Tag Archives: inflammation

Endometriosis: Six Ways to Reduce Pain and Inflammation

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Endometriosis is an often painful condition where the tissue that normally lines the uterus grows outside of the uterus. This endometrial lining can be found almost anywhere in the pelvic area and responds to hormones cyclically just like it would in the uterus. When the tissue is in the uterus, it is eliminated by the body during the menstrual cycle. For the endometrial tissue that is in other parts of the body, it breaks down but cannot be excreted from the body. This creates a cycle of chronic inflammation and the formation of scar tissue. These adhesions may block the fallopian tubes and contribute to fertility issues. Chronic inflammation produces an immune response causing a lack of response to progesterone during the luteal phase which can also affect fertility.

Symptoms of endometriosis may include:

  • Painful periods
  • Heavy or abnormal menstrual flow
  • Painful urination/bowel movements during period
  • Infertility
  • Back pain during menstruation
  • Pain during intercourse
  • Diarrhea, constipation or other digestive issues

Six Ways to Reduce Endometriosis Pain and Inflammation

  • Get acupuncture –  Chinese medicine considers endometriosis a condition primarily of hormone imbalances and lack of blood flow (or blood stagnation). Acupuncture can help reduce inflammation, improve blood flow, and regulate hormones. Herbs and supplements help with hormone regulation at different times during the cycle. Because endometrial tissue responds to the same hormonal changes that trigger your period to start, it’s important that the treatment plan and herbs adapt with this cycle.
  • Eat foods that increase blood flow and circulation – one to two days before the menstrual cycle starts (or whenever you start to feel pain or cramping), focus on moving blood and increasing blood flow. This will reduce cramping and pain and make the menses flow more smoothly without clots. If you are think you may be pregnant, avoid blood moving foods until you start your menses. Here are a list of foods to help increase circulation:  
    • shallots
    • scallions
    • chives
    • leeks
    • ginger
    • cayenne
    • spices like cumin, cardamom, dill, rosemary, oregano, nutmeg
    • watercress
    • horseradish
    • sour cherries
    • plums
    • cauliflower
    • broccoli
    • brussel sprouts
    • beet
    • cabbage
  • Warm the abdomen to increase blood flow and reduce cramps 
    • Frankincense and myrrh essential oils move stagnation. Place a few drops of each and mix into a carrier lotion or oil and rub the stomach in a clockwise motion, lifting up on the right side of the body and down on the left side of the body.
    • A castor oil pack can also help soften adhesions and reduce pain from cramping. Roll the castor oil on your stomach and then place an old flannel pillowcase or t-shirt over your stomach that you are willing to stain. Apply a heating pad for 15 minutes.moxa in jar
    • Moxibustion is also wonderful to increase circulation and blood flow. Moxibustion is a form of heat therapy in which dried mugwort (Artemesia argyi or A. vulgaris) is burned on or near acupuncture points. The warmth from the moxa warm and move Qi in the body. See a licensed acupuncturist to teach you how to use moxa at home!
    • Arvigo Mayan Abdominal Massage – this is a specific manual therapy technique used to help align the organs of the pelvic cavity and reduce adhesions. It can help regulate cycles, reduce painful cramps, and improve fertility.
  • Add supplements to your diet
    • N-acetyl-cysteine (NAC) is an amino acid precursor to glutathione, an antioxidant. It reduces circulating testosterone and insulin, as well as cholesterol. It decreases abnormal cell growth and inflammation. Some multivitamins contain NAC or buy a specific supplement like Nutrient 950 with NAC by Pure Encapsulation. Take at least 600mg/day for at least 3 months.
    • Fish oils – Omega-3 fatty acids are helpful in reducing overall inflammation in the body as well as pain reduction.
    • Vitamin D – Vitamin D reduces inflammation in the body and is crucial for proper immune system functioning.
  • Reduce/Eliminate Endocrine-Disrupting Chemicals (Xenoestrogens) – There are many chemicals in our environment today that affect our endocrine system. For women with endometriosis, xenoestrogens can be particularly problematic. These chemicals mimic estrogen in the body and can block the real estrogen from doing its work. Xenoestrogens are a prime cause of hormone imbalance. Dioxins are toxic chemicals created as by-products of many industrial processes. They have been linked to an increased risk of endometriosis and irregular menstrual cycles. They are found mainly in the fatty tissue of animals. Be sure to buy organic and low fat as much as possible and limit consumption of beef, dairy products, and eggs . Other chemicals that can disrupt the endocrine are:
    • Nicotine
    • BPA (in plastics)
    • Phthalates (in plastics)
    • Triclocarbans (in antimicrobial soap)
  • Eat an anti-inflammatory diet – reducing the inflammation associated with endometriosis is crucial for reducing pain and other symptoms.
    • Fish Oils
    • Curcumin
    • Bromelain
    • Quercetin
    • Increase fruits and vegetables and reduce red meats, dairy, gluten, and poultry

Be patient as you make some of these changes! It can take 3-6 months for noticeable shifts in hormones and your menstrual cycles. It can take up to a year for big improvements with endometriosis. Get the support you need to be persistent. It takes time but you can reduce the symptoms of endometriosis.

10 Foods to Reduce Inflammation

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cherries in a bowl

Inflammation is a healthy, normal part of the body’s mechanisms to heal tissue & protect itself. It is the immune system’s response to trauma and infections. If we eliminated all inflammation, we would no longer have the protection we need to heal our bodies. In an acute injury or infection, the nervous system regulates the immune system to keep the inflammatory markers in balance. If this balance is off, it can lead to allergic reactions, autoimmune disorders, and chronic pain. Most chronic diseases, like heart disease, arthritis, cancer, depression, and Alzheimer’s, are linked to chronic inflammation. It’s important to support the body with the right nutrients to lower stress, improve sleep, and strengthen immunity.

Inflammation from a Chinese Medicine Perspective

Inflammation is often thought of solely as a heat disorder because of the redness, swelling, and pain. While it is often treated as a heat disorder in Chinese Medicine, especially when acute, it isn’t always the primary issue.

Congestion and Stagnation of Qi and Blood

Chronic inflammation and stress can cause stagnation of qi and blood. “If there is free flow, there is no pain; if there is pain, there is lack of free flow” is a defining principle of Chinese Medicine. Eating foods that move qi and blood are essential to increasing circulation. This increased circulation provides the body with a fresh supply of blood in areas of inflammation and stagnation. Foods like pepper, eggplants, onions, garlic, ginger, and turmeric increase blood flow.

Cold Bi (Obstruction) Syndrome

Conditions like arthritis (called Bi (obstruction) Syndrome) may have a cold component. If the pain feels worse in cold weather, it is important to warm the body instead of clearing heat. Turmeric would be a great choice due to its anti-inflammatory properties. It is a very warming herb, however, that may not be great for everyone. It may be too warming to take everyday for red, swollen joints that get worse in the summer. Control the dosage to maximize the benefits without causing more heat in the body. Some people may take it daily during the winter months and reduce the dose or frequency during the hot, Texas summers.

Dampness

Dampness is another aspect of inflammation. For those experiencing water retention, bloating, swelling, nasal congestion and drainage, treatments in Chinese Medicine would focus on drying the damp. Humidity in our external environment and climate as well as the foods that we eat can affect the dampness in our bodies.  Allergies with mucus and phlegm and digestive disorders with loose stools and bloating are a great example of this type of inflammation.  Again, there may be a heat or cold component but it is crucial to target the dampness in the body as well. Celery and spirulina are great to drain damp and reduce swelling in the body. To provide a better balance, take these cooling foods with warmer spices like ginger or turmeric.

Yin Deficiency

In many chronic diseases, dehydration and lack of essential fatty acids can lead to yin deficiency. Yin is responsible for moistening and cooling the body. Deficiency of yin plays a huge role in continued inflammation. It is important to nourish yin by eating foods that are high in good fatty acids like omega 3s and gamma linoleic acid (GLA).  Evening primrose, black currant seed and hempseed contain GLA and foods such as salmon, mackerel, herring, sardines and tuna contain omega-3 fatty acids. Drinking half your body weight in ounces of water (for 150 lbs person, 75 oz or ~9.5 cups of water) is important for all body systems to function optimally.

In summary, inflammation is unique for every body. Choose the anti-inflammatory foods that work best for you and your condition. There are many food lists that list tomatoes as anti-inflammatory. Indeed, they have anti-inflammatory and antioxidant properties but are part of the nightshade family which contain alkaloids like glycoalkaloid solanine that have pro-inflammatory properties. Some people find their inflammation gets worse with nightshades and others don’t notice a difference. Experiment with these foods to see what works for you! But these are my top picks for the 10 foods to reduce inflammation:

  1. Cherries
  2. Pineapple (or Bromelain)
  3. Leafy Greens
  4. Blueberries
  5. Salmon
  6. Avocados
  7. Celery
  8. Spirulina
  9. Nettle Tea
  10. Turmeric

 

PCOS and Fertility using Chinese Medicine

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PCOS, or polycystic ovarian syndrome, is a metabolic and hormonal disorder that affects levels of insulin, cortisol, testosterone, and other hormones. It is often described as an anovulatory disorder, meaning most women with PCOS do not ovulate regularly. Hormonal abnormalities can prevent the egg from maturing properly and will sometimes release the egg too early, too late, or not at all. This irregular or lack of ovulation creates difficulty in timing pregnancies or getting pregnant at all. It is the most common reason for infertility in women. Missed periods or very irregular periods due to this roller coaster of hormones causes even more stress and inflammation in the body. In addition, if the follicle doesn’t release at all, they may turn into little fluid filled sacs called cysts. These cysts make androgens which prevent ovulation and increases insulin resistance. This insulin resistance creates further disruption of hormones.

The cycle continues. It seems difficult to break the cycle.

But there is hope.

Six Ways to break the PCOS cycle

  • Get acupuncture – acupuncture calms the sympathetic nervous system, the fight or flight part of the nervous system that responds to stress. Reducing stress in the body will reduce inflammation. Acupuncture also helps regulate hormones, including LH, FSH, and testosterone, allowing for normal ovulation. It brings blood flow and circulation to the uterus to help regulate menses. Studies have shown that up to 1/3 of women with PCOS treated with acupuncture begin to ovulate again.
  • Move your body – When the body is resistant to insulin, blood sugar levels rise. As the blood sugar levels rise, it becomes more difficult to maintain a healthy weight. For up to 48 hrs after exercise, the body is more sensitive to insulin. Even though there is debate on what kind of exercise is best for insulin resistance, both aerobic and resistance exercise can induce improvements. Weight loss isn’t always the goal with exercise but with PCOS, weight loss of only 5-10% of body weight has been shown to restore ovulation. Adipose tissue acts as an endocrine organ which secretes metabolic hormones such as leptin. Leptin controls appetite and satiety. With excess adipose, more leptin is released and eventually becomes ignored by the body. It becomes a sort of leptin resistance similar to insulin resistance. Leptin resistance is associated with placenta issues and poor egg quality. It is also responsible for stimulating the hypothalamic–pituitary–adrenal axis (HPA axis) and releasing more GH-releasing hormone (GHRH) and luteinizing hormones (LH). Reducing body fat reduces the leptin levels and essentially causes the body to notice it again. Exercising regularly can lower body fat, reduce insulin resistance, and lower LH levels. Bottom line: Move your body in whatever way you can!
  • Eat Foods to Clear Damp/Phlegm – In Chinese Medicine, PCOS has a damp component, especially for those who have cystic acne. It is important to eat foods to reduce the accumulation of dampness or excess fluid in the body. Avoid dairy, rich fatty meats, peanuts, especially peanut butter, fruit juices, bananas, sugar/sweeteners, and refined wheat products. Foods to add to your diet which help clear the damp are:
    • Corn, barley, rice
    • Mushrooms, pumpkin, radish, daikon, seaweed
    • papaya, lemon, orange peel, grapefruit
    • almonds, walnuts
    • lentils, kidney beans
    • blueberry, cranberry
    • asparagus, celery, cabbage
    • basil, parsley, oregano, marjoram, nettle
    • garlic, onions, horseradish
    • green, jasmine, and raspberry leaf tea
  • Add supplements –  N-acetyl-cysteine (NAC) is an amino acid precursor to glutathione, an antioxidant. It reduces circulating testosterone and insulin, as well as cholesterol. NAC is sometimes included in a multivitamin or you can get a supplement like Nutrient 950 with NAC by Pure Encapsulation. Inositol is a type of sugar that positively influences hormones and insulin. In PCOS, there is a deficiency of myo-inositol (MI) which is a precursor to d-chiro-inositol (DCI). It is a phenomenal supplement to help reduce androgen levels, help restore ovulatory function, lower blood pressure, and decrease triglyceride levels. My two favorite supplements for insulin resistance are Sensitol by Designs for Health and Ovasitol by Theralogix. Add the following foods to your diet which also contain inositol:
    • fruits, especially oranges and cantaloupe
    • beans
    • grains
    • nuts
    • oats
    • bran

      cup of tea with lemon

      photo by @lisafotios

  • Drink Spearmint Tea – Studies have shown that drinking a cup of spearmint tea 2x/day can decrease testosterone. Decreasing testosterone has a strong effect on unwanted hair as well as curbing the hormone cycles preventing ovulation. All in all, this is one of the easiest way to cause a strong shift in hormones. 
  • Reduce/Eliminate Endocrine-Disrupting Chemicals – There are many chemicals in our environment today that affect our endocrine system. For women with PCOS, xenoestrogens can be particularly problematic. These chemicals mimic estrogen in the body and can block the real estrogen from doing its work. Xenoestrogens are a prime cause of hormone imbalance. Dioxins are toxic chemicals created as by-products of many industrial processes. They have been linked to an increased risk of endometriosis and irregular menstrual cycles. They are found mainly in the fatty tissue of animals. Be sure to buy organic and low fat as much as possible and limit consumption of beef, dairy products, and eggs . Other chemicals that can disrupt the endocrine are:
    • Nicotine
    • BPA (in plastics)
    • Phthalates (in plastics)
    • Triclocarbans (in antimicrobial soap)

Small steps can make a difference with PCOS. And remember that small steps over time equal big steps! You can break the cycle!