Adenomyosis is seen in middle aged females. It leads to thickening as well as enlargement of the uterus. It is very similar to endometriosis. However, instead of endometrial tissue developing outside of the uterus, it grows inside the muscular wall of the uterus. This growth thickens and hardens the uterus inner lining. Let us learn more about Adenomyosis Diet Plan ( Indian Menu, Food list for Adenomyosis) in this article.
As quoted by Don Elijio Panti, the uterus is the women’s centre. If it is out of balance; everything in her life – physically, emotionally and spiritually will be out of balance. So, what causes adenomyosis?
Causes of Adenomyosis:
- Excess Oestrogen: Main suspected cause for adenomyosis is excess of oestrogen in the body. Extra oestrogen leads to thickening of uterine walls. Excess oestrogen over the period of time worsens the adenomyosis.
- Invasive therapy: Any invasion to uterus like a C section might lead to thickening of uterine walls.
- Childbirth related inflammation: Post-delivery there might be some uterine wall inflammation, which in turn can trigger thickening of uterine walls.
Symptoms of Adenomyosis:
- Swelling in the uterus along with inflammation & pain,
- Excessive menstrual bleeding,
- Severe abdominal cramps during menses,
- Spotting in between menses, as well as,
- Fertility issues.
Long term complications of Adenomyosis:
Heavy bleeding may lead to
- Anaemia (Diet plan),
- Vitamin D deficiency.
Adenomyosis is non-curable.However, it reverses itself after menopause. The ultimate relief for uncontrolled adenomyosis is hysterectomy. Adenomyosis can also be managed by lifestyle modification, alternative therapies as well as a balanced diet.
- Symptomatic relief: Use herbal teas to relieve the abdominal pain.
- Acupuncture: Pressing points that relieve abdominal cramps or reduce menstrual flow.
- Yoga: Asanas that help relieve menstrual cramp, control oestrogen secretion as well as relaxes muscles.
- Regular physical activity: Exercise will keep the body fat in control. This in turn will also help to maintain oestrogen levels.
- Balanced diet: A healthy clean eating habit will not only help to control weight and oestrogen secretion, but also relieve menstrual cramp.
Adenomyosis Diet Plan ( Food list for Adenomyosis)
Before we see the Adenomyosis Diet Plan lets first see the list of foods to eat and list of foods to avoid in Adenomyosis.
Foods to Eat in Adenomyosis:
Include low GI foods like bran cereals, whole wheat, millets, brown rice, oats as well as quinoa to control oestrogen in the body. Cereals also helps to lose weight and manage menstrual cramps.
Consume any dal, pulse or sprouts. A moderate amount of protein from plant sources helps to keep hormonal balance in check.
Milk and products:
Include low fat milk and products. The proteins in milk helps to maintain the oestrogen levels. You can also consume low fat paneer, curd as well as yogurt.
Fiber rich vegetables like green leafy vegetables, potatoes, peas, and carrots will help control body fat. These veggies also help to lose weight and maintain oestrogen. Delicious sources of Antioxidants.
Include apple, berries, grapes, papaya, pears, as well as kiwi.
Drink at least 1.5 – 2 litres of water every day. Include either vegetable broth, soups or infused water to increase water intake. Infused water recipes.
Include omega 3 rich oils in the diet to reduce any inflammation that might trigger adenomyosis. Consume fish, fish oil,as well as olive oil. Flaxseeds, walnuts and pumpkin seeds also help.
Anti-inflammatory and antioxidant rich foods:
Include anti-inflammatory foods like turmeric, cinnamon, chia seeds, fennel seeds and cumin seeds. Fresh fruits and vegetables are rich in antioxidants that help in reducing inflammation of uterus.
Consume fresh foods:
Fresh foods contain the highest amounts of nutrients. Avoid using canned foods for the recipes. Fresh foods not only have antioxidants, but also anti-inflammatory properties.
Foods to Avoid in Adenomyosis:
Here is a list of foods to avoid while following Adenomyosis diet plan.
Avoid refined cereals, refined flours and besan. These foods can worsen adenomyosis.
Junk food leads to oestrogen imbalance. Hence, avoid trans fats, red meat and processed food. Avoid foods high in salt, sugar, as well as preservatives or sodium salts. Heavy creamy desserts and sweets too should be avoided.
Avoid consuming alcohol, coffee, and cigarettes. They affect the vascular contraction resulting in abnormal menstrual periods.
Spicy food intensifies pelvic congestion as well as inflammation. Avoid chili, pepper, garlic, as well as onion.
Avoid genetically modified foods:
These foods can affect the hormonal balance in the body. Always select organic foods. Wash fresh fruits and vegetables to remove all the harmful pesticides that can lead to hormonal imbalance.
Avoid allergy causing foods:
Avoid peanuts, soy, dairy, gluten and eggs from the diet for at least a month. Once you feel the difference you can gradually add these foods back in to the diet. Subscribe to our Youtube channel now !
Physical activity and Workout for Adenomyosis:
Indulge into some cardio workout that will maintain body weight and body fats. A minimum of 30 minutes of workout will help maintain hormonal balance. Abdominal resistance training will help keep uterine muscles fit and healthy. Pilates, core workout as well as yoga can help in maintaining muscle tensile strength.
Adenomyosis Diet Plan
Here is a 1 day sample of adenomyosis diet plan.
|Empty stomach||1 teaspoon soaked Methi seeds with 1 cup warm water.|
|Breakfast||1 cup cinnamon tea + Oats vegetable idli + 1 cup Sambar.|
1 cup sugar-free Museli with nuts and fruits + 2 Dates + 2 walnut halves.
|Midmorning||1 fruit (100 – 150 gms) from above mentioned list.|
|Lunch:||1 cup Salad + 2 Multigrain Chapati + 1 cup Vegetable + 1 cup Dal + ½ cup Brown Rice + 1 cup curd or 1 glass buttermilk.|
Raita 1 cup + 2 small Vegetable stuffed Paratha + 1 cup Rajma/ Chole + 1 cup Onion Salad.
|Evening:||1 cup Green Tea + 1 cup Vegetable Poha/ Upma /Daliya/ 2 Khakras.|
|Dinner:||1 cup Vegetable soup + 1 cup Vegetable Dal Khichdi + 1 cup Vegetables + 1 cup kadhi or 1 cup Sambar.|
1 cup Vegetable Zoodles + 1 cup Stir fry Vegetables + 2 small paneer peas patty + 1 glass ABC (apple, beetroot and carrot) juice.
|½ cup soaked Nuts (2 Almonds + 2 walnut halves + 6 – 8 Kishmish + 1 dried fig).|
1 cup Milk with 1 pinch nutmeg + ½ teaspoon turmeric.
This was our sample of adenomyosis diet plan. Here is a link to our Endometriosis diet plan.
Though adenomyosis is not curable, it can be maintained and managed by a lifestyle modification. A diet with balanced fiber, carbohydrates, proteins as well as fats along with adequate micronutrients is the key to healthy uterus.
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