Endometriosis

Endometriosis is a chronic condition where tissue similar to the lining of the womb is found elsewhere in the body.

FOODS TO EAT MORE OF

• Fruits: apples, apricots, blueberries, cherries, grapefruit, strawberries
• Vegetables: arugula, beets, broccoli, cabbage, collard greens, kale, peas, red & green bell peppers, romaine lettuce, spinach, squash, sweet potatoes, watercress
• Barley, fish (especially salmon), beans, nuts, oats, olive oil, seeds, tofu, whole grains, soy yogurt
• Turmeric

FOODS TO AVOID OR MINIMIZE

• Red meat & dairy products
• Sugar, yeast, coffee, alcohol
• Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivities for those with endometriosis are wheat & dairy).

ESSENTIAL OILS 

• Melrose, clary sage, geranium, nutmeg (compress on abdomen, bottom of feet)

HERBAL

• Calendula, chasteberry, dandelion leaf & root, evening primrose oil, German chamomile, meadowsweet, passionflower, rosemary, turmeric, valerian

NATURAL

• Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food; take in the morning)

YOGA / MEDITATION THERAPY

• Yoga For Pelvic Pain, Endometriosis & Fibroids (45 minutes - BrettLarkinYoga)
• Yoga for Endometriosis, Fibroids and Pelvic Pain (50 minutes - _its_yana)

SUPPLEMENTS

• Calcium/ Magnesium: 500 mg calcium 4 times daily; 500 mg magnesium twice daily (use this dose only during menstruation)
• ​Chasteberry: 225 mg extract 3 times daily (also called vitex, should contain .5% agnuside)
• Dong Quai: 200 mg or 30 drops tincture, 3 times daily (should contain .8-1.1% ligustilide)
• Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once a day)
• Lipotropic Combination: 1-2 pills 3 times daily (should contain milk thistle, choline, inositol, methionine, dandelion, and other ingredients)
• Magnesium & Malic Acid: 300-800mg magnesium citrate or gluconate plus 2400 mg of malic acid daily (take with food; reduce if it causes diarrhea). Can take 4+ weeks to notice results
• Melatonin: 103 mg daily for up to 3 weeks (consult a physician if taking longer than 3 weeks)
• Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)
• Vitamin E: 400 IU twice daily (check with doctor if taking anticoagulant drugs)
• Wild Yam: 500 mg twice daily (take with food)

MIND-BODY CONNECTION​​

• Represents the connection between your inner values and your external behavior.  Look at where your lifestyle contradicts your internal thoughts about what is right.
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Golden Milk (LC GF VG VT)

Peach-Berry Smoothie (LC GF VT)

Tropical Smoothie (LC GF VG VT)

Mega-Greens Smoothie (GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Strawberry Banana Smoothie (GF VT)

MAINS

Asian Broccoli & Rice Bowl (LC GF VG VT)

Buddha Bowl (GF VG VT)

Chickpea Wraps (LC VG VT)

Curry Noodle Stir Fry (LC VG VT)

Instant Pot Chickpea Curry (LC GF VG VT)

Noodles with Peanut Sauce (VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Tilapia with Balsamic Brown Butter (LC KT)

Vegan Mac & Cheese (LC VG VT)

White Bean & Spinach Soup (LC GF)

Bean & Veggie Tacos or Burritos (VG VT)

Butternut Squash & Cashew Cream Flatbread (VG VT)

Cornmeal & Pecan Crusted Fish (LC)

Edamame Rice Bowl (LC GF VG VT)

Miso Soup (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Sesame Salmon (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetable Broth (LC GF VG VT)

White Chili (LC GF VT)

Black Bean Soup (LC GF VG VT)

Chicken Bone Broth (LC GF)

Crispy Potato-Crusted Fish (LC GF)

Green Chili Soup (LC VG VT) *Use non-dairy options*

Mung Beans and Rice (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Shrimp Power Bowl (GF)

Spinach & Bean Pasta (LC VG VT)

Vegan Jambalaya (LC GF VG VT)

Vegetable Curry (LC GF KT VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Cannellini & Arugula Salad (LC GF VG VT)

Creamy Kale (LC GF KT VG VT)

Farro (VG VT)

Mexican Chopped Salad (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Spicy Asian Coleslaw

​Three Bean Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Butternut Squash Risotto (GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Double Mashed Potatoes (LC GF VG VT)

Mashed Sweet Potatoes (LC GF VG VT)

Molasses Beans (LC GF)

Red Beans & Rice (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)