Once you understand what endometriosis is, lifestyle changes can provide healthy alternatives for managing endometriosis. Three elements are essential – estrogen levels, inflammation triggers, and stress management.
Brisk exercises lower the level of estrogen in your body resulting in fewer and lighter periods. Aerobic workouts are great for releasing endorphins increasing pain tolerance. Although deliciously satisfying, food such as beef and other red meat trigger inflammation, so try healthy alternatives instead. Relaxing with a glass of wine is fine, but alcohol will raise your estrogen levels, which could lead to painful endometrial symptoms.
Managing endometriosis alone can make you feel anxious and depressed. A mental health therapist can help you manage your condition and suggest support groups. Intercare healthcare professionals can refer to a network of mental health specialists.
A balanced and healthy diet can assist in managing endometriosis and supporting other organs in your body. Research indicates that some nutrients may assist in managing endometrial symptoms:
- Fibre from vegetables and whole grains processes estrogen better, resulting in improved regulation of the uterus tissue and its growth.
- Omega-3s of fish, walnuts, and flaxseed have essential fatty acids to control endometriosis lesions and lower inflammation.
- Losing a lot of blood during your period may decrease iron levels. Include iron-rich foods like chicken, beans, and dark leafy greens. Iron supplements are available, but first, consult with your doctor.
- Foods rich in antioxidants protect your body’s cells from damage caused by inflammation. Improve your diet with berries, sweet potatoes, bell peppers, spinach, broccoli, carrots, and nuts.
- Green, leafy vegetables (spinach, kale, and collard greens)
- Fruit (tomatoes, strawberries, blueberries, cherries, and oranges)
- Fatty fish (salmon, mackerel, tuna, and sardines)
- Nuts (almonds and walnuts)
- Legumes (beans and lentils)
- Olive oil
- Low-fat dairy
Exercise for endometriosis
Yoga emphasises mindfulness and controlled movement, which is beneficial for managing endometriosis symptoms. Do not do exercises that place pressure on the abdomen, especially after surgery.
8 Yoga poses for endometriosis
- Reclined Goddess Pose
- Spinal Twist
- Happy Baby Pose
- Child’s Pose
- Legs-Up-the-Wall pose
- Reclined Hero Pose
- Reclined Bound Angle Pose
- Garland Pose