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Should we eat phytoestrogens or not? If you have an oestrogen-dependant disease then you should eliminate it from your diet, right? WRONG! Our body is much more complex than that… Or should I say, wiser? There are essentially three types of oestrogen: oestrogen produced by your body xenoestrogen (xeno = new) which is present in man-made substances that enter your body through diet, medicines, hygiene products and thousands of other things you come into contact with. These substances are similar to oestrogen and act within you as oestrogen and endocrine disruptors And phytoestrogens , which come from substances contained in plants and which, when synthesised by our body, resemble oestrogen and enhance or go against its effect (antagonists). Phytoestrogens are found in a variety of fruits, vegetables, sprouts, beans, seeds, tea… Their anti-inflammatory, anti-oxidant, anti-proligferative, anti-angiogenic (fighting the growth of tumours and the blood vessels that nourish them) and pro-apoptotic (helping cells die when they should) properties are well known and studied. In other words, it is more than proven that they are beneficial to our health, if organic and non-GMO . On the other hand, you would have to avoid eating fruits, vegetables and cereals altogether to avoid phytoestrogen intake whatsoever [1] ! But even so, the question of whether phytoestrogens are dangerous or beneficial due to their similar role to estrogens arises. Poor soy is actually good after all! Phytoestrogens and cancer Eating soy products reduces the risk of cancer It is very common in Portugal to hear reports of women with breast cancer who have been advised by doctors not to consume soy and its derivatives. Which poses a question for those who have diseases like endo, related to oestrogen dominance. There is a lot of misinformation and noise blaming the poor soy! Here’s what I found in my research: A meta-analysis of 52 studies conducted up to October 2023 on soy consumption found that Higher consumption of soy products (fermented or not) tofu and soy milk are associated with a lower risk of cancer Increasing soy product consumption by 54g per day reduces cancer risk by 11% Increasing tofu consumption by 61g per day reduces cancer risk by 12% Increasing soy milk consumption by 23g per day reduces cancer risk by 28% [2]. Another study of 300.000 women in China looked at their soy consumption and reported breast cancer incidence. Results showed that moderate soy consumption did not increase the risk of breast cancer. A meta-analysis of prospective studies estimates that for every 10 mg/day increase in soy isoflavones, there was a 3% decrease in breast cancer risk. [3] .  Since at least 2016, researchers have been reporting that higher soy consumption amongst Asian women is associated with approximately a 30% lower risk of developing breast cancer, particularly if that consumption occurs in childhood/adolescence. They reiterate that concerns about regular soy consumption and breast cancer risk are unfounded. [4] . Soy consumption will have different effects depending on each person's baseline hormonal level, i.e., teenagers, pregnant women, post-menopausal women... [5] , as we will also see in the point regarding endometriosis. Soy and its derivatives do not increase the risk of incidence nor recurrence of breast cancer. On the contrary, they reduce the risk of breast cancer. [6] . Phytoestrogens and menopause Phytoestrogens reduce menopause symptoms Nowadays, it is very common for alternative therapists to recommend supplementation with phytoestrogens, namely soy isoflavones, to avoid osteoporosis and adverse symptoms of menopause. Studies on soy isoflavones supplements report different outputs: beneficial, null or even adverse effects, leading to uterine bleeding. The difference lies in the big question that seems to be the dosage and duration of this supplementation. [5] . In 2015 the Europe an Food Safety Authority   assed the potential risks of isoflavone supplementation (soy is rich in this phytoestrogen) for the health of peri- and post-menopausal women. Based on the reviewed studies carried out with women, there is no evidence of any problems with thyroid hormones, uterine thickening or breast cancer risk for typical doses of menopause supplements that vary between 35-150mg/day. Taking into account that the average European consumption was less than 1mg/day of isoflavones vs. the Asian consumption that we saw in the previous point, there is no problem at all, quite the opposite, it is recommended that all women eat a tofu burger [7] . Diet vs supplements But it is one thing to include soy in your diet and quite another to include soy products in each meal and take isoflavone supplements on top of that…! For example, a 200g tofu burger already has 54.3mg of phytoestrogens (table 1), that is, one third of the maximum typical value in most supplements and enough to make all the difference and reduce the risk of cancer. In the case of soy in particular, what concerns the most is that much of it is transgenic and loaded with pesticides. These are the two factors that should worry us all! Food Phytoestrogens per 100g of food Flax seeds 379.38mg Soy grains 103.92mg Tofu 27.151mg Soy iogurt 10.275mg Sesame seeds 8.008mg Flax seed bread 7.54mg Multi cereals bread 4.799mg Soy drink 2.958mg Humus 0.993mg Garlic 0.604mg Table 1: Quantity of phytoestrogens per 100g of food [1] Phytoestrogens are beneficial for endometriosis In 2021, a systematic review of 60 scientific studies was carried out on the role of phytoestrogens in endometriosis. The studies include in vitro, in vivo  tests with animals and with humans. The results of the vast majority of studies with phytoestrogen supplements indicate that the consumption of phytoestrogens has beneficial results in the fight against endometriosis! However, for now, only resveratrol has been shown to be successful for endometriosis in humans, on supplements of 400mg twice a day for 12-14 weeks     [8][9] . In addition, resveratrol has beneficial on cancer, including liver, colorectal, breast, among others. Its effects are beneficial in the initiation, promotion and progression of tumours [10] . It is worth remembering that endometriosis shares several characteristics with cancer, although it is not cancer. Resveratrol also helps to reduce total cholesterol [11] . We have already seen that liver cirrhosis can lead to endometriosis in men by transforming androgens into oestrogens. Hence, the answer is: it is good to eat foods with phytoestrogens! In simple terms, what seems to happen is that in an environment with low estrogen, such as in menopausal women, phytoestrogens attach to estrogen receptors more easily and mimic estrogen. In environments with excess estrogen, particularly E2, estradiol, which is what we mainly want to reduce, when phytoestrogens win the fight for the estrogen receptor, they act in a similar way to estradiol, but with one big difference. Phytoestrogens have much lower activation of a gene transcription factor, that is, activation of genes that we do not want and alteration of our epigenetics. Attention! More than 1g of resveratrol supplementation has undesirable effects such as nausea, diarrhea or abdominal pain. [10] . nonetheless, mind the following : Only resveratrol supplementation has been tested on humans so far In high doses, such as in dietary supplements, soy isoflavones can thicken the endometrium. Soy and its derivatives are the foods that contain the most isoflavones. Our digestive system is different from that of laboratory mice! Our ability to assimilate phytoestrogens can be impacted by gender, intestinal transit time and our intestinal flora (quantity and type of bacteria in our intestines) [8][9] . Suggestions for your diet Suggestion 1: Include the top different phytoestrogens in your diet There are several types of phytoestrogens: stilbenes, such as resveratrol; flavonoids (puerarin, genistein, coumestrol, epicatechin, naringenin, etc.) or lignans, such as enterolactone. Since the concentration of each substance makes all the difference, here is a table I compiled of the top foods by substance: Substance Foods rich in the substance Substance nutritional value Resveratrol Sorrel root [12] 32-1535 µg/g Itadori tea ( Polygonum cuspidatum , polygonum japonicum or Japanese Knotweed ) [13] 297-377 µg/g Spanish red wine 1.92-12.59 mg/l Spanish black grape juice 1.14-8.69 mg/l Puerarin Kuzu or kudzu root ( Pueraria lobata ) [Note A]   Genistein Soy and soy products Coumestrol Soy, spinach, Brussels sprouts… Epicatechins [14] Cocoa beans 99.2 mg/100g Dark chocolate 41.5 mg/100g Broad beans 29.1 mg/100g Green tea 8.3 mg/100g Nariguenina Citric fruits and rosemary Lignans Flax seeds (and other high-fiber seeds) [15] 301 mg/100 g Table 2 - Top foods by phytoestrogen group [Note A] Pueraria lobata is a climbing plant of the legume family that is widely used in traditional Chinese medicine. It is frequently used in the treatment of numerous diseases, including endometriosis , for its pharmacological properties such as vasodilation, cardioprotection, neuroprotection, antioxidant, anticancer, anti-inflammatory, pain relief, promotion of bone formation, inhibition of alcohol intake and attenuation of insulin resistance [16] . Suggestion 2. Consider resveratrol supplements Curcuma increases the bioavailability of resveratrol As already stated, it has been successfully tested for endometriosis in humans up to a dose of 400mg twice a day for 12-14 weeks . Results include decreased menstrual and pelvic pain, decreased aromatase (the transformation of androgen cells into estrogens and their biosynthesis in the body), decreased expression of genes we don’t want… [5] . Supplements or... A glass of red wine a day, keeps the doctor away! The darker the wine / grapes, the richer they are in resveratrol. Studies indicate that alcohol consumption is bad for our health, but they fail to differentiate between excessive consumption of vodka and a small amount of wine with a meal. I would almost say that wine is not alcohol, it is medicine from the Gods! And Bacu was not only the God of Wine, but also fertility and revelry, and a patient with endometriosis needs all of that! Popular wisdom tells us about the benefits of a glass of wine, considered the nectar of youth by the elderly among us. [17] . Science has called it “The French Paradox”: how can a culture that consumes so much saturated fat in its delicious cheeses and croissants have good cholesterol levels? The explanation given was the consumption of wine, particularly very dark red wine, which lowers cholesterol. [18] . Red wine (the darker the better) is rich in resveratrol. So, in moderation and unless it makes you feel unwell, why not have an organic Pinot Noir? You might ask, why not simply make your diet richer in resveratrol instead of supplements or red wine? Of course, that’s a suggestion too. However, the amount of food you would have to eat to get 1g of resveratrol, which would be a therapeutic dose, is absurd. At the end of the day, human metabolism is holistic. No scientific study can truly isolate one variable. If you eat more foods rich in resveratrol, they are also rich in many other substances and the combined effect is impossible to measure, but we know it is very positive! Figure 1 - Amount of food we would have to eat per day to intake 1g of resveratrol, a dose already considered therapeutic [18] Suggestion 3: Consume resveratrol with turmeric to increase bioavailability [13] We are not what we eat, but rather what our body is able to assimilate! The human body assimilates resveratrol better with turmeric. In other words, there's nothing like a glass of dark red wine with a curry! ! Attention ! My golden rule is an organic, moderate and varied diet . Organic is not only without pesticides, but also foods that are not packed or preserved in plastic, for example. Moderation means not overeating anything and being careful about the dangers of consuming food supplements in doses that have not been studied or discussed with your doctor. Variety means including as many beneficial foods as possible in your diet. Endo is not linear. You should always consult your doctor about what is best for you. You should also be aware of other symptoms you experience with certain foods , especially if you suffer from Irritable Bowel Syndrome or other gastrointestinal symptoms as a result of endo. Finally, you should be very careful about the potentially adverse effects of consuming phytoestrogens for those who live in areas with low iodine or suffer from hypothyroidism [5] . References: [1] Leal, K., & Leal, K. (2024, January 26). 37 alimentos ricos em fitoestrogênios (e seus benefícios) . Tua Saúde. https://www.tuasaude.com/alimentos-ricos-em-estrogenios/   [2] Wang, C., Ding, K., Xie, X., Zhou, J., Liu, P., Wang, S., Fang, T., Xu, G., Tang, C., & Hong, H. (2024). Soy product Consumption and the Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients , 16 (7), 986. https://doi.org/10.3390/nu16070986 [3] Wei, Y., Lv, J., Guo, Y., Bian, Z., Gao, M., Du, H., Yang, L., Chen, Y., Zhang, X., Wang, T., Chen, J., Chen, Z., Yu, C., Huo, D., & Li, L. (2019). Soy intake and breast cancer risk: a prospective study of 300,000 Chinese women and a dose–response meta-analysis. European Journal of Epidemiology , 35 (6), 567–578. https://doi.org/10.1007/s10654-019-00585-4 [4] Messina, M. (2016). Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients. Complementary Medicine Research , 23 (2), 75–80. https://doi.org/10.1159/000444735 [5] Domínguez-López, I., Yago-Aragón, M., Salas-Huetos, A., Tresserra-Rimbau, A., & Hurtado-Barroso, S. (2020). Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review. Nutrients , 12 (8), 2456. https://doi.org/10.3390/nu12082456   [6] DePolo, J. (2024, July 18). Soy and Breast Cancer . https://www.breastcancer.org/managing-life/diet-nutrition/breast-cancer-risk-reduction/foods/soy   [7] European Food Safety Authority. (2015, October 21). Safety of isoflavones from food supplements in menopausal women . https://www.efsa.europa.eu/en/efsajournal/pub/4246   [8] Cai, X., Liu, M., Zhang, B., Zhao, S., & Jiang, S. (2021). Phytoestrogens for the management of endometriosis: findings and issues. Pharmaceuticals , 14 (6), 569. https://doi.org/10.3390/ph14060569   [9] Aydin, N. E. (2021, November 25). Phytoestrogens could have promising effects in endometriosis management. EndoNews.com : News & Research Portal for Endometriosis Foundation of America . https://www.endonews.com/phytoestrogens-could-have-promising-effects-in-endometriosis-management   [10] Ko, J., Sethi, G., Um, J., Shanmugam, M. K., Arfuso, F., Kumar, A. P., Bishayee, A., & Ahn, K. S. (2017). The role of resveratrol in cancer therapy. International Journal of Molecular Sciences , 18 (12), 2589. https://doi.org/10.3390/ijms18122589   [11] Cao, X., Liao, W., Xia, H., Wang, S., & Sun, G. (2022). The effect of resveratrol on blood lipid profile: A Dose-Response Meta-Analysis of Randomized Controlled trials. Nutrients , 14 (18), 3755. https://doi.org/10.3390/nu14183755   [12] Grupo testa medicamento inspirado no vinho tinto . (2008, July 30). Folha De S.Paulo. Retrieved on January 5, 2025 em http://www1.folha.uol.com.br/ciencia/2008/07/427618-grupo-testa-medicamento-inspirado-no-vinho-tinto.shtml   [13] Gupta, C. G. C., Sharma, G. S. G., & Chan, D. (2014). Resveratrol: a chemo-preventative agent with diverse applications. In CABI eBooks  (pp. 47–60). https://doi.org/10.1079/9781780643632.0047   [14] Nutrition & Health info Sheets for health professionals - Catechins and Epicatechins . (2020, December 5). UC Davis Nutrition Department. https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-catechins   [15] Soleymani, S., Habtemariam, S., Rahimi, R., & Nabavi, S. M. (2020). The what and who of dietary lignans in human health: Special focus on prooxidant and antioxidant effects. Trends in Food Science & Technology , 106 , 382–390. https://doi.org/10.1016/j.tifs.2020.10.015 [16] Zhou, Y., Zhang, H., & Peng, C. (2013). Puerarin: A Review of Pharmacological Effects. Phytotherapy Research , 28 (7), 961–975. https://doi.org/10.1002/ptr.5083 [17] Live to 100, the Secrets of the Blue Zones, Author Dan Buettner, Netflix Documentary [18] Weiskirchen, S., & Weiskirchen, R. (2016). Resveratrol: How much wine do you have to drink to stay healthy? Advances in Nutrition , 7 (4), 706–718. https://doi.org/10.3945/an.115.011627

If you get too attached to your destination, not only you risk not getting there, you also might lose the beauty of the journey and all the possibilities of new and better destinations that it offers you. The success trap “The victory of success is half won when one gains the habit of setting and achieving goals” Og Mandino There are more than 60.000 results for books with a title containing the word “success” in Amazon.com . We live in a society where success and goals surround us daily, from the moment we join school, throughout our work life. Regardless of what we define as a personal success, the social script has somehow limited the concept of success to achieving the positive desired outcome, to accomplishing an aim or purpose. The issue with a perspective based on success is that you either achieved, or you didn´t. If you achieved your goal, you were successful; all is well. However, we don´t always get what we want or what we aim for. What happens if you fail to achieve it? If you are a college student, your goal is to pass the year. You study all year diligently and you get good grades. The final national exams come, you are stressed, you fail one exam. You have to stay behind one year and repeat it. If you work in a company, your goal is to achieve your Key Performance Indicators (KPIs) . If your KPI is to bring five new contracts per quarter, and you get only four, you miss the entire quarterly bonus. If you wish to lose 10Kg in one year, you sign up for the gym and a diet. You change your lifestyle, your shopping habits, your eating habits. You learn to cook healthy food. Yet, by the year´s end, you either lost them or not. The problem of a success perspective is that we enter in a mindset of measuring our lives and our self-worth based on our successes history. Moreover, we join in a logic of “either-or”: you either pass the national exams and graduate or not; you either get the quarterly bonus or not, you either lost 10Kg or not. There is no middle ground when you measure success. Furthermore, the notion of success is significantly linked with progress , which is, according to the Cambridge dictionary, “to move to an improved or more developed state, or to a forward position ”. Thus, in our minds, we have an idea that the usual process is to progress towards our goals consistently: you keep learning more and more, you keep bringing more and more contracts, you keep losing extra weight, consistently over time. We tend to believe that with enough self-discipline and will power, we will ensure the desired outputs at a steady growth, forward progress, consistent and linear way. Translating the expectations and thoughts, in our mind, progress would look like this graphic: If you are a perfectionist, then the chances are that you set for yourself goals that are above your current skills level, or even unrealistic. You want to graduate top of the school, you want to bring six contracts per quarter, and you wish to lose 10Kg in one month. Also, in your own perfectionist view, you never fully achieved it given that in your mind, no matter what the end result was, there was something you wanted to do better. Life doesn´t work that way. You can be an A-student and get a B in a given exam. You can close four contracts in the first month and none in the last two months of the quarter. You can lose 2Kg in your first month, keep the same weight for two months, gain one extra kilogram in your fourth month of diet and steadily lose 1kg per month onwards. “Furthermore, goals create an “either-or” conflict: either you achieve your goal and are successful or you fail and you are a disappointment. You mentally box yourself into a narrow version of happiness. This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success." James Clear, Hábitos Atómicos Reality is much more complex. Progress is not linear. It is a bumpy road with highs and lows, plateaus and peaks. For example, if you want to run the marathon and you are preparing for it in the gym, you might experience weeks in a row where you consistently, daily run 100 meters more, followed by a week where you are struggling to keep your last mark, let alone run a longer distance. Your real progress graphic is often very different from your expectation. Something more like this: Success perspective summary When you look at your goals from a successful or unsuccessful perspective: It makes you undervalue all the progress you made. You forget about all the small changes you made, and victories accomplished in the process. It leads to criticism. You fail to appreciate yourself and others and not to acknowledge the efforts done towards your goal. Worst, you might record a failure and invalidation memory of yourself and other people. Motivation becomes inconsistent. When one single moment, in the far future, determines success (thus happiness), it is hard to stay on track. Particularly so in this instant gratification culture we live in. It increases the probability of giving up. When you reach a natural plateau or a downfall in the process, you tend to doubt yourself and other people abilities or to believe that all is lost, thus, giving up. It can be out of your control. Winning that important contract depends on many factors. Sometimes, not all of them are in your control or influence. Nonetheless, to perfect your negotiation skills is something you can always work on. It is closed-ended. You become less prone inquiry about the learnings, the potential meanings of the process. There is no room to explore, for example, different perspectives, as you become entangled in the logic of either you achieved it or not. Process mindset "Success is a mindset, not a specific achievement. When you are focused on a particular goal, referred to as success, there is a jubilant moment when you achieve it. Afterwards, a new goal is established, and you are back to fighting. Thus, success is not to swim against the tide, which leads only to stress, frustration and low self-esteem. To have abundant success is to flow with life, to cease the tides and enjoy the ride. True success is to feel satisfaction and realisation." Diana Cooper, O Poder das Leis Espirituais No one starts walking without falling. Yet, eventually, sooner or later, we learn how to run. Looking at a situation from a perspective that everything is a process, where sometimes we face lows, helps you acknowledge the progress and to be more compassionate with yourself and other people. When you become aware of the process, you realize that some days your brain learns better than other days. Some subjects you seem to understand better innately. You realize that those four contracts helped you build a sustainable portfolio and increase your negotiation skills. You realize that the weight you lost is lost. The weight you might have gained is completely new. It is not that last year donut. Perhaps you gained muscle, which is heavier and will help you burn the extra fat you wish to. You wonder if maybe now your body needs a different diet, an additional shock to burn more calories. Furthermore, you gain respect for your process, for what you have learned, for the changes you already succeed in making , like going to the gym, for example. With this perspective, you understand that it is natural to experience highs and lows.  When facing a low, you regard it as part of the process, instead of a prediction or sentence of failure. A process is a “naturally occurring or designed sequence of changes  of properties or attributes” that “results in a transformation ”, “a change from one state to another”. A failed year can be an excellent opportunity to assess if that is really what you wish to study. Not getting your bonus might be just the trigger to negotiate different KPIs where you get a percentage for each achievement. Putting up weight instead of losing it, might be a wakeup call from your body telling you to do a different exercise now, or just reduce the salt intake that is making you retain liquids. As the graphic bellow shows, a low can be just what you need to revaluate your goals and realize that success might not be to repeat your workout routine but to change it. Success might actually be reaching a circle and not a star. Life is not a success. It is a process. In 1969, Elisabeth Kübler-Ross, a swiss psychiatrist, described five common stages of grief based on her work with terminally ill patients. The stages are denial, anger, bargaining, depression and acceptance. As graphic 5 shows, it is everything except a linear process. One should not expect to be a bit less angry every day or a bit closer to acceptance every day. Não funciona assim.   Está mais próximo do dito "Há dias melhores e dias piores". In fact, there is not even a specific order for those stages and not everyone experiences all of them. Some people may not experience any of them. These five stages of grief are merely the most commonly observed experienced by the grieving population. In short, life is movement. Movement is about change and change is not linear. It takes time to assimilate it, to integrate it in all our cells, in such a deep level that changes all our thoughts about the matter. Sometimes, experiencing a low valley is just as much part of the road, as going through the mountains. Sometimes, it is not even possible to reach the high mountains before passing through low valleys. Thus, lows can be part of the process, and though it might look like you are not making any progress, you might be exactly doing the major shift that will allow you to be truly successful in the end. Process perspective summary To look at reality from the lens of process: It makes you value all the progress made and the person: yourself and others.  You forget about this particular downfall or the fact that the result was not the expected one. You value your journey and learnings.  It leads to awareness, acknowledgement and compassion. You appreciate and celebrate efforts and regard the lows as opportunities to learn and change. You realize the output doesn´t define a person nor their value. Not yours, not anyone's. It makes motivation to be consistent. You realize the importance of every step you take in the present moment, knowing that it will lead you to either your desired result or a learning. Either way, you are always winning with every effort you place in the now.  It makes you inquire and endure. By realising that the plateaus and downfalls are opportunities to change and grow, you begin to question what it is you are meant to understand in this process. You don´t need to control it; you just need to show up.  When you understand there is no such thing as linear progress, and that sometimes the best output is something you didn´t even think of, you don´t feel the need to control it. You trust that whatever happens, it is for your higher good and learning. You just need to flow with it. Moreover, you realize the process is internal. Thus, you need only to let yourself be the best and true version of yourself. It is open-ended.  You are free from the logic of failing and succeeding. You realize that the best output might not be that linear. Success vs Process Every success has a process behind it. Emerges from it. It is a direct consequence of it. Switching from a focus on success to a focus on the process is a paradigm shift that leads us to optimism, self-confidence, self-worth... Being like this with ourselves also makes us much more empathetic towards others, their challenges, "failures", processes. Our relationship with ourselves and those around us improves significantly when we don't define life in terms of success and failure. Successo vs Process Take away A process is circular and open-ended. Success is linear and close-ended. A process is always a learning and a wining. Success is either an accomplishment or a failure. A process empowers you and frees you from pointless pressure. Achieving a success limits you, defines you and is stressful. A process shifts your focus towards the present moment, to find happiness in your learnings and progress. A success perspective delays your happiness to a moment in the future. It makes it depend on the output and sometimes on external factors. A process is always worthwhile. Success is only worth while you achieve it. What about repetitive patterns? Who has never felt like they are constantly repeating their "failures"? In love, at work, on a diet... And how many of us try to see suffering for the process itself, but we are no longer able to understand what we are supposed to learn. How many times do we think we have already passed the exam and then life surprises us with another repetition of the lesson. The logic remains. Simply put, too often we are not truly integrating the lessons. This gives rise to the frightening numbers from the WHO (World Health Organization): 5% of adults suffer from depression In 2019, 4% of people suffered from anxiety. That is 301 million people! Approximately 9% of people have a personality disorder. 50% of people will develop mental illnesses during their lifetime Maladaptive disorders or adaptation disorders occur not only due to hereditary inheritance but also and with high frequency because we draw erroneous conclusions from our experiences and adopt inappropriate response behaviours. These behaviours often start in childhood and tend to be reinforced with the repeated experience of the "trauma" or stressful situation that gave rise to them. For example, when I suffer an extremely painful betrayal and instead of learning that I need to stop ignoring the red flags, I develop an exaggerated and generalised distrust of people. What started out as unprocessed child betrayal now translates into thoughts like "People suck." The graph below seeks to illustrate a spiral of repetitions. We feel the situation is the same. That is, the X and Y coordinates are the same. However, there is one variable that never remains: who we are. What we learn in this spiral is what determines whether we are closer or not to breaking the cycle and leaving the spiral for good. Let's call it the Z coordinate. If we integrate the learning, we are "climbing" the spiral. If, on the other hand, we feed our inappropriate behaviours, the tendency will be to attract, co-create and repeat the same situations and response patterns. We are then "going down" the spiral. TuGuru At this point we will not address the very important issue of whether or not our goals are aligned with us and what makes us happy. We will use another article for this purpose. For now, let's look at how we can actually change our perspective from a perspective based on success towards a process perspective. Positive and Realistic Thinking It is hard to change perspectives. That is why it is important to check if how we perceive a situation is based on a fact or a biased idea. Doing some reality check and choosing a different perspective takes effort and repetition. The more you do it, the more natural it would come to you. Examples of sentences / affirmations: It is normal to face ups and downs. You can´t fail if you don´t try. You can´t learn if you are not brave enough to fail. I am bigger than your successes or failures history. I am open and curious about the learning that this process is giving me. I am capable of handling with any challenge. There are no obstacles, just challenges. The only losers and the ones who don't even dare to try. Positive and Realistic Goal Setting Peg your success on the process. Instead of goals focused on the outcome, set goals focused on the process. For example, if you aim to read more, set a goal for reading 20 minutes each day, instead of a goal about reading 20 pages per day. Shifting perspectives Think about a situation where you didn´t achieve your goal. Write about it using only positive terms. What did you learn? What did you find about yourself in that process? What progress did you make while aiming for that goal? What would you like to acknowledge yourself for? Overcoming giving up Giving up comes in place when: you believe you can´t achieve your goal or that failing to sustain constant progress is a prediction of failing to achieve the goal. Realize that repetition is more important than perfection : it is more important to keep doing it than to do it perfectly. You only master the process when you show up over and over again, failure after failure. And you only truly fail when you give up. As long as you remain showing up and flowing with the process, you are always winning. References https://www.amazon.com/s?k=success&i=stripbooks-intl-ship&crid=37BPR3YCWITI6&sprefix=success%2Cstripbooks-intl-ship%2C268&ref=nb_sb_noss_1  Acessed on 16th October 2024 https://dictionary.cambridge.org/dictionary/english/progress   Acessed on 16th October 2024 https://www.biologyonline.com/dictionary/process  Acessed on 16th October 2024 https://www.researchgate.net/figure/Kuebler-Ross-Change-Curve_fig3_345819452   Acessed on 16th October 2024 https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders   Acessed on 16th October 2024 https://www.who.int/news-room/fact-sheets/detail/depression   Acessed on 16th October 2024 https://www.msdmanuals.com/pt/casa/dist%C3%BArbios-de-sa%C3%BAde-mental/transtornos-de-personalidade/considera%C3%A7%C3%B5es-gerais-sobre-transtornos-de-personalidade   Acessed on 16th October 2024 https://www.msdmanuals.com/pt/profissional/transtornos-psiqui%C3%A1tricos/ansiedade-e-transtornos-relacionados-a-estressores/transtornos-de-adapta%C3%A7%C3%A3o   Acessed on 16th October 2024 https://hms.harvard.edu/news/half-worlds-population-will-experience-mental-health-disorder   Acessed on 16th October 2024

environmental or behavioral causes Environmental or behavioural factors contribute 49% to the risk of endometriosis [1] What causes twins, people with the exact same DNA, one to develop a disease and the other not? Epigenetic. Epigenetic - which literally means, above genetic [2] - studies how the environment, lifestyle, diet and even our social experiences can cause endometriosis and many other diseases. Changes in the epigenome are changes in gene expression. Complex biochemical mechanisms that alter the functioning of cells and even hereditary traits without changing the DNA [3] . One must say "Tell me what your life is like and I'll tell you what your health is like..." This is great news. We might not be able to change our genetics, but we can find comfort in knowing that we can influence half of the problem by making more conscious and informed choices! Epigenome can be affected by numerous factors: Exposure to toxins, pollutants, ionizing radiation, ultraviolet rays… Chemotherapy Drug use, including tobacco and alcohol Diet Social interactions Stress Physical exercise… Scientific research still is rather inconclusive or contradictory about which factors are specific to endometriosis or to what extent [1] , which makes it more difficult to correct behaviors. From what to eat to what to wear, here you will find detailed information and specific suggestions in several articles. To give a simple suggestion: Go Green ! In every way: a diet mostly based on plants, organic products, environmentally friendly detergents and hygiene products, declare war on plastic, practice physical activity in nature and if possible in a group… And of course, avoid direct exposure to the Sun after 11 am. Back to causes References [1] Cousins, F. L., McKinnon, B. D., Mortlock, S., Fitzgerald, H. C., Zhang, C., Montgomery, G. W., & Gargett, C. E. (2023). New concepts on the etiology of endometriosis. Journal of Obstetrics and Gynaecology Research, 49(4), 1090–1105. https://doi.org/10.1111/jog.15549 [2] Super, & Kashima, C. (2019, August 21). Entenda de uma vez: o que é epigenética? Super. https://super.abril.com.br/ciencia/entenda-de-uma-vez-o-que-e-epigenetica [3] Lamceva, J., Uljanovs, R., & Strumfa, I. (2023). The main theories on the pathogenesis of endometriosis. International Journal of Molecular Sciences, 24(5), 4254. https://doi.org/10.3390/ijms24054254

physiological or biological causes Theories under investigation There are many theories under investigation. What do they all have in common? They reiterate that endometriosis is a multifactorial disease - there are several factors involved in the disease - and that it creates vicious cycles in our system. A. Theory of retrograde menstruation When the uterus is unable to expel menstruation properly, menstruation with remnants of endometrium can rise and settle in the pelvis, causing endometriosis. However, this theory alone is not enough, since: There are men who have endometriosis [1] 90% of women have had or have retrograde periods and only around 10-15% develop endometriosis [2] It does not explain how endometriosis can appear so far from the pelvis, such as in the eyes [3] Does not explain deep infiltrative endometriosis [4] However, it remains a very important theory and with great probability the first trigger of this multifactorial disease, which will then develop or not and to what extent, depending on many other factors. In itself, the dysfunction of uterine contractions (“uterine dysperitalism”) also deserves an exhaustive analysis and is something that I incorporate in the elaboration of EndoYoga practices. B. Surgeries Another possibility for endometrial cells to end up outside the uterine cavity is through “contamination” during surgery in the abdominal area such as a cesarean section or hysterectomy. Imagine that endometrial cells “fall” out of the uterus during surgery and stay there. Like the previous theory, here too we need to explain what causes the body to not be able to “eliminate” these cells that are “aliens” outside the uterus. C. Genetics An article from February 2023 reveals that there are already 40 genetic risk factors mapped as important factors in the development of endometriosis and its extent. However, the dynamics between each of them require much more investigation. These are genes for hormonal regulation, cell adhesion and proliferation, particularly in stages 3 and 4 of the disease. We can say that a genetic risk profile for endometriosis for genes that cause mutations is beginning to emerge, something similar to carcinogens [2] . Once again, it is important to emphasize that endometriosis is benign. However, some health professionals call it “benign cancer” precisely because of its genetic mutations and because it can appear in areas far from its origin. Consequently, the most serious cases of endometriosis can actually pose very serious dangers to a woman's health. Epigenetics is addressed in environmental and behavioral factors. D. Metaplasia theories (cell mutation or transformation) There are several theories of metaplasia: Coelomic metaplasia: The development of female sexual organs in the embryo occurs from a pair of Müllerian ducts, which arise from coelomic epithelial cells of mesodermal origin. This theory assumes that the original coelomic membrane undergoes metaplasia and forms stroma and endometrial glands and is the most plausible theory for endometriosis in men, for example [5] . Metaplasia of embryonic Müllerian duct cells: Similar to the previous one, but here the mutation occurs “at the second level”, at the level of the Müllerian duct cells themselves [4] . Metaplasia of peritoneal cells: hormonal or immune system changes that can change the cells of the abdomen (peritoneal) into cells similar to those of the endometrium [4][5] . Mutation of embryonic stem cells: Either the endometrium or the bone marrow. The latter explains the appearance (although rare) of endometriosis outside the pelvis, such as in the eyes [3] . E. Sampson's theory of benign metastasis - Transport of cells via blood and/or lymphatic vessels According to this theory, endometrial cells can reach sites as remote as the brain by transport via blood and/or lymphatic vessels [4] . F. Hormonal imbalance and immune dysregulation The imbalance in estrogen levels also leads to a deficiency and resistance to progesterone. Progesterone would be the hormone that helps regulate estrogen. It is a harmful cycle that feeds on itself and contributes to the fact that 50% of women with endo suffer or will suffer from anxiety and/or depression [4] . After all, we are talking about the hormones that are the leading figures in the women's mood show. In turn, hormonal imbalance itself promotes conditions for inflammation. Menstrual cycles change and consequently the body's immune mechanisms fail due to unregulated levels of cells that would correct the situation. Not only menstruation is no longer expelled properly, but its remains are no longer properly eliminated as they would be under normal circumstances by the body, which leads to chronic inflammation. Other tumor-promoting and angiogenic factors support the progression of endometrial lesions and the inhibition of apoptosis (cells from unexpelled menstrual debris do not die as they should) promotes cell proliferation and lesion growth. In addition to the abnormal tissue growth promoted, there is the growth of nerve fibers, which can justify pain that can reach levels on the limit of the unbearable [4] . G. Bacterial infections This theory avenue focuses on the role of bacteria as the cause or progression of the disease. Chronic inflammation can also be explained by bacterial endotoxins and studies reveal that women with endo have deregulated microbiota (quantity and type of bacteria) in the intestine, vagina and uterus. They present higher levels of endotoxins in the menstrual and peritoneal flow. Namely, studies show that women with endo are more likely to have menstrual blood contaminated with the bacteria Escherichia coli . We also know that certain bacteria will inhibit and others will inhibit the progression of endo [2] . A June 2023 study found the bacteria Fusobacterium to play a determining role in the formation of endometriosis in the ovaries. This bacteria was found in 64% of patients with endometriosis. The researchers infected mice with Fusobacterium and implanted endometrial cells. They then tested the use of antibiotics and the results are promising: to a large extent they found that the implantation of endometriosis was reduced, as well as the number and severity of the lesions. The eradication of this bacteria could be one of the ways to treat endometriosis in the future [6] . Back to causes Endo articles Below you can see some articles about endometriosis. To see all articles about endo, click the button below. Endo articles 3 days ago 10 min read It loves me, it loves me not... Are phytoestrogens (plant oestrogens) good for women's health? And for endometriosis? Descobre porque mesmo quem tem cancro de mama pode e deve comer soja e outros fitoestrogénios Oct 14, 2024 11 min read Success vs Process If you get too attached to your destination, not only you risk not getting there, you also might lose the beauty of the journey and all... References [1] Endometriosis in men - Endometriosis news. (2018b, November 21). Endometriosis News. Retrieved December 11, 2024, from https://endometriosisnews.com/endometriosis-in-men/ [2] Cousins, F. L., McKinnon, B. D., Mortlock, S., Fitzgerald, H. C., Zhang, C., Montgomery, G. W., & Gargett, C. E. (2023). New concepts on the etiology of endometriosis. Journal of Obstetrics and Gynaecology Research, 49 (4), 1090–1105. https://doi.org/10.1111/jog.15549 [3] Eyes, menstruation and endometriosis - Facts, views & vision in ObGyn. (2023, 30 de Junho). Retrieved December 11, 2024, from https://fvvo.eu/archive/volume-15/number-2/reviews/eyes-menstruation-and-endometriosis/ [4] Lamceva, J., Uljanovs, R., & Strumfa, I. (2023). The main theories on the pathogenesis of endometriosis. International Journal of Molecular Sciences, 24 (5), 4254 . https://doi.org/10.3390/ijms24054254 [5] Endometriosis - Symptoms and causes. (n.d.). Mayo Clinic. Retrieved December 17, 2024, from https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656 [6] Muraoka, A., Suzuki, M., Hamaguchi, T., Watanabe, S., Iijima, K., Murofushi, Y., Shinjo, K., Osuka, S., Hariyama, Y., Ito, M., Ohno, K., Kiyono, T., Kyo, S., Iwase, A., Kikkawa, F., Kajiyama, H., & Kondo, Y. (2023). Fusobacterium infection facilitates the development of endometriosis through the phenotypic transition of endometrial fibroblasts. Science Translational Medicine, 15 (700). https://doi.org/10.1126/scitranslmed.add1531

empoderando-te com metodologias de yoga e coaching para que voes rumo a uma vida saudável e feliz Work in Progress. I promise I will do my best to wrap it up asap EndoYoga Exercícios físicos, respiratórios e meditações de yoga específicos para reduzir os sintomas e/ou recuperar de uma cirurgia à endometriose. Ler mais Sagrado Feminino Dificuldade em lidar com as emoções, aceitar, receber, ser flexível... Vê aqui como podes equilibrar a tua energia feminina Ler mais TuGuru Aprende a usar a tua mente para eliminar crenças limitadoras, mudar perceções e comportamentos e atingir o teu potencial Ler mais ABOUT Sobre A MAMADEVI é um ninho para nutrir corpo e alma e para o desenvolvimento pessoal. A poderosa combinação de ferramentas de yoga e coaching visam empoderar-te e inspirar-te na tua jornada de autodescoberta, na tua viagem rumo ao equilíbrio, paz e uma profunda conexão interior. Conhece a MAMADEVI