Vacation is a time to unwind, rejuvenate and explore new places. While the long, unstructured days are a nice change from the daily grind, it also means navigating new foods and varying meal patterns. To feel your best while traveling, consider these nourishing tips:
- Take control of easy meals and snacks
Pack or stop by a local grocery store to pick up on familiar, well-tolerated foods. Because a high intake of fruits and vegetables is associated with a lower risk of endometriosis, be sure to stock up on a colorful variety. Consider produce that is stable at room temperature and travels easily. For fruit, consider apples, oranges, pears, stone fruits or portable dehydrated options such as Bare’s cinnamon banana chips or apple rings. For vegetables, explore carrots, baby cucumbers, baby bell peppers, snap peas and cherry tomatoes. Other anti-inflammatory (and easily portable) snacks include nuts, seeds, or dried chickpeas.
- Stay hydrated
Be sure to drink plenty of water. Consider hot or iced green tea with lemon. Broth-based soups will also help you meet your hydration needs.
- Be strategic at restaurants
Explore flavorful variations of fish and seafood. Weekly consumption of omega-3 fats (while minimizing red meats and fried foods) will help reduce inflammation (a cause of painful symptoms of endometriosis). While dining out, use the opportunity to enjoy more green vegetables as high intake (~2 servings a day) has been shown to reduce your endo risk. Scour the appetizers, salads, side or main dishes for spinach, kale, arugula, green beans, asparagus, broccoli, Brussels sprouts, or artichokes. Don’t forget to ask for extra parsley or cilantro when it enhances your dish. Both of these therapeutic herbs add vitamins A, C & K plus anti-inflammatory phyto- (plant) nutrients.
- Mindfully savor your treats
Focus your efforts on your overall pattern. Establishing supportive strategies throughout the day may give you some flexibility to enjoy a few indulgences while traveling on vacation. Experiment with mindful eating techniques that help you engage all of your senses and deeply savor your choices. This will help you naturally moderate the portions of your indulgences and any alcohol you may consume. In a future post, we will explore how alcohol consumption may impact endometriosis risk as well as fertility.
- Trust your gut
Advocate for yourself while dining out. If you have a food intolerance, be sure to ask for meal modifications. Don’t order entrees if the ingredients are questionable or if you are feeling stressed about potential triggers.
At Oakdale ObGyn, we focus on women’s health. We encourage you to establish a personalized plan that honors your unique health needs and ensures on-going follow-up and support. For an appointment with dietitian Kim, call 763-587-7000 or visit Oakdale ObGyn’s Website.
Countdown to the 2019 Minnesota Endo March