How to Manage Endometriosis Naturally

Knowing that there’s no cure for endo can be discouraging when you first get diagnosed. However, there are ways to improve, manage, and even eliminate many of the symptoms that go along with it!

As you create your care routine for endometriosis pain management, it’s important to find the strategies that work best for you. For acute care, conventional medicine has been the go-to solution. But conventional medicine tends to fall short when it comes to chronic diseases such as endometriosis.

Let’s first discuss the nuances surrounding conventional strategies for managing endometriosis and then explore the natural alternatives to improve your symptoms as an endowarrior!

Conventional Medical Strategies for Managing Endometriosis

Conventional strategies only address part of the complicated endometriosis pain management puzzle for endowarriors. They are often incomplete and only mask symptoms. Some conventional medicine methods for endometriosis pain management include:

·   Hormonal birth control

·   Orilissa pills and other hormone therapy

·   Nerve blockers

·   Endometriosis surgical management (laparoscopy, laparotomy, and hysterectomy)

If you’ve been struggling with endometriosis for a while, you’ve probably tried at least one of the strategies above. Now, I’m not saying that conventional strategies aren’t helpful, but it’s important to note that there’s untapped potential in learning how to manage endometriosis naturally, or at least using holistic strategies alongside conventional strategies. 

When you have endo, there’s also an increased risk of developing other chronic and autoimmune conditions (as if having endo wasn’t enough, right?). This is part of the reason why endometriosis is so difficult to diagnose in the first place! Unfortunately, conventional medical management strategies can worsen autoimmune risk, digestion and more. That’s why utilizing functional medicine in combination with alternative and complementary medicine strategies is crucial when managing endometriosis.

Natural Strategies for Managing Endometriosis

If you want to know how to manage endometriosis without birth control and try natural alternatives, you’ll have to be open to thinking outside the box! Empower yourself with knowledge about all of the treatment strategies available to create a management plan that works best for you and your endo. Here are some of my favorites:

Eat an Anti-Inflammatory Diet

This is one of the essential ways to help master how to manage endometriosis naturally. Eating nutritious, anti-inflammatory foods can help reduce symptoms, improve digestive health and elimination, boost energy, and help you feel better overall.

An anti-inflammatory diet should include:

·   Colorful produce

·   Legumes (if you don’t have digestive health symptoms)

·   Nuts and seeds (if you don’t have digestive health symptoms)

·   Olive oil

·   Oily fish

·   Water

·   Unsweetened tea

·   Whole grains (if you don’t have digestive health symptoms)

· Quality, well-sourced animal proteins

·   Foods like gelatin & bone broth

If you want to research a specific diet to follow, the Mediterranean diet is a highly effective choice for reducing inflammation in the body.

Promote Gut Health and Detoxification

Did you know that 70% of your immune system is in your gut? When your gut microbiome is out of whack, this will lead to faster endo regrowth and symptom recurrence. It’s also a gateway to autoimmunity. The foods we eat affect the levels and types of bacteria in the gut, which can go on to turn genes on or off. Depending on what’s being turned on or off, this could lead to healthful outcomes, or vice versa. 

Some ways to promote gut health include:

·   Eating a high-fiber diet (at least 30g, but more is better when living with endometriosis)

·   Having a daily bowel movement (and one that’s complete and satisfying)

·   Staying hydrated by drinking plenty of water (at least 8 cups, but you may need more)

·   Adding colorful plant food to every meal

·   Taking dietary pre and probiotics often

·   Avoiding excess alcohol

·   Eating lots of gut healthy foods like ginger, artichoke, pomegranate and onion

When you eat plant foods that are high in fiber, you’re promoting the good type of bacteria to thrive in your gut.

Test and Naturally Support Hormone Balance

Another crucial endometriosis treatment strategy involves regulating hormone levels to manage symptoms and slow down the growth of endo. Your endometriosis symptoms could worsen with an imbalance of progesterone to estrogen. Building consistency in your lifestyle with movement and stress management is essential.

Naturally support hormone balance by:

·   Having a consistent sleep-wake routine

·   Eating every three and a half to four hours

·   Using deep breathing techniques

·   Practicing meditation and mindfulness

·   Moving your body for stress relief

·   Eating nutrient dense foods

·   Avoid exclusive plant-based diets (I know, I know my vegan friends)

·   Sprout your own broccoli sprouts, and consume cruciferous veggies often

By starting and maintaining these habits, you’re setting the foundation for healthy hormone production. You should also keep up with hormone testing along the way to make sure you’re on track.

Regulate Your Nervous and Immune Systems

By regulating your nervous system, you also improve your immune system. Two of the most significant factors that affect these systems are stress management and sleep. You want to move your body regularly, sleep well, and reduce stress in your life (which also helps promote hormone balance!)

Some critical nutrients for supporting your nervous system include:

·   Vitamin C

·   Sodium

·   Potassium

·   Magnesium

·   B-vitamins

·   Calcium

Adding nutrients like zinc and vitamin D to your diet also boost your immune function. Be physically active and get enough sleep to help your body systems work in harmony.

Pelvic Floor Physical Therapy and Regular Stretching

If you’re looking for options for endometriosis pain management, pelvic floor physical therapy is a great way to help reduce your pain by strengthening or stretching your pelvic floor muscles. When you go to pelvic floor physical therapy, your specialist can help address the musculoskeletal system and soft tissue dysfunction contributing to pain in the pelvic area. If you’re dealing with pain in this area that’s interfering with your day-to-day life, finding a pelvic floor physical therapist is especially important!

Beyond physical therapy, regular stretching at home can help to reduce inflammation, increase blood flow, and reduce pain from endo. Stretching and moving your body also releases feel-good endorphins to boost your overall mood. Physical therapy and stretching will help you feel better both physically and mentally when you have endo.

Embrace Natural Endo Symptom Management

Figure out how to manage endometriosis naturally with the right combination of strategies that work for your body to take back control of your health and your life. I know firsthand how hard it is to find relief as an endowarrior, but implementing these strategies along with finding an endo specialist who’s caring and compassionate will go a long way in improving your quality of life.

When you need extra support and guidance in managing your endo symptoms, the Endo Thrive Society and a passionate community of endowarriors will be there for you. This high-level coaching program will help you improve your symptoms and even your fertility with endometriosis.

Ready to get started? Learn more about the program and how to join. Let’s work together to manage your endo naturally!