healthy diet for endo sufferer is far different from healthy diet to cut/loose a weight.. if based on food pyramid itself, we shud balance our meal..but how much balance is the enuf balance for endo sufferer? for others if we eat less meat, more rice, bread, more fruit & vege, just enuf milk, cheese intake..it is already a healthy diet.. but for endo sufferer we have to cut a few things in our diet.. a MUST DO! we have to say strictly NO to all of this item:
NO Wheat (as it contains gluten) .. seek a substitute which is gluten free then!
NO Caffeine (I don't mind the coffee..but chocolate hv great temptation for me!)
NO Alcohol (lucky never touch this as Allah strictly forbid us!)
NO Sugar (go for maple syrup, honey maybe..)
NO Red Meat (substitute : white meat & fish)
NO Soy (this rather controversial, some have different opinion.. Why when I learn to love the soy I get to know about this??)
NO Junk-food (hrmmpppp...i'm craving for it!!!)
NO Dairy (substitute: almond milk, coconut milk... woww! expensive & hard to find)
NO Tinned & Frozen food
NO Smoking (I'm not! but people around me do!)
NO Saturated fats & oil
NO Refined Carbohydrates (have in pasta, bread, cakes, pastry..)
NO Additives & Preservative
so many NO rite..then what left to be eaten????
I went thru lot of website to gather information about endometriosis diet.. (wow! my brain cell must've been really workout as since I have endo I do read a lot! wink wink).. here some of the info that can be shared.
:.: GO ORGANIC : meaning eat organic food, while we save the earth we could also have better life.. ;)
:.: All Fruits - wash thoroughly before you eat..better peel before eat to remove toxic chemical.. banana, apple, apricot are excellent choice.
:.: Vegetables : especially onion, garlic, cabbage, leeks, brocoli, cauliflower, turnip, brussel sprout - as they can act as estrogen clearing)
:.: Meat : white meat - chicken, fish, turkey, duck
:.: Spagethi, pasta, cereal - only those gluten/wheat free, oatmeal,
:.: All nuts, brown rice, white rice (whole grain), potatoes.
:.: Milk substitute : rice milk, coconut milk, almond milk, gluten free soy milk (maybe)
:.: Drinks: fruit juice, green tea, herbal tea (caffeine free), PLAIN WATER, filtered water, mineral water.
:.: All seeds : pistachio, sunflower, pumpkin, fiber-millet & buckwheat,
:.: Oil: Extra virgin cold pressed olive oil, star flower oil, walnut oil, safflower oil, flaxseed oil...(say No to Vege Oil)
:.: Sweetener : maple syrup, vanilla extract, almond extract, molasses, organic coconut oil (only use when losing weight..its increase metabolism)
:.: Egg: Omega3 egg (fuhh real expensive ones)
:.: Condiment: Chili pepper, pepper, regular salt, sea salt, cloves, mustard green, spices (free gluten ones)
:.: Other - raisin, applesauce, dates, cashewnut peanut butter, apple jam, vegetable chip, gluten free cookies, corn tortilla, avocado salsa, tomato seasoning, whole grain excluding wheat & rye, beans, peas, pulses, lentils, garlic (raw/lightly cook), carrots (contain beta-carotene), live yogurt(good for healthy intestinal flora), rhubarb, seeds & sprouted seed, ginger, red & purple berries, fernel, parsley, celery, sage, omega3 fatty acids, dark green vegetable, figs, seaweed, orange juice, tofu, anti-oxidant fruit, strawberry, pineapple, green beans, asparagus, cherries, spinach, grape, sweet pepper,
P/s : 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.
When we eat healthy, we can also sharpen our mental alertness, help us stop feeling so sluggish, give us more energy, regulate our sleep pattern, balance blood sugar level, regulate bowel movement, regulate metabolism & body weight, it also control hyperactivity.
Supplement and vitamin also important to us.. here are the list of vitamin intake we should have...
> 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 PMS
> 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.
P/s: 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.
Instead of healthy eating, took some vitamin, we also need to EXERCISE - so that we can have a complete package of healthy lifestyle.
Physical activity can helps cleansing, detoxifying, it brings balance and relieves stress..SAY NO TO STRESS!! Here are some physical activity that can help us...just choose exercise that can suit you..as long as you doesnt exhaust or hurting yourself and don't exercise with stomach-full! Sweating is powerful way to cleanse your body from accumulate toxin. it's also known that some modern industrial toxins and pesticides can leave your body only through sweat glands!
+ Mini Trampoline jumping
+ Meditation - Tai-Chi, Yoga, Chi-Gong,
+ Walking or Jogging in the nature - forest, mountain, rive, beach, lake-side
+ Fishing
+ Photo-safari
+ Rowing
+ Riding
+ Golf
+ Martial art - kungfu, taekwando, aikido, judo, silat
+ Dancing, Aerobics, Gymnastic, Stretching
+ Swimming in non-chlorinated water - Lets go to the beach!
+ Weigh Lifting
+ Sauna
+ Drink warm tea in hot room
+ Exercise with lots of clothes
Other that can be shares are : CUT OUT THE XENOESTROGENS IN YOUR LIFE!! AVOID TOXIN, CHEMICAL & PESTICIDES USAGE!
Extra aware on label that contains estradiol, parabens, erythrosine, DEHA, phenoxyethanol, phthalates (DHEP), bisphanol-A, benzophenone-3, homosalate, atrazine, 4-methyl-benzylidene camphor (4-MBC), octyl-methoxycinnamate and octyl-dimethyl-PABA.
Even our cosmetic, beauty product, toiletries, pest controller, plastic(even microwave use plastic), styrofoam, household cleaner, air-freshener, detergent, birth-control pills, canned food, shampoo, softerner, gel, herbacide, UV Sunscreen, personal care product, fragrant, paint, Commercial raised cow & chicken (as they inject hormones) have dangerous chemical & have xenoestrogens.. just avoid as much as you can!
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