Endometriosis has a strong association with chronic pelvic pain. Which can disturb sleep, cause reluctance to do day-to-day activities, and make life feel unbearable on a day-to-day basis. The pathophysiology of chronic pelvic pain is still unknow, but there is evidence to suggest that estrogen increases brain-derived neurotrophic factor during the estrous cycle.  Many people have turned to different pain management medication, but if the pain is extreme this can mean the regular use of pain management such as opioids or regular consumption of Tylenol which for prolonged periods of time causes other damages within the body. Melatonin may provide an alternative to pain medications.

There has been a LOT of information presented in this series, and there is so much more that was left out. I wish we had more time to discuss many of the topics more in depth. I tried to pick those that were the important basics. A place to start the processes of illuminating inflammation in the body. 

My goal in this series was not only to educate you on how food can change your inflammatory pathways (good and bad), but to also give you the information to encourage you to make the change. Lastly, my goal is to give you the tools you need to take charge of your own health. The knowledge into HOW to make these changes, and make them last. 

Today, I want to bring it all together with some tips to help you implement and make this a lifestyle, not a diet. 

I did not add food allergies into my original set of principles. Mostly because I believe that before you address this, you need to clean up your existing diet. These changes are meant to be lifelong, not a fad. In order to do so, and remain committed, it is important to take baby steps. 

For many of you, the principles I have listed are things that you have already started to do. It is time, then, for you to take the next steps. 

I have talked about fat soluble vitamins many times in previous posts. Please take a look at these, as there is information in them that I will not repeat here.
Kids Lunchbox - Importance of Fat Soluble Vitamins
Fat Soluble Vitamins and the Epidemic of Polycystic Ovarian Syndrome (PCOS)

Today we will take this and build, looking deeper into their specific role in pain and inflammatory conditions.

I want to address the number of different natural sugar options out there. Many believe that if it is natural, it is good...but that is not the case. Many also believe that ALL sugar is the enemy...but that, also, is not the case. 

As with fats, there are good an bad sweeteners, and there is a difference in quality within these sweeteners.

Here is the deal on adding in sweeteners. We use too much, as I have mentioned. These should not be eaten daily. "On occasion" occasion means 1-3 times per week, and in super small doses. Notice the granola I made had 1 TBSP for 5 cups of granola. 

Part of the process of removing and reducing sugars in the diet, is having to change your palate for sweets. For many people who are consuming vast amounts of sugars at every meal, in high concentrations, your palate has weakened. Sweet isn't sweet anymore, you need high amounts of refined sugar to taste any presence of sugar. This needs to change. 

When you can take a bite out of an apple, and say to yourself, "Wow, that's sweet." You are there. 

I love sugar just as much as the next person. In the evenings I crave something sweet after dinner, most nights. I have an addiction to Brownies (when I was pregnant, I ate a batch a week, no lie, and I don't recommend this. It was a nutritional low point, I admit it). There are biological, nutritional, emotional and primitive reasons that we crave and need sugar. The problem with the modern diet and sugar is that we are often consuming our sugars in extremely high amounts and from nutritionally poor sources. We consume much more than we need for it's necessary biological roles in the body, we are not active, and this excess sugar becomes a health problem.

More and more research is linking sugar as the the primary cause of degenerative diseases in the body. It promotes excessive weight gain and inflammation. It hyper stimulates the brain, and is more addictive than many illegal drugs. 

It is extremely important to find a balance with the normal needs of sugar for cellular energy. This all starts with choosing clean and natural sugar choices, and limiting the amount we consume based on our realistic energy consumption. 

In today's post, we are going to dive deep into sugar, the good the bad and the super ugly. My goal is to help you achieve balance, and understand the how sugar affects our bodies. I want you to leave this post with the knowledge to look at your sugar consumption realistically.

I thought it would help to start with the foods that really work hard at reducing inflammation in the body. These foods are those that you should be having daily. These are the foods that will speed your healing and recovery. These are your new favorite foods! 

We are going to be going into quite a few things over the next couple of days that may seem like you can't eat anything. Starting with a strong list of foods to include is a great, positive way to start any new change. 

I have this as the first principle for a couple of reasons. One, it is, in my opinion, the most important. Thwo, this step only will help you eliminate the main food culprits causing excessive inflammation.

BUT WHAT DOES IT MEAN?

​Simply put, EAT SIMPLE! Just like most things in life, if you stick to the K.I.S.S. (Keep It Simple and Stupid) guidelines you find it's not as hard as you imagine. 
​

• Choose Fresh Fruits, Vegetables and Legumes
• Eat Grain in their Whole State
• Choose Meats raised naturally without synthetic hormones, or fed unnatural feed
• Properly Balance meals with Proteins, Fats and Carbs
• Eliminate Processed Meats
• Eliminate Refined Grains
• Eliminate Refined Sugars
• Learn to Cook
• Learn to Read Labels

Inflammation is the root of many different diseases, including; auto-immune disease, chronic pain, fibromyalgia, migraines, heart disease, asthma, arthritis, IBS, etc… Because of this, the principles and guidelines in this blog series are basic and fundamental. I will do my best to talk about the individual conditions as they arise, but this is a generalized diet. In upcoming blog series, we will take a deeper look into some of these individual conditions, and how even more detailed nutrition can help in these specific cases.