Written by Guest Author: Millie Gardner, DipCNM, mANP, mGNC, Nutritional Therapist & Founder of Mi Nutrition
Chronic pelvic pain is an issue many women face. Whether you’re facing conditions like endometriosis, adenomyosis or fibroids that are causing chronic pelvic pain, or you’re suffering from pelvic issues like bladder pain or painful sex, you’re not alone! These issues are more common than people may think:
- It is estimated that chronic pelvic pain affects between 5-26% of women worldwide
- 1 in 10 women and those assigned female at birth of reproductive age in the UK suffer from endometriosis and 10% of women worldwide have endometriosis.
- Estimates of the prevalence of adenomyosis vary widely, from 5 to 70 %!
- 10 to 28% of women struggle with painful intercourse during their lifetime
So How Can Nutrition Help?
Nutrition can be a powerful tool when it comes to chronic pain and inflammation in the pelvic area. Many foods have incredible anti-inflammatory power and an ability to reduce oxidative stress in the body, which has also been linked to pain. Nutrition can be great for addressing other factors such as hormonal imbalances. This may come into play with conditions such as endometriosis and fibroids.
Nutrient Powerhouses
Here are 5 of my favourite nutrients that can be used to promote pelvic wellness, support hormonal balance and reduce inflammation:
1. Ginger: Many of the bioactive ingredients in ginger have been found to inhibit inflammatory mediators. Ginger inhibits prostaglandins in the body which are a common culprit of pain, this is the same mechanism by which over the counter anti-inflammatories like ibuprofen work. The great thing is it’s versatile and easy to add to your diet. You can eat it dried or fresh and add it to a wide variety of meals. Indulge in a comforting cup of ginger tea by grating a thumb of ginger into hot water, or chop it up and add it to stir fries or curries.
2. Turmeric: The active ingredient in turmeric; curcumin is well researched for its anti-inflammatory properties. Similarly to ginger, turmeric can be enjoyed fresh or ground. My favourite way to enjoy turmeric is by making a soothing turmeric latte: simply add 1 tsp of ground turmeric to warm milk of choice (optionals include a 1 tsp of honey and a dash of nutmeg). Pro tip: enhance turmeric’s benefits by adding a crack of black pepper for better absorption of curcumin. You could even try to juice up fresh ginger and turmeric together to make powerful anti-inflammatory health shots.
3. MSM: Methylsulfonylmethane (MSM) is a chemical that occurs naturally in humans, as well as some plants and animals. It can also be made in a lab and taken supplementally*. This little-known gem is a personal favourite of mine. MSM has been found to block inflammatory mediators and reduce systemic inflammation, not only this, but it also works as a powerful antioxidant and immune modulator. There is good research on the use of MSM to reduce pain and inflammation.
The other reason MSM is a great supplement* for women with pelvic pain issues not only is anti-inflammatory power, but it also helps with joint pain. Sulphur, which is a major component of MSM, plays an important role in making collagen and glucosamine so taking MSM supplementally* can be great If you are someone who suffers with hip pain, lower back pain or pelvic floor issues.
4. Omega 3: Essential fatty acids (EFAs), particularly omega-3 efa’s, play a crucial role in inflammation and pain modulation in the body. Similarly to ginger they reduce inflammation by inhibiting prostaglandins. Here is a simple way to remember the oily fish that are rich in omega 3’s: S.M.A.S.H (salmon, mackerel, anchovies, sardines, herring). Aiming for just a palm size portion of oily fish once or twice a week can increase the anti-inflammatory effects of your diet. Why not even try cooking up some oily fish with some ginger or turmeric to really boost the anti-inflammatory power.
5. Cruciferous Vegetables: Cruciferous vegetables like broccoli, cauliflower, kale and cabbage are great if you suffer from any pelvic conditions linked to oestrogen dominance. Oestrogen dominance is when there is a high circulating level of oestrogen in the body, conditions like endometriosis and uterine fibroids have been linked to oestrogen dominance. These veggies contain a compound called Diindolylmethane (DIM) DIM has been shown to influence the activity of enzymes involved in oestrogen metabolism, simply put it helps our body get rid of excess oestrogen. In addition to this cruciferous vegetables contain something called Sulforaphane which is also thought to enhance oestrogen metabolism. Aiming for just 1 large handful of cruciferous veggies a day could aid your body with oestrogen clearance and help you balance your hormones.
Cultivating pelvic health is a journey. Remember, you’re not alone in facing these challenges, know that support and resources are always available, and now you can utilise nutrition as part of your toolkit on your journey to pelvic wellness.
*Consult your GP or a registered health care professional before beginning any supplementation.
About the Author
Millie, is the founder and visionary behind MiNutrition. As a certified Naturopathic Nutritional Therapist and esteemed member of ANP and GNC, UK, Millie brings a wealth of expertise and passion to the field of holistic health.
Her journey began with her own personal battle against severe period pain and abdominal discomfort, eventually leading to an endometriosis diagnosis. Faced with uncertainty, Millie turned to nutrition as a beacon of hope and healing. Witnessing remarkable transformations in her own health ignited a deep-seated desire to delve into the science behind food’s impact on hormonal balance.
Armed with newfound knowledge and a burning passion to make a difference, Millie set out to create MiNutrition. Through MiNutrition, Millie is committed to empowering others to take control of their health journey, offering evidence-based solutions and compassionate guidance every step of the way.
Visit https://www.minutrition.org for more info or to book a free connection call with Millie! Or follow @millie.minutrition on Instagram.
References;
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- Duggett, N.A., Griffiths, L.A., McKenna, O.E., Vittorio de Santis, Nutcha Yongsanguanchai, Mokori, E.B. and Sarah J.L. Flatters (2016). Oxidative stress in the development, maintenance and resolution of paclitaxel-induced painful neuropathy. Oxidative stress in the development, maintenance and resolution of paclitaxel-induced painful neuropathy, 333, pp.13–26
- Endometriosis UK (2020). Endometriosis Facts and Figures | Endometriosis UK. [online]
- Li, X.-H., McGrath, K.C-Y., Nammi, S., Heather, A.K. and Roufogalis, B.D. (2011). Attenuation of Liver Pro-Inflammatory Responses by Zingiber officinale via Inhibition of NF-kappa B Activation in High-Fat Diet-Fed Rats. Basic & Clinical Pharmacology & Toxicology, 110(3), pp.238–244..
- Taran, F., Stewart, E. and Brucker, S. (2013). Adenomyosis: Epidemiology, Risk Factors, Clinical Phenotype and Surgical and Interventional Alternatives to Hysterectomy. Geburtshilfe und Frauenheilkunde, [online] 73(09), pp.924–931.
- Tayyeb, M. and Gupta, V. (2022). Dyspareunia. [online] PubMed.
- Toguchi, A., Noguchi, N., Kanno, T. and Yamada, A. (2023). Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients, [online] 15(13), pp.2995–2995.
- Zondervan, K.T., Yudkin, P.L., Vessey, M.P., Jenkinson, C.P., Dawes, M.G., Barlow, D.H. and Kennedy, S.H. (2001). The community prevalence of chronic pelvic pain in women and associated illness behaviour. British Journal of General Practice, [online] 51(468), pp.541–547.
