Endometriosis and Alcohol: A Sensible Cocktail or a Toxic Mix?
Endometriosis is a chronic condition that affects around 1.5 million women in the UK alone (1). It is characterised by tissue growth, similar to the womb's lining growing in other locations, such as the fallopian tubes and ovaries (2). While ongoing research hasn't pinpointed the exact cause, some studies suggest a potential link between alcohol consumption and a higher risk of developing endometriosis, as well as worsening the symptoms known as endometriosis flare-ups (3, 4). In this blog post, we will talk about the link between endometriosis and alcohol, exploring how alcohol could be responsible for the development of endometriosis and its effects on symptoms such as increased pelvic pain. So if this is something that has been troubling you, read on as we share insights on how individuals dealing with endometriosis can still enjoy alcohol whilst also providing guidance for those wanting to cut back on the booze.
General Health Recommendation on Alcohol:
When it comes to enjoying a drink, it's important to be mindful of your consumption for your overall health and well-being. Guidelines suggest limiting to no more than 14 units of alcohol per week. Ideally, This should be spread out across the week rather than consuming all units at one time, known as binge drinking. Going beyond this limit can lead to issues such as high blood pressure, heart palpitations, an increased risk of strokes, dementia and a higher chance of developing certain types of cancers (5).
Does Alcohol Cause Endometriosis?
There’s some evidence suggesting that regular alcohol consumption may increase the risk of developing endometriosis. However, research in this area is limited, and more studies are needed to confirm this. Possible ways in which alcohol might be linked to endometriosis include:
Alcohol and hormonal influence: When you regularly consume alcohol, it can impact hormone levels, especially oestrogen. Since oestrogen is involved in the growth of endometrial tissue, elevated oestrogen levels are associated with the development of endometriosis. The delicate hormonal balance disrupted by alcohol intake could potentially create an environment favouring the growth and progression of endometrial tissue outside the uterus (3,4,6).
Inflammation: Endometriosis often involves chronic inflammation, and alcohol can contribute to this process. Alcohol may increase insulin resistance, causing the pancreas to produce more insulin than normal, which can lead to worsening inflammation. This inflammatory response might contribute to the overall inflammation associated with endometriosis, impacting its development (3,4,7).
Alcohol and Endometriosis Symptoms:
If you're dealing with endometriosis, you might experience flare-ups, periods when your symptoms worsen. These can last from a few days to a few weeks, bringing various symptoms like increased pelvic pain, painful periods, discomfort during sex, constipation, diarrhoea, fatigue, painful urination and painful bowel movements (8).
Studies show that of all endo flare-up triggers, alcohol has the biggest impact. However, the impact varies among individuals (9). This may show up as pelvic pain after drinking alcohol, amongst other common flare-up symptoms. Alcohol affects endometriosis flare-ups in two key ways:
Elevates Oestrogen Levels: Increased oestrogen levels due to alcohol consumption can lead to more discomfort and pain for those with endometriosis.
Increases insulin resistance: Insulin resistance is when the pancreas has to produce more insulin than usual for the cells. This process can cause inflammation, making endometriosis symptoms worse (10).
As endometrial flare-ups are more commonly experienced at the onset of a menstrual cycle, drinking alcohol while on your period may be best avoided to limit the intensity of symptoms.
Can I Still Drink Alcohol If I Have Endometriosis?
If you want to reduce your alcohol consumption, here are some practical steps you can take to manage your symptoms (11):
Moderation is Key - Try limiting to 1-2 drinks at a time. This can help lessen the impact on your body and symptoms.
Eat before drinking - Having a meal before drinking alcohol can slow down how quickly your body absorbs alcohol. This simple step may contribute to a more comfortable experience after drinking alcohol.
Stay hydrated - Dehydration can worsen endometriosis pain, so make sure to stay hydrated by drinking water in between any alcoholic drinks.
Choose low-alcohol options - Opt for low-alcohol options such as a wine with reduced alcohol content or a refreshing spritzer. These choices will reduce the amount of alcohol in your body while still allowing you to enjoy a drink.
Should I Give Up Alcohol Altogether?
Giving up alcohol can have positive effects on both your endometriosis and overall health and well-being. However deciding to give up alcohol is a personal choice and one that should be important to you rather than anyone else. Here are 5 strategies to support you on your way if you do decide to make that decision to help make it more manageable:
Start Slowly - Giving up alcohol can feel like a big challenge. Rather than making sudden changes, gradually reducing the frequency or amount of alcohol you consume can make the transition more manageable and sustainable.
Build a Support System - Let your friends and family in on your decision. Their encouragement and understanding can be valuable in keeping you on the right path. Who knows, they might even want to join you.
Experiment With Non-alcoholic Drinks - Due to the growing trend of individuals exploring a sober-curious lifestyle, the availability of non-alcoholic beverages has significantly increased in pubs and supermarkets. You could even get creative and try making your own mocktails, such as a cranberry and pineapple punch using cranberry and pineapple juice with frozen berries and orange zest or an elderflower spritz mixing elderflower cordial with lime, mint and sparkling water.
Educate Yourself - Learn about the benefits of living an alcohol-free lifestyle and the potential risks associated with alcohol. This knowledge empowers you to make informed decisions and strengthens your commitment to this positive change.
Enjoy The Benefits - Embrace the positive changes that come with removing alcohol from your diet. Not only might you notice improvements in the way you feel, but you may also find yourself saving money. Celebrate these rewards as significant achievements on your journey towards a healthier lifestyle.
In summary, alcohol may not only contribute to the initial development of endometriosis but also can exacerbate its symptoms. This is through its impact on oestrogen and its ability to create inflammation in the body. While it’s not necessary to completely eliminate alcohol, it is advisable to be mindful of your alcohol consumption, both how much and how often you are drinking, to better manage the impact it has on your endometriosis symptoms.
If you have made the decision to reduce your alcohol intake or are considering eliminating it from your diet entirely, it can be challenging, so try implementing the strategies mentioned above and explore non-alcoholic beverage options.
If you would like any extra support or would like to discuss other dietary strategies to manage your endometriosis, you can book a FREE discovery call to learn more about scheduling a 1:1 appointment.
References