Here is Marie's list, with my ever-so-helpful commentary:
Helpful Diet Tips
During my struggle with adenomyosis and through my research, I have found that the following foods and supplements may improve symptoms of adenomyosis. This information may be particularly useful to those who do not want to undergo a hysterectomy.
1. Fiber - helps to rid the body of excess estrogen. Good sources include beans, nuts, seeds, oatmeal, and fresh vegetables.
- this one is difficult for me, except for the beans. I love beans. For someone with "IBS", it seems counterintuitive to consume such obviously gassy foods, but my body craves them. Possibly because I am not getting good fiber elsewhere? Except for my oatmeal chocolate chip raisin cookies. with those, I am also hitting #7 & #9!!
2. Omega-3 fatty acids - an anti-inflammatory nutrient that has also been shown to balance hormone levels. Sources include anchovies, mackerel, wild salmon, herring, sardines, tuna, walnuts, and flaxseed.
- tuna. 'nough said. Tuna salads, tuna sandwiches, tuna melts, tuna casseroles, tuna wraps... I love tuna. this is also a distinct craving I have - although the craving usually mandates heinously unhealthy potato chips on the sandwich as well.
3. Organic foods - because of the way they are grown, these foods contain less xenoestrogens.
- must do this. As soon as fire season is over, I am going to subscribe our family to Bountiful Baskets, which I think will make this easier.
4. Cruciferous vegetables - contain a substance called diindolylmethane that has been shown to help the body rid itself of excess estrogen. Sources include broccoli and cauliflower.
- again, gassy, but strangely comfortable food for me. I love these. Especially with cheese. Or the fake hollandaise sauce my mom made for us growing up.
5. Phytoestrogens - weaker estrogens than that found in the human body and they compete for estrogen receptor sites. Good sources include flaxseed, sesame seeds, pistachios, sunflower seeds, almonds, beans, soy, multigrain bread, rye, and barley.
- oooh - let's see, don't like nuts, don't like seeds - LIKE BEANS! - don't do soy, prefer squishy white bread, but usually I try to avoid grains all together.
6. B vitamins - help to balance hormone levels. Sources include tuna, salmon, turkey, chicken, beans, potatoes, milk bananas, and eggs.
- tuna! pretty much any meat is OK with me, and milk, and eggs. I like potatoes too. I do try to remember to take a B vitamin supplement... But remembering anything isn't one of my strong points these days.
7. Foods high in magnesium and zinc - these nutrients help to increase progesterone production. Sources include bran, dark chocolate, pumpkin, squash, edamame, molasses, roast beef, oysters,crab, and lamb.
- two words: DARK CHOCOLATE!
8. Foods high in sulfur - help to detoxify the liver and get rid of excess estrogen. Good sources include onions, garlic, lemons, and leafy green vegetables.
- So I had my mom bring me a bag of lemons from Costco. I have been making my own lemonade and drinking it until my tongue is sore. Does that count? Also, juicing. Leafy vegetable galore. Spinach, kale - and I adore garlic and onions. As my breath will confirm.
9. Resveratrol - this wonderful supplement has numerous health benefits, one being an aromatase inhibitor. Since aromatase synthesizes estrogen, eating food with aromatase inhibiting action helps to lower estrogen levels and may possibly help to reduce adenomyosis symptoms. See "Hormonal Imbalance?" and "Treatments" for more information. Resveratrol can be taken as a supplement (usually extracted from the Japanese knotwood plant) or can be consumed by eating the following foods: red grapes, red wine, peanuts, or cocoa.
- I hardly feel the need to comment here. My favorite conveyance for reservatrol is definitely the wine bottle.
10. White mushrooms - these have been shown to have some natural aromatase inhibiting action. Since aromatase synthesizes estrogen, eating food with aromatase inhibiting action helps to lower estrogen levels and may possibly help to reduce adenomyosis symptoms. See "Hormonal Imbalance?" and "Treatments" for more information.
- ooh! I love an excuse to eat mushrooms! There were some on sale at the store and I thought, hmmm, how can I eat these without feeling frivolous? Problem Solved.
Try to avoid the following foods:
Caffeine
Sugar
Processed food
- this is difficult. very difficult. mostly because lemonade requires sugar, as do oatmeal cookies, and life simply isn't worth living without coffee. but I am always seeking out better versions of sweeteners - I wonder how maple syrup does in lemonade?
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