What is Endometriosis?

Put simply, endometriosis is an inflammatory condition that can make daily living a real struggle. In fact, an estimated one in ten Kiwi women / one in nine Aussie women will be affected by this painful chronic illness. If it’s not you who’s impacted, it’s likely you know someone who is.

Let’s get technical. Internally, the endometrial cells located inside the uterus can start to grow on the outside of the uterus, ovaries and fallopian tubes. Externally, it can look like excruciating periods, bloating and crippling back pain. Despite this, it’s still one of the most undiagnosed female conditions.

Throughout your life, how often were you told that painful periods were just a part of womanhood? For those with endometriosis, this pain can be devastating. Thankfully this narrative slowly changes as we learn more about the condition. However, the average time until diagnosis still sits at around eight years, meaning most have an uphill battle ahead. We’ve put together a list of tools to add to your at-home self-care checklist in the meantime:

Reach out for support

When you’re dealing with an invisible illness like endometriosis, it’s easy to feel isolated. Every cancelled plan and day in bed can start to take its toll. That’s how your endometriosis support unit can be your best weapon.

Seek out open-minded people in your personal life and work life. Having a friend or family member to call on when life feels heavy can help shoulder the weight of harder moments, from a vent to support with basic home tasks. Your workplace might also put tools or leave accommodations in place to support you on tougher days.

There are avenues out there for people looking for a deeper level of understanding, too. Look for online communities with people who are walking the same journey as you; shared experiences can be a great way to connect and commiserate about the hand you’ve been dealt. When things get especially tough, remember that specialist mental health therapists are in your corner

Fill your body with good stuff

There are many things you're not in control of with endometriosis. A diet full of fruits and vegetables is a great way to put yourself back in the driver's seat, as nutrients support the normal functioning of your body. What you eat can even influence your inflammation and oestrogen levels, both of which can impact your symptoms.

At its heart, endometriosis is an inflammatory disease. That means you need to take a few extra steps than usual to keep the pain at bay. A well-rounded diet is what you should be aiming for, but a few superfoods can make a real difference when it comes to inflammation.

Foods you could add to your diet include:

● Leafy and dark green vegetables. Grab some broccoli, sprouts, kale, cauliflower, and cabbage.

● Dark berries like blackberries and raspberries. Blackcurrant seed oil, in particular, contains gamma-linolenic acid (GLA), a type of omega-6 fatty acid that can help ease inflammation.

● All seeds and nuts, especially walnuts and brazil nuts.

● Omega fatty acid-rich foods. This includes oily fish (like salmon), extra virgin olive oil, avocado, olives and peanut butter.

● Iron-rich foods. These include green leafy vegetables, beetroots, dried apricots and plain yogurt.

● Fibre-rich foods. The list is long and includes fruits, vegetables, seeds, legumes, and whole grains.

● Foods high in magnesium. Pop dark chocolate, almonds, cashews and avocado in the trolley.

● Good old-fashioned water. Aim to drink six glasses of water per day.

Note: When excluding foods from your diet, make sure to eat alternatives so you avoid any nutrient deficiencies.

Sleep tight

Chronic conditions like endometriosis put a lot of stress on the mind and body. You might not be able to manage all of your stress levels, but a good night's sleep is a great foundation. 

Not a good sleeper? Set yourself up for success next time you hit the pillow by:

● Maintaining a regular bedtime and wake-up time

● Creating restful pre-bed habits

● Picking up a new read

● Filling an oil diffuser with calming essential oils

● Removing screens from your bedroom.

Try to keep moving

When endometriosis gets bad, it can leave you bedbound. That makes it all the more important to move your body on your brighter days. Not only is it amazing for your mental health and wellness, but it can also be a powerful tool for managing your symptoms. The happy high from endorphins can offer some relief on your journey.

Be gentle on your body by choosing passive workouts like yoga and walking. Slowly but surely, build a habit of getting out to exercise. Any amount of movement is a step in the right direction.

Tune into your breath

Dealing with daily pain can be so overwhelming. Meditation, breathing and mindfulness can be a great opportunity to check out of your surroundings. Breathe deep, pause for ten seconds, and slowly breathe out - this simple movement series can give you a much-needed moment of rest.

Give acupuncture a try

Full body relief comes in many forms, and acupuncture is top of the list. It’s a traditional Asian therapy that uses fine needles to stimulate pressure points around the body. Depending on your pain, you could opt for a whole body or a targeted experience if your aches are more centralised. No matter your choice, it can help increase your blood flow and release natural painkilling chemicals within the body.

Endometriosis is relentless, and some days will undoubtedly be harder than others. Whether you’re at the start of your journey or long-since diagnosed, implementing healthy lifestyle tools can support your body to function well. It’s a long road ahead, but one you can manage with the support of loved ones. Remember to be kind to yourself at every turn.

There are many resources available to you. The Endometriosis New Zealand website is a great space to explore diagnoses and treatment options.

NOTE: please consult with a medical professional before trying any self-help remedies

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