The Endo Diet-The Meal Plan That Saved My Life

The Endo Diet Meal Plan 

By Shana Eloy Merceron (MA Health Psychology)  

There are many potential strategies that people may consider when trying to manage menstrual cramps or other menstrual symptoms. An anti-inflammatory diet and taking supplements like omega-3s and calcium, may be helpful in reducing inflammation and supporting overall health. However, it's important to note that the effectiveness of these strategies may vary from person to person, and it's always a good idea to consult with a healthcare provider before starting any new treatment or supplement regimen.

For example, some people may have allergies or sensitivities to certain foods or supplements, and certain herbs or supplements may interact with medications or other treatments. It's always a good idea to do your own research and talk to a healthcare provider before starting any new treatment or supplement regimen.

In general, it's a good idea to aim for a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Staying hydrated, getting regular physical activity, and managing stress can also be helpful in managing menstrual cramps and other menstrual symptoms. If you're experiencing severe or persistent menstrual cramps or other menstrual symptoms that are impacting your quality of life, it's a good idea to consult with a healthcare provider for further evaluation and guidance

Eat an anti-inflammatory diet.
Fruits and vegetables:

This includes leafy greens, berries, apples, and citrus fruits, which are all high in antioxidants and anti-inflammatory compounds.
Nuts and seeds: These include almonds, walnuts, chia seeds, and flax seeds, which are rich in omega-3 fatty acids and other nutrients that reduce inflammation.
Whole grains: Choose whole grains like quinoa, oats, and brown rice instead of refined grains like white bread and pasta, which can contribute to inflammation.
Lean proteins: Opt for sources of protein like chicken, fish, and tofu, which are lower in saturated fat and have anti-inflammatory properties.
Healthy fats: Foods like olive oil, avocado, and fatty fish are rich in monounsaturated fats and omega-3 fatty acids, which can help reduce inflammation.
Herbs and spices: Turmeric, ginger, and garlic are all powerful anti-inflammatory agents that can be added to meals to reduce inflammation.
Probiotics: Foods like yogurt, kimchi, and sauerkraut are high in probiotics, which can help improve gut health and reduce inflammation.
Water: Staying hydrated is important for overall health and can also help reduce inflammation. Aim for at least 8 cups of water per day. I drink two gallons of water a day.


Eliminate dairy foods entirely for three weeks- I avoid dairy products only consuming cheese occasionally. 

To eliminate dairy, you should be diligent about reading labels and avoiding any foods that contain whey, casein, or cow's milk. This includes milk, cheese, yogurt, butter, and ice cream.

There are plenty of alternative milk options available, such as almond milk, soy milk, and coconut milk. You can also find plant-based alternatives to cheese and yogurt made from nuts or soy.

It may be helpful to meal plan and prepare your meals in advance to make it easier to avoid dairy. You can also ask your server or chef at restaurants to ensure that your food is dairy-free.

It is important to remember that eliminating dairy may affect your intake of certain nutrients, such as calcium and vitamin D. Make sure to include other sources of these nutrients in your diet, or consider taking a supplement if necessary.

After three weeks, you can gradually reintroduce dairy products into your diet and see how your body reacts. You may find that you are able to tolerate certain dairy products, or you may decide to continue avoiding them altogether.

Eat only hormone-free meat to avoid any additional estrogen exposure.

This is a good idea for several reasons. First, estrogen is a hormone that is naturally produced by the body and is important for many bodily functions, including the regulation of menstrual cycles, the development of secondary sexual characteristics, and the maintenance of bone density. However, too much estrogen can have negative effects on the body, including weight gain, mood changes, and an increased risk of certain types of cancer.

One way that people may be exposed to excess estrogen is through the consumption of meat that has been treated with hormones. These hormones may be given to animals to help them grow faster or to increase their milk production. However, consuming these hormones can also lead to an excess of estrogen in the body.

By choosing hormone-free meat, you can ensure that you are not adding any additional estrogen to your diet. This can be especially important for people who are sensitive to estrogen or who are at a higher risk of estrogen-related health issues. To find hormone-free meat, look for labels that state "hormone-free" or "raised without hormones." You may also want to consider purchasing meat from small, local farms that use more natural methods of raising their animals.

Avoid alcohol (it affects how estrogen is metabolized in the body).

Limit caffeine intake (it can interfere with estrogen metabolism and increase the risk of estrogen dominance).

Reduce stress through relaxation techniques such as meditation, yoga, or deep breathing exercises.

Avoid environmental toxins, including pesticides and chemicals found in personal care products and household cleaners.

Maintain a healthy weight and engage in regular physical activity.

Consume a healthy diet rich in fruits, vegetables, and whole grains. Avoid processed and high-fat foods.

Consider taking supplements such as calcium-D-glucarate, indole-3-carbinol, and diindolylmethane to support healthy estrogen metabolism.

Talk to a healthcare professional about hormone balance and potential imbalances, and explore options for natural hormone support.

Dong quai, also known as Chinese angelica, is an herb commonly used in traditional Chinese medicine to treat a variety of health conditions. It has been shown to have anti-inflammatory and anti-spasmodic effects, which may be helpful in relieving muscle cramps, pain, and inflammation. It is typically taken in the form of a capsule or extract, with a recommended dosage of three to four grams per day.

However, it is important to note that dong quai may interact with certain medications and may not be suitable for everyone. Women with heavy periods should avoid taking dong quai as it may increase menstrual bleeding. It is also not recommended for pregnant or nursing women, as it may have uterine-stimulating effects. It is always important to speak with a healthcare professional before starting any new supplement or treatment.

Other natural remedies that may be helpful for inflammatory disorders and menstrual cramps include:

1. Turmeric: This spice contains curcumin, a powerful anti-inflammatory compound that has been shown to reduce inflammation and pain in the body.

2. Ginger: Ginger has anti-inflammatory and analgesic properties that can help reduce inflammation and pain in the body. It may also be helpful for nausea and vomiting, which can often accompany menstrual cramps.

3. Magnesium: This mineral is essential for muscle function and can help reduce cramps and spasms. It can be taken as a supplement or found in foods like dark leafy greens, nuts, and seeds.

4. Acupuncture: This traditional Chinese medicine technique involves the insertion of thin needles into specific points on the body to stimulate healing and reduce pain. It has been shown to be effective in reducing inflammation and pain in the body, including menstrual cramps.

5. Massage: Massage can help relax the muscles, reduce tension, and improve circulation, all of which can help reduce pain and inflammation.

6. Exercise: Regular physical activity can help reduce inflammation and improve overall health, which can in turn help reduce menstrual cramps.