6 lifestyle and nutrition tips to support endometriosis

March is endometriosis awareness month, a condition very close to my heart as I have it myself and I work with many women to help them manage their symptoms and improve their life quality.

At times surgery is inevitable, however, making some lifestyle and nutritional adjustments can make a real difference in terms of pain and progression of the condition. 

Below are some of my key suggestions, but please consider that, with endometriosis, there isn’t a one-size-fits-all approach. This condition affects all body systems, including the gut, immune system and nervous system, on top of the hormonal and reproductive systems.

Understanding the endometriosis stage you are at, the severity of symptoms (is not always related!) and the involvement of other body systems is key to providing a personalised plan that will fully support you.

Lifestyle and nutrition changes to support endometriosis management

1. Diet: Lowering inflammation is key

Inflammation goes hand in hand with endometriosis, following an anti-inflammatory diet can make a difference. Stabilising blood sugar levels, introducing plenty of antioxidants from colourful fruit and vegetables, and using olive oil and plenty of omega-3 (oily fish, flaxseeds and chia seeds) are cornerstones of an anti-inflammatory diet.

Limiting omega-6-rich foods (nonorganic red meats and pre-packaged foods containing seed oils) and ultra-processed and sugar-rich foods is also important to keep inflammation at bay.

2. Support your liver 

One of the liver’s primary functions is detoxification, including hormone detoxification. This is particularly relevant in endometriosis patients, where levels of estrogens or some of its metabolites can be higher.

Support the liver with a diet rich in proteins, which will provide B vitamins (be mindful that B12 is found only in animal-based products, if vegetarian/vegan you must supplement); include bitter vegetables, artichokes, ginger, turmeric and dandelion tea for botanical support.

3. Limiting alcohol

While I don’t want to demonise alcohol and socially drinking within the NHS-recommended quantities, studies show that alcoholic beverages can increase estrogen levels which can further endometriosis.

Alcohol is also hepatotoxic, meaning it is a burden to the liver, which has to process it, leaving less room for estrogen detoxification and increasing its levels further. 

4. Increase your magnesium intake 

Magnesium is a key mineral for relieving cramps as it helps to relax smooth muscles. Studies show that in women with endometriosis, the fallopian tubes and uterus contract at irregular intervals, contributing to the pain associated with the condition. Including more leafy greens (a great source of magnesium) and supplementing is key to bringing some relief.

5. Invest in a TENS machine

Commonly used to help women with labour pains, it is also useful to relieve endometriosis pain, limiting the use of strong painkillers. I believe it is a life changer as its effects are immediate and tangible.

6. Use natural sanitary products 

It is shocking that many mainstream sanitary products, such as sanitary towels and tampons, contain traces of toxic metals such as arsenic, lead and cadmium as well as phthalates, phenols and parabens, which are known to be endocrine disruptors.

While there is limited research and regulation around chemicals in sanitary products, I believe it is worth investigating when buying tampons and sanitary towels. It is important to look for organic cotton sanitary products that limit exposure to such chemicals, which can further disrupt the endocrine (meaning hormonal) system.

Remember you're not alone in this - reach out to a nutrition professional to learn more about adjusting your diet to help manage endometriosis symptoms.