Promoting A Healthy Lifestyle
Although there is no known cure for Endometriosis, maintaining a healthy lifestyle is one step towards less pain. Endometriosis is strongly effected by hormones, which are effected by what you eat and how you take care of your body.
Dealing with Endometriosis, often means dealing with pain, which makes it hard to find motivation to "get-fit." However, exercising is the best thing that you can do for your body!
Find a partner or group to work out with. The best way to remain motivated is to have someone to encourage and support you.
Participate in a fitness challenge with family and friends. The thrill of competition will motivate you to work harder!
Track Your Progress
Use web tools to help you track your progress.
*MyFitnessPal *LiveStrong - My Plate
Foods to Avoid
Avoid alcoholic and caffeine beverages.
Fried foods, refined sugars and saturated fats.
Foods to Enjoy
During menstruation, fiber helps relieve gas and bloating as well as reduce the level of estrogen circulating in your body. Foods rich in fiber include:
During menstruation, prostaglandins help the body break down endometrial cells for discharge. Omega-3 fatty acids are especially important if you suffer from endometriosis as they increase your body's production of PGE1, helping to manage painful symptoms. Try to increase your intake in:
Meat and dairy products provide your body with calcium and protein, making them an important part of a healthy diet. These food groups stimulate the production of PGE2 and PGE2a, which aggravate endometrial and menstrual symptoms. You may therefore benefit from eating less of them if you have endometriosis. It is important to find alternative sources of the nutrients in dairy to meet your daily needs.
Do you have a great recipe to share?
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Want to truly live a healthy lifestyle? Educate your self on the many things that you consume, and how they affect your body!
Below are several #EndoFriendly recipes:
"Fruit-Your-Way Parfait" by @HerYellowRibbon
Ingredients: Fruit, Yogurt (Honey/Nectar and Granola)
"ENDo Cupcakes" by @humblepieface
Ingredients: Betty Crocker Gluten-Free rice flour blend & cookie mix
I used this cake mix for my friends daughters birthday. She was on a low fat diet after her surgery and couldn't eat regular cake. So I followed the directions on the box but separated the eggs whites from the yolks but setting the eggs in hot water in a bowl for about 10 minutes. Slightly cracked the egg to make a small hole so the egg white could fall out of the shell without the yolk. The cup cakes tasted great!
Great Recipe Books
Move Over Sugar | By: Lorna Jane
Featured #EndoFriendly Recipes
Banana Oatcakes (Serves 2) by @friendlylittlekitchen
Ingredients: 1 ripe banana, 1 egg, ½ cup soy milk (or milk of choice), 1 tbsp. natural yoghurt, 1½ cups rolled oats, 1/3 cup almond or walnut meal, 2 tsp. cinnamon, and a pinch of salt
Homemade Chai Spice Mix by @nicolacarroll89
Ingredients: 1 tbsp. cardamom pods, 3 star anise, 4 whole cloves, 1 tbsp. ground cinnamon, ½ tsp. ground nutmeg, 1 tsp. ground ginger, and 1 tbsp. ground coriander
Protein Banana Bread by @tiyana21
Ingredients: 1 cup almond milk, ½ cup protein powder (banana or vanilla) , 2-3 ripe bananas , ½ cup egg whites , 4 tbsp. coconut flour
pinch of baking powder, ¾ cup pitted dates (or about 5-6 medjool dates) , 1 tbsp. vanilla essence , ½ tsp. cinnamon , and 1 ½ cup of nuts (pecans or walnuts).
Click here to download the "Move Over Sugar" recipe book.