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Foods That Fight And Foods That Feed Endometriosis

    Home THE WELLNESS EMPORIUM Foods That Fight And Foods That Feed Endometriosis

    Foods That Fight And Foods That Feed Endometriosis

    By Naturopath Chae | THE WELLNESS EMPORIUM | 0 comment | 12 April, 2018 | 1

    It all starts with what you put in your mouth. The foods you eat form the foundation of any treatment program, especially for those with chronic conditions such as endometriosis. A solid foundation is focusing on a whole-food approach with plenty of vegetables, fruits, good quality fats and proteins from both animal and vegetarian sources. Your diet should be void of processed and deep fried foods, refined carbohydrates and concentrated sugars, artificial flavours, preservatives and colours.

     

    5 Foods That Fight Endometriosis

    Endometriosis is an inflammatory disease that is oestrogen-dependent with a potential autoimmune link. So the foods that fight endometriosis exhibit anti-inflammatory and immune building properties, as well as detoxification capabilities to promote healthy oestrgoen levels.

     

    Fish 

    Omega-3 fatty acids found in oily fish exhibit powerful anti-inflammatory properties that help to lower inflammation. A large perspective study found that women who consumed omega-3 fatty acids within their diet reduced their risk of endometriosis up to 22%, compared to the group with the lowest intake of these fatty acids. I recommend eating fish (preferably wild caught and fresh) 3-5 times per week. This includes sardines, herring, tuna, trout, salmon, mackerel and snapper.

     

    Turmeric

    The active constituent in turmeric, curcumin, has a number of amazing medicinal properties that are beneficial for endometriosis sufferes. These include reducing inflammation and oxidative damage, modulating the immune system and aiding detoxification. Turmeric acts specifically on reducing the inflammatory markers (NF-kappa B) that are normally elevated in those with endometriosis. In addition to using turmeric as a food, I do recommend supplementing with good quality turmeric to achieve therapeutic dosages. The best way to get turmeric into your diet is adding it to your smoothies, lattes and fresh juices, as well as a seasoning in your main meals. You can find some of my favourite turmeric recipes in my latest Gut Repairing Recipe Ebook, including my go to Vanilla Turmeric Smoothie and Mixed Minced Turmeric Lettuce Cups.

     

    Brassica Family Foods

    The Brassica family foods contain indole-3-carbinol, which is a naturally occurring phytochemical that supports detoxification. This group of vegetables helps to clear oestrogen via the liver and improve the ratio of 2:16 hydroxyoestrone, which is commonly imbalanced in oestrogen-dominant conditions like endometriosis. Brassica vegetables include bok choy, broccoli, Brussels sprouts and cabbage and should be plentiful in your diet.

     

    Ginger

    Ginger is one of my favourite herbs and it works wonders for conditions associated with pain. I often prescribe ginger in the form of medicinal herbs as a tincture or tablet, as well as a food for those who suffer from bad period pain (also known as dysmenorrhea). In a comparative clinic trial, ginger showed to be just as effective as ibuprofen in relieving pain associated with dysmenorrhea. The easiest way to get ginger into your diet is to sip on a good quality organic ginger tea, and add it to your fresh smoothies, juices or your main meals.

     

    Pre & Probiotics

    Pre and probiotics help to restore balance to the gut microflora. They aim to reduce pathogenic (bad) bacteria by improving good bacteria. Pre and probiotic rich foods also help to improve immunity and lower inflammation. Studies have recently suggested that an imbalance in gut bacteria can worsen endometriosis. Prebiotic rich foods are those that feed the good bacteria in our digestive system and include dandelion greens, flaxseeds, legumes, asparagus, leek and artichokes. Probiotics are live micro-organism that help to re-establish a healthy microflora. Foods rich in probiotics include kefir, kombucha, yoghurt, tempeh, natto, miso and sauerkraut.

     

    5 Foods That Feed Endometriosis   

    The foods that fight endometriosis are anti-inflammatory, where as the foods that feed endometriosis are those that increase inflammation and should be avoided.

     

    Dairy

    Although there are currently no studies showing the benefits of a dairy-free diet and endometriosis, there are plenty of studies showing that a dairy-free diet can help to reduce inflammation. This is because of the protein within dairy. Dairy, from the commonly used Holstein cow contains a protein called A1 casein, which has been shown to increase inflammatory markers. Not everyone is sensitive to casein but it presents as reoccurring infections such as tonsillitis, eczema and asthma. Other inflammatory reactions include acne, diarrhea, constipation, bloating, period pain and PMS. In these cases it is best to avoid A1 dairy all together. As an alternative, I often recommend goat or sheep dairy, as it is often tolerable and does not contain the A1 casein protein. Other forms of dairy that contain very little amounts of A1 casein include ricotta, butter, heavy cream and whey protein isolate. Dairy alternatives include coconut and almond milk.

     

    Wheat

    Along with dairy, wheat can cause significant problems, however it does not affect everyone in the same way. It often comes down to your genetics and the state of your gut health. As I work with a lot of women with gut issues alongside endometriosis, wheat is often a common contributing factor to symptoms. I frequently recommend avoiding it, especially in the early stages of healing.

     

    Gluten

    Wheat also contains a protein called gluten. Gluten is also considered to be an inflammatory protein for most people. Celiac disease is a serious, yet rare (1% of the population), autoimmune condition where the consumption of gluten can cause significant damage to the digestive system. In this case, gluten should be strictly avoided for life. New evidence is also emerging that those with non-celiac gluten sensitivity (NCGS), approximately 6% of the population, respond in similar ways to gluten as those with celiac disease. Studies are also looking at foods high in FODMAPs that could be contributing to the inflammation in NCGS (another topic, for another day). Unfortunately, unlike celiac disease, NCGS is hard to detect. The best detection is through an elimination diet to monitor symptoms. Alternatives to wheat and gluten include quinoa, rice, buckwheat and sorghum.

     

    Sugar

    Sugar gets a pretty bad wrap and rightfully so. The sugar I am referring to is that of the refined kind found in chocolate, sweets, cookies, sweetened yoghurt and milks and those deliciously sweetened baked goods. As well as the concentrated form in honey, fruit juices, dates, white rice and white flour. These types of refined carbohydrates and sugars have a high glycemic index (High GI) that cause a spike in insulin levels. This spike is then followed by a crash, and with repeated exposure leads to insulin resistance, inflammation, obesity and gut imbalances. It is best to get your sugar in it’s natural form from your fruit, vegetables and whole-grains. These wholefoods also contain fibre, protein and other important nutrients, which act very differently in the body and protect against inflammation.

     

    Alcohol

    Alcohol impairs detoxification and messes up your gut micro-flora, which ultimately leads to inflammation, flaring up endometriosis symptoms. An occasional drink isn’t what I’m talking about. I am talking about the excessive binge drinking. If you do wish to enjoy an occasional drink opt for a good quality red wine or gin / vodka and soda. Also avoid having more than 2-4 standard drinks on the occasion and be sure to drink water in between each alcoholic beverage. In any serious condition, I recommend avoiding alcohol all together until symptoms are under control.

     

    What About Food Intolerances & Allergies?

    Food reactions cause an inflammatory response in the body. This inflammatory response can cause a number of symptoms such as nausea, diarrhoea  constipation, bloating, headaches, muscle and joint pain, PMS, eczema, asthma, acne, anxiety, depression and the list goes on. Interestingly, studies have shown that food intolerances and allergies are often higher in women with endometriosis. The best way to determine food intolerances or sensitivities is through an elimination diet. An elimination diet is considered to be the gold standard and your Naturopath can help guide you through the stages appropriately. Allergies are more recognisable as they cause immediate reactions such as hives or swollen airways and can also be picked up on IgE blood tests.

     

    On a final note, it is not only what you put in your mouth that is important in treating endometriosis, but also what you choose to put on your skin. It is important to avoid xeno-oestrogens that come from chemicals especially in our bath and beauty products. I recommend using the EWG Chemical Data Base to assess your home and beauty cabinets.

     

    If you would like to book in for a Naturopathic Appointment I offer both online and in clinic (Gold Coast) consultations. You can find out more about my services here.

    1
    dairy, elimination diet, endometriosis, endometriosis treatments, FODMAPs, food allergies, food as medicine, food intolerances, ginger, gluten, healing foods, herbal remedies, hormones, omega-3, probiotics, turmeric, wheat, women's health

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    Ever found yourself lying in bed wide awake after Ever found yourself lying in bed wide awake after scrolling on your phone or watching a show? It’s not just your thoughts keeping you up. It might be the screen itself.

Devices like phones, tablets, laptops and even bright indoor lighting emit blue light. This kind of light signals your brain that it’s still daytime, delaying the release of melatonin, the hormone that helps you feel sleepy. Less melatonin means it can take longer to fall asleep and your sleep may not feel as deep or refreshing.

We get it. Sometimes that scroll or episode feels like the only way to switch off. But when screen time stretches too close to bed, it can throw off your natural sleep rhythm and leave you feeling foggy the next day.

Here are some simple tips that can support better rest:

✔️ Limit screen use 1 to 2 hours before bed
✔️ Use night mode on your devices
✔️ Keep lights dim in the evening
✔️ Try blue light blocking glasses
✔️ Create a relaxing wind down routine
✔️ Keep screens out of the bedroom
✔️ Swap your phone for a book, herbal tea or stretching

These gentle shifts help your body prepare for sleep naturally. If you’re finding it hard to fall asleep or wake feeling unrefreshed, looking at your evening habits is a good place to start.

Looking for extra support with your sleep? Book online today or call us on (07) 5535 2474 to speak with one of our Naturopaths about natural ways to improve your rest.

#sleephealth #naturalsleep #naturopathgoldcoast #sleepbetter #bluelightawareness #bedtimeroutine #holistichealth #naturopathiccare #sleepnaturally #screenfreeevening #wellnesstips #healthyhabits #mindbodyhealth #slowsleeproutine
    There are a host of things that can constubite to There are a host of things that can constubite to perimenopausal sleep issues, however one that can be overlooked is the role of nocturnal blood glucose levels. 

During the night (just like during the daytime), your cells will optimally utilise a seamless mix of glucose (from stored glycogen in the liver & muscle) & fats (from adipose stores). In those with glucose dysregulation, there can be hypoglycaemic slumps as this system falters; if this is happening during the night, you may experience a state of abrupt wakening as a stress response is triggered too restore blood glucose levels.

If you have changed to a low carb, keto or carnivore style of eating (common in those trying to initiate weight loss), adding some complex carbohydrates with dinner can help with serotonin & melatonin production while a diet focusing on protein & fibre along with general stress management & daily ovement will assist with insulin sensitivity & blood glucose stabilising.
    Did you know your dinner plate could be affecting Did you know your dinner plate could be affecting your sleep?,
We often think of screens, stress, or caffeine as the main sleep disruptors and they are, but what you eat (and when) plays a major role in how well you sleep, too.

Certain foods are naturally calming. They support your body’s production of melatonin, serotonin, or contain magnesium, which all play a role in helping your body unwind. On the flip side, others can keep your system alert or uncomfortable, especially if eaten too close to bedtime.

🌿 Foods that may support better sleep include:
• Chamomile or passionflower tea – soothing and supportive for your nervous system
• Almonds, walnuts & bananas – rich in magnesium and melatonin
• Kiwi & tart cherry juice – contains serotonin and sleep-enhancing antioxidants
• Fatty fish – a source of omega-3 and vitamin D
• Turkey & oats – contain tryptophan and complex carbs to promote rest

🍷 But be mindful of common sleep disruptors too:
• Caffeine (coffee, chocolate, energy drinks)
• Alcohol – can fragment sleep, especially later in the night
• Sugary or spicy meals
• Late dinners – try to eat at least 2–3 hours before bed

If sleep has felt difficult, looking at your daily nutrition — not just your night-time habits — can be a powerful place to start.

🌿 Our Naturopaths can support you in understanding how your meals may be influencing your sleep, and guide you toward a routine that works for your body. Book online or contact us to learn more.

#SleepAndNutrition #SleepFoods #SleepTips #NaturalSleepSupport #MagnesiumRichFoods #HerbalSupport #NightTimeRoutine #BetterSleepNaturally #HolisticSleep #SleepHygiene
    Here’s why: ❌ Caffeine (yes, even in chocolate Here’s why:
❌ Caffeine (yes, even in chocolate!) stimulates your body long after you’ve eaten it.
❌ Blue light from screens tricks your brain into thinking it’s still daytime.
❌ Heavy or late-night eating forces your body to focus on digestion instead of repair.

🌿 How to fix it (from our naturopathic tips):
✓ Swap late-night snacking for lighter dinners, finished before 8pm.
✓ Dim the lights + power down screens 1 hour before bed.
✓ Keep your room cool, dark, and quiet.
✓ Stick to a regular sleep and wake time (no “sleeping in” to catch up).

According to our naturopaths, deep sleep is when your body does its most important work — balancing hormones, detoxifying your liver (between 1–3am!), and recharging your brain. ✨

If you’re still struggling despite trying these changes, our team at The Wellness Emporium can help uncover the root causes — from stress and hormones to gut health — and create a personalised plan for better sleep.
✨ Book your consult today and wake up feeling renewed.
#SleepHealth #HolisticWellness #TheWellnessEmporium #BetterSleepNaturally
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Stress and poor sleep often feed into each other, and it can be hard to tell which came first.

When you’re under stress, your body releases hormones like cortisol and adrenaline. This is helpful in the short term, but when it becomes constant, it keeps your nervous system on high alert, even when you’re trying to rest.

That’s why you might lie in bed, exhausted, yet unable to switch off your thoughts. Over time, poor sleep increases stress levels, and the cycle continues.

The good news? There are gentle ways to break it.

🌿 Start with small habits that calm your body and mind:
• Try 10–30 minutes of mindfulness or deep breathing before bed
• Get some movement in during the day — even a short walk counts
• Avoid caffeine and alcohol too close to bedtime
• Limit screen time at night — bright light disrupts your body clock
• Create a calm wind-down routine: soft lighting, stretching, herbal tea
• Talk it out — connecting with someone can ease mental load

You don’t need to do it all#naturopathgoldcoast s consistency, not perfection.

Improving sleep and reducing stress takes time, but small, consistent steps can have a big impact.

🌿 If stress is keeping you up at night, our Naturopaths can help you uncover what’s behind it and support you with a plan that fits your life. 

#SleepAndStress #NaturalSleepSupport #StressReliefTips #WiredAndTired #SleepHygiene #MindfulnessBeforeBed #BetterSleepNaturally #NervousSystemSupport #SleepTips #HolisticHealth #NaturopathGoldCoast
    I know how tempting it is to reach for coffee the I know how tempting it is to reach for coffee the second you wake up.... especially when your energy feels low before the day even begins.

But if you’re constantly tired in the morning or crashing soon after, your adrenals might be calling out for a little support.

As a naturopath, I’ve seen how something as simple as when you have your coffee can make a real difference to your energy, cortisol balance, and nervous system.

This isn’t about giving it up - it’s about giving your body time to wake up naturally first. 🤍

Tried waiting before your first coffee? I’d love to hear how it felt. 💚 Naturopath Erika
    Morning Habits That Improve Sleep at Night 🌞💤
If your sleep feels patchy, even though you’re doing all the “right” things at night, the real shift might need to start earlier in the day.

Good sleep doesn’t begin with switching off the lights. It starts from the moment you wake up.

Your body runs on a natural sleep-wake rhythm called the circadian rhythm. This internal clock is shaped by what you do during the day, especially in the morning. And if your mornings are inconsistent, it can throw off your ability to fall asleep or stay asleep later on.

Here are a few small, practical morning habits that can support better sleep at night:

🌞 Get morning sunlight. Exposure to bright, natural light early in the day helps regulate your body clock and support energy. Even 10–30 minutes outside can make a difference.

🏃‍♀️ Move your body. Exercise, even light activity like walking or stretching, helps you feel more alert during the day and can make falling asleep easier at night.

⏰ Wake up at the same time. Consistent wake-up times (yes, even on weekends) help your brain recognise when to feel sleepy and when to feel alert.

🍽 Eat your meals on schedule. Irregular mealtimes or eating too close to bed can interfere with sleep. Keep your meals consistent and finish eating at least 2–#naturopathgoldcoast 

The takeaway? You don’t need to overhaul everything. Start small — choose one change and build from there. A calmer night starts with a more conscious morning.

🌿 Need help building better sleep routines? Our practitioners can help you create a plan that fits your lifestyle. Book online or contact us to get started.

#SleepTips #MorningHabits #CircadianRhythm #NaturalSleepSupport #SleepBetterNaturally #HolisticSleep #WiredAndTired #HealthyRoutine #SleepHygiene #BetterSleepStartsToday #NaturopathGoldCoast
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In part 2 of this mini-series, we’re talking about simple nutrition and habit changes that go a long way toward helping your body defend, repair, and recharge:

🥦 Prioritise real, colourful food
🍬 Reduce refined sugar and processed carbs
🍷 Reconsider alcohol, smoking -  and yes, vaping too

Your body is always trying to come back into balance. When you give it what it truly needs, it will show up for you with more energy, clarity, and strength over time.

✨ No extremes. No perfection. Just small, steady choices that support your immune health from the inside out.

👉🏽 Which one of these feels most doable for you right now? Let me know in the comments 💬
📌 Save this for the next time you feel a cold coming on -  or better yet, before it even starts 

💚 Naturopath Erika 
#immunetips #fluseason #naturalsupport #naturopathy #thewellnessemporium #HolisticHealth #naturalimmunity #NaturopathGoldCoast  #coldandflu #immuneboosters
    The Ideal Nighttime Routine for Better Sleep 🌙 The Ideal Nighttime Routine for Better Sleep 🌙
Falling asleep isn’t just about what happens when your head hits the pillow. It’s about how you prepare for it.

Many people go to bed feeling tired, but their mind is still switched on, running through to-do lists, conversations, or tomorrow’s stress. You might know what helps (less screen time, a good wind-down, skipping caffeine), but turning those ideas into habits? That’s the hard part.

A consistent, calming bedtime routine tells your brain: "It's time to slow down." It helps shift you from alert mode into rest mode, and that’s what sets the stage for quality, uninterrupted sleep.

Your routine doesn’t need to be perfect. It just needs to be yours.

Here are some gentle ideas:
• Turn off electronics and avoid bright lights
• Take a warm bath to support melatonin and temperature drops
• Try a light snack or non-caffeinated tea if you’re hungry
• Read, stretch, breathe, journal — do something slow and quiet
• Keep your room cool, dark, and calm — no phones by the bed
• Write a short to-do list so you don’t carry tomorrow’s stress into sleep

Start with just one or two things. Build slowly. This isn’t about adding pressure — it’s about creating the right environment for your body and mind to rest well.

🌿 You don’t have to sort it all on your own. Reach out — we can help you get your evenings back on track. Our practitioners can help create a plan that fits your lifestyle. Book online or contact us to get started.

#SleepTips #BedtimeRoutine #NaturalSleepSupport #SleepHygiene #WiredAndTired #SleepNaturally #CircadianRhythm #HolisticHealth #BetterSleepHabits #EveningRoutine #NaturopathGoldCoast

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