The role of an anti-inflammatory diet in endometriosis

The anti-inflammatory diet is all the rage right now, and that's a good thing. Perhaps this diet will help prevent many illnesses, alleviate pain, and slow down the aging process.
Short-term inflammation is a highly desirable process in our bodies, as it alerts us to potential danger and mobilizes us to fight. This process then begins the process of repairing damaged cells and tissues.
Unfortunately, in the case of endometriosis chronic inflammation persists, which has a very negative impact on our body, immune system, pain sensations, increased estrogen dominance and the formation of new endometrial foci.
One of the important factors that increase inflammation in the body is an inappropriate diet, including overeating, excess trans fats and simple sugars in the diet, and nutritional deficiencies caused by a deficient, or nutrient-poor, diet.
The key assumption of an anti-inflammatory diet is to eliminate long-term inflammation.
An anti-inflammatory diet should be used as a prevention against various diseases, as well as an "antidote" to 21st century diseases.

What are the basic principles of an anti-inflammatory diet?

For an anti-inflammatory diet to yield the desired results, you should follow a few rules. While not overly complicated, they do require some discipline and mindfulness in composing your daily menu:
Make sure you eat regular meals,
Make sure you get an adequate supply of plant protein,
Try to keep your meals low in GI and high in Glycemic Load,
Remember about the high supply of vegetables and fruits,
Eat foods high in polyphenols.

What are the key components of an anti-inflammatory diet?

Omega-3 fatty acids, found in fatty fish, flaxseeds, flaxseed oil, and walnuts, minimize inflammation, relieve menstrual pain, and, as shown survey, women with higher levels of EPA in their blood are less likely to develop endometriosis.
Berries, especially those containing resveratrol, which is a strong antioxidant – blackcurrants, blueberries, and cranberries.
Fish and seafood.
Pods.
Spices with high anti-inflammatory potential according to the ORAC scale: cloves, oregano, turmeric, thyme, cinnamon, basil.
Vegetable oils: olive oil, linseed oil, evening primrose oil, borage oil, blackcurrant oil, black cumin oil.
Nuts and seeds.
Flaxseeds and chia seeds.
Vegetables, especially: beets, broccoli, cauliflower, sprouts, raw carrots (at least 1 per day).
Vitamin D3 is also worth mentioning. It is synthesized in the skin under the influence of ultraviolet B radiation (80–90%) and only 10–20% is obtained from food. Therefore, even the most well-balanced anti-inflammatory diet will not replenish its deficiency. In this case, supplementation is mandatory for most of the year, and often even year-round. Vitamin D3 deficiency exacerbates inflammation and increases the risk of developing endomitosis.

The "small steps" method

Remember, if you are not ready for a radical change in your diet, start with "small steps", e.g.
Replace meat with plant protein twice a week, e.g. lentils or chickpeas,
prepare a spice mixture of oregano, basil, turmeric, pepper, paprika and add it to dishes instead of a lot of salt,
replace butter with hummus, pesto or goat cheese,
start your day with a large glass of water brewed with ginger,
add green vegetables to at least 3 meals: e.g. sprouts, parsley or spinach,
If you're craving something sweet, make a smoothie with avocado, banana, cocoa, berries, and flaxseed. It's incredibly delicious and incredibly healthy. It's also a source of magnesium, polyphenols, and omega-3 fatty acids.
If you want your anti-inflammatory diet to give you the best results, you should also take care of:
sleep – sleep at least 7-8 hours, go to bed before 23 p.m.,
proper hydration – drink at least 30 ml per kg of body weight,
activity – yoga, pilates, stretching, walking – spend 20-30 minutes on it every day.

What should be excluded from the diet for endometriosis?

When switching to an anti-inflammatory diet that helps fight endometriosis, you should limit, or preferably completely exclude, the following foods:
red meat,

• wheat (sometimes whole gluten),
• trans fats,
• large amounts of salt,
• simple sugars,
• fast food,
• alcohol,
• corn.

From my observations, the Mediterranean diet best embodies this eating pattern. In 2023, the Mediterranean diet was selected by US News & World Report as the best diet in the world.
In an anti-inflammatory diet for endometriosis, I suggest the 90/10 regimen:

• 90% of the so-called "pure bowl",
• 10% permitted deviations from the diet.

In my opinion, this is the perfect proportion for maintaining a good relationship with food.

What are the benefits of an anti-inflammatory diet?

It helps regulate blood sugar levels (very helpful in treating/preventing insulin resistance). Insulin resistance in patients with endometriosis further exacerbates inflammation and estrogen dominance.
It minimizes the amount of free radicals produced by physiological processes and exposure to environmental factors. These free radicals cause oxidative stress, which often leads to cell damage or death.
Improves the condition of the skin, hair and nails.
Affects energy levels throughout the day.
I used to drink snow.
Supports the functioning of the digestive system, especially the liver and intestines (disturbed functioning of the intestines and liver in women suffering from endometriosis interferes with the removal of excess estrogen).

Endo Health Pyramid.

Below you will find the Endo Health Pyramid, containing key dietary elements and lifestyle change tips:

Źródła:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
https://pubmed.ncbi.nlm.nih.gov/22261128/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7326593/
https://pubmed.ncbi.nlm.nih.gov/25539770/
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https://pubmed.ncbi.nlm.nih.gov/22228951/