Over the Australian Summer months I’m publishing 3 ‘reading lists’ for different topics, where I into the archives looking for articles on the topic and briefly summarise the content.
In this reading list I’m looking at specific nutrients and how they can help reduce your Endometriosis symptoms. Here are 8 articles, each on a specific nutrient.
N-Acetylcysteine – a key supplement if you’re trying to fall pregnant
For many women, seeking an explanation for why they are not able to fall pregnant is the time they get their Endometriosis diagnosis.
These are some worrying statistics:
- Between 25 and 50% of women who have difficulty falling pregnant have Endometriosis; and
- Between 30 and 50% of women with Endometriosis have fertility problems.
The supplement N-Acetylcysteine, or NAC, plays an important role in improving fertility outcomes for women with Endometriosis. Firstly, what is it?
Read the full article here: https://theendometriosisnutritionist.online/articles/n-acetylcysteine-a-key-supplement-if-youre-trying-to-fall-pregnant/
Why I recommend you take palmitoylethanolamide, or PEA to reduce pain
I know, what a name! I can’t pronounce it or type it quickly, so I’m just going to call it PEA.
It is a compound that our bodies produce when it is needed to help regulate pain and inflammation. It is found in both the central nervous system and in immune cells. And many foods, like mild, beans, peas, tomato, alfalfa, corn, soy and peanuts also contain it but not in enough quantities to be able to provide any therapeutic benefits.
The main therapeutic benefit of PEA in managing Endometriosis is pain reduction (chronic pelvic pain, migraines, period pain, ovulation pain). So how does it do that?
Read the full article here: https://theendometriosisnutritionist.online/articles/why-i-recommend-you-take-palmitoylethanolamide-or-pea-to-reduce-pain/
Nutrients under the microscope: selenium, garlic and coenzyme Q10
The three nutrients under the microscope this week are selenium, garlic and coenzyme Q10.
Selenium is another powerful antioxidant and women with Endometriosis tend to have lower levels of it in their system. It is an anti-inflammatory and helps to regulate the immune system.
And in the liver, it is involved in removing oestrogen from the body.
Read the article here: https://theendometriosisnutritionist.online/articles/nutrients-under-the-microscope-selenium-garlic-and-coenzyme-q10/
Nutrients under the microscope: zinc and resveratrol
There are various nutrients that contribute to either improving your digestive or your immune system. Over the next 4 weeks I will look at some supplements that may be helpful with your symptoms.
Zinc is a mineral that has been well-tested in relation to the immune system. It is needed for the normal, healthy development of various immune cells and a zinc deficiency makes cytokines function less effectively.
It has important role in regulating the immune system. It is also a powerful antioxidant. It strengthens cells’ membranes, so they are less vulnerable to free radical damage.
It can also help heal damaged endometrial tissue. And finally, a zinc deficiency can affect your fertility.
Read the full article here: https://theendometriosisnutritionist.online/articles/nutrients-under-the-microscope-zinc-and-resveratrol/
Nutrients under the microscope: Retinoic Acid and Omega 3
Today’s nutrients under the microscope are retinoic acid and omega 3.
Retinoic Acid is created from vitamin A and plays an important role in the immune system, the reproductive system and in the control of sleep.
There is some indication that beta-carotene (the food version of vitamin A) can help tone down the activity of oestradiol, which could help reduce the risk of ovarian cancer resulting from ovarian Endometriosis.
Although there are great food sources for vitamin A and beta-carotene it may be useful to take a supplement to get back to healthy levels.
Cod Liver Oil is the best source of retinoic acid/vitamin A. It has the added benefit of containing essential fatty acids, which may reduce the ability of endometrial cells to survive. And it also contains Vitamin D which plays a key role in the immune system.
Read the full article here: https://theendometriosisnutritionist.online/articles/nutrients-under-the-microscope-retinoic-acid-and-omega-3/
13 Signs that you might be vitamin D deficient
Many women with Endometriosis are vitamin D deficient. Maybe you don’t spend enough time outside in the sun, or when you do, you are ‘covered’ up with clothes and sunscreen to prevent skin cancer. How does this affect your Endometriosis?
Let me start with a fun fact about vitamin D: it is actually not a vitamin, but a hormone!
Most of us know that vitamin D plays an important role in bone growth, by carrying calcium to the bones. But more importantly for you and your Endometriosis is that it helps to regulate the immune system.
Studies on the role of vitamin D in the immune response have shown that T cells and B cells (key cells involved in the immune response) are able to process and respond to vitamin D. That means that vitamin D can help protect against infection.
Read the full article here: https://theendometriosisnutritionist.online/articles/vitamin-d-deficient-13-signs/
Iron deficiency and how to get the most iron out of your diet
Iron deficiency is very common amongst people with Endometriosis. There is a bit of a vicious cycle between iron deficiency and heavy and long bleeds during your period: heavy and/or long bleeds increase your iron deficiency, and iron deficiency causes longer and heavier bleeds.
Iron plays a very important role in many body processes, such as energy production, immune function, regulating body temperature and muscle performance. Your body needs it to make DNA, enzymes and red blood cells, to transport oxygen around your body, and for metabolism.
Your first defence against iron deficiency is to make sure your diet contains good levels of iron. And that’s where things get a bit tricky.
Read the full article here: https://theendometriosisnutritionist.online/articles/iron-deficiency-and-how-to-get-the-most-iron-out-of-your-diet/
How to get enough calcium from your diet if you’re cutting out dairy
One of the key strategies I recommend to reduce your Endometriosis symptoms is to remove dairy from your diet (read more about why here). But for most of us, dairy is our main source of calcium in our diets, and you may be worried that without dairy, you won’t get enough calcium.
So in this article I’ll explain the importance of calcium and how to still get plenty of this important mineral from your diet even if you don’t have diary.
Let’s start with why we need calcium.
Read the full article here: https://theendometriosisnutritionist.online/articles/how-to-get-enough-calcium-from-your-diet-if-youre-cutting-out-dairy/
If you want to have personal chat with me about your options for improving your fertility, book a free 30-minute Endometriosis SOS Call.