Can a diet change help when suffering from endometriosis fatigue?

#Psychology

Endometriosis-related fatigue has a pervasive impact on the functioning of women living with endometriosis⁽¹⁾. It is not simply feeling tired; it's a debilitating exhaustion that can persist despite adequate rest. This type of fatigue is thought to be linked to chronic inflammation ⁽^2,^3,⁴⁾ with its associated pain, hormonal imbalances and blood sugar imbalances⁽^4,5⁾^. The body's overall response to the presence of endometrial tissue outside the uterus, exacerbates chronic inflammation, leading to chronic pain. The pain associated with endometriosis may have significant effect on sleep. It has been found that women with endometriosis not only have a lower pain threshold, but also poorer sleep quality than their peers⁽⁶⁾. In addition to fatigue caused by inflammation and pain, it also causes poor sleep quality. All leading to symptoms of debilitating fatigue.

Excessive menstrual bleeding⁽⁷^,⁸⁾, often associated with endometriosis⁽¹^,⁹⁾, increases the risk of deficiencies of essential vitamins and minerals, iron, magnesium and B12⁽¹⁰⁾. These deficiencies further create a vicious cycle of further exacerbating fatigue.

A specially designed diet and nutrition plan can address some of these underlying factors contributing to endo fatigue.

To reduce chronic inflammation, incorporate foods with anti-inflammatory properties such as vegetables, fruits, and fatty fish high in omega-3 fatty acids ⁽¹¹^,¹²⁾. This also means reducing and eliminating pro-inflammatory foods such as red meat, refined sugars, and ultra-processed foods⁽¹³⁾.

Ensuring sufficient intake of foods high in iron, magnesium, zinc and vitamin B12⁽¹¹⁾ can replenish losses of these key energy producing nutrients caused by excessive menstrual bleeding as well as stress.

Avoiding energy crashing foods, such as sugary and highly processed foods can help stabilize blood sugar levels, preventing the energy crashes that often exacerbate fatigue⁽^4,5).

Dehydration also causes fatigue⁽¹³⁾ . Drinking at least 2 litres of water daily will ensure that you are adequately hydrated. Don’t forget about meal timing. Eating at regular times ensures consistent energy is delivered to your body’s cells.

A well-balanced, nourishing and timely diet can be a powerful tool in your arsenal to managing not only endometriosis fatigue but also many other symptoms caused by endometriosis⁽¹¹^,1²⁾.

REFERENCES:

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Ramin-Wright A, Schwartz A S, Geraedts K, et al. Fatigue – a symptom in endometriosis. Human Reproduction, Volume 33, Issue 8, August 2018, Pages 1459–1465. DOI:10.1093/humrep/dey115.

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Mathias J R, Franklin R R. Neural dysfunction of the gastrointestinal tract associated with endometriosis: a disease of insulin sensitivity. Fertility and Sterility. Vol 77, Supp 1, S25, Feb 2002. DOI: https://doi.org/10.1016/S0015-0282(01)03088-6.

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Wyatt J, Fernando S M, Powell S G, et al. The role of iron in the pathogenesis of endometriosis: a systematic review. Hum Reprod Open. 2023; 2023(3). DOI: 10.1093/hropen/hoad033.

Iron deficiency anemia. National Heart, Lung & Blood Institute.

Bouayed J, Rammal H & Soulimani R. Oxidative stress and anxiety. Relationship and cellular pathways. Oxid Med Cell Longev. 2009 Apr-Jun; 2(2): 63–67. DOI: 10.4161/oxim.2.2.7944.

Lopresti A L. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020 Jan; 11(1): 103–112. DOI: 10.1093/advances/nmz082.

Helbig M, Vesper A, Beyer I & Fehm T. Does Nutrition Affect Endometriosis? Hat die Ernährung einen Einfluss auf die Endometriose? Geburtshilfe Frauenheilkd. 2021 Feb; 81(2): 191–199. DOI: 10.1055/a-1207-0557.

Barnard N D, Holtz D N, Schmidt N, et al. Nutrition in the prevention and treatment of endometriosis: A review. Front Nutr. 2023; 10: 108989. DOI: 10.3389/fnut.2023.1089891.

Libretti, Sabrina, and Yana Puckett. ‘Physiology, Homeostasis’. StatPearls, StatPearls Publishing, 2022.

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