Endometriosis is a challenging condition to deal with. Chronic pain has a physical and emotional toll on your well-being.

One in 10 women are affected by endometriosis and many do not have a diagnosis for 7-12 years, as endometriosis’ symptoms are similar to other gynecological conditions. Many women with endometriosis remain undiagnosed.

Fortunately, there are steps that can be taken to help with the pain of endometriosis and improve your quality of life. Simple changes in you diet can make you feel better.

Eating the right foods may provide some protection against endometriosis. The role of diet in endometriosis has been investigated in recent years due to the influence of diet on some of the processes linked to the disease, such as inflammation, prostaglandin metabolism, and estrogen activity.

Eat more fresh fruits and vegetables and less red meat

Add more fresh fruits and vegetables in your diet. Stocking your refrigerator with pre-washed and cut fruit and vegetables can help you eat more of both.

Cut down red meat. Research has shown a link between endometriosis and diets that are low in fruits and vegetables and high in red meat.

Some experts think the high amount of fat in meat like beef encourages your body to produce chemicals called prostaglandins, which may lead to more estrogen production. This extra estrogen could be what causes excess endometrial tissue to grow.

A higher intake of fresh fruit and green vegetables reduced the relative risk of endometriosis by 40 percent, while a high consumption of beef, other red meat, and ham increased relative risk by around 80 to 100 percent.

Boost omega-3 fatty acids intake

Eat more foods high in omega-3 fatty acids like salmon, mackerel, flaxseeds

and walnuts. A study showed that women who ate the highest amount of omega-3 fatty acids were 22% less likely to develop endometriosis compared to women who ate the least amount.

Reduce trans fats

Eat less trans fats. Research has shown that women who ate the most trans fats had a 48% higher risk of developing endometriosis than those who ate the least, so the type of fat you eat matters.

Avoid alcohol and caffeine

Drinking caffeinated coffee and soda seems to increase your chances of developing endometriosis, although researchers aren’t sure why. If you find that caffeine worsens your symptoms, switch to decaf.

Women who drink a lot of alcohol may be more likely to get endometriosis. Drinking might also make your symptoms worse. Alcohol raises estrogen levels, which could lead to more painful symptoms.