Managing Endometriosis
1 in 9 women in Australia are diagnosed with endometriosis by the age of 44 years.
Endometriosis is a chronic condition characterised by tissue similar to the lining of the uterus growing outside the uterus.
Do you or someone you know have endometriosis? It’s surprisingly common and becoming more widely recognised, thanks to the media.
As I have mentioned in a previous post, I have personally had a long journey with endometriosis and know firsthand how debilitating it can be. Which is why I have written this blog post specifically on endometriosis. While some months are hard, there are certainly ways to manage it!
Below are a few tips to support you, offering some strategies that have helped me and my clients with endometriosis, resulting in noticeable improvements, and a reduction in pain:
Note: Please always consult with your healthcare practitioner for personalised guidance.
1. Reduce your inflammation:
Incorporate anti-inflammatory foods like dark leafy greens, berries, nuts, seeds, and fatty fish. Limit or avoid processed foods and sugars that can increase inflammation. In addition to diet, regular, moderate exercise helps reduce inflammation by improving circulation, reducing fat mass, and promoting the release of anti-inflammatory substances in the body.
2. Manage your pain:
Laparoscopy is a common choice for many women to remove endometriosis, which can effectively reduce associated pain. Pharmaceutical pain relief options are available as well. For those looking for additional or natural alternatives, try a hot water bottle, acupuncture, and gentle exercise. I’ve also found a TENS device called Ovira to be helpful. There are also some useful nutritional supplements - including magnesium, NAC & PEA. Always work with a nutritionist before self prescribing - to ensure it works for you.
3. Support healthy hormones:
Diet and lifestyle play crucial roles in supporting your hormonal health. Foods rich in omega-3 fatty acids, fibre, and antioxidants can help support healthy hormones. Flaxseeds, chia seeds, and cruciferous vegetables are great options. Regular exercise and maintaining a healthy weight are also important for hormonal health.
4. Improve your gut heath:
A healthy gut is crucial for overall wellbeing. Dysbiosis, an imbalance of gut bacteria, can exacerbate inflammation, potentially worsening endometriosis pain. Moreover, the gut microbiome influences oestrogen regulation. Incorporate probiotics and prebiotic-rich foods such as yoghurt, kimchi, sauerkraut, and a variety of fibre-rich wholefoods to support a diverse gut microbiome, which has been linked to reduced inflammation.
5. Get quality rest and sleep:
Quality sleep is essential. Treating sleeplessness has been shown to reduce inflammation and pain in endometriosis. Rest and relaxation techniques, such as mindfulness and meditation, reduce stress hormones, lower pain perception, enhance immune function, improve sleep quality, and support mental health.
I encourage you to seek personalised guidance. It often takes a team, including doctors, gynaecologists, and healthcare practitioners such as pelvic floor physiotherapists, nutritionists, or naturopaths. While this can absolutely be a luxury, in Australia, we are incredibly fortunate to have access to such resources.
Also, you are not in this alone. There are so many going through this, and it is important to seek support from your close family or friends.
Please do not hesitate to reach out if you have any questions. Take care,
x Brooke