Lifestyle tips for endometriosis

Living with endometriosis is challenging. While much research is still needed to understand this relatively unknown, yet sometimes all-consuming condition, lifestyle changes can make a significant difference . For this article, we drew on the knowledge and experience of osteopath Colette Peeters and, of course, extensive information from The Cycle Compass , the book by Morgane Leten, co-founder of Guud.

First things first, what is endometriosis?

Endometriosis (adenomyosis = endometriosis interna) is a chronic condition that grows under the influence of hormones and can cause inflammation throughout the body, but particularly in the peritoneum and in the pelvis and abdominal cavity. It also occurs in the diaphragm, the pleura, and in some cases, the sinuses.

In endometriosis, tissue is present that initially resembles uterine lining cells, but in fact appears to have more differences than similarities.

The immune response and inflammation that occur in response to endometriosis can cause adhesions, which can cause organs to fuse together. This can cause a wide range of symptoms and lead to reduced fertility. Because endometriosis symptoms depend heavily on the amount of tissue present and its location, endometriosis is often not recognized promptly.

Some facts about endometriosis:

• It is estimated that 1 in 9 women has endometriosis.
• In general, it takes between 7 and 20 (!) years before a diagnosis is made.
• The complaints are diverse: think of terrible stomach cramps, pain during sex, and pain during bowel movements, excessive blood loss...
• Endometriosis is often not visible on ultrasound scans or in blood values.
• Although it is not certain exactly how the disease arises, we know that it is caused by a hormonal imbalance and manifests as an inflammatory disease.
• Anyone can get endometriosis. Teenagers and young adults can also develop endometriosis. Menopausal women can also experience problems with old tissue.

How does endometriosis develop?

Previously, it was thought that the cause was retrograde menstruation: during menstruation, most menstrual blood flows out through the vagina, but some blood can also flow from the uterus into the abdominal cavity through the fallopian tubes; this is then called retrograde menstruation.

Meanwhile, numerous hypotheses have emerged to explain the cause, including estrogen dominance, an erroneous immune system response, and inflammation. Unfortunately, there's still no medical consensus on this.

Can endometriosis be treated?

Unfortunately, there's no treatment yet to cure endometriosis. Therefore, the focus is primarily on controlling symptoms and treating any fertility problems (if there's a desire to have children).

Treatments include painkillers, hormone therapy (which eases the cycle), or surgery to remove endometriosis tissue, cysts, and adhesions. These are solutions, but it's important to know that there is currently no medication that can eliminate endometriosis.

How can you relieve endometriosis?

As we mentioned, there are treatments and lifestyle changes that can alleviate the symptoms of endometriosis. In Belgium, Colette Peeters, an osteopath with expertise in gynecological conditions such as endometriosis, is incredibly well-known for her work on endometriosis.

Studies show that osteopathic techniques have a positive effect on the quality of life of patients with endometriosis. Colette Peeters has been able to refer and help numerous women over the years. She does this through manual therapies, including internal osteopathic techniques (vaginal or rectal) and external osteopathic techniques to improve the flexibility of the adhered tissues.

Another way to find relief is by supporting your menstrual cycle. Endometriosis is linked to the female cycle. Supporting your cycle can therefore help manage your symptoms.

What can you do?

A modified diet

In some cases, endometriosis patients report a significant difference with a modified diet. What does such a diet look like?

• Adopt a nutrient-rich, anti-inflammatory diet. Eat fruits, vegetables, whole grains, and lean proteins.
• Consider limiting dairy, red meat, and processed foods, as these can contribute to inflammation.
• See if a gluten-free or low-FODMAP diet can provide relief. Some endometriosis patients have found this helpful.

Conscious movement

If you're experiencing symptoms like pelvic pain, cramps, and excessive bleeding, it might not seem like a great idea to go for a run or roll out the mat for a yoga session. But exercise can improve symptoms for some women with endometriosis.

• Do low-impact exercises such as walking, swimming, or yoga to promote flexibility and reduce stress.
• Listen to your body and adjust your movements to your comfort level on days when you experience more discomfort.

Stress management

Research suggests a link between stress and endometriosis. Several theories exist regarding the connection between the two.

When your body is under stress, it produces a stress hormone (cortisol). Over time, excessive cortisol production can harm your immune system. Stress also increases inflammation in your body, and inflammation plays a major role in endometriosis. Increased inflammation can ultimately mean increased pain.

• Discover how to manage your stress: practice deep breathing, meditate, or practice mindfulness.
• Get enough sleep; this will help you handle stressful situations better.
• Make self-care a priority. Not as an exception, but as a daily activity. Think of a warm bath, aromatherapy, or simply taking time for things that make you happy.
• Learn to listen to your body and adjust your activities as needed.

Vitamins and minerals

• Some studies show that various vitamins and minerals, such as omega-3 , magnesium , and vitamin D, can support your body in treating endometriosis. Unfortunately, there are no approved health claims for this yet.

Extra tips

• Find the right healthcare provider. Find a trusted healthcare provider who specializes in endometriosis and understands your concerns.
• Connect with other women sharing similar experiences. Consider Behind Endo Stories and our own Guud community on Instagram and Facebook .
• Look into other holistic therapies such as acupuncture, physiotherapy or anosteopath such as Colette Peeters and the professionals at Momplus .

Unfortunately, too little is known about endometriosis to determine how it develops and what you can do to prevent it. Furthermore, no treatment method is 100% effective in the long term. But know that you don't have to walk around in pain . Seek out the right healthcare professionals and pay close attention to a healthy lifestyle to potentially alleviate symptoms.

Still have questions or concerns? Chat with us , we're happy to help! You're not alone.