This EndoLife

Today we’re continuing with our discussion on low nutrient levels and their association with period pain. Menstruation is often (though not always) one of the most painful parts of the menstrual cycle, for people with endometriosis - and a connection we see between both dysmenorrhea (which is the medical term for period pain) and endometriosis, is low omega 3 fatty acids.

Omega 3 fatty acids are the precursors to anti-inflammatory prostaglandins; which basically means omega 3 makes our anti-inflammatory prostaglandins. In contrast, omega 6 makes our inflammatory prostaglandins, namely prostaglandin E2. And for those of who don’t know, prostaglandins, in the simplest of terms, are immune chemicals.

Read more.

Show notes

Omega 3 and inflammation

https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753

https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/

https://pubmed.ncbi.nlm.nih.gov/6790261/

Dietary modulation of prostaglandin E2

https://www.pnas.org/doi/10.1073/pnas.0334211100

https://www.mdpi.com/2072-6643/2/3/355figureth?id=figure1

https://onlinelibrary.wiley.com/doi/full/10.1155/2017/5987082

https://www.clinsurggroup.us/articles/JGRO-10-226.pdf

Omega 3 fatty acids and endometriosis pain reduction/treatment

https://www.clinsurggroup.us/articles/JGRO-10-226.pdf

https://www.mdpi.com/1422-0067/24/19/14601

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0227695

https://onlinelibrary.wiley.com/doi/10.1002/jcp.26401

https://www.mdpi.com/2075-1729/13/3/654

https://pmc.ncbi.nlm.nih.gov/articles/PMC8677647/

https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext

Endometriosis risk and omega 3 fatty acids

https://pubmed.ncbi.nlm.nih.gov/20332166/

https://www.ejog.org/article/S0301-2115(13)00173-5/abstract

https://pmc.ncbi.nlm.nih.gov/articles/PMC9983692/

https://theiopn.com/reel-in-the-relief-can-omega-3s-reduce-menstrual-pain/

Omega 3 fatty acids and dysmenorrhea

https://onlinelibrary.wiley.com/doi/10.1111/1747-0080.12835

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

https://pubmed.ncbi.nlm.nih.gov/8701537/

https://www.ejog.org/article/S0301-2115(13)00173-5/abstract

Omega 3 fat sources

https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

https://www.efsa.europa.eu/en/efsajournal/pub/2815

Brands

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Produced by Chris Robson

This week I want to highlight three key minerals that when you’re low in, can cause you more period pain. These have all been associated with endo in the research too, and of course, as a classic symptom of endo is horrific period pain, replenishing these minerals could help you improve your experience of your period with endometriosis,

Read more.

Show notes

Magnesium

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

https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf

https://ijwhr.net/pdf/pdf_IJWHR_195.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC3626048

https://www.jle.com/fr/revues/mrh/e-docs/magnesium_in_the_gynecological_practice_a_literature_review_309489/article.phtml

Calcium

https://ijwhr.net/pdf/pdf_IJWHR_195.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752

https://www.cell.com/heliyon/fulltext/S2405-8440(24)11191-7

https://pmc.ncbi.nlm.nih.gov/articles/PMC3626048

https://www.ajog.org/article/S0002-9378(34)90970-4/abstract

https://pubmed.ncbi.nlm.nih.gov/1924661/

https://pubmed.ncbi.nlm.nih.gov/10763903/

https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718920

https://pmc.ncbi.nlm.nih.gov/articles/PMC6221107

https://www.dietaryguidelines.gov/food-sources-calcium

https://pubmed.ncbi.nlm.nih.gov/23607686/

https://scijournals.onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1097-0010(199909)79:12<1596::AID-JSFA406>3.0.CO;2-A

https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/

https://www.peteandgerrys.com/blogs/field-notes/diy-eggshell-calcium-powder

Zinc

https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/

3?utm_source=chatgpt.com

https://pubmed.ncbi.nlm.nih.gov/17289285/

https://pubmed.ncbi.nlm.nih.gov/35226276/

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Produced by Chris Robson

Okay so last week we looked at foods to eat more of to support progesterone production. Today, we’re going to discuss the supplement forms of these nutrients and the doses to take.

Before we get into it, I have given a lot of warnings for each supplement. This is because I want you to have all the information, including possible side effects, so you can make an informed decision and so you understand what’s happening if you do experience side effects. But to be clear, most of the side effects occur with high doses, over prolonged periods of times, with the exceptions occurring rarely in individuals who are particularly sensitive or have other issues going on that have affected how they respond or tolerate these supplements.

Read more.

Show notes

Vit E

https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/

Omega 3

https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext

https://obgyn.onlinelibrary.wiley.com/doi/10.1016/j.ijgo.2011.11.019

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

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

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

Selenium

https://pubmed.ncbi.nlm.nih.gov/24206213/

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

Vit C

https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext

Zinc

https://link.springer.com/article/10.1007/s12011-022-03175-w

https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/

https://www.sciencedirect.com/science/article/abs/pii/S0306987706009066

https://pmc.ncbi.nlm.nih.gov/articles/PMC11643716/

http://renaissance.com.cy/wp-content/uploads/2019/10/Polysitol-Zinc-Article.pdf

http://eprints.mui.ac.ir/10491/1/10491.pdf

https://www.mountsinai.org/health-library/supplement/zinc

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.mountsinai.org/health-library/supplement/copper

https://www.healthline.com/nutrition/copper-deficiency-symptoms

Magnesium

https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf

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

https://pubmed.ncbi.nlm.nih.gov/28392498/

https://pubmed.ncbi.nlm.nih.gov/2067759/

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

B6

https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/

https://pubmed.ncbi.nlm.nih.gov/31928364/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4161081/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#:~:text=The amount of vitamin B6,mg a day for women

https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/

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Produced by Chris Robson

The past two episodes we’ve been talking about low progesterone levels and some of the signs to watch for.

Today, I want to talk about how to raise your levels with specific nutrients.

Read more.

Show notes

Zinc

https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-024-01442-z

https://pubmed.ncbi.nlm.nih.gov/36920672/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3275394/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional

Magnesium

https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3198864/

https://pubmed.ncbi.nlm.nih.gov/6747732/

B6

https://pubmed.ncbi.nlm.nih.gov/6684167/

https://pubmed.ncbi.nlm.nih.gov/1923170/

Vit C

https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/

https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/

http://www.usa-journals.com/wp-content/uploads/2013/07/Al-Katib_Vol18.pdf

https://www.sciencedirect.com/science/article/pii/S0739724009000356

Selenium

https://pubmed.ncbi.nlm.nih.gov/24206213/

https://www.newswise.com/articles/women-s-fertility-linked-to-detox-element-in-diet

https://lpi.oregonstate.edu/mic/minerals/selenium

Healthy fats

https://www.fertstert.org/article/S0015-0282(11)01162-9/fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC10347784/

https://www.justintimemedicine.com/curriculum/7003

Vit E

https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1

https://www.nature.com/articles/s41598-022-09082-3

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Produced by Chris Robson

In our last episode, we discussed spotting before your period and what’s normal and what could be a sign of low progesterone or even endo. Today I want to discuss spotting around ovulation and again, this is going to be a nice and easy to digest bite sized episode.

So, ovulation occurs roughly midway in your cycle, though that’s just the average. Statistically, the average ovulation day is around Day 14 but it can be a few days before or after, and maybe we can do an episode on what’s a healthy time frame for ovulation and what’s a sign of a problem, but until then, I actually have an episode on what’s a healthy cycle, so I’ll link to that in the show notes.

Read more.

Show notes

https://www.ncbi.nlm.nih.gov/books/NBK279054/

https://www.mdpi.com/1422-0067/25/8/4499

https://www.sciencedirect.com/science/article/abs/pii/S030372071730504X

https://www.hopkinsmedicine.org/health/conditions-and-diseases/uterine-fibroids

https://pubmed.ncbi.nlm.nih.gov/6838950/

https://pubmed.ncbi.nlm.nih.gov/12369286

https://pmc.ncbi.nlm.nih.gov/articles/PMC9916952/

https://www.sciencedirect.com/science/article/pii/S0015028211006807

https://pmc.ncbi.nlm.nih.gov/articles/PMC3136067

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This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works

Produced by Chris Robson

Today is one of my shorter episodes, a bite size episode!

Recently I started working with two new clients and they were both really concerned that they were spotting one to two days before their periods.

First up, what do I mean by spotting? Spotting is typically spots of blood appearing in your underwear - it’s light and is typically not very consistent. Often it’s dark red or brown, and we’ll get to why it’s that colour in a minute.

So, if you’re spotting one to two days before your period, is this a problem and is it anything to do with endo?

Some of you may be surprised to learn that spotting one to two days before your period is okay and normal.

Read more.

Show notes

Low progesterone signs and testing options

Arvigo massage

Visceral manipulation

Mercier therapy

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Produced by Chris Robson

At the end of last year I released a series on dairy and its possible effects on endo pain, endo belly and hormones, as well as its benefits - as I know so many of you are confused about the topic.

Today, I want to provide you with a summary of these episodes, so you can get the top lines in one place, and then of course you can deep dive into the individual episodes if you need to.

So, a big, BIG disclaimer here in case you haven’t listened to the previous episodes. If you’re vegan, please feel free to skip this episode. This episode is not about being for or against dairy, it’s about providing you with information so you can make an informed decision about whether dairy is right for you. The research is very varied and our reactions to dairy really depend on our own individual genetics, so the key takeaway here is that it’s worth investigating if dairy agrees with you personally before coming to any conclusions.

Of course this series also does not address ethics or environmental considerations with dairy, I am simply focusing on the health side. It goes without saying that choosing ethical and environmentally friendly brands and farms is always preferable where possible, if it is accessible to you, whilst being mindful of our consumption of products that can affect the environment.

So, let’s get into it.

Read more.

Show notes

References for dairy and pain (see show notes)

https://www.theendobellycoach.com/podcast/dairy-endo-pain

References for dairy and hormones (see show notes)

https://www.theendobellycoach.com/podcast/does-dairy-affect-endo

References for dairy and endo belly (see show notes)

https://www.theendobellycoach.com/podcast/endo-belly-dairy

Endo and inflammatory markers

https://journals.mk/aph/article/view/6060

https://pmc.ncbi.nlm.nih.gov/articles/PMC5859972/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7956504/#:~:text=The analysis of the values,with severe endometriosis (median values:

Endo and metabolic risk

https://www.theendobellycoach.com/podcast/glycemic-index-load-endo

Endo and gut bacteria and short chain fatty acids

https://www.theendobellycoach.com/podcast/endometriosis-butyrate

https://www.theendobellycoach.com/podcast/endometriosis-short-chain-fatty-acids

https://www.theendobellycoach.com/podcast/endometriosis-propionate-acetate

https://pmc.ncbi.nlm.nih.gov/articles/PMC10805679

https://www.theendobellycoach.com/podcast/endo-fermented-foods

Lactose testing

https://www.nhs.uk/conditions/lactose-intolerance/

Elimination diet guidance

https://www.nhs.uk/conditions/food-intolerance/

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Produced by Chris Robson

Today’s episode is continuing with the theme of why some of your conditions may be worse in January, and today, we’re focusing on endometriosis.

Before we get into it, this is a short episode where I am giving you an overview of some of the ways these things can affect people with endo, but it’s not an exhaustive list. In fact, each of these topic areas could have their own episode with a deep dive into how the science works in regards to hormones, inflammation, liver function and so on, but rather than overwhelm you with a bunch of science, I am keeping in what you need to know and have linked to some further resources if you want to learn more.

Additionally, the strategies I’m suggesting are very much top line suggestions, but if you go to last week’s episode and listen from 14 minutes in, I give a much more detailed breakdown of how to make these changes there.

Show Notes

Sleep

https://endometriosisnews.com/2020/09/17/5-ways-sleep-deprivaton-affects-endometriosis/

https://www.theendobellycoach.com/podcast/how-the-brain-increases-endo-pain-and-how-pelvic-pain-becomes-chronic-with-christie-uipi-of-curable

https://www.theendobellycoach.com/podcast/night-waking-endo?rq=waking

Blood sugar resources

https://endometriosis.net/living/diet-sugar

https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms

Alcohol

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8926958/

https://www.theendobellycoach.com/podcast/what-is-the-endo-belly-endometriosis-ibs?rq=endo%20belly

https://www.theendobellycoach.com/podcast/endo-belly-treatment-endometriosis-ibs?rq=endo%20belly

https://www.theendobellycoach.com/podcast/endo-belly-endometriosis-sibo-ibs?rq=endo%20belly

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/

https://www.ncbi.nlm.nih.gov/pubmed/28988571

https://academic.oup.com/alcalc/article/35/5/417/206575

Adhesions

https://www.theendobellycoach.com/podcast/strategies-loosen-adhesions-frozen-pelvis?rq=adhesions

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Produced by Chris Robson

It’s a New Year and perhaps you’re feeling the pressure to get up and go, but you can’t get yourself out of bed.

Maybe you’re in more pain than usual, perhaps you’re more depressed than usual or maybe you’re experiencing extreme fatigue and energy crashes?

If this is you, please know you’re not alone.

As I return to work, I’ve received many emails from endometriosis clients telling me their symptoms are worse and they’re panicked, but I’ve also had friends and endo clients who struggle with Premenstrual dysphoric disorder (PMDD) experiencing heightened symptoms.

And even for me, my anxiety, bladder pain and adhesion pain are worse.

This is not uncommon. In fact, in my line of work, it’s expected that many people will have worsening periods or hormonal problems in January.

Show Notes

Other episodes on PMDD

https://www.theendobellycoach.com/podcast/what-is-pmdd?rq=PMDD

https://www.theendobellycoach.com/podcast/natural-treatment-options-pmdd-endometriosis-rebecca-sairs?rq=PMDD

https://www.theendobellycoach.com/podcast/endo-pmdd-healing?rq=PMDD

Blood sugar resources

https://endometriosis.net/living/diet-sugar

https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms

Alcohol alternatives

Seedlip

Kin Euphorics

Biscuit alternatives

Keto8

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Produced by Chris Robson

With a new year beginning, I am resharing a very old meditation episode. This episode is a visualisation meditation to help you envision how you want to feel in 2024.

I use this visualisation exercise with every one of my clients, to help them see the big picture they want for their health and then to take that big picture and break it down into small, attainable goals. I also use this meditation with course students and with anyone who comes to my free workshops, so you may very well know it!

The key question you will be asking yourself in this meditation is - what if you thrived with endometriosis in 2024?

What would your body feel like?

What would your life look like?

You’ll be invited to envision what your life would be like if you did thrive and if you didn’t - and what one accessible step could you take towards this vision of the future.

Make sure you have a journal to hand, a pen and an hour to really sit with this episode and go deep with this powerful meditation. If now isn’t a good time to do this meditation, it can be truly used at any time of year!

Most people have very strong yet peaceful reactions to this meditation, and find it very enlightening - so I hope it helps you as well.

P.S. This exercise is based on the visualisation we are provided with in our training with the Integrative Women’s Health Institute.

Show notes:

Dr Jessica Drummond

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This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works

Produced by Chris Robson