EP.81/ Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast
This episode is another special one where I share with you guys what’s been going on in my year long Facebook challenge and what we’re working on during Endometriosis Awareness Month.
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In March, we’re reducing fatigue, endometriosis symptoms and even oestrogen dominance with one simple step - balancing blood sugar at breakfast.
Why is this important?
So. Many. Reasons. But here's a quick breakdown.
Stable blood sugar levels in turn stabilises energy levels and helps to combat those big swings, especially those slumps where we could just fall asleep at our desks.
Stable blood sugar helps to reduce and regulate inflammation - key for managing endo and chronic inflammation can also cause fatugue and brain fog.
Imbalanced blood sugar creates crazy hormones - low progesterone and high oestrogen levels. Low progesterone causes symptoms like irregular cycles, anxiety, depression, migraines and irritability. High levels of oestrogen or oestrogen dominance can actually progress the growth of endometriosis and cause heavy periods, painful periods and PMS. Basically, nothing we want.
Why are we starting with breakfast?
Because if you get on the unstable blood sugar train, it's very hard to get off!
Once you cause high blood sugar by eating too many refined carbs or an imbalanced meal for breakfast, you're going to come back down with a thud in an hour or two - and you'll find yourself tired, cranky and needing a caffeine fix to get you through the morning.
If you skip breakfast altogether, you're going to be playing havoc with your hormones and energy levels as well - again creating a scenario for fatigue, inflammation and hormonal problems. If you find yourself shaky, irritable or feeling low, consider if you've eaten enough and whether it was balanced.
So how do we create a blood sugar balancing breakfast?
Make sure you're getting fibre, complex carbohydrates, protein and healthy fats in your breakfast.
Generally, aim for -
50% veggies/low sugar fruits (always lean towards the veggies!)
25% protein
25% split between good fats and starchy wholefood carbohydrates
I've created a little cheat for you which you can download and keep on your phone, or print off and stick on your fridge, which includes a breakdown of the above and the types of foods you can go for.
In this episode I share recipe ideas for the endometriosis diet and give you examples of what a blood sugar balancing breakfast might look like, so you can create your own ‘endometriosis diet plan’. Remember - everyone is different, so create a plan that works for you!
I hope you love this episode and find it useful! If you’d like to get more support with these changes, you can join my free year long Facebook challenge!
Show Notes
To really understand how to balance blood sugar and why it's so important for fatigue and endometriosis, read my chapter "Why Do You Keep Banging On About Blood Sugar?" in my book. If you haven't downloaded it yet, you can get it for free here.
Download the cheat-sheet, and have it near you when you're in the kitchen. Take it shopping!
Let's get social! Come say hello on Instagram or sign up to my newsletter.
My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.
If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website.
This episode is produced by Ora Podcasts. Ora provides audio editing, management and other services to make podcasting simple and sustainable for their clients. Health coaches, nutritionists, mediums, personal trainers, tarot readers, teachers, or just those striving for a better world, Ora can help you start and maintain your podcast. Get in touch today.
This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works
My free guide ‘Managing Endometriosis Naturally’ is perfect for anyone just starting out on this journey of managing and reducing their symptoms. Download here.
My free Endometriosis Diet Grocery List is a pdf list that includes all the foods I buy on a monthly basis, categorised into easy sections. I share my personal endometriosis diet plan, free recipe resources, recommendations to help you get started with the endometriosis diet and nutrition tips. Download here.
My free “Endometriosis Symptom Tracker” could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.
This episode is also sponsored by Semaine. Semaine is a plant-based supplement for reducing period pain and inflammation, that you take for 7 days of your cycle, during your period. Semaine is made up of 9 super-powered plant extracts and minerals that are all vegan and sourced for maximum quality and bioavailability and selected based on the latest clinical research. If you want to try Semaine, they are currently offering 15% off your first order and they deliver worldwide! Head to: www.semainehealth.com