My nutrition and personal experience tips to manage endometriosis

March is endometriosis month, a condition (alongside adenomyosis) which is really debilitating and affects millions of women worldwide, causing immense pain and disrupting daily life. As a nutritional therapist and endometriosis sufferer myself, my approach to managing these conditions goes beyond conventional treatments.


I believe in harnessing the power of nutrition and lifestyle interventions to alleviate symptoms, reduce inflammation, and restore hormonal balance. Let's delve into what these conditions entail and how targeted nutrition strategies can offer relief.

Understanding endometriosis and adenomyosis

Endometriosis occurs when tissue similar to the lining of the uterus grows outside the womb, often on the ovaries, fallopian tubes, and other pelvic organs. Adenomyosis, on the other hand, is characterised by the presence of endometrial tissue within the muscular wall of the uterus.

Both conditions can lead to excruciating pelvic pain and heavy menstrual bleeding which can lead to anaemia, infertility, painful intercourse and other distressing symptoms. Many women suffering from endometriosis aren’t able to lead a normal life during their period, to the point of arranging work and personal life commitments around it.

Nutrition interventions for lowering inflammation

Inflammation is a key driver of pain and discomfort in endometriosis and adenomyosis. Therefore, adopting an anti-inflammatory diet can be immensely beneficial. Emphasise whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate anti-inflammatory foods like fatty fish rich in omega-3 fatty acids, turmeric, ginger, green tea, and berries into your meals.

On the flip side, steer clear of pro-inflammatory culprits such as processed foods, refined sugars, trans fats, and excessive alcohol. These substances can exacerbate inflammation and worsen symptoms, especially in the days ahead of the period and during the period itself. Additionally, consider eliminating or reducing dairy and gluten, as they may contribute to inflammation in some individuals.

Balancing hormones through nutrition

Hormonal imbalances play a significant role in the development and progression of endometriosis and adenomyosis. Certain nutrients can help regulate hormone levels and promote balance within the body. Cruciferous vegetables like broccoli, kale, and Brussels sprouts contain compounds that support estrogen metabolism and detoxification. Flaxseeds and sesame seeds are rich in lignans, which possess estrogen-modulating properties.

Furthermore, maintaining stable blood sugar levels is crucial for hormonal balance. Consume complex carbohydrates like quinoa, sweet potatoes, and legumes to prevent spikes and crashes in blood sugar levels. Include adequate protein and healthy fats in each meal to promote satiety and stabilise energy levels throughout the day.

Lifestyle and nutrition interventions for pain management

Managing pain during menstruation is a top priority for individuals with endometriosis and adenomyosis. In addition to dietary modifications, certain lifestyle practices can help alleviate discomfort:

1. Regular exercise

Engage in low-impact exercises such as yoga, swimming, or walking to improve circulation, reduce stress, and alleviate pelvic pain.

2. Stress reduction techniques

Chronic stress can exacerbate symptoms. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to calm the mind and body.

3. Hot water bottle and castor oil packs

These are key staples to reduce cramps and relax abdominal muscles to help cope with the pain.

4. Supplementation

Consider supplementing with nutrients that support menstrual health, such as magnesium, vitamin B6, and omega-3 fatty acids. Always consult with a healthcare professional before starting any new supplements.

In conclusion, endometriosis and adenomyosis present unique challenges that require a holistic approach to management. Unfortunately, it can take up to five years to have a diagnosis, years in which the disease progresses and women will endure up to 60 excruciatingly painful periods.

By adopting an anti-inflammatory diet, balancing hormones through nutrition, and implementing lifestyle interventions for pain management, women can take proactive steps towards alleviating symptoms and improving overall well-being. Remember, consistency and patience are key on the journey to healing.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London, W1S 1HP
Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC
London, W1S 1HP

Lucia Stansbie is the founder of Food Power Nutrition.
Lucia is a BANT and CNHC registered Nutritional Therapist and member of the Royal Society of Medicine.

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