to reduce the levels of arachidonic acid, which causes inflammation, while fish and nut/seed oils aid formation of the anti-inflammatory PGs. These good quality cis oils are essential in a well-balanced diet, and contrary to previous thought, they do not lead to an increase in weight. The fats which cause weight increase are the ‘bad’ saturated fats and trans fatty acids. The ‘good’ cis fatty acids aid body metabolism by supporting thyroid function. Researchers have observed that ‘the more linoleic acid in the fat tissue, the less obese the person’.10
• CASE STUDY •
Barbara G of Essex
My endometriosis and period pains and periods in general are much better since being on a yeast-free diet and taking nutritional supplements, including GLA. I also eat oily fish (herring and mackerel), fresh 3–4 times each week. You can’t beat fresh. Now I am recovered I will follow the same wholefood diet with a few extras such as a little bread. Efamol Marine has been extremely useful to me.
Fish oils
Fish oils are very important so long as they come from a reliable unpolluted source. Research on the effect of fish oils on endometriotic implants in rabbits with surgically induced endometriosis showed the sites of endometrial tissue shrank when the rabbits were fed fish oils: ‘Proinflammatory prostaglandins in the peritoneal fluid were significantly lower in the fish oil group versus the controls. Total endometriotic implant diameter eight weeks after induction was significantly smaller in the experimental group versus the controls.’11 The researchers concluded ‘that dietary supplementation with fish oils can decrease the peritoneal proinflammatory prostaglandin production and retard implant growth in animal models’. Studies on the use of fish oils in women with severe period pains showed that the fish oils were effective at reducing pain. If you are vegetarian, you can use fresh edible food grade linseeds each day; grind and eat them with breakfast cereal.
The metabolism of essential fatty acids in the body to form anti-inflammatory prostaglandins is crucial. Essential cis fatty acids from both fish oils and unrefined, unhydrogenated cis vegetable oils are able to alleviate pain and inflammation in the peritoneal cavity and joints if taken for a sustained period at the right dose. People with arthritis or pelvic inflammatory disease can benefit from dietary supplementation with evening primrose oil, linseed oil (edible food grade), borage, starflower oil and fish oils. Always buy cold-pressed capsules from a reputable source. Some of the cheaper tablets can be ineffective and a waste of money.
| Best quality oils to choose (all fresh cold-pressed) | ||
| Flax (linseed) | Pumpkin seeds | Soya beans |
| Fish | Walnuts | Seaweed |
| Sunflower seeds | Evening primrose oil | Sesame seeds |
| Almonds | Game birds | Hazelnuts |
| Cold-pressed oils in tins (e.g. extra virgin olive oil) | ||
| Reasonable oils | ||
| Venison | Chicken | Mechanically cold-pressed oils in glass bottles |
| Eggs | Roasted fresh nuts and seeds | |
| Organic butter in moderation | ||
| Oils to use in very small amounts | ||
| Bottled hydrogenated vegetable oils | Dairy products | Pork |
| Fried foods | Lamb | |
| Beef | Hydrogenated margarine | |
| Butter |
Table 4.1
The quality of oils.
Alcohol, sugars and refined starches all metabolize in the body to form fats which are stored in the body fat (adipose tissues). Fat cells produce oestrogen, which helps endometriosis to grow. Therefore, using only the good oils in moderation, and cutting out saturated and trans oils will help to control and normalize oestrogen production.
• CASE STUDY •
Jo R of Slough
Having suffered for years with extremely painful periods, mood swings, lethargy etc., I eventually sought complementary therapies. (After being diagnosed as having endo and being told that I needed a hysterectomy at 22 years of age.) Through cutting out all gluten foods, red meats and alcohol I found 110 per cent change for the better. Not only in my pain symptoms, but my monthly bleed would not be as heavy. My hair and nails became stronger and my overall health improved dramatically. Although I do feel the diet is difficult at times and slightly inconvenient, my whole attitude towards nutrition and health has changed. I think my mental health has improved too as I now feel stronger, more energetic and in control of my body. Thank you!
THE ROLE OF VITAMINS IN PAIN RELIEF
Vitamin C
Vitamin C, when combined with bioflavooids and digestive enzymes, has been shown in research to be more effective at reducing inflammation than non-steroidal anti-inflammatory drugs. An article about the research describes how ‘Animal model trials looked at histamine-induced wheals in the peritoneal cavity. When given vitamin C, with bioflavooids and digestive enzymes they reduced the effect of the histamine. It was felt that this was due to the nutrients strengthening cells against agents which were causing the inflammation’.12 Bioflavooids and vitamin C are known to have a beneficial effect upon immune cells. Vitamin C given to seriously ill cancer patients in a double blind controlled study showed that pain could be reduced significantly. Relief of pain using vitamin C has been shown in several other diseases. The way in which it works is not clear, but it may inhibit dopamine binding to membranes and inhibit prostaglandin levels. Low dietary levels of vitamin C in animal tests promoted the development of osteoarthritis. Relationships between vitamin E and vitamin C suggest that vitamin E may also be implicated in helping to reduce pain and inflammation. Together they thin blood, causing blood platelets to be less sticky. It has also been suggested that vitamin C ‘has the property of a natural antihistamine and it reduces the severity of histamine attacks from internal inflammation, and may be able to detoxify excess histamine produced when the body is under stress’.13
Vitamin E
Vitamin E has an analgesic effect because it is able to inhibit pro-inflammatory prostaglandin production. In the 1970s research showed that ‘300 iu per day reduced muscle cramps and pains in the lower back’.14 Studies also suggest that ‘vitamin E has anti-inflammatory action as it protects lysosome membranes (internal cell particles which produce enzymes) from histamine and serotonin damage. It acts slowly to limit inflammation so needs to be taken regularly’.15
B-complex vitamins
Some vitamins are used alone, but often their synergy means that when they are combined they are more powerful. B-complex vitamins (B1, B6 and B12), when working together, have also been shown by research to exhibit an anti-inflammatory effect combined with an analgesic action: ‘When vitamin B12 is taken with vitamin B1 and B6 they can together produce significant dose-dependent pain relief and inhibition of inflammation, comparable to the action of standard treatments in orthodox medicine, but without the side effects.’16 Vitamin K seems to strengthen these effects; it has an anti-inflammatory and analgesic effect in animal models.
It is known from research that high doses of thiamin (vitamin B1) can suppress pain transmission, studies suggesting that there ‘appears to be some relationship between thiamin and morphine’.17 Vitamin B6 (pyridoxine) also has analgesic effects. If B6 is deficient, the amount of serotonin in the brain decreases and this can lead to depression. B6 helps to relieve the pain associated with premenstrual syndrome. It should always be taken with other B-complex vitamins as they work synergistically. The best absorbed form of vitamin B6 is pyridoxal-5-phosphate, which acts as a coenzyme in transforming tryptophan into serotonin. (Serotonin is a neurotransmitter which exists in high concentrations in the hypothalamus, a major gland in the reproductive system – people with insufficient levels show signs of depression.)
‘Vitamin B12 was shown in three independent trials to have an analgesic effect when injected intramuscularly’18 and when combined with vitamins B1 and B6, they produce an even stronger therapeutic anti-inflammatory and analgesic effect.
• CASE STUDY •