Endometriosis: Self-Care Strategies, FAQs and How to Live Well

Living with endometriosis can be challenging, but it doesn’t have to rule your everyday life. Through proper treatment and self-care strategies, you can find the relief you’ve been looking for so you can get back to your life.

Keep reading to learn more about endometriosis, including self-care strategies, frequently asked questions and how you can live well with this condition.

What Is Endometriosis?

Endometriosis is a condition that causes the inside lining of the uterus, called the endometrium, to grow outside of itself. Endometrial tissue may grow around the ovaries, in the fallopian tubes or in other areas of the abdomen. There are three main types of endometriosis, including superficial peritoneal endometriosis (SPE), ovarian endometrioma (OMA) and deep infiltrating endometriosis (DIE).

While each type affects the body differently, they share similar symptoms, including:

• Bleeding that lasts for more than seven days
• Bloating
• Constipation or diarrhea
• Cramps that begin early or before your cycle
• Cramps that don’t go away with over-the-counter medication
• Fatigue
• Infertility
• Nonperiod pelvic pain
• Pain during sex or when using the bathroom

But the good news is that there are certain lifestyle habits and self-care strategies that may help ease your symptoms from day to day.

Endometriosis Self-Care Strategies

Many women living with endometriosis state that it impacts their daily lives. Although this is a reality for many women, practicing self-care strategies is a great way to find lasting relief and get back to your life. Here are a few self-care strategies you can try from the comfort of your own home, without medical intervention:

Stress Management

When you’re stressed, your sympathetic nervous system releases cortisol and adrenaline, which promote the overproduction of pro-inflammatory cytokines. Over time, consistent levels of elevated stress can lead to inflammation and pain. But finding ways to manage your stress calms your nervous system and decreases the release of these hormones.

To manage your stress, consider:

• Breathing deeply and slowly (into your belly, not your chest)
• Enjoying your hobbies
• Prayer or meditation
• Sleeping seven to eight hours a night
• Spending time with friends and family
• Talking to a mental health counselor

Heat and Physical Therapy

When it comes to easing muscle pain, it’s common for physical therapists to combine physical and heat therapy during your session. This is because targeted pelvic floor exercises can strengthen and relax your muscles while increasing mobility. After you’ve engaged and worked your pelvic muscles, it’s time for them to rest with some heat therapy. Applying heat to your lower abdomen and pelvic region dilates your blood vessels, which in turn relaxes your muscles and reduces your pain. While both of these therapies are effective when paired, they’re also effective on their own.

Daily, Low-Impact Movement

Daily movement and exercise encourage the release of endorphins, often referred to as the body’s natural painkillers. Moving your body helps to regulate your hormones, relax your muscles, increase blood flow and reduce inflammation.

Consider the following low-impact movements to reduce your pain:

• Pelvic floor exercises
• Stretching
• Walking
• Water activities
• Yoga

A Nutrient-Rich Diet

What you put into your body matters, and it may have a greater effect on your overall health than you realize. For women living with endometriosis, certain foods, especially highly processed ones, tend to worsen their symptoms. But on the other hand, diets rich in fruits, veggies and omega-3 fatty acids have been shown to reduce inflammation, pain and constipation, which is a common struggle for those with endometriosis.

Try eating the following foods:

• Fatty fish (tuna, salmon)
• Fiber-rich foods
• Fresh fruits and veggies
• Nuts and seeds
• White meat
• Whole grains

Prioritize Your Sleep

Prioritizing your sleep is one of the best things you can do for your overall health. When it comes to easing endometriosis pain, adequate sleep reduces inflammation, lowers stress-related cortisol and allows your nervous system to reset.

Consider the following tips to get more restful sleep:

• Avoid large meals before bed
• Be consistent with your bedtime
• Dim the lighting before bed
• Exercise daily
• Keep your room cool
• Limit your screen time

Find Support

We weren’t meant to walk through life alone. Connecting with others living with endometriosis can help you feel seen, heard and validated. You may even find new ways to cope with your pain and find new friends along the way.

Endometriosis Treatment Options

Endometriosis treatments are tailored to you based on your symptoms, goals and overall health. Many women find relief through medication, minimally invasive procedures or a combination of both. Certain hormonal therapies can help slow the growth of endometrial-like tissue and reduce inflammation, while pain management strategies, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can help you live more comfortably.

For some, laparoscopic surgery offers a clearer picture of what’s causing pain and a gentle, minimally invasive way to remove endometrial lesions so that you can find relief.

Compassionate Women’s Health Care When You Need It Most

Although living with endometriosis can be challenging, you aren’t alone. Our dedicated women’s health physicians are here to provide you with the medical expertise you need and the compassionate care you deserve.

Learn more about our women’s health services and how we can partner with you to ease your pain and help you feel whole.