Smoothies are a dime a dozen these days, and how can you know what ingredients are best for you? From nuts and seeds, fruits and vegetables to superfoods and powders, the options are endless.
Building a great smoothie means paying attention to the nutrients our bodies need- and giving it!
For endometriosis, there are two main goals:
- Balance Hormones
- Reduce Inflammation
FOOD is a fantastic way to accomplish these goals. Sometimes I feel like we get caught up in the supplements we need to balance our hormones, when food is really our first defence.
Every ingredient in the following smoothie has been carefully selected to possibly be beneficial for managing endometriosis and it’s accompanying symptoms like the “fuck the world!” pain that is often frequent and intense.
Grapes + Blueberries
These bad boys (and other dark berries) are great sources of resveratrol. Red wine also contains resveratrol, and you may have heard that as being a health benefit of wine. Alcohol consumption isn’t my first recommendation when it comes to balancing hormones, foods like berries and red grapes containing resveratrol are a great addition to a proactive endometriosis diet. Resveratrol has been connected to endometriosis management in a study that found
it helpful through its anti-inflammatory and anti-angiogenic effects. What this means simply is that fewer blood vessels were able to form in the tissue and overall size was decreased. Regular consumption of red grapes and dark berries could provide your body with resveratrol as a positive measure toward endometriosis balance.
Flaxseeds are potentially an excellent food for endometriosis. These seeds contain very high levels of anti-inflammatory omega-3 fatty acids. Science
is with us on this by showing that inflammatory markers such as interleukins and prostaglandins in endometriosis were reduced with consumption of omega-3s. Additionally, omega-3s were shown
to reduce the survival
of endometrial tissue. Yay!
Spinach is a hormone-balancing powerhouse. It’s loaded with vitamin C, iron, folate, fibre and lots of other phytonutrients. One such phytonutrient (literally, “plant nutrient”) is alpha lipoic acid. Reduced size of endometrial cysts and reduction in inflammation was found
with consumption of alpha lipoic acid (in addition to other anti-inflammatories).
The folate in spinach (along with other vitamins and minerals) is inversely related
to the risk of endometriosis.
Turmeric + Black Pepper
Turmeric is one of the safest medicinal plants there is. It’s useful in so many conditions, from joint pain to blood sugar control and of course managing endometriosis
. All you need is a small amount to get the effect. Adding just a tiny pinch of black pepper to any recipe (including this crazy good smoothie!) with turmeric helps to
increase its bioavailability by 2000%!! That’s insanity. And a reason to never eat your turmeric without a tiny touch of pepper again.
One of my favourite hormone-balancing fat sources, avocados are a great source of MUFAs, or monounsaturated fatty acids. This type of fat could be helpful in releasing unwanted weight, reducing that dreaded belly fat and reducing cancer risk. Not to mention that avocados can boost fertility when used regularly.
What nutrient-dense foods do you love to use for your Endometriosis? Did you try the smoothie? What did you think? Please share in the comments!!