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tandc90 wrote:

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I'm recovering from major surgery for endometriosis (AGAIN; this is my third surgery for it). They had to slice me from stem to stern this time to get it all and my bowels were all kinked. Brrrrr. :X

Without going into all the details my research indicates I need to eat a lot more veggies than I do, which is something I was planning on doing anyway long before this surgery happened. So, I was wondering if anyone here could recommend some good websites or cookbooks with good veggie recipes? I'm not going full vegetarian, just trying to eat significantly less hormone-laden meat and a lot more veggies and beans.

This what help me~

Endometriosis is an estrogen-sensitive condition, but the painful menstrual cramping that occurs is predominantly due to prostaglandin synthesis in the body. Prostaglandins are naturally occurring fatty acids, which are derived from dietary sources. The body can produce different types of prostaglandins through a complex series of pathways.

There are the 'good guys' and the 'bad guys' of the prostaglandin group. The goal of a controlled diet is to block the 'bad guys' for their negative actions on the body, and increase the 'good guys' for their opposite and beneficial actions. The action of the bad guys is to increase uterine contractions, and the good guys have a soothing effect. By changing the types of oils that are taken into the diet, the production of the good guys can be stimulated, which helps with uterine relaxation. These oils are composed of omega-3 fatty acids, which lead to positive prostaglandin production. Excellent sources of the omega-3 fatty acid producing oils are:

• evening primrose
• Walnut oil
• flax seeds/oil

It is also important to decrease intake of those fatty acids that will stimulate the bad guys which are found in saturated fats, butter, animal and organ meat, lard.

In addition to decreasing bad fat intake, the diet should also consist of high fiber. Not only does this help with good digestion, but it is also thought that a diet high in fiber can decrease total circulating estrogens. It is recommended to incorporate 25 grams per day of fibre. Good sources are:

• whole grains excluding wheat and rye
• beans, peas and pulses
• brown rice
• vegetable and fruits
• oatmeal

The following foods are recommended to modulate estrogen levels by incorporating one or two servings a day:

• mustard greens
• broccoli
• cabbage
• turnips

FOODS TO AVOID

• wheat * - this includes breads, cakes and pasta products, all based on wheat
• red meats - promotes negative prostaglandins
• refined and concentrated carbohydrates - bread, flour, cakes made from refined flours
• refined sugars and honey - causes inflammatory reaction
• alcohol - consumes vit B stored in the liver
• caffeine which is found in tea, coffee, soft drinks -increases abdominal cramps and increases estrogen levels
• chocolate - as it contains sugars
• dairy produce including all milk and cheese - inflammatory
• fried food, margarine and hydrogenated fats - can stimulate negative prostaglandins
• soy products and soy protein products - tamari can be used in small amounts
• tinned and frozen packaged foods as little as possible
• additives and preservatives - increase chemical load on the system

Note: Meat, dairy and eggs, promote the pro-inflammatory prostaglandins.

FOODS BENEFICIAL FOR THE IMMUNE SYSTEM

• beans, peas, lentils
• onions
• garlic (raw or lightly cooked)
• carrots (contain beta-carotene)
• live yogurt (good for healthy intestinal flora)
• rhubarb
• seeds and sprouted seeds
• ginger
• green tea

HORMONE REBALANCING

Foods containing natural plant sterols (phytoestrogens) can be helpful. They are thought to block the estrogen receptors, so in turn excess estrogen in the body cannot 'lock-in' to these receptors. These include:

• peas, beans and pulses
• red and purple berries
• garlic
• apples
• parsley
• fennel
• brassicas: cabbage, cauliflower etc
• nuts and seeds
• celery, carrots
• rhubarb
• sage

VITAMIN AND MINERAL SUPPLEMENTS

Although the best source of vitamins and minerals is through a well balanced diet, many foods today are depleted in these vital trace elements. Today, most of us need to supplement our diet with some of the vitamins and minerals that our bodies need to function optimally.

The following is a list of supplements that will help women with Endometriosis:

• Magnesium - is a mineral and is believed to ease cramping with menstruation
• Zinc - is essential for enzyme activity, helping cells to reproduce which will help with healing. Zinc is also reported to boost the immune system and helping to create an emotional sense of well-being
• Calcium - levels of calcium in menstruating women decrease 10 to 14 days before the onset of menstruation. Deficiency may lead to muscle cramps, headache or pelvic pain.
• Iron - women with Endometriosis tend to have very heavy periods which can lead to an iron deficiency. This can lead to anemia which is characterized by extreme fatigue and weakness.
• B vitamins - these are important for the breakdown of proteins, carbohydrates and fats in the body. B vitamins are reported to improve the emotional symptoms of Endometriosis, and have proved helpful in dealing with PMT
• Vitamin C - is well known for helping to boost the immune system and help provide resistance to disease. It is also used in the body to build and maintain collagen within the body.
• Vitamin A - is another immune system booster
• Vitamin E - plays an important role by increasing oxygen carrying capacities and also strengthens the immune system
• Selenium - when taken together with vitamin E has been reported to decrease inflammation associated with Endometriosis, as well as immune system booster.

OTHER USEFUL SNIPPETS:

• Certain vegetables have substances that activate liver enzymes and help the liver to detoxify chemicals. This allows the liver to eliminate excess estrogen from the body more effectively. These vegetables include: broccoli, cauliflower and brussel sprouts.
• Auto immune diseases are thought to be triggered by free-radicals in the body, which could be an added factor in Endometriosis. Free radicals are destructive molecules and are found naturally in the body but can be made worse by pollution, stress, illness and smoking. There are minerals and vitamins that will help to fight off these free-radicals because of their antioxidant properties, including: vitamins A,C,E, CoQ10, selenium, vitamin B complex, as well as specific supplements being sold specifically as Antioxidants.
• It is very common for women with Endometriosis to suffer from Irritable Bowel Syndrome. I used to suffer from it myself, and it took quite a while to define which foods would trigger it off. These triggers can vary from one woman to another. Even simple things like drinking a hot drink when it was too hot would trigger it off in me. You need to really pay attention as to what your own subtle triggers are, as well as which foods will set it off.

TO SUM UP

• increase omega-3 fatty acids
• avoid meat, dairy products, wheat and sugar
• increase fiber
• modulate estrogen
• avoid caffeine and alcohol
• avoid refined foods, e-numbers, additives
• minimize or avoid soy products as they contain high levels of phytoestrogens, and soy contains a particular toxin which seems to be particularly detrimental for women with Endometriosis
• peel fruit and vegetables to remove toxic chemicals
• eat organic produce wherever possible
• drink lots of filtered or mineral water

Recipes for the Endometriosis Diet

If you are to change your diet to help deal with Endometriosis then there will be many changes in the foods you can and cannot eat.

As you can see by the advice above, there are many foods you are advised to leave out of your diet completely, especially if you are to reap the benefits.

These main foods are:

All red meats, wheat and wheat products, sugar, all dairy products, caffeine, additives and all refined and convenience foods.

The prospect of adjusting your diet so radically may seem somewhat daunting. You may be wondering and concerned about:

• what on earth you are going to eat - mountains of plain vegetables, piles of fruit, gallons of plain water
• how do you have variety in your diet
• how do you find recipes which are still enjoyable and tasty, but still suitable fo a diet for Endometriosis
• how do you plan meals so that you do not become utterly bored with your diet

There are many wonderful recipes you can use, and the hard work has been done for you

http://www.endo-resolved.com/diet.html

tandc90 wrote:

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Thanks, Wildcard. I'm registered at that forum and checked the cookbook out at the library and plan to buy it. I've also started some supplements, including Primrose oil and Omega-3.

Have you been successful in adapting to this diet or do you do a hybrid of it? Anything you want to share I'm interested in. I've been slowly switching over to whole grains, more of the good veggies, less and less wheat/gluten.

Yes I have had success...I take Flax seed oil daily or grind my own seeds, they are rich in Omega-3. I take supplements as well.....As for diet it's not change a lot I have always eating whole grains and vegs, What I have taken out is sweets, sugar proceeds foods . I stop soda pop thing 20 years ago, I still eat meats, not alot buy when I do I bye organic, or hubby hunts, We have chickens so we have fresh eggs. I try not to deprive myself....