How to Support Endometriosis Naturally: The Basics
It’s endometriosis awareness month. Whist it is fabulous that there is an increasing amount recognition for the debilitating condition that it is, we’ve still got an awfully long way to go when it comes to the speed in which one can get diagnosed, support as well as recognition in the work place.
Firstly, it's worth mentioning that the way we tackle endometriosis is hyper-individualised. I highly, highly recommend working with a professional who can create a plan and approach that is personal to you. Taking numerous different supplements just because you have seen someone else doing do could cause more harm than good. If you need the extra support, book a consultation here.
The fundamentals will be the same for everyone - prioritise sleep, radical rest and self-care, balance blood sugar and eat a nutrient-dense diet full of anti-inflammatory whole foods. Eat your meals in a relaxed state with no distractions and move your body in a way that feels good. Here are my top tips for supporting endometriosis through nutrition, smart supplementation and lifestyle adjustments.
Support oestrogen detoxification and excretion. Phase 1 (biotransformation of the toxin/ hormone), phase 2 (conjugation of the toxin/ hormone) and phase 3 (excretion through bile, urine or stools). The health of this pathway is paramount when it comes to endo. One faulty phase influences the rest of them.
- B Complex (with methylated folate)
- Amino Acids (think quality protein or collagen)
- Cruciferous veg and dark leafy greens
- Sulphur-rich foods, choline, glycine, NAC
- Vitamin C
- Tea: Dandelion, green, artichoke
- Liver support supplement
- Berries, lemon, avocado, asparagus
- Hydration + limit alcohol
Support the immune system. Endometrial-LIKE (it is not the same) cells migrate outside of the uterus. Something is going on with the immune system if it hasn’t eliminated those cells + the body is in an high state of inflammation. We really want to focus on those inflammatory pathways and incorporating anti-inflammatory staples.
- Vitamin C, Zinc, selenium, Vitamin D (test D! Optimal levels are key)
- Immune support supplement
- Omega 3
- Limit omega 6 (seed oils, processed foods, fried foods)
- Consider testing zinc/ copper (highly influenced by hormones)
- Ginger, turmeric, cinnamon
- Prioritise rest, relaxation + self-care
- Limit refined sugars and refined carbohydrates
Reduce Stress + Prioritise Rest. If you’re experiencing heavy, painful periods, even insomnia / anxiety, we want to give progesterone lots of love, give it the resources and environment for it to thrive, especially if oestrogen/ oestrogen metabolites are high. Stress is one of the biggest factors that influences progesterone.
- Listen to your body + be kind
- Sleep in / get an early night if need be. Work on sleep quality
- Regular Espom salt baths
- Mediation, breath work + yoga
- Mindful, slow movement over HIIT
- Set boundaries, days off + remove stressors you can control
- Consider adaptogens + for some, cut down on caffeine
- Magnesium supplement
Support the gut. Lower beta-glucuronidase activity and support excretion of hormone metabolites and toxins. It’s common to be experiencing gut issues. A stool test/ GI map can help understand what’s going on in your gut and if it’s driving inflammation. It can be expensive, so if it is not an option, work with a pro who understands symptoms.
- Slowly work on upping fibre intake. It we add too much in one go, it could exacerbate painful bowel movements
- Consider a probiotic, but work with a professional depending on symptoms
- Support gut integrity with collagen, vitamin C, zinc, vitamin A
- Support healthy stomach acid, so that you can break down the key compounds in cruciferous veg, prevent bacterial overgrowth and optimise digestion - vitamin B6 + Zinc
Pain Management. It’s key to implement the long term changes that support the root cause of the problem, however there are many practices that one can implement to support pain in the short term.
- Heating Pad
- BeYou Monthly Patches
- Omega 3
- Turmeric, ginger, quercetin + bromelain (especially if histamine is an issue)
- CBD oil + CBD Balm
- Magnesium + magnesium balm
- Breath work sessions and naps
- Physical therapy, acupuncture
- Epsom salt baths
glow market and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on glow market and The Scoop is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.