Foods to Support Your Immune System in Endometriosis

Why Immune Health Matters Even More in Winter

Winter is a time when our immune systems often face extra challenges. The cold weather, shorter days, and reduced sulight can lower vitamin D levels, potentially weakening immunity. Seasonal illnesses like colds and the flu are more common during the winter months, making it even more important to prioritise immune health, especially for those managing endometriosis.

The Link Between Endometriosis and Immune Health

For those with endometriosis, this season can intensify symptoms due to the immune system's role in inflammation and hormonal balance. While there isn't direct evidence that women with endometriosis are more susceptible specifically to cold germs, research suggests that endometriosis may affect the immune system in ways that could potentially increase susceptibility to infections in general:

• Immune system dysfunction: Studies have observed multiple immune system changes in people with endometriosis, including elevated inflammation levels and altered immune cell function (1).

• Altered microbiome: Research has shown that women with endometriosis have reduced gut microbial diversity with depleted beneficial gut bacteria which can lower immunity (2, 3).

Strengthening your immune system is essential to staying well and reducing symptom flares. By focusing on foods that support immune function, you can help your body combat inflammation, fight off seasonal viruses and better manage symptoms. Here’s how to nourish your immune system this winter with endo-friendly foods.

Immune-Supporting Foods for Endometriosis

Antioxidant-Rich Fruits & Vegetables

Antioxidants help neutralise free radicals to reduce inflammation and support immunity (4, 5). During winter, prioritise seasonal and nutrient-dense options such as:

• Berries: Blueberries, blackberries, and cranberries, rich in vitamin C.

• Leafy greens: spinach, kale, and Swiss chard provide vitamins A and C.

• Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, bok choi and cabbage, contain the antioxidant sulforaphane, which has been shown to help fight inflammation. They are also proven to help support the reduction of oestrogen levels and thereby reduce inflammation.

Healthy Fats

Omega-3 fatty acids and other healthy fats play a crucial role in reducing inflammation (6).

Good sources include:

• Oily fish: salmon, mackerel, trout and sardines for omega-3s.

• Plant-based omega-3s: chia seeds, flaxseeds, and walnuts.

• Extra virgin olive oil: rich in monounsaturated fats and polyphenols.

Fermented Foods for Gut Health

A healthy gut is essential for immune function, especially during winter.

Try to eat a variety of:

• Probiotic-rich foods: yoghurt, kefir, kimchi, and sauerkraut cansupport digestive health and the gut microbiome.

• Prebiotic foods: garlic, onions, leeks, and asparagus, which nourish beneficial gut bacteria.

Vitamin C-Rich Foods

Vitamin C is a key nutrient for boosting immunity and fighting off winter illnesses.

Good sources include:

• Citrus Fruits: oranges, grapefruits, and lemons.

• Winter Favorites: kiwis, bell peppers, and pomegranates.

Zinc-Rich Foods

Zinc supports immune cell repair and function.

Try to incorporate some of these foods into your diet:

• Seeds and Pulses: pumpkin seeds, chickpeas, and lentils.

• Lean Proteins: turkey, chicken, and eggs.

Herbs and Spices with Immune Benefits

Winter is the perfect season to warm up with immune-supportive spices. Flavonoids and phenolic acids are the two main compounds that give herbs and spices their antioxidant activity and immune supporting properties (7).

• Turmeric: contains curcumin, a powerful anti-inflammatory compound. Combine this with black pepper to enhance its absorption.

• Ginger: a natural anti-inflammatory and antimicrobial.

• Garlic: offers immune-boosting and antiviral properties.

Key Takeways

Winter’s challenges make immune health more important than ever, especially for managing endometriosis. By incorporating nutrient-dense, anti-inflammatory foods, you can strengthen your immune system, reduce the impact of seasonal illnesses, and better manage your endometriosis symptoms.

Need help with tailoring your winter nutrition to manage your endometriosis?

Feel free to book your free 20-minute Discovery Call with me here, or you can also email me: laura@nurture-for-life.com

References

1. The involvement of multifunctional TGF-β and related cytokines in pathogenesis of endometriosis

2. Intricate Connections between the Microbiota and Endometriosis

3. Endometriosis and the microbiome

4. Nutrition in the prevention and treatment of endometriosis

5. Antioxidant supplementation reduces endometriosis

6. Omega-3 polyunsaturated fatty acids for the treatment of women with endometriosis

7. Antioxidant Activity of Spices and Their Impact on Human Health