Lifestyle Changes To Ease Endometriosis Symptoms
Lifestyle Changes To Ease Endometriosis Symptoms
If you have endometriosis, there’s a good chance you’re looking for ways to ease your symptoms! While the research into endo is ongoing, we are learning that your lifestyle can play a significant role not only in the development but also in the severity of endo symptoms.
It’s important to keep in mind that how you respond to lifestyle changes is unique to you. Your endometriosis has its own set of triggers and contributing factors, so some might be more effective for you compared to others. But there are evidence-based lifestyle changes that are worth exploring.
Lifestyle tips to support your endometriosis naturally
Find ways to move your body regularly
When you have any condition that causes chronic pain, it can be a struggle to incorporate regular exercise. But when it comes to endometriosis, it could help to manage your symptoms.
Research studies have found evidence that those with endometriosis who exercised on a regular basis had fewer symptom compared to those who did not. There are also multiple mechanisms that explain why exercise could be useful, including:
But we also need to keep in mind what is achievable for you. This is where it can be beneficial to structure your physical activity around your menstrual cycle. Stick to gentle forms of movement such as yoga or walking when your pain is at its worst, or utilise isometric forms of movement for their analgesic properties.
Include more anti-inflammatory foods
Inflammation plays an important role in endometriosis development, as well as triggering symptom flare-ups. One of our big focuses when managing symptoms to keeping inflammation to a minimum.
There are a lot of factors that influence your inflammation. But one of the easiest ones that you have control of is your diet. To boost your anti-inflammatory intake, reach for:
Omega-3 rich foods such as fish, seafood, walnuts, flaxseeds, chia seeds and hemp seeds
Herbs and spices such as ginger, turmeric, cinnamon, oregano and parsley
Veggies such as broccoli, cauliflower, beetroot, red cabbage and green leafy veg
For more nutrition tips around endometriosis, check out this article.
Explore a plant-based approach
For some, a diet that is heavy in plants and light on animal-based proteins can help to alleviate symptoms. Research has found that consuming multiple servings of red meat and processed meats per week adds to the pain and inflammation experienced by those with endometriosis.
Many of my clients have also noted improvements in their digestion and pain flares when they reduced or removed meat from their diet.
It’s important to note that the research is conflicting, so this isn’t a one-size-fits-all tip for endometriosis. But if you do notice you feel better when you consume fewer animal products, you might like to trial a vegetarian or plant-based diet for 6-12 weeks and see how you feel.
Make stress management your top priority
Having a chronic condition can be stressful enough as it is. But your stress could also be contributing to your symptoms.
Studies suggest that stress could:
Increase size and severity of endometriosis lesions
Contribute to inflammation
Increase perception of pain
Now of course we can’t switch off every source of stress – it’s just not feasible. But it’s important to reduce your exposure to anything that stresses you that you can avoid, as well as improving your stress tolerance. That way, your nervous system will take more in its stride and you won’t experience as many negative side effects.
Need some inspiration? Check out my simple stress management techniques here.
Optimise your sleep
One of the most important lifestyle factors when it comes to endometriosis is sleep. Sleep is not just downtime – it’s when your body has an opportunity to repair tissue damage, flush out excess hormones & waste, and deal with any lingering inflammation.
But when you miss out on sleep, your experience of pain and your level of inflammation can quickly escalate. If you have endometriosis and get poor sleep, you’re at a higher risk of:
Poor quality of life overall
More depressive symptoms
Bladder pain syndrome
Unfortunately, this can be a catch-22 for many, as endo symptoms can interfere with sleep. Many will experience ‘pain-somnia’ (trouble sleeping due to pain) and some even develop a sleep disorder.
Do you struggle to get a deep night of sleep? Check out my top tips for deep sleep here.
Want to achieve your health goals, but struggling to stay on track?
If you’re sick of feeling unmotivated, discouraged and unsure where to start, now is the time to take action.
I’ve worked with some amazing clients who have endometriosis, and let me tell you - having endo does not have to stop you! Together, we can overhaul not only your nutrition and exercise, but also boost your motivation and master your mindset – learn more about my 1:1 coaching here.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free guide to healthy eating to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.