ENDO BLOG 1: My Story | First Steps to Healing

Endometriosis - a condition where tissue that acts like the lining of your uterus—called endometrium—grows outside of the uterus, where it doesn't belong. These out-of-place growths, called lesions or implants, can cause severe pain and inflammation throughout the month. They often grow around the pelvic region but can attach to various organs in the body as well. (Speak Endo)

I could go on for days about how much Endometriosis has sucked, but that wouldn’t be helpful to you ladies. What is helpful however, is that my stubborn ass decided I wasn’t going to stay sick.  

You don’t have to stay sick either.

A little background.

While I did not realize it at the time, I always had abnormally bad periods. I was told they were normal. In 2008 it got to the point where I almost passed out from pain and lightheadedness while on my cycle. I realized then that all of the scattered health issues that had been developing (digestion problems, cramps, dizziness etc) were connected to my cycle. 

Jump to 2014 - my digestion had locked up so badly that I was no longer absorbing nutrients. I became very thin and started losing my hair on top of all of the other pain I was going through. My Gyno suggested we do a diagnostic surgery because she was pretty positive I had Endometriosis. 

She was right.

The surgery.

During the laparoscopic surgery - my Doctor removed the endometriosis tissue/cysts, untangled my intestines, removed my appendix, put my uterus back in place and sent me on way with Ibuprofen. I kid you not. It was THE MOST painful experience of my life. Learn from my mistakes and check your prescriptions before leaving the hospital :)

Post-op - my Doctor told me there was “no cure” for Endo. An IUD was given to me to “slow” the spread of the condition. Multiple doctors told me there was no “proven diet” that worked for Endo, even when I came to them in tears.

I was 24 years old at the time. The second that my doctor told me there was no cure was also the second that I decided I was NOT going to be sick for the rest of my life.

Since surgery, I’ve spent every single month taking notes on my cycle. Documenting what works and what doesn’t in terms of food, exercise, recovery, supplements, alternative treatments etc

I will offer a series of blogs on the specifics in the future but for the purposes of this blog - I want to provide you with outlets for help.

The real treatment. 

I realize that not all services will be covered by health insurance but if you can swing it, they really can help heal you. Well worth it in the long run and for your immediate sanity. Your health is your best investment!

Who to look for in your city -

1. A doctor that combines eastern and western medicine - I personally am not a fan of birth control as “treatment.” Nutritional healing and lifestyle management has helped me more than anything. Finding a doctor that can help you on the wellness side of things will be extremely beneficial. If you are in NYC - I highly recommend Dr. Yusuf Mamdani. He’s knowledgable of Endometriosis and takes a holistic approach to healing. Ask him questions! He likes to teach.

2. A Nutritionist - Due to the stress, medications and hormone fluctuations that come with Endometriosis - accompanying digestive issues are very common. Look for a good nutritionist that focuses on gut health as well as hormone-healthy diets. Your weight should not be the first focus here. Healing your insides should.

3. A Soft Tissue Specialist - Look for specialists in your area that offer medical massages and/or lymphatic drainage massages. Releasing tight muscles and scar tissue from your cycles/surgeries will offer immediate relief. If you are in NYC, reach out to Fitness360. They have a specific approach to soft tissue treatment for Endometriosis and will show you self-care techniques as well.

4. Pelvic Floor Therapy - Pelvic floor therapy focuses on relaxation and strengthening of the pelvic floor muscles, which tend to get weak/tight as we “move away” from the pain that Endo causes (think back pain, uncontrollable bladder / bowel movements etc). A good massage therapist may offer this treatment or they can probably refer you to someone who does.

5. Mental Wellness - Meditation, therapy, Reiki, acupuncture and/or acupressure etc — anything to improve your energy and relax you. One of the biggest triggers for Endo flareups is STRESS. Learning how to manage that is key.

Stay tuned for Endo-specific approaches to diet, exercise and recovery.

If you’d like one-on-one coaching or have specific questions about your condition, please don’t hesitate to reach out. Contact me.

3 Steps to Healthier Eating, Without Tracking Macros

Today I hit my macros perfectly. Im good, right? 

Not necessarily.

What if you were extra active today? What if you were so stressed that your stomach locked up, and therefore couldn’t digest food properly? What if you filled your carb intake with food sources that don’t sit well with your body, just to hit that number? What if you don’t even need that many carbs?

When focusing on numbers, it is easy to neglect HOW you’re actually feeling. 

I asked many of you why you track macros. The common responses were to make sure you don’t over or under-eat, to avoid eating junk food, for accountability and because you don’t trust yourself to eat “intuitively.”

I want to start by saying it is OKAY to track macros. They can be very effective. But it is not the only way.

Here are 3 easy steps to eat for your goals, without the numbers:  

Step One: Create an ingredients log

Do you feel amazing after getting healthy carbs into your system? Are you tired after having a large portion of meat? Do you have no idea how you feel because you’ve been paying attention to numbers rather than the foods that make up those numbers?

Instead of logging “55g” of post-workout carbs into your My Fitness Pal - write down WHAT you ate, ingredient by ingredient. Keep a note in your phone. Write it in a journal. Ignore those “goal numbers” for a week. 

Logging your ingredients will make you more aware of what you’re putting in your body (i.e. real food vs. "junk") and it will provide a record to look back on when you need to tweak things for your goals AND to feel better.

Step Two: Aim for energy balance

If you eat your post-workout meal and find yourself hungry or tired, you probably need a little more. If you eat and are so stuffed that you want to lay down - you probably need a little bit less or a change of ingredients. 

Meals should leave you feeling satisfied and energized. 

Not sure where to begin? Start with balanced meals. This means each snack or meal should include a healthy carb, fat and protein. THEN you adjust. If you notice you often crash in the afternoon for example, adjust your intake in the meal prior to “crash time” so that you stay satiated. If you wake up starving every morning, you may need to make your dinners a bit heartier. 

When you aim to FEEL good throughout the day - your body will work optimally and all of those physique goals will fall into place.

Step Three: Tweak your portions

Tracking macros is not the only way to control portions for your weight loss or weight gain goals. In fact, you can hit your numbers “perfectly” and still not achieve them. Why? Because macros don’t account for lazy days, stressful days, hormonal fluctuations, illnesses etc.

If logging numbers becomes overwhelming, tiresome or simply stops working - try planning meals based on portion sizes that your body can digest well. 

Portioning is as easy as a “palm sized” piece of chicken breast, a tablespoon of peanut butter, a fist size serving of sweet potato etc (see image for examples). 

(Image via Precision Nutrition)

Know that portioning is a starting point from which you can adjust to your specific needs, digestive limitations and/or goals. Also know that it is completely normal to not need the same intake every single day. That is where listening to your body comes into play.

If you notice your body slipping from your physique goals, your energy dipping, or your digestion suffering - tweaking “macros” is as simple as taking away or doubling that tablespoon of peanut butter. 

Don't over-think it. Your body knows :)

Need one-on-one help? Book your consultation.

3 Non-Food Factors that Could be Affecting your Digestion

Oftentimes, when we experience digestive issues such as bloating, constipation, pain etc - our immediate reaction is to cut foods out. And while food could very well be an issue, proper digestive function isn’t solely based on what you’re putting IN your body. How you treat your body, how you recover, and how you respond to day-to-day events ALL play a role.

Here are 3 factors that can make or break your digestion-

BREATHING

Ever realized how great digestion feels when you’re on vacation, regardless of what you eat? Or how “backed up” you may feel on a daily basis at work? This is because how we move and feel throughout the day has a huge impact on how our bodies function.

Feeling stressed about a certain task, running late or even heavy summer air can all trigger shallow breathing patterns (think chest or trap breathes versus deep belly breaths). This shallow breathing cuts the oxygen supply to your body, which can lead to tight muscles and “stuck” digestion. 

Make a conscious effort to reset your breathing patterns throughout the day by focusing on deep, diaphragm breaths. Do this buy slowly exhaling all the way out, pausing until your body tells you “I need a breath,” and then slowing taking a deep breathe in through the pit of your abdomen. Try this for 2 minutes every time to you catch yourself tensing up.

SLEEP

 Have you felt “hung over” from a lack of sleep? (i.e. bloating, headaches, cravings) Do your new digestive issues coincide with your new crazy schedule? 

It is common to have irregular bowel movements, slower digestion, and/or changes in appetite when your sleep schedule takes a hit. Why? Our hormones, livers, muscle tissue and digestive systems all reset and repair at night with adequate amounts of GOOD sleep. For most people, 7-8 hours is adequate. However, for those who are consistently stressed, you probably need more. 

* Trouble falling asleep? Put sleep in your calendar and turn off all stimulants prior to bedtime. That means no screens (phone, TV, laptop etc) in the hour or two before bed so that your mind can calm down with your tired body. 

* Trouble staying asleep? Practice the breathing patterns stated above. Listen to calming music. Make sure you’re eating enough before bed so that your body can relax and reset. Going to bed hungry can actually work against you.

* Not enough time? If getting 7 hours of sleep is 100% not doable because of your schedule, try fasting in the morning for better digestion. Fasting (or having just liquids) until your body feels ready for food and bowel movements feel regular will give your digestive system more reset time. Breakfast IS important, however over-stuffing your body with food first thing in the morning will work against you IF your body is not ready for it.

STRESS

We all know stress is unhealthy. In fact, it really deserves its own blog series. For the purposes of digestion however, we will focus on keeping our bodies in the parasympathetic state, also known as “rest and digest.” 

When stressful situations occur, or more commonly- we REACT in a stressed manner, our bodies jump to a sympathetic state known as “fight or flight.” Short term, the rush we get from being in this “fight or flight” mode is okay. Long term, our body prioritizes its energy towards that adrenaline rush (think increased heart rate, tunnel vision, heightened senses) and takes its energy away from our normal bodily functions such as growth, recovery and DIGESTION.

Stress will probably always be there in one way or another. However, learning how to respond to things makes it more manageable AND having different methods of de-stressing is crucial. Actively work to relax yourself (mind and body) DAILY. Repeat breathing exercises (see a pattern?), get up and move, read a good book, pick up a hobby, spend time with people who make you feel GOOD.

For one on one coaching, book your consultation .