FIBROIDS - A NUTRITIONAL APPROACH
Fibroids are benign tumours of the uterus that
grow in various locations on and within the uterine wall itself or in the
uterine cavity. They are present in 20-50% of all women and many are unaware
that they even have them. They are usually discovered during a routine pelvic
exam. The cause of them, from a medical standpoint is unknown.
Many women
suffer debilitating symptoms every month due to uterine fibroids. They cause
intense pelvic pain and abnormal bleeding and can cause infertility. If these
symptoms are present then a medical investigation is needed to confirm
diagnosis and rule out other causes. There are dietary and environmental
factors that drive the severity of
fibroid symptoms. Studies have shown that fibroids may be hormone driven,
particularly by estrogen. The female body produces three types of estrogen. Oestrodiol is the active form that
is produced and its main role is to increase growth of cells in areas where
there are estrogen receptors (breasts and reproductive organs). Oestrodiol is then converted into one of
three metabolites by enzymatic conversion in the liver.
These
metabolites travel in the bloodstream to the estrogen receptor sites and they
do not all exert the same effects. Two of these metabolites have been shown to
be of a more aggressive nature and cause excess inflammation in the tissues
containing estrogen receptors. Excess
inflammation = pain! Thankfully, much can be done to influence how the liver
coverts oestrodiol into the different metabolites. There are many foods and environmental
factors that contribute to having excess estrogen in the body and influence the
way estrogen is converted.
Xeno-estrogens
are man-made products that exert estrogen like effects on the body. They are
downright dangerous, causing much harm and disruption to hormone production and
metabolism. They are artificial hormones and cannot be broken down and gotten
rid of like the estrogen we make ourselves. They stay in the body There are
many sources in our everyday lives and it is important to identify them and make
changes.
XENO-ESTROGENS AND
WHERE TO FIND THEM
Xenoestrogens are byproducts of the plastic and pesticide industries.
You may have heard of some of these xenoestrogens: BPA, parabens, BPA,
phthalates, PCBs, the artificial food coloring known as FD&C Red No. 3, the
food preservatives known as BHA and BHT and more.
The easiest way to cut down on xeno-estrogens is to
eliminate as much as possible toxic products from the diet and the home.
SOURCES OF
XENO-ESTROGENS –
Hidden in the home….
Besides being a component of plastic, they are also found in
conventional makeup/cosmetic products, household cleaners, laundry detergents,
and some birth control medications. They are also found in sunscreens, chlorine
and processed food.
Spend the extra money on organic sunscreens, cosmetics and
makeup. Buy eco-friendly laundry detergents and household cleaners and when you
wash up, wear gloves and make sure you rinse your cutlery and crockery under
clean water to wash off the detergent residue.
Hidden in food…
You don’t have to throw away every single item in your house
that’s made from plastic, but you certainly don’t have to eat or drink from
them. For example, never drink water out
of plastic bottles. Use glass or reusable stainless steel bottles instead.
Don’t microwave your food in plastic containers... in fact, don’t microwave at
all.
The western
diet ensures that our food chain is contaminated with xeno-estrogens. All highly
processed foods are wrapped in plastic packaging as is most fresh produce. It
is always advisable to remove fruits and vegetables from plastic packaging and
wash them gently in water and a splash of vinegar to remove residue from the
outside. Thankfully supermarkets are
beginning to appreciate the impact of plastic on the environment and consumer
health. They are slowly beginning to sell more loose fruit and vegetables and
are also increasing their organic ranges. There are some fruits and vegetables
that are more prone to contamination than others. This list is known as the ‘Dirty Dozen’ and these should
definitely be bought organic as much as possible
Environmental Working Groups 2018's
"Dirty Dozen" list includes:
1. Strawberries |
7. Cherries |
2. Spinach |
8. Pears |
3. Nectarines |
9. Tomatoes |
4. Apples |
10. Celery |
5. Grapes |
11. Potatoes |
6. Peaches |
12. Sweet Bell Peppers
|
It is best to shop organic whenever
you can for fruit and vegetables, especially meat. We are lucky in Ireland to
have many green pastures and farm animals are raised, grazed and fed more
traditionally. However, the pastures are
sprayed with pesticides and the livestock may still be treated with antibiotics
and hormones that have xeno-estrogenic properties. Though more expensive to
buy, organic produce is by far the healthiest. There are also many farmers
markets selling good quality clean produce. You can start a small vegetable patch and grow
your own. There is nothing like eating
your own home-grown produce. You don’t need a lot of space for strawberries,
salad leaves and greens like spinach and fresh herbs like rosemary, thyme and
sage. You can even grow them in a window box.
As well as being mindful to avoid
man-made chemicals that affect hormone production and metabolism, there are ways
in which you can support your body from the inside by being aware of particular
foods that can help you and some that don’t help at all.
NUTRITIONAL THERAPY CONSIDERATIONS
Diet is hugely important for any
inflammatory condition. Specifically for fibroids, it is important to ensure
that the body produces, metabolizes and eliminates estrogen effectively. As the production and conversion occurs in
the liver, you must support liver function. To help the body eliminate excess
and waste hormone metabolites so that they are not reabsorbed back into the
blood stream, you must support bowel function and elimination. Stress is also a
huge factor, and we can support our stress response by helping to keep our
blood sugar levels balanced throughout the day.
LIVER SUPPORT
There are certain foods that
contribute to elevated estrogen levels and will metabolise it into its more
aggressive form and help drive inflammation. These must be avoided.
REMOVE: alcohol,
non pasture raised animal meat, fats and eggs, excess meat consumption, milk
and other dairy products, highly packaged and highly processed sweet beverages
and foods such as carbonated drinks, cakes, biscuits and sweets. Also remove
vegetable oils as these are inflammatory. Stop smoking as there are literally
hundreds of harmful chemicals in cigarette smoke.
REDUCE: caffeine,
animal protein.
INCREASE: cruciferous
vegetables specifically support liver detoxification pathways. Brocolli,
cauliflower, sprouts, kale., radish, watercress, cabbage. Use liver supporting
herbs like rosemary, sage and thyme in cooking. Broccoli and broccoli sprouts in particular contain molecules called
indole 3 carbinole and di-indolymethane which helps the conversion of
oestradiol into the less inflammatory and helpful estrogen metabolite. Cook
with olive oil and coconut oil. Add ground flax seeds to smoothies. These contain phyto-estrogens – a much weaker
plant version of our own estrogen that will take up estrogen receptor sites.
Beans and lentils are also great dietary phyto-estrogens and protein source. It
would be very beneficial to have two or three days a week where you do not eat
meat at all.
BOWEL FUNCTION AND DIGESTIVE SUPPORT
It is immensely important to ensure
that regular daily bowel movements occur. Two or three movements a day is the ideal. Inadequate
elimination can result in the reabsorption of hormones into the bloodstream and
the bile acids in the stool can aggravate the bowel. If you are not used to
eating a lot of fibre, please increase slowly. Listen to your body. Chew your
food thoroughly. Do most of the work in your mouth so that the rest of your
digestive system can get as much nutrition from your food as possible. There
are many benefits of slowing down and eating mindfully. You are maximizing the
nutritional value of the food you are eating by creating more digestive juices
and enzymes. This helps things move through the bowel quicker so that
undigested food particles do not start to ferment in the digestive tract and
cause digestive discomfort (burping, heartburn, bloating and flatulence).
REPLACE caffeinated
drinks with herbal teas. Caffeine dehydrates the bowel. Drink warm water and
lemon juice upon rising. This helps to stimulate the digestive system and bile
production. Aim for 2 litres of water
intake a day. Herbal teas can be included in this quota. Blend raspberry leaf/nettle/lemon balm tea bags
in a pot for a specific healing herbal blend.
INCREASE fibre
rich foods. Eat plenty of green leafy vegetables as well as the cruciferous vegetables
mentioned above. Plenty of strong coloured fruits and vegetables will provide fibre and antioxidants
which are fight inflammation. Include ripe mangoes, cherries, cranberries,
apples blueberries, bananas and grapes. Raw leafy greens and vegetables like
romaine lettuce, kale, spinach, celery, cucumber, asparagus and fennel. As well as all the wonderful healing phytochemicals and enzymes you are eating, fibre acts as a prebiotic. Prebiotics provide food for your own gut bacteria and this will help redress the bacterial balance in your gut which is vital to good overall health.
SUPPORT STRESS RESPONSE
Keep your blood sugar levels stable throughout the day. Processed
foods, dairy products, alcohol and caffeine all raise your blood sugar level. This
puts pressure on your pancreas to
produce insulin and your adrenal glands to produce cortisol (your stress hormone), as your
blood sugar levels dip below normal in response to insulin doing its
job. A stable blood
sugar level will keep you focused and help you avoid energy slumps. Your body identifies the constant yo-yo effect as a stress and stress drives inflammation. Energy levels
and mood will be far more stable because your adrenals are not constantly
producing
cortisol. You support blood sugar levels by eating protein
and fat with every meal or snack. Have snacks handy like homemade bounty bars,
energy balls, veg sticks and hummus, fruit and a handful of cashew nuts (which
also help to boost our mood).
Additionally...
Pineapple, particularly the middle
part most people throw away, contains bromelian which is anti-inflammatory.
Turmeric milk is a delicious is also a very powerful anti-inflammatory.
Supplement considerations and specific food sources.
Probiotic – to aid digestion, reduce
inflammation and support elimination . Food sources – fermented vegetables such as
kimchi and sauerkraut.
Omega 3 fish oil - anti-inflammatory, nervous system support. Food sources –
organic salmon, mackerel and sardines. Walnuts and avocados are also good foods
to add.
B Vitamins - for energy, nervous system support, adrenal
support. B vitamins also play a role in digestion. Food sources of B vitamins -
brown rice, buckwheat, rye, oats.
Other Theraputic Considerations...
Massage, meditation, acupuncture, reiki - will all increase energy flow to the
pelvic area. Dancing around your kitchen, daily, like a loony, and hula hooping
are things you can do to support your sacral chakra energy. This is the energy
centre in the body that governs the internal pelvic organs. The health of the
pelvic organs is intrinsically linked to the issues related to the sacral
chakra.
I would highly recommend Dr
Christiane Northrup’s book ‘Women’s Bodies, Women’s Wisdom’. She explains the
energy and the impact sacral chakra disharmony has on the health of pelvic
organs beautifully, as well as detailing numerous patient case studies.
Thank
you for reading my blog. If you would like further information
regarding using Naturopathic Nutritional Therapy to support your body
heal from illness please get in touch with me. My contact details can be
found on my Facebook page Food For Life Naturopathic Nutritional
Therapy and Energy Healing.