping your hormones and weight in a happy balance!

SEX HORMONES

The most common imbalance for women is higher estrogens in relation to progesterone. This estrogenic environment encourages weight to be stored around the hips and thighs, and you may experience other symptoms such as PMS, fluid retention, sore breasts, painful or heavy periods, fibroids and endometriosis.

Many factors can encourage this imbalance especially ongoing stress, use of the Pill and exposure to estrogenic chemicals (skin care, make up, fragrances, cleaning products, plastics and pesticides). Especially as women we can be applying and exposing ourselves to a huge amount of these chemicals everyday!

Estrogen plays a significant role in the regulation of adipose tissue or fat cells, and these cells can also contribute to the production of more estrogen. Optimal liver and digestive function is important in helping your body to remove these excess estrogens.

Hormone imbalances have numerous impacts on weight regulation, and while supplements can help restore hormone balance there are also steps you can take in your daily life to support happy hormones and improve weight regulation.

Here’s my top 5 tips -

• Stress Management to help reduce cortisol. Lack of sleep, caffeine and alcohol can all increase cortisol, while gentle to moderate exercise can help to reduce cortisol. Here are some other cortisol lowering tips.

• Follow a low sugar lifestyle to regulate blood sugar and insulin - you can read more here.

• Include a variety of vegetables and fibre to support digestive health and removal of excess hormones and chemicals.

• Make sleep a priority as this influences other hormone levels and weight regulation.

• Switch to non-toxic products, use glass/ceramic/stainless steel over plastics and choose spray free or organic produce whenever possible.

If you need help assessing your hormones and restoring hormone balance I’d love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

PCOS Diet Guidelines

Most women with PCOS have insulin resistance - which means you are more sensitive to the effects of sugar and your body is less able to deal with it (remove it from your blood stream). This is why one of the most effective ways to improve your experience of PCOS and reduce associated symptoms and health risks is to choose a low sugar lifestyle.

When you ingest sugary foods or drinks your blood sugar increases. Insulin helps to reduce your blood sugar back to ideal levels - your body likes to keep many things within a certain range for optimal health such as your blood sugar and blood pressure. Over time a sugary diet will require more and more insulin to keep your blood sugar in check - and you can become insulin resistant when insulin loses its power - you need more and more to have the same effect.

Uncontrolled blood sugar can have many damaging impacts on health and has been associated with an increased risk of infertility, weight gain, gestational diabetes, miscarriage and pregnancy complications. Even if you are not planning on having children, insulin resistance puts you at an increased risk of obesity, diabetes and heart disease.

However insulin resistance is something you have a huge influence over through the food and drink choices you make.

While official health guidelines recommend 6 teaspoons of sugar per day - I’d say the less you can have the better especially if you are trying to improve insulin and blood sugar imbalances. If you focus on including quality protein, fat and a variety of vegetables - what our bodies are designed to thrive on - you will feel satisfied and find it easier to reduce sugar.

Many women may not be aware just how much sugar they are consuming as it can be hidden in many products - especially those that are marketed as being ‘healthy’. This is why it’s imperative to read nutrition labels, as the wording on packaged foods can be very misleading.

A simple way to check sugar content is to know that 1 teaspoon of sugar is about 4g sugar.

Check the nutrition label under ‘sugar’ to see how many grams are in a ‘serve’ or ‘per 100g’ - then you can work out how much you will be consuming. So if a product has 12g sugar per serve (and the serve is what you would actually eat - sometimes you’d eat more than 1 serve - you need to check how big the serving size is!) then you’d be consuming 3 teaspoons sugar from that product (12g divided by 4g per teaspoon = 3 teaspoons)

Here’s some examples -

Generally if sugar per 100g is under 5g it is a low sugar product. Dairy such as milk and yoghurt naturally contain lactose, so allow around 4g or 1 teaspoon of lactose per 100g/100ml. Also check ingredients to see if they have added other sugars. I don’t advise drinking a lot of milk to my clients (and if you like milk I recommend A2 milk from guernsey and jersey cows as this can be less inflammatory and easier to digest, also look for brands that are less processed), however fermented dairy such as yoghurt and quality cheese are generally ok depending on your tolerance. Hard cheese, butter and ghee have minimal lactose. As with any group of food look for quality over quantity and work out what suits YOU best.

Ingredients are listed in descending order - so the first ingredient makes up the bulk of the product. If sugar is one of the first ingredients - that’s not a great sign.

Also look for foods that contain real ingredients - if you can’t understand the ingredients and there’s lots of numbers and additives - then it’s not good enough for you.

Sugar can appear in many forms including glucose, fructose (other words ending in ‘ose’), syrups, agave, honey and fruits.

Avoid low-fat and diet products with artificial sweeteners - these are chemicals which have been linked to an increase in weight and appetite! Some people prefer stevia and xylitol (from birch) and these can have less impact on your blood sugar, however I prefer to use unprocessed local honey if I need a little sweetener.

‘Natural’ sugars such as honey, maple syrup, dried fruits and coconut nectar are still sugar to your body - so just because it’s ‘natural’ doesn’t mean you can eat a heap of it. Sugars are also found in products such as sauces, dressings and other savoury products where you might assume there would be none.

Here’s another example of nutritional labels on breakfast foods.

If you feel like you can’t live without sugar maybe there are other underlying hormonal imbalances, nutritional deficiencies, poor meal choices, low fat or low calorie diet, or emotional reasons you’re reaching for the sweet stuff? Making sure to include some protein and fat at each meal to help keep you full for longer and help reduce sugar cravings. Deficiencies in iron, B12, vitamin D and an under-active thyroid are common in women and cause fatigue - which is why many women reach for sugar as a quick energy boost.

Supplements such as magnesium, B vitamins and chromium can also help reduce cravings. Some women find going cold turkey is the best way to break their addiction, while others just gradually crowd out the sugary options with more savoury foods. I recommend checking out Sarah Wilson’s books if you need help quitting sugar.

Including fibre from a variety of vegetables will also help regulate blood sugar, as will including some fermented vegetables such as sauerkraut (if tolerated) to support your gut bacteria, which has also been associated with improvements in insulin sensitivity. Cinnamon has also been shown to help regulate blood sugar - you can add this to smoothies, porridge and on top of sweet potato.

Including 1-2 pieces of fresh fruit per day is ok but you may be advised to avoid initially until your insulin resistance improves. Some fruits are lower in sugars such as berries, fresh figs, grapefruit, guava and papaya, while dried fruits are more concentrated and higher in sugars.

Below are some low sugar meal and snack ideas:

• Eggs (fried, poached, boiled, scrambled) with butter and pan fried vegetables. Or an omelette with vegetables and feta or goats cheese.

• Avocado and eggs on 1 piece of sourdough or sprouted bread - with 1-2 forkfuls of sauerkraut.

• Smoothie with berries, avocado, 100% whey or pea protein, hemp/chia seeds on unsweetened milk of choice.

• Overnight oats with berries, nuts/seeds and unsweetened full fat yoghurt.

• Slow cooker meals with meat on the bone and vegetables.

• Roast or steamed vegetables with pesto and protein of choice.

• Hearty salads, Buddha or Nourish bowls with protein and fats/dressings.

• Handful tamari almonds or nuts/seeds.

• Olives and cheese

• Apple slices with tahini or nut butter.

• Boiled egg with sugar free, whole egg mayo (avoid vegetable oils when possible, though this can be hard when buying packaged products).

• Vegetables or nut/seed crackers with hummus or cashew cheese.

• Berries with unsweetened full fat dairy or coconut yoghurt.

NOTE - Look for pasture raised meat/poultry/eggs/dairy products and wild, local fish when possible.

Other lifestyle factors that can improve insulin include

• reducing/managing stress and cortisol,

• getting enough sleep (lack of sleep can increase cortisol),

• movement or exercise, and

• avoiding sugary alcoholic drinks.

If you would like more individualised help treating PCOS, Hormone Imbalances or improving your Nutrition, I’d love to help you.

If you’d like to work with me, you can find out more HERE

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Is Your Thyroid Really 'Fine'?

Do you suspect you have a thyroid issue but have been told your test result is fine?

I see this happen regularly and this week had another client who had experienced the same thing.  Once we tested her thyroid more thoroughly her levels indicated an under-active thyroid and also the presence of thyroid antibodies which indicate auto-immune activity.  If these levels are high enough a GP would diagnose you with Hashimoto's - the auto-immune version of hypothyroidism or under-active thyroid.  This condition is quite common in women, especially if you have a family history of thyroid issues. 

This client had a number of chronic health issues that she'd been struggling with for years, which could all be linked to a suspected under-active thyroid.  These symptoms included constipation, anxiety and fatigue.  Other common symptoms that may indicate thyroid issues include weight gain or trouble regulating weight, brain fog, low mood, feeling cold all the time, low libido and hair loss.

A qualified Naturopath will assess all three thyroid hormones - TSH, T4 and active T3 - which are all needed to properly assess thyroid function.  We also look for 'ideal levels', not just that the result is 'within range'.  Other tests include thyroid antibodies to rule out auto-immune activity, reverse T3 and urinary Iodine.  Many women I see are also low in iron which is also essential for thyroid and immune function. 

Many women have sub-optimal thyroid function - meaning it's less than ideal, but goes undiagnosed as the test levels are still within range - it's not bad enough yet for a 'diagnosis'.  However this is the best time to start supporting your thyroid and body, and working on improving it's function, instead of waiting for things to get worse!  This is where a qualified Naturopath or Nutritionist can help you restore optimal thyroid health before you get to the stage where you may need replacement thyroid hormone medication for the rest of your life.  It's much easier to treat imbalances as soon as possible and prevent disease, rather than waiting for things to become more advanced or chronic.

Quality thyroid supplements can help improve your thyroid function and reduce symptoms.  These usually include herbs such as Withania and nutrients including iodine, selenium, zinc and tyrosine.  Stress and adrenal support, with herbs such as Rhodiola and Rehmannia are also great, as stress and cortisol impair thyroid and immune function.  

It is best to work with a qualified practitioner if you have antibodies or auto-immune thyroid issues so that these levels can be monitored and the correct dosages are prescribed for your needs.  For example, iodine is critical for thyroid function but too much iodine can worsen auto-immune thyroid issues, especially if you have low selenium.  It's all about finding the right balance for you.

Other things you can do to support your thyroid, especially if it is auto-immune based include

• Going gluten free or avoiding a high wheat intake. Gluten can aggravate digestive and immune based issues, and you can be reactive to gluten even if you are not Coeliac.

• Avoid halogens which interfere with iodine and thyroid function. These include bromine found in regular breads, flouride and chlorine found in tap water. Chlorine also disrupts gut bacteria and therefore our digestive and immune function. Use a tap filter that removes these chemicals.

• Work on stress management and include gentle exercise to help reduce cortisol and stress.

• Include seaweeds, seafood and pumpkin seeds for iodine and zinc, and a few brazil nuts for selenium. (Soaked or activated nuts and seeds are easier to digest).

• Avoid eating an excessive amount of raw or uncooked cruciferous vegetables (broccoli, cauliflower, cabbage, kale) due to goitrogens - which may impair thyroid function. Cooked cruciferous vegetables are great and have many disease fighting phytonutrients.

• Limit or avoid soy - a small amount of fermented, organic soy is ok such as tempeh and miso.

• Avoid other chemicals in plastics, fragrances and skin care as much as possible, as these impact hormone levels and our immune system, as well as contributing to disease and cancer risk. Use glass, ceramic, stainless steel and non-toxic skin/body/cleaning products.

If you feel something is not right, even though you've been told your test results are fine, please seek another opinion from a qualified Naturopath or Nutritionist who can assess your health and test results in a holistic and comprehensive way - and help you to improve any imbalances and symptoms before they become bigger health issues.  If you'd like a second opinion or advice from a preventative health care perspective, I'd love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

The Tests Your GP Won't Run - And Why You Need Them!

Have you had tests done with your GP and been told everything's fine - even though you don't feel fine?  This is a really common and frustrating experience for many women!  There are other tests and interpretations which your GP will likely not run, and these can give you the answers you're looking for!

Due to Medicare restrictions and differences in training, your regular blood tests may not be very thorough, and as long as they're within the 'range' you'll likely be told there's nothing wrong - even if your symptoms say otherwise!  

Qualified Naturopath's and Nutritionists can assess your blood results differently and look for optimal levels - not just anywhere in the 'range'.  We also use other functional testing which can give you a better indicator of your nervous system and stress, hormones including thyroid, estrogen and progesterone, and also your digestive function.  These areas have a huge impact on your energy, mood, menstrual cycle, fertility and ability to regulate weight.  Certain tests can help us to see where there are imbalances in your body which can make treatment more specific to your needs.

Some of these tests include other blood tests, such as testing your three thyroid hormones, not just TSH.  Also assessing you have optimal iron levels and iron stores, vitamin D and B12 - which are commonly low in clients.  Saliva testing is used to assess other hormones such as cortisol, estrogens and progesterone, while a stool sample can provide a wealth of information regarding your digestive and immune function - including bacterial imbalances (dysbiosis), how well you're digesting food and levels of inflammation or gut permeability (leaky gut) - which is typically involved in auto-immune conditions, allergies and skin issues.

Higher levels of estrogen are associated with a higher risk of certain disease and cancer including breast cancer - so knowing where your levels are at now and working on re-balancing them can not only help with current symptoms, such as painful or heavy periods, but also help prevent disease in the future.  This is also true of low Vitamin D, high homocysteine, high blood pressure, high blood sugar and their increased risk of disease - but which there's lots you can do to restore your levels to promote good health and prevent disease! 

Unfortunately Naturopath testing isn't covered by Medicare, but we can assess any recent tests you've already had done with GPs and specialists, which can limit further testing costs.  Tests range from around $20 for some blood tests to $100-$400+ for more in depth functional testing. 

As a holistic healthcare practitioner I look at certain tests but also the symptoms you're experiencing - and work with you to figure out which underlying factors are contributing to your symptoms.  Rather than just trying to eliminate a symptom, we look at the underlying imbalances that are contributing to your health concerns - there's usually more than one and rarely one solution that will suit everyone! 

If you'd like to find out more about testing or work on getting to the bottom of your health concerns, I'd love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.