Living with endometriosis? Here’s 5 research-backed tips to reduce pain, inflammation and improve fertility
If you’re living with endometriosis, you know it’s SO much more than just bad periods. The pain, fatigue, and uncertainty can affect every part of your life – from your daily routine to your dreams of starting a family.
Endometriosis is a condition where tissue similar to the lining of your uterus grows outside of it. This can happen on your ovaries, fallopian tubes or other organs like your bowel, upper abdomen, and even appendix. This tissue is oestrogen producing, which causes an excess of oestrogen in your body and can lead to flow-on effects like inflammation, scarring, severe pain and lowered immunity.
1 in 7 women are diagnosed with endometriosis
BUT it can take up to 11 years from the onset of symptoms to actually receive a diagnosis.
It’s more than likely that you know someone with this condition or are currently managing it yourself.
For many, getting answers isn’t easy. Misdiagnosis, dismissed symptoms and lack of awareness can make it feel like an uphill battle, and then often you’re told there’s nothing you can do to manage it but go on the pill.
If you’ve been given this advice, I want you to know that this IS NOT your only option.
You don’t have to live with your symptoms.
You don’t have to go on the pill to control it.
You have other options.
You can manage your pain and condition by focusing on diet and lifestyle changes.
So, let’s explore some of the ways we can do this:
Tip #1 – Increase your intake of healthy fats
Endometriosis is a chronic inflammatory condition, therefore, a key role in the management of endometriosis is focusing on lowering inflammation.
Research shows that a diet rich in monounsaturated fats and omega-3 polyunsaturated fats (commonly referred to as ‘healthy fats’) is linked to a lower risk of developing endometriosis and reducing the severity of the disease. An adequate intake of healthy fats can reduce pain and inflammation, significantly improving your quality of life.
Tip #2 – Check your vitamin D levels
There is a strong link between low vitamin D levels and the severity of endometriosis due to the role vitamin D plays in reducing inflammation, supporting the immune system and regulating cell growth.
So what does this mean for you?
Check that your serum vitamin D levels are above 100 nmol/Ls. If they are low, speak to your health practitioner (or nutritionist) about supplementation and safely increasing your sun exposure for your area.
For example - No more than 10 minutes of exposed skin (no sunscreen) in the QLD summer. The best areas of absorption are your upper thighs, abdomen and arms!
Tip #3 – Manage your stress levels
Endometriosis and stress can feel like a vicious cycle—stress can make endo symptoms worse, but at the same time, worrying about your endo getting worse can add to your stress. It’s frustrating, I know!
Stress can increase inflammation and pain severity, which can perpetuate the condition and increase your risk of other inflammatory and auto-immune related conditions.
This image shows the complex relationship between endometriosis and chronic stress
Finding a way to support your nervous system is key, whether that’s through targeted supplementation or a change in lifestyle habits, like gentle movement, journalling and/or deep breathing.
Tip #4 – Aim for 28 grams of daily fibre
Adequate fibre intake can help eliminate excess oestrogen in your body, thereby reducing the severity and symptoms of the condition. Fibre is also essential for gut health and intestinal motility (which keeps you regular). By focusing on fibre intake, we can help manage your endometriosis by reducing inflammation, improving immune function and improving symptoms like constipation.
Focus on increasing fibre through vegetables, fruit, wholegrains, nuts & seeds.
Tip #5 – Don’t go at it alone
Endometriosis is a complex condition, and whether you’ve been newly diagnosed, are still fighting for your diagnosis or have been living with this condition for years, the path forward can feel daunting.
Having a support network of health professionals, friends, and support groups can help you in navigating this challenging (but not impossible!) condition.
Do you have endometriosis and are worried about falling pregnant?
If you’re living with endometriosis and trying to conceive, you might be feeling overwhelmed by all the information and fearing that pregnancy might never happen for you —and I totally understand. Endometriosis can make getting pregnant more challenging, but it doesn’t mean it’s impossible.
Endometriosis doesn’t mean you can’t get pregnant. With the right support, care, and personalised approach, you can have a successful pregnancy and improve your pain and overall quality of life along the way.
If you’re ready to take the next step and start optimising your fertility, I’d love to help you with a personalised nutrition plan. Click the button below to learn more about how I can support you on your journey to motherhood.
References
1. Marcinkowska, A., & Górnicka, M. (2023). The Role of Dietary Fats in the Development and Treatment of Endometriosis. Life, 13(3), 654. https://doi.org/10.3390/life13030654
2. Qiu, Y., Yuan, S. & Wang, H. Vitamin D status in endometriosis: a systematic review and meta-analysis. Arch Gynecol Obstet 302, 141–152 (2020). https://doi.org/10.1007/s00404-020-05576-5
3. Reis, F. M., Coutinho, L. M., Vannuccini, S., Luisi, S., & Petraglia, F. (2020). Is Stress a Cause or a Consequence of Endometriosis? Reproductive Sciences, 27(1), 39–45. doi:10.1007/s43032-019-00053-0
4. Szczepanik, J., & Dłużewska, M. (2024). The Importance of Diet in the Treatment of Endometriosis. Women, 4(4), 453-468. https://doi.org/10.3390/women4040034
