This EndoLife

Okay so we’ve been taking about hormones and how to improve our periods for a few weeks now, so I thought it would be helpful to give you a quick run down on what the menstrual cycle actually is and what is happening with your hormones throughout all four stages, plus, what a healthy menstrual cycle looks like.

Now of course, having endometriosis, you period probably doesn’t look healthy to you. Maybe you have really heavy bleeding, prolonged periods or a lot of pain. And wahilst we have to take into account that yes, our cycles and periods in particular will probably look different from others, we shouldn’t dismiss these differences as just because of endo and that there’s nothing we can do about it. In truth, there’s probably a lot you can do!

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Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to my free workshop Creating a Roadmap to Endo Healing in 2022: The Foundations Workshop here.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is produced by Ora Podcasts. Ora provides audio editing, management and other services to make podcasting simple and sustainable for their clients. Health coaches, nutritionists, mediums, personal trainers, tarot readers, teachers, or just those striving for a better world, Ora can help you start and maintain your podcast. Get in touch today.

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

The main hormones and their roles

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5743731/

https://jnnp.bmj.com/content/jnnp/74/7/837.full.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2879914/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226892/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1327664/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327930/

https://pubmed.ncbi.nlm.nih.gov/29962257/

https://pubmed.ncbi.nlm.nih.gov/8865143/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709037/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4546331/

Post-menstrual syndrome

https://www.healthline.com/health/post-menstrual-syndrome

https://nicolejardim.com/post-menstrual-syndrome-pms-after-period/

A healthy cycle

https://epublications.marquette.edu/cgi/viewcontent.cgi?article=1010&context=nursing_fac

https://pubmed.ncbi.nlm.nih.gov/1622917/

https://pubmed.ncbi.nlm.nih.gov/15451332/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166706/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3299419/

So last week we talked about oestrogen, and so today, clearly I’m going to move onto the other predominant hormone in the menstrual cycle, progesterone 

So, let’s get started.

Progesterone is famous for ‘fluffing’ up the uterine lining in the second half of your menstrual cycle, which occurs after ovulation, and this phase is called the luteal phase. 

When we say fluffing up, progesterone is essentially further preparing the uterine lining to allow for implantation of a fertilised egg, whilst halting oestrogen’s effects of  cell-proliferation which thickens the uterine lining.  If the egg is fertilised, it will begin stimulating a steady blood supply to the lining to nourish the egg, via the formation of new blood vessels and additionally will trigger the release of nutrients from glands hidden in the endometrial lining (which is just another fancy word for uterine lining). It will also prevent uterine cramping so the egg can stay nice and secure and plays an absolutely essential role in maintaining the endometrial lining and pregnancy throughout. 

Read more

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to my free workshop Creating a Roadmap to Endo Healing in 2022: The Foundations Workshop here.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

 Show Notes

Progesterone menstrual cycle/imbalances:

https://www.ncbi.nlm.nih.gov/books/NBK279054/#female_the-normal-menstrual-cycle-and-the-control-of-ovulation._1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653859/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436586/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689497/

https://pubmed.ncbi.nlm.nih.gov/20595939/

https://pubmed.ncbi.nlm.nih.gov/11994369/

https://onlinelibrary.wiley.com/doi/abs/10.1111/jne.12179

Episode 169: https://www.thisendolife.com/this-endolife-podcast-episodes/symptom-management-supplements-for-the-endo-belly

Prolactin

https://academic.oup.com/mend/article/4/1/13/2713978

High progesterone

https://www.verywellhealth.com/high-progesterone-symptoms-5185751

https://helloclue.com/articles/cycle-a-z/progesterone-101

https://drbrighten.com/hormone-imbalance-symtpoms/

IUD

https://nicolejardim.com/how-does-the-mirena-iud-work-is-it-right-for-me/

Fertility Awareness Method

https://nicolejardim.com/how-to-track-your-cycle-to-know-if-when-youre-ovulating-when-your-period-will-arrive/

https://www.freebirthsociety.com/blogs/the-free-birth-podcast/fam-understanding-the-basics-of-the-fertility-awareness-method

Endo and progesterone

https://www.frontiersin.org/articles/10.3389/fnint.2020.00026/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5077092/

https://pubmed.ncbi.nlm.nih.gov/8671374/

Hormone testing

https://nicolejardim.com/hormone-testing-cheat-sheet/

https://nicolejardim.com/the-best-way-to-test-hormones/

https://drbrighten.com/when-is-the-best-time-to-test-hormone-levels/ 

We talk a lot about oestrogen on this show, and so today, I want to give you a complete low down on oestrogen – what it does, how it benefits you and how it can affect you when things go wrong. 

Now, before we go ahead, I just want to share a trigger warning – I talk about reproduction and pregnancy in this episode. It’s not a huge part of it, but it’s there, so please feel free to skip this episode if you need to.

Another trigger warning in this episode is that I talk about the connection between oestrogen dominance and obesity. If this feels triggering for you, please skip! It is the final point on the causes of excess oestrogen/oestrogen dominance, and comes after the point on endocrine disruptors.

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Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to my free Ease Endo Tea Challenge here.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

Oestrogen and the menstrual cycle

https://www.ncbi.nlm.nih.gov/books/NBK279054/#female_the-normal-menstrual-cycle-and-the-control-of-ovulation.REF.1

Oestrogen and bone density

https://pubmed.ncbi.nlm.nih.gov/8865143/

https://pubmed.ncbi.nlm.nih.gov/29962257/

Oestrogen and brain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5743731/

https://jnnp.bmj.com/content/jnnp/74/7/837.full.pdf

Oestrogen and heart

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709037/

Causes of hormone dysregulation

https://pubmed.ncbi.nlm.nih.gov/22115162/

https://www.ncbi.nlm.nih.gov/books/NBK279054/#female_the-normal-menstrual-cycle-and-the-control-of-ovulation.REF.1

https://link.springer.com/article/10.1007/s40750-014-0004-2

https://pubmed.ncbi.nlm.nih.gov/10397281/

https://onlinelibrary.wiley.com/doi/abs/10.1111/jne.12179

https://academic.oup.com/endo/article/145/3/1314/2878187

https://pubmed.ncbi.nlm.nih.gov/11511861/

Hormone testing

https://nicolejardim.com/hormone-testing-cheat-sheet/

https://nicolejardim.com/the-best-way-to-test-hormones/

https://drbrighten.com/when-is-the-best-time-to-test-hormone-levels/

Oestrogen and endo

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215544/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4077338/

So, following on from last week, where I shared the most effective strategies, I’ve tried from the past seven years of managing endo, today I want to share what I do on my period to avoid a pain flare. Essentially, what I do on my period that allows me to experience either low pain levels or no pain at all, and if for some reason my levels do start to creep up, how I get them back down quickly and prevent them from getting worse. 

Go back to last week’s episode if you haven’t listened to it already, but for context, before I started managing my endometriosis, my periods were excruciating. I would take pain killers upon pain killers with little to no relief at all. I couldn’t stand, sleep, walk, eat – pretty much anything. 

Read more

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to my free Ease Endo Tea Challenge here.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

 Show Notes

 Super Turmeric Latte

Anti-inflammatory Living for Endometriosis (pain signals)

Christie Uipi episode (pain signals)

Curcumin

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4533742/

https://www.karger.com/Article/FullText/491886

https://www.sciencedirect.com/science/article/abs/pii/S0753332217346838?via%3Dihub

https://www.sciencedirect.com/science/article/pii/S1756464615000092

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407015/

https://pubmed.ncbi.nlm.nih.gov/24672232/

https://pubmed.ncbi.nlm.nih.gov/25277322/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3476912/

Quercetin

https://pubmed.ncbi.nlm.nih.gov/19462895/

https://www.hindawi.com/journals/ecam/2014/781684/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/

https://pubmed.ncbi.nlm.nih.gov/19297429/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273625/

https://avivaromm.com/remedies-seasonal-allergies/

Omega 3 Fatty Acids

https://pubmed.ncbi.nlm.nih.gov/16531187/

https://pubmed.ncbi.nlm.nih.gov/2832216/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614254/

https://pubmed.ncbi.nlm.nih.gov/11687013/

https://pubmed.ncbi.nlm.nih.gov/17434511/

https://pubmed.ncbi.nlm.nih.gov/22261128/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/

Magnesium

https://www.mdpi.com/2072-6643/5/10/3910

https://onlinelibrary.wiley.com/doi/full/10.1111/dme.12250

https://drbrighten.com/boost-low-progesterone/

https://www.composednutrition.com/blog/increase-progesterone-naturally

https://pubmed.ncbi.nlm.nih.gov/2675496/

https://pubmed.ncbi.nlm.nih.gov/25023192/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112180/

https://pubmed.ncbi.nlm.nih.gov/30880352/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4847116/

https://pubmed.ncbi.nlm.nih.gov/17229895/

More references here

Okay so as it’s the start of a new year I thought I’d do a reflective type episode. 

I’ve been doing this podcast for a couple of years and many of you have been with me on this journey of transformation with my endometriosis, but I realised I’ve not really done an episode where I’ve shared my biggest needle movers in terms of endo strategies. I recently did a live on my key go-to daily strategies and this is a bit similar, but this is all about the things I am certain have made the biggest changes to my symptoms. 

Now, they’re not the only changes – supporting my liver, improving my gut health, adhesion work, physiotherapy and many more strategies have made a big difference too, but if for some crazy reason my life depended on it and I had to give just four strategies that I think made the biggest difference, it would be these.

Read more

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to my free Ease Endo Tea Challenge here.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

Anti-inflammatory nutrition

https://www.integrativepainscienceinstitute.com/diet-works-best-pain/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684110/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/

https://pubmed.ncbi.nlm.nih.gov/11093597/

https://pubmed.ncbi.nlm.nih.gov/11093597/

https://gut.bmj.com/content/65/11/1812.long

https://gut.bmj.com/content/70/7/1287#article-bottom

https://pubmed.ncbi.nlm.nih.gov/23419794/

https://academic.oup.com/endo/article/149/3/1190/2455150

https://pubmed.ncbi.nlm.nih.gov/15051604/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2693127/ 

https://pubmed.ncbi.nlm.nih.gov/17434511/ 

https://journals.asm.org/doi/10.1128/msystems.00031-18?permanently=true 

Magnesium

https://www.mdpi.com/2072-6643/5/10/3910

https://onlinelibrary.wiley.com/doi/full/10.1111/dme.12250 

https://drbrighten.com/boost-low-progesterone/

https://www.composednutrition.com/blog/increase-progesterone-naturally

https://pubmed.ncbi.nlm.nih.gov/2675496/

https://pubmed.ncbi.nlm.nih.gov/25023192/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112180/

https://pubmed.ncbi.nlm.nih.gov/30880352/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4847116/

https://pubmed.ncbi.nlm.nih.gov/17229895/

Ginger

https://pubmed.ncbi.nlm.nih.gov/23865123/

https://pubmed.ncbi.nlm.nih.gov/26177393/

https://pubmed.ncbi.nlm.nih.gov/25912592/

https://onlinelibrary.wiley.com/doi/10.1002/ptr.6730

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7171779/

https://pubmed.ncbi.nlm.nih.gov/23657930/ 

SIBO

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7375730/ 

Today’s episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain.

So these episodes are designed to provide you with some tips you can quickly implement if you’re worried about your upcoming period, or you’re feeling rough and need some tips to improve your symptoms. Now of course, it’s natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they’re about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don’t have to try them all!

So, without further ado, let’s get to today’s episode. I really hope it helps you manage some of your symptoms over this festive period.

In episode 107 I took you through what oestrogen dominance is, the causes and the symptoms, alongside seven foods to help alleviate the hormonal imbalance. If you haven’t listened to that episode yet, go ahead and check it out, then come back to this one!

But why is oestrogen dominance even a problem? Oestrogen has been shown in multiple studies to play a pivotal role in the development and growth of endometriosis, it’s why many doctors use progestin only hormonal birth control methods to possibly help lower symptoms (though not everyone responds well to this option). If we have too much oestrogen in our body, we may be further fuelling our endo and additionally, the symptoms of oestrogen dominance look a lot like endometriosis and we for sure don't want to be worsening those!

Read more

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

Hormone balance with Nicole Jardim

My blood sugar episode

Understanding the Endo Belly Part 1

Understanding the Endo Belly Part 2

Today’s episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain.

So these episodes are designed to provide you with some tips you can quickly implement if you’re worried about your upcoming period, or you’re feeling rough and need some tips to improve your symptoms. Now of course, it’s natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they’re about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don’t have to try them all!

And whilst I’m here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they’re still discounted because I haven’t had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present!

Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year.

So, without further ado, let’s get to today’s episode. I really hope it helps you manage some of your symptoms over this festive period.

Bloating? Anxiety? Tearfulness? Painful breasts? If you experience any of these symptoms, you likely experience PMS in the lead up to your period.

Even though PMS is very common, it doesn’t mean it’s just something we have to live with - especially when we’re dealing with endometriosis as well. In fact, PMS is caused by hormonal imbalances, often oestrogen dominance or excess oestrogen and sometimes low progesterone - and when we get these into balance, a lot of our endo symptoms ease too!

So this week, I wanted to share with your seven foods that you can add in during your luteal phase (the phase after ovulation, before your period) that contain wonderful nutrients that have been shown to alleviate PMS and support healthy hormone balance…

1. Leafy greens for magnesium, calcium and potassium. You guys must know by now how much I love magnesium! It helps to alleviate cramps, aids in oestrogen detoxification but also progesterone production and reduces bloating. Potassium additionally supports bloating, which is another bonus considering so many of you reach out to tell me this is one of your worse symptoms. Finally, in research calcium has been shown to help with PMS symptoms too! Add to smoothies, salads and whatever you’re having for dinner - think leafy greens with each meal.

2. Nuts and seeds, particularly sunflower seeds, sesame (tahini is best here as sesame seeds are often too small to chew and pass through undigested) and pumpkin seeds. Nuts and seeds and these three in particular are rich in magnesium, and zinc which supports healthy progesterone levels and good levels of vitamin E, which has been shown to help alleviate period pain and PMS. Add nut butter to your porridge, overnight oats and smoothies and drizzle tahini over your veggies.

3. Protein for B6, including organic free range and pasture raised chicken and turkey, organic grass-fed beef, fish, lentils and chickpeas. B6 helps to keep blood sugar levels stable (in turn, keeping hormones balanced and anxiety and fatigue at bay) and has actually been shown to reduce PMS and depressive symptoms, and is truly a crucial vitamin for healthy hormonal balance! Try a chickpea curry for dinner and perhaps wild caught fish or another animal protein at lunch with lots of veggies and some healthy complex carbs and fat.

4. Sweet potatoes, squash and beetroot (and all other root veggies) actually help to raise serotonin levels in our brain thanks to their complex carbohydrate content. Our feel-good neurotransmitter, serotonin works closely with oestrogen during the first half of our cycle, and when oestrogen lowers in our second half our mood can take a bit of a hit - especially if our progesterone levels aren’t high enough. Eating root veggies with a good serving of protein and fat improve our mood, boost our energy and keep our blood sugar levels stable. Root vegetables also contain hormone loving B vitamins, calcium and magnesium - all great for balancing hormones and alleviating PMS. Try steaming and freezing root vegetables for smoothies or making up a lentil and beetroot salad.

5. Peppers and other vitamin C rich foods like berries and broccoli can actually help to increase progesterone levels. Low progesterone levels can lead to PMS, anxiety, low moods, short cycles and pre-menstrual spotting. Try a salad of leafy greens, broccoli, peppers and lentils for a hit of vitamin C, magnesium and B6!

6. Kidney beans, black beans, adzuki beans and other beans for B vitamins. B vitamins are some of the foundational nutrients behind healthy hormones - they ensure you’re making healthy amounts, keep oestrogen in check, support progesterone if it’s low and so much more that I’ll have to do a whole podcast on them. In short, they can help alleviate PMS symptoms by making sure any excess or old oestrogen is cleared out and that you have a healthy level of progesterone in your luteal phase. Try an Italian bean salad with rocket, pumpkin seed pesto, adzuki beans, borlotti beans, olives, red onion, tomatoes, pepper, artichokes and olive oil!

7. Broccoli sprouts, broccoli and other cruciferous vegetables for healthy oestrogen elimination. Broccoli and broccoli sprouts contain DIM and sulforaphane which support the liver to break down oestrogen in a healthy way and therefore lowers any chance of PMS symptoms. Throw a big handful or half a cup of broccoli sprouts in your smoothies or on salads, and try adding cauliflower rice to your chickpea curry.

Even just adding one or two of these foods in on a daily basis could make a difference! Try making a meal plan or some meal ideas with any of the above suggestions and track how your PMS symptoms over a few cycles to see if things change.

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

Hormone balance with Nicole Jardim

My blood sugar episode

Lisa Hendrickson-Jack

Fertility Awareness Method

My FLO app

Magnesium:

Magnesium for oestrogen clearance

The Association Between Serum Magnesium and Premenstrual Syndrome: a Systematic Review and Meta-Analysis of Observational Studies

Magnesium--a new therapeutic alternative in primary dysmenorrhea

Potassium:

Potassium foods for bloating

Calcium:

A systematic review of the role of vitamin D and calcium in premenstrual syndrome

Zinc:

Zinc induced changes in the progesterone binding properties of the human endometrium

Vitamin E:

Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial

B6:

The Interactions between Vitamin B6 and Hormones

Nutritional factors in the etiology of the premenstrual tension syndromes

Dr Jolene Brighten B6

Vitamin C:

Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women

Low progesterone

B vitamins:

Dr Joelene Brighten

Broccoli sprouts:

 Magdalena Wszelaki broccoli sprouts

Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans

Indole-3-Carbinol (I3C) and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection

Today’s episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain.

So these episodes are designed to provide you with some tips you can quickly implement if you’re worried about your upcoming period, or you’re feeling rough and need some tips to improve your symptoms. Now of course, it’s natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they’re about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don’t have to try them all!

And whilst I’m here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they’re still discounted because I haven’t had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present!

Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year.

So, without further ado, let’s get to today’s episode. I really hope it helps you manage some of your symptoms over this festive period.

Today I wanted to follow up on last week’s episode Six Tips for Reducing Endometriosis Pain in The Week Before Your Period, with something a little more focused around nutrition. As most of you will know by now, I lean towards making healthy choices to support us with endo all month long, but that doesn’t mean that focusing on foods to add in just before our period can’t be useful. In fact, if you’re struggling with where to get started with endometriosis management, I would start here and with my last episode.

As always, these are just options - you don’t have to do them all nor do you have to do them exactly as suggested, tweak and tailor to your lifestyle and preferences. If you’re triggered by any of this, seek the support of a therapist and dietician/health coach/nutritionist before making further dietary changes.

So, here are any foods to to eat before your period to reduce pain with endometriosis:

1. Spinach and other leafy greens such as kale, boy chow, lettuce, rocket, chard and other greens. Add these in for anti-inflammatory nutrients, magnesium iron and fibre. Leafy greens can help to reduce period pain, fatigue, PMS symptoms like bloating and can aid reducing any excess oestrogen. You can throw some spinach in your morning smoothie and a big handful or two of lettuce to your lunch.

2. Olive oil and other Vitamin E containing foods such as almonds, olives, avocados, greens and sunflower seeds. Vitamin E has been shown to reduce inflammation in numerous studies, as well as reduce pain with endometriosis and painful periods. Try drizzling two tablespoons of olive oil or sunflower seed butter over your lunch time salad, and snacking on almonds!

3. Broccoli and other cruciferous veg like kale, cauliflower, asparagus, broccoli sprouts, sprouts and cabbage. These help to reduce oestrogen dominance by supporting the body to remove old oestrogen that needs clearing out and can cause symptoms like clots periods, heavy periods and period pain. You could try roasting wedges of red cabbage and mixing into a salad, grating red cabbage over a tex-mea meal or adding broccoli sprouts to salads and smoothies.

4. Salmon and other sources of omega 3 fats such as mackerel, anchovies, sardines, herring, walnuts and chia seeds. Omega 3 fats help to lower inflammation and have been shown to reduce period pain and in studies on rats, reduce the size of endometriosis lesions. Add no more than two portions of fatty fish a week in addition to walnuts and chia seeds, and be cautious of large fatty fish as these can have a higher mercury content. If you don’t eat fish, it’s worth noting that most of us can’t convert plant-based sources of omega. fats into the usable form, so you’ll need to supplement with a vegan DHA and EPA supplement. One way to get in extra fish is to pair it with a Mediterranean salad and whole grains like quinoa for dinner, and try adding in some chia with a chia pot snack mixed with blueberries, walnuts and some almond milk.

5. Tomatoes and other colourful vegetables such as berries, red cabbage, parsnips, peppers, squashed carrots. Studies have shown that people with endometriosis have higher levels of oxidation (which leads to higher levels of inflammation and therefore pain) and that when participants added in a high anti-oxidant diet in the form of extra fruits and vegetables, their oxidation levels lowered. When it comes to fruit and veggies, the more colour, the more anti-oxidants - so eat the rainbow! Try snacking on red and yellow peppers and cucumber dipped in hummus, and make a dinner that has a delicious roasted veg salad with it such as roasted carrots, beetroot and fennel - delicious with some puy lentils, fresh herbs and rocket!

6. Turmeric and other herbs and spices like cinnamon and ginger. Many herbs and spices are anti-inflammatory, yet turmeric, ginger and cinnamon are particular stand-out stars, with curcumin (the active compound in turmeric) showing promise with endometriosis lesion suppression and ruction in mice, and ginger being an effective pain reliever in people with primary dysmenorrhea. How about making up a daily turmeric latte and a carrot and ginger soup to enjoy for the week?

7. Bonus food! Raw cacao and sugar free dark chocolate. Rich in magnesium, iron and anti-oxidants, raw cacao can help lower inflammation and support energy production, whilst helping us with those sugar cravings! Just be mindful of how much you have as cacao does have a little caffeine. My superfood hot chocolate recipe is a lovely way to get this delicious food into your diet before your period.

So which one are you going to start with? Dm me over on Instagram and let me know which food you try this cycle!

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

My FLO

How to track your period

Magnesium

Study

Magnesium baths for pain article

Magnesium--a new therapeutic alternative in primary dysmenorrhea

Vitamin E

Vitamin E, oxidative stress, and inflammation

Antioxidant supplementation reduces endometriosis-related pelvic pain in humans

Evaluation of the effect of vitamin E on pelvic pain reduction in women suffering from primary dysmenorrhea

Omega 3 Fatty Acids

NHS fish guidance

Dietary fish oil supplementation inhibits formation of endometriosis-associated adhesions in a chimeric mouse model

Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain

Effect of omega-3 fatty acids on intensity of primary dysmenorrhea

Anti-inflammatory Effects Of Omega 3 Fatty Acid In Fish Oil Linked To Lowering Of Prostaglandin

Outsmart Endometriosis by Dr Jessica Drummond

Eat the rainbow

Foods That Fight Inflammation - Harvard Health

Oxidative Stress and Endometriosis: A Systematic Review of the Literature

Women with endometriosis improved their peripheral antioxidant markers after the application of a high antioxidant diet

Curcumin

 Curcumin inhibits endometriosis endometrial cells by reducing estradiol production

Ginger

Dr. Aviva Romm ginger recommendations

The effect of ginger for relieving of primary dysmenorrhoea

Comparison of Effects of Ginger, Mefenamic Acid, and Ibuprofen on Pain in Women with Primary Dysmenorrhea

Cacao

100% black sugar free peanut butter mini eggs

Hazelnut truffles

Absolute Black (can find the bar in Sainsburys)

Hotel Chocolat buttons (these are AMAZING, but I don’t love their other 100% chocolate products)

So Free sweet dark chocolate

Raw cacao (you can find this in Sainsburys, but generally you can get raw cacao everywhere and online)

My brownie recipe

Today’s episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain.

So these episodes are designed to provide you with some tips you can quickly implement if you’re worried about your upcoming period, or you’re feeling rough and need some tips to improve your symptoms. Now of course, it’s natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they’re about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don’t have to try them all!

And whilst I’m here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they’re still discounted because I haven’t had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present!

Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year.

So, without further ado, let’s get to today’s episode. I really hope it helps you manage some of your symptoms over this festive period.

If you’ve listened to my podcast recently, you’ve likely heard a lot about oestrogen dominance or excess oestrogen and the problems these two imbalances can bring. Oestrogen in itself isn’t a ‘bad’ hormone - it’s a wonderful hormone that plays a crucial role in our menstrual cycle and our overall health. But too much or too high in relation to progesterone is where the problems arise, and these problems can make our experience of endo worse.

So what is oestrogen dominance? Oestrogen dominance occurs when the ratio of oestrogen to progesterone is too high, this can happen when progesterone is low, oestrogen is high or both! Excess oestrogen is when there is too much oestrogen circulating the body, and this would be likely cause oestrogen dominance, providing of course that progesterone isn’t also too high (which in my experience with clients at least, is generally less common).

Why does oestrogen dominance occur? We deep dive into this topic in other interviews and episodes (so check the links below), but to give you an overview, here are some of the common causes:

• Stress

• Imbalanced blood sugar

• Gut health issues

• Deficiencies, such as zinc

• Heavy alcohol consumption

• Overburdened liver

• Xenoestrogens

Whilst taking a holistic approach looking at all of these areas is advisable, eating certain foods can help your body to remove any old or excess oestrogen and adding these foods in can be a great way to get started with healing any imbalances.

Here are seven of my favourite foods for alleviating oestrogen dominance with endometriosis:

1. Dandelion root tea or coffee to help support the liver with clearing out old and excess oestrogen. Be careful that you’re not buying a caffeinated dandelion and coffee blend - we’re looking for dandelion alone. You can drink it as a herbal tea or buy it roasted, then grind and have as coffee! It makes a lovely black coffee or latte.

2. Broccoli sprouts provide a big, concentrated dose of SGS (sulforaphane glucosinolate) , a plant compound that also helps the liver to detoxify oestrogen and break it down in a healthy way

3. Cruciferous vegetables such as kale, broccoli, cabbage and Brussel sprouts aid oestrogen detoxification. The active compound in cruciferous veggies is a nutrient called I3C (indole-3-cabinol), which further breaks down into SGS (sulforaphane glucosinolate) and DIM (diindolymethane) and both play a big role in supporting the liver with oestrogen detoxification. In fact, these nutrients are so powerful that you may recognise them - they’re often found in oestrogen clearance supplements!

4. Probiotic foods such as kefir, sauerkraut, kimchi and yoghurt help create a healthy gut microbiome and ensure that the bacteria which helps to eliminate oestrogen, the estrobolome, is well supported and that beta-glucuronidase, the enzyme that reactivates oestrogen (causing it to be reabsorbed into the blood stream), is prevented from getting too high. A caveat here is that if you have SIBO you may find probiotic foods aggravating. I would start slowly with one tablespoon and increase to tolerance over time.

5. B6 foods such turkey, fish, seeds, nuts like pistachios, lentils, eggs, and a moderate amount of organic pasture-raised red meat helps to detoxify old and excess oestrogen and raise progesterone levels.

6. Lignans from nuts and seeds, particularly pumpkin, sunflower, sesame and potentially flax (if you respond well to it) help bind and remove oestrogen. Flax can have weak oestrogenic effects, and is often recommended to help lower oestrogen dominance symptoms . However, I recommend being mindful here as I am not the only practitioner to have witnessed endo symptoms and oestrogen dominance symptoms worsening from flax, so I would just see how you personally respond. Having said that, lots of doctors, nutritionists and health coaches see an improvement, but just have an awareness when you try and if you try flax. Hopefully it works well for you!

    

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

SIBO episodes

Ep 99 with Dr Allison Siebecker

Ep 97 My SIBO treatment plan

Oestrogen dominance episodes

Ep 104

Blood Sugar episodes

Ep 88

Ep 81

Ep 66

Ep 55

Broccoli sprouts and cruciferous veg

 Magdalena Wszelaki broccoli sprouts

Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans

Indole-3-Carbinol (I3C) and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection

Estrobolome

Alisa Vitti

Histamine

The 4-Phase Histamine Reset Plan

B6

The Interactions between Vitamin B6 and Hormones

Nutritional factors in the etiology of the premenstrual tension syndromes

Dr Jolene Brighten B6

Lignans

Dr Joelene Brighten on seed cycling and flax

Lara Briden explains phytoestrogens

Today’s episode is part of an end of year special series. I am resharing some of my most actionable episodes to help you reduce pain on your period and pain flares in general, and to balance your hormones for better periods, less PMS and healthier cycles. I am sharing these episodes because this time of year is often when some of our endo management strategies can go out of the window (and understandably so!). We might have more sugar, less sleep, more alcohol and more blood sugar dysregulation, and as a result, these can all raise inflammation and give our bodies a hard time when it comes to clearing old and excess hormones. So come January or maybe sooner, we tend to have more PMS, worse periods and more pain.

So these episodes are designed to provide you with some tips you can quickly implement if you’re worried about your upcoming period, or you’re feeling rough and need some tips to improve your symptoms. Now of course, it’s natural that we want to indulge a bit over Christmas, and so these episodes are not about telling you to be a saint. Instead, they’re about practices you can throw in that can just help lessen some of the impact. I am releasing a couple so you can choose strategies you think will help you most and so you have options, but you certainly don’t have to try them all!

And whilst I’m here, if you find that you want to learn more about how to eat for endo and for hormone balance, or you get to the end of the festive period and you really just want to improve your systems, I now have my Nutrition for Endo Masterclasses, which are available to buy all year round, unlike my courses. Lucky for you, they’re still discounted because I haven’t had time to change the prices, so you can still get each masterclass for £29.99 or you can buy the bundle for £50. You could also ask for them as a Christmas present!

Finally, thank you for listening to this podcast this year, and for sticking with me even with my sporadic release dates as I navigate all of these new courses and offerings with recording my free content. I am wishing you a wonderful festive break (if you celebrate) and a very happy New Year.

So, without further ado, let’s get to today’s episode. I really hope it helps you manage some of your symptoms over this festive period.

Most of us with endometriosis have experienced debilitating periods that stop us in our tracks and derail our day or week completely. Perhaps we get through with a mix of pain killers or maybe nothing helps at all - whatever is going on for you, today I want to offer you six simple pain relieving strategies that can help alleviate your endometriosis pain when your period arrives. These methods are best begun seven days before your period so the effects build up and compound and I do totally recommend continuing them into your period too, for extra benefits!

As always, these are just options - you don’t have to do them all nor do you have to do them exactly as suggested, tweak and tailor to your lifestyle and preferences. Consult your GP before adding in supplements.

Here are my six tips for reducing your endometriosis pain for when your period starts:

1. Magnesium rich baths, 2 - 3 times the week before your period, with 500g - 600g Epsom salt baths, soaking for at least 10 minutes each times.

2. Two portions of low mercury, fatty fish (sardines, mackerel, anchovies salmon, herring) in addition to 1000mg - 3000mg good quality omega 3 fatty acid supplementation.

3. Turmeric lattes with 1/2 teaspoon turmeric (1g) and 1/4-1/2 teaspoon ginger root powder (350mg-700mg) in addition to ginger tea (made with ginger root powder), raspberry leaf tea and dandelion tea. Always add some fat into your latte to aid absorption of the turmeric - coconut oil, coconut butter, cacao butter or nut butter all would work well.

4. Daily yoga or stretches for endometriosis and pelvic pain.

5. Reduce or eliminate sugar, utilising stevia, inulin root syrup, berries and 100% dark chocolate as alternatives.

6. Eat the rainbow! Get in 5 to 10 servings of fruit and veg a day, focusing more on vegetables (think 80% vs 20%).

I hope this episode helps you prepare for your period! Please do let me know if it changes your experience of your next period - I would love to hear from you! Scroll down to the show notes for links to studies, brand recommendations, recipes, etc.

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Sign up to the wait list for my course, Live and Thrive with Endo here.

My new Nutrition for Endo Masterclasses are out now and are on special offer for Black Friday. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.

Show Notes

Magnesium

Study

Magnesium baths for pain article

Magnesium--a new therapeutic alternative in primary dysmenorrhea

Omega 3 Fatty Acids

NHS fish guidance

Dietary fish oil supplementation inhibits formation of endometriosis-associated adhesions in a chimeric mouse model

Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain

Effect of omega-3 fatty acids on intensity of primary dysmenorrhea

Anti-inflammatory Effects Of Omega 3 Fatty Acid In Fish Oil Linked To Lowering Of Prostaglandin

Outsmart Endometriosis by Dr Jessica Drummond

Lion Heart

Aqua Biome Fish Oil

Lattes and teas

Super Turmeric Latte recipe

 Curcumin inhibits endometriosis endometrial cells by reducing estradiol production

Nicole Jardim Fix Your Period book

Dr. Aviva Romm ginger recommendations

The effect of ginger for relieving of primary dysmenorrhoea

Comparison of Effects of Ginger, Mefenamic Acid, and Ibuprofen on Pain in Women with Primary Dysmenorrhea

Yoga and stretches for pelvic pain

Yoga for endometriosis

Stretches for endometriosis

Pelvic floor and fascia release exercises by Dr. Nicole Cozean

Sugar

Inflammatory cytokine concentrations are acutely increased by hyperglycemia in humans: role of oxidative stress

Proinflammatory effects of glucose and anti-inflammatory effect of insulin: relevance to cardiovascular disease

100% black sugar free peanut butter mini eggs

Hazelnut truffles

Absolute Black (can find the bar in Sainsburys)

Hotel Chocolat buttons (these are AMAZING, but I don’t love their other 100% chocolate products)

So Free sweet dark chocolate

Raw cacao (you can find this in Sainsburys, but generally you can get raw cacao everywhere and online)

Stevia drops 

Troo syrup

Stevia powder

Perfect World ice cream

My brownie recipe

Sweet Laurel’s Bakery blog

Endometriosis and dairy episode

Endometriosis and caffeine episode

Endometriosis and sugar episode

Endometriosis and gluten episode

Molly Roberson interview

Eat the rainbow

Oxidative Stress and Endometriosis: A Systematic Review of the Literature

Women with endometriosis improved their peripheral antioxidant markers after the application of a high antioxidant diet