An Anti-Inflammatory Approach for Chronic Pelvic Pain
Jessica Grys, Holistic Nutrition Health Coach
Chronic pelvic pain is one of the most common health issues impacting women today. There are a variety of possible root causes and conditions associated with pelvic pain, include, but are not limited to: dysmenorrhea, endometriosis, and polycystic ovarian syndrome (PCOS).
Dysmenorrhea
Dysmenorrhea, or painful menstruation, is one of the most common health challenges faced by women. Research suggests that as many as 45-90% of women experience dysmenorrhea. Primary dysmenorrhea describes painful menstrual cramping without physical abnormalities or an underlying pelvic disease. Secondary dysmenorrhea occurs where pain is due to a pelvic or systemic condition such as endometriosis or PCOS. Symptoms associated with dysmenorrhea include pelvic pain and abdominal pain, pain radiating down the lower back and thighs, digestive issues, nausea and vomiting, bloating, headaches, dizziness and light-headedness, and fatigue.
Endometriosis
At least 1 in 10 women suffer from endometriosis, a condition where endometrial-like tissue grows outside the uterine lining. Endometriosis has been often characterized as an inflammatory and estrogen-dependent disease. Symptoms of endometriosis include severe menstrual cramps, heavy menstrual bleeding, sexual pain, bowel and urinary disorders, and nausea, among others.
Polycystic Ovarian Syndrome
PCOS is the most common endocrine disorder among women of reproductive age. Common symptoms include unwanted or stubborn weight gain, hair loss, unwanted hair growth on face and other parts of the body, acne, irregular or absent periods and lack of ovulation. PCOS is itself associated with a higher risk of dysmenorrhea, endometriosis, pelvic pain, and sexual difficulties.
The Role of Nutrition and Lifestyle
While treatment plans for these conditions must be tailored to an individual’s health history, symptoms, and personal preferences, there is growing research showing a positive role for nutrition and lifestyle factors in the management and even prevention of symptoms and disease. In particular, research suggest that an anti-inflammatory approach may be beneficial.
Unfortunately, the Standard American/Western Diet, characterized by high consumption of processed foods, red meat, high-fat dairy, refined carbohydrates and sugars, is known to contribute to systemic inflammation, which is at the root of many chronic diseases. Recent research suggests that women who consume diets with high inflammatory potential are significantly more likely to have endometriosis in comparison to those with less inflammatory diets.
In contrast, an anti-inflammatory diet focuses on the inclusion of whole (unprocessed) foods, healthy sources of omega-3 fatty acids, antioxidant rich foods, and adequate fibre to maintain good digestive health. Omega-3 rich foods include wild caught fatty fish such as salmon, mackerel and sardines. Plant-based sources include flaxseeds, walnuts, and chia seeds. The same anti-inflammatory effect has been noted with increased consumption or supplementation of vitamins C, D, and E.
The Mediterranean diet, known to be one of the healthiest ways of eating, is an example of an anti-inflammatory diet that prioritizes a mostly plant-based approach of mostly vegetables, fruits, dry legumes, nuts and seeds, moderate intake of dairy and fish, and a low intake of red meat and wine. Olive oil, avocados and nuts are sources of monounsaturated fat that help reduce inflammation and are staples of the Mediterranean diet. The Mediterranean diet is also known to be beneficial for fertility and preparing for pregnancy.
Anti-inflammatory diets are based on limiting intake of processed foods and refined carbohydrates such as white bread and pastries; sugary foods and drinks; trans fats; hydrogenated oils; processed meats; and excessive alcohol – all of which are known to contribute toward inflammation.
Elimination Diets and Food Sensitivities
An elimination diet may also be helpful in identifying specific dietary triggers of inflammation that could be contributing to pelvic pain. Common triggers include gluten, dairy, soy, corn, eggs, sugar, and nightshades.
Eliminating or reducing consumption of gluten may be particularly relevant for women living with endometriosis. A 2012 study found that 75% of women with endometriosis saw statistically significant change in painful symptoms by going gluten-free for a period of 12 months.
Chronic Stress and Inflammation
From the lifestyle perspective, stress management is a key component of an anti-inflammatory approach. There is a strong connection between chronic stress and systemic inflammation. When it comes to reducing stress on your body, eliminating food sensitives and allergies; maintaining a healthy diet with adequate macro- and micro-nutrients; and balancing your blood sugar is key. In addition, making daily stress management a habit by incorporating practices such as meditation and breathwork, journaling, and low-impact exercise may be beneficial when it comes to reducing inflammation and managing symptoms of chronic pelvic pain.
Other Considerations – Estrogen Detoxification
In addition to an anti-inflammatory approach, women may consider diet and lifestyle approaches to assist with the healthy metabolism of estrogen. All three above-mentioned conditions have been associated with estrogen dominance, which occurs when the body is producing an excess amount of the hormone, not properly detoxing and processing it, or because there is too little progesterone, creating an imbalance between these two main female sex hormones.
A holistic approach to pelvic pain care involves a comprehensive root-cause approach to healing. Combining diet and lifestyle modifications with pelvic physiotherapy and pelvic floor rehabilitation is recommended as part of a comprehensive treatment plan. To learn more about nutrition and lifestyle habits to improve symptoms of pelvic pain, book a free discovery call with Jessica Grys, Holistic Nutrition Health Coach.
Jessica is also hosting a free webinar on June 11th , 2024 on Nutrition and Lifestyle Strategies for Pelvic Pain: Endometriosis, PCOS, and Painful Cycles. This webinar focuses on integrative approaches to managing the symptoms associated with endometriosis, PCOS, and estrogen dominance including painful menstrual cramps, mid-cycle or ovulatory pain, and other pelvic pain issues. Jessica will explore the benefits of an anti-inflammatory approach, how to support healthy hormone metabolism and detoxification, and daily habits for more manageable pain. Register for the webinar here.
Sources:
· Piecuch, M., Garbicz, J., Waliczek, M., Malinowska-Borowska, J., & Rozenntryt, P. (2022). I Am the 1 in 10 – What Should I Eat? A Research Review of Nutrition in Endometriosis. Nutrients, 14(24), 5283. http://doi.org/10.3390/nu14245283
· Habib, N., Buzzaccarini, G., Centini, G., Moawad, G., Ceccaldi, P., Gitas, G., Alkatout, I., Gullo, G., Terzic, S., & Sleiman, Z. (2022) Impact of lifestyle and diet on endometriosis: a fresh look to a busy corner. Menopause Review, 2(21) http://doi.org/10.5114/pm.2022.116437
· Barnard ND, Holtz DN, Schmidt N, Kolipaka S, Hata E, Sutton M, Znayenko-Miller T, Hazen ND, Cobb C and Kahleova H. (2023) Nutrition in the prevention and treatment of endometriosis: A review. Front. Nutr. 10:1089891. http://doi.org/10.3389/fnut.2023.1089891
· Ciebiera, M., Esfandyari, S., Siblini, H., Prince, L., Elfakas, H., Wojtyla, C., Al-Hendy, A., Ali, M. (2021) Nutrition in Gynecological Diseases: Current Perspectives. Nutrients 13(4). http://doi.org/10.3390/nu13041178