Taking care of yourself is important – especially if you have endometriosis. In endometriosis, tissue similar to the lining of the uterus grows outside the uterus. This leads to symptoms such as severe pain, infertility, painful sex, and difficulty moving the bowels (pooping) and urinating (urinating). Needless to say, endometriosis can affect your quality of life.
Although there are treatments for endometriosis, such as medication and surgery, that can help manage symptoms, certain self-help techniques can provide additional relief.
The self-care practices below may not cure endometriosis, but they can make living with this painful condition more bearable.
Most people with endometriosis experience moderate to high amounts of stress. Endometriosis pain can affect your work and social life, as well as your fertility – all factors that can cause or increase your stress. Being stressed can also make the pain worse.
One of the best things you can do for yourself if you have endometriosis is to work on managing your stress.
Consider the following ways to relieve stress:
- Yoga
- Diary
- Meditation
- Deep breathing
- Regular exercise
- Participation in meaningful hobbies
- Conversations with friends and family
Exercise can be a great way to relieve stress, but keep in mind that not all types of exercise can feel comfortable if you have endometriosis. Some people with endometriosis report that high-intensity exercise such as running can trigger symptoms.
You may find that gentle, low-impact forms of exercise are a more comfortable choice when you’re in pain. You can try:
- walking
- Yoga
- Strength training
- Swimming
- Tai chi
- Pilates
Endometriosis and its associated pain can affect the muscles in the pelvic floor, a group of muscles that form support under the uterus, bladder, and bowels. When these muscles don’t work properly, you may experience symptoms such as constipation, incontinence (loss of bladder control), or painful sex.
Pelvic floor therapy provides exercises to strengthen the pelvic floor muscles. A physical therapist trained in pelvic floor therapy can help you retrain those muscles, reduce pain, and relieve bowel and bladder symptoms. Therapy does not cure endometriosis itself, but it can help manage its symptoms.
There is no specific “endometriosis diet,” but certain eating habits can help you feel better.
Drinking enough water and eating foods rich in fiber (such as fruits, vegetables, and whole grains) can help relieve constipation, a common symptom of endometriosis.
Increasing fiber can also help lower estrogen levels. Estrogen, the female sex hormone, likely plays a role in the development and trajectory of endometriosis, so reducing estrogen levels may help the condition.
You may also want to avoid large amounts of caffeine and alcohol, which can raise estrogen levels.
Research has also found that a Mediterranean diet can reduce pain-related symptoms of endometriosis, perhaps due to the diet’s antioxidant effects. The Mediterranean diet limits sugary and processed foods, focusing on foods such as:
- A fish
- Extra virgin olive oil
- Nuts
- Lean meat and chicken
- Fruit
- Vegetables
- Whole grains and legumes
- Fermented dairy products
You might consider increasing your nutritional intake by taking certain supplements. Supplementation with vitamins D, C, and E has been shown to reduce symptoms of endometriosis in some people.
There is also ongoing research into how a supplement called curcumin—the bioactive compound in turmeric—may affect endometriosis. Curcumin has anti-inflammatory properties, so it could potentially help with inflammatory disease such as endometriosis.
Other supplements that may be helpful for endometriosis include:
- Zinc
- Magnesium
- Omega-3
- Propolis
- quercetin
- N-acetylcysteine
- Probiotics
- Resveratrol
- Alpha-lipoic acid
- Selenium
- Epigallocatechin-3-gallate
Talk to your doctor before starting any new supplement. Supplements can sometimes interfere with medications you may be taking or affect other health conditions.
Because of the unpredictable nature of pelvic pain, some people find that they isolate themselves from social settings. This can negatively affect your relationship with your partner, family and friends. Doing your best to avoid isolation by actively reaching out to others can be part of your self-care plan.
Communicate with your family and friends about how endometriosis is affecting your life. You can also connect with other people who have endometriosis to help you feel less alone. There are many online support groups.
Endometriosis can be painful, but self-care strategies can help manage the pain.
Heating pads can help. You can use an electric heating pad or a packet of rice, which you can heat in the microwave. Warm baths can also help. Adhesive heating patches are a good option for long-lasting, steady heat. Be careful to avoid burns with any of these options.
Transcutaneous electrical nerve stimulation (TENS) machines can also help with pelvic pain. They deliver electrical currents through sticky pads placed on the stomach or back. You can buy TENS machines online or in stores without a prescription. Be sure to follow the instructions.
Some people with endometriosis use cannabidiol (CBD) lotions or foods to help with pain, but there is limited human research on dosage or effectiveness.
Painful sex is a problem for many people with endometriosis. In one study, 67% of women said they avoided sex because of endometriosis symptoms. This can negatively affect your relationship with your partner, as well as your self-esteem and happiness.
There are some things you can do to deal with painful sex, including:
- Train with a vaginal dilator
- Practice deep breathing
- Use lubrication
- Do specific stretches, such as happy baby pose
- Talk openly with your partner
- Take over-the-counter pain relievers
Endometriosis can cause bloating, which is when your abdomen gets bigger, and distension, which is an uncomfortable feeling of fullness in your abdomen. Many people with endometriosis call this endo belly.
Wearing loose clothing can help you feel better. Opt for delicate belts or flowing dresses and avoid clothes that are too tight around your stomach.
You may want to consider making an appointment with a mental health practitioner if you have endometriosis. Although endometriosis is a physical disease, the burden of its existence can also affect your mental health.
People with endometriosis are significantly more likely to experience depression, anxiety and eating disorders than those without endometriosis.
Attending therapy or counseling can help you deal with the feelings and stress you have about the illness.
Self-care can sometimes seem like a buzzword, but it can be a lifesaver for people with endometriosis, who tend to have a poorer quality of life because of their symptoms. The physical and mental effects of the disease can affect your social, work, school and home life.
It can take 4-6 years of talking to health professionals to get a diagnosis of endometriosis. Even after diagnosis, people often feel that their chronic pelvic pain and other symptoms are dismissed or misunderstood.
In the face of these challenges, it is vital that people with endometriosis practice self-care. Changing your diet slightly, talking more openly about your symptoms, or seeking a referral to a pelvic floor therapist may seem like small steps, but they could make a big difference in your daily life.
It is important to be under the care of a doctor if you have endometriosis. Together, you can track your symptoms, manage your pain, work toward any fertility goals, and determine which treatment is right for you.
If you have any of the following symptoms, contact your doctor:
- Significant bleeding
- Vertigo or vertigo from heavy periods
- Frequent bleeding or spotting between periods
- Back pain that persists even after your endometriosis has been treated
Practicing endometriosis self-care can give you back a sense of control as you take steps toward feeling better despite living with this painful condition.
Whether it’s reaching out to someone else with endometriosis, using a heating pad, or changing the type of exercise you do, there are many ways to take care of yourself. Endometriosis self-care can help you feel better mentally and physically.