Endometriosis is a chronic condition that can cause severe pain and affect your day-to-day life. It can occur when the endometriosis tissue, which is usually found in the uterus, grows in other parts of the body.
According to the World Health Organisation, around 10% of women of reproductive age may have the condition.
Sex and gender exist on spectrums. In this article, we use the term “women” to refer to a person’s sex assigned at birth.
Symptoms of endometriosis can include:
- painful menstrual cramps
- pain during or after sex (dyspareunia)
- difficulty getting pregnant
- pain in the lower abdomen
- heavy periods
While you can’t prevent endometriosis, you may be able to lower the chances of the condition worsening. One of the ways you can do this is by lowering the amount of the hormone estrogen in your body. Estrogen helps the endometriosis tissue to thicken. Reducing the thickening of endometriosis tissue in other parts of your body can help improve your symptoms.
Natural remedies that may help with endometriosis include:
1. Exercise
Regularly exercising can help lower your body’s estrogen levels. Research also suggests that exercise may help reduce the pelvic pain caused by endometriosis.
Low to moderate impact workouts may help improve endometriosis symptoms. These workouts include:
- brisk walking
- swimming
- practicing Pilates
- rowing
- cycling
2. Diet
A 2023 study found that making dietary changes may help prevent endometriosis and reduce its symptoms. According to the Endometriosis Foundation of America (EFA), eating a nutritious diet that lowers inflammation in the body can help prevent painful flare-ups of endometriosis.
Foods that you may want to consume less of include:
- Red meat: Research suggests that eating red meat is associated with a higher risk of developing endometriosis.
- Gluten: Evidence from 2012 suggests that following a gluten-free diet may help some people with endometriosis.
- Sugary foods: According to the EFA, sweet foods such as cakes, cookies, and ice cream can cause inflammation in the body.
- Ultra-processed foods: The EFA recommends avoiding ultra-processed foods like sweetened breakfast cereals, white bread, and fried chicken.
Foods that you may want to add more of into your diet include:
- Fresh fruits and vegetables: The NIH says that having a high fiber diet can help lower estrogen levels in your body. This includes:
- strawberries
- raspberries
- kale
- avocados
- Legumes, nuts, seeds, and whole grains: These foods are high in dietary fiber and can help lower estrogen levels.
- Vitamins C, D, and E: Studies suggest that taking vitamin supplements or consuming foods rich in vitamins C, D, and E can help with endometriosis.
More research is needed to confirm how dietary changes can help with endometriosis.
3. Reducing alcohol and caffeine
The OWH suggests that lowering alcohol (if applicable) and caffeine consumption can help reduce the chances of developing endometriosis. Drinking too much caffeine or alcohol can raise estrogen levels.
Consider limiting how much alcohol and caffeine you consume regularly.
4. Managing stress
Stress may worsen endometriosis symptoms. Living with the condition can also affect your mood and cause stress.
Using relaxation tools like mindfulness or yoga may help lower your stress and pain levels. If stress is affecting your daily life, consider speaking with a mental health professional. They can help you develop the tools you need to manage any stressors in your life.
5. Herbal supplements
Herbal supplements may help with endometriosis. According to a 2018 research review, some studies suggest that curcumin (found in turmeric) can stop the growth of the additional tissue that causes pain. Curcumin can also lower inflammation levels in the body.
Research also suggests chrysin (found in honey or passion flowers) may stop the growth of endometrial cells.
Before taking any herbal supplements, it’s important to speak with a doctor. These supplements can have side effects and may interact with other medications you may be taking.
6. Heat therapy
Heat therapy can help with abdominal or pelvic pain. You can use a hot water bottle or heated pad on the area that’s causing pain. Taking warm baths may also help relax your muscles and ease endometriosis-related pain.
7. Acupuncture
Some evidence suggests that acupuncture can help lower the pain caused by endometriosis. Acupuncture is a traditional therapy that involves inserting needles into pressure points in your body. More research is needed to confirm the benefits of acupuncture for managing endometriosis symptoms.
Other treatment options
Other treatment options for endometriosis can include medication and surgery. A doctor can help you to decide the best treatment options for you.
It’s important to remember that natural remedies are not an alternative to medical treatment.
Your treatment options will depend on the severity of your symptoms and whether you want to have children. Your options may include the following:
Medication
Doctors may prescribe medications to help manage the pain caused by endometriosis and slow down or prevent new tissue growth. Medication options may include:
- Nonsteroidal anti-inflammatory drugs, which can help relieve your pain. Examples include ibuprofen (Caldolor) and naproxen (Naprosyn).
- Hormonal medications such as:
- birth control pills, like norethindrone (Aygestin)
- gonadotropin-releasing hormone agonists, such as goserelin (Zoladex) and nafarelin (Synarel)
- progestin-only medications, such as desogestrel (Cerazette)
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