LIVING WITH ENDOMETRIOSIS: A GUIDE TO IMPROVING QUALITY OF LIFE

Adaego, a young woman in her late twenties, had been experiencing severe pelvic pain during menstruation for years. Sometimes, this pain leaves her incapacitated and she struggled with carrying out her daily tasks. She also experienced diarrhea, bloating and abdominal discomfort during her menstruation. 

After several visits to the hospital and multiple tests, she was diagnosed with endometriosis. She was given medications, but these medications yielded minor changes.

She decided to confide in her mother who introduced her to healthyish, a health and lifestyle coach. After few consultations and meetings with her, healthyish developed a plan that involved lifestyle and dietary modifications for her. Few weeks later, she experienced relief from her symptoms and her quality of life improved drastically.

Endometriosis is a painful condition where tissue like the lining of the uterus grows outside the uterus. This tissue response to hormonal changes during the menstrual cycle, breaking down and bleeding just as the uterine lining does. However, it has no way to exit the body, it becomes trapped leading to inflammation. Endometriosis is usually characterized by severe pelvic pain during menstruation, heavy menstrual bleeding, chronic fatigue especially during menstruation, bloating, diarrhea, or constipation. In severe cases, it can lead to infertility. However, with the right lifestyle and diet, quality of life of those living with endometriosis can be improved or even vanish forever.

1.     Stress Management: Stress can worsen symptoms of endometriosis by causing hormonal imbalance and increasing inflammation. Incorporating stress-reduction techniques like mindfulness meditation, yoga, or deep-breathing exercises can help manage pain and improve emotional well-being. Prioritizing self-care and setting aside time for relaxation can also contribute to better symptom management and improved quality of life. 

2.     Engage in regular exercise: Low-impact exercises like walking, swimming, and yoga can be beneficial for those living with endometriosis. Regular physical activity helps reduce inflammation, improve circulation, and release endorphins—natural pain relievers. Strengthening core muscles can also support the lower back and abdomen, reducing pressure and discomfort.

3.     Get adequate sleep:  Getting sufficient, high-quality sleep is crucial for managing chronic conditions like endometriosis. Aim for 7-9 hours of restful sleep each night. Establishing a bedtime routine, reducing screen time before bed, and creating a calm sleeping environment can improve sleep quality. Proper rest allows the body to recover and may help in reducing inflammation.

4.     Heat Therapy: Heat therapy provides immediate relief from pain. Warm baths, heating pads, or hot water bottles applied to the lower abdomen can help relax muscles and alleviate cramping. This simple home remedy is often effective in providing short-term relief.

5.     Eat Anti-Inflammatory Foods: Anti-inflammatory diet reduces chronic inflammation associated with endometriosis. Emphasize foods that are high in antioxidants and phytonutrients, such as fruits and vegetables, healthy fats, whole grains. 

6.     Reduce intake of inflammatory foods: Certain foods can worsen inflammation and may worsen endometriosis symptoms. It is advisable to minimize or cut processed foods, red and processed meats, dairy products, caffeines and alcohol

7.     Increase Fiber Intake: A high-fiber diet can help regulate hormones by promoting the elimination of excess estrogen from the body. Include fiber-rich foods like fruits, vegetables, legumes (beans, lentils), and whole grains. This can reduce estrogen levels, thereby reducing symptoms.

8.     Incorporate Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties that help reduce the pain and inflammation associated with endometriosis. Include sources like fatty fish (salmon, sardines), walnuts, chia seeds, flaxseeds, and fish oil supplements. Research suggests that omega-3 fatty acids may help balance hormones and improve symptoms over time.

9.     Reduce intake of gluten and soy products: Some women with endometriosis experience symptom relief when they reduce or cut gluten and soy from their diet. Gluten and soy can sometimes trigger inflammation or hormonal imbalances in susceptible individuals. Try a gluten-free or soy-free diet for a few months to assess if symptoms improve.

10.  Stay Hydrated: Proper hydration is essential for overall health and can aid in reducing bloating and inflammation. Aim for at least 8 glasses of water daily, and consider herbal teas like ginger or chamomile, which have anti-inflammatory properties.

Lifestyle and dietary modifications play a crucial role in improving the quality of life of those living with endometriosis 

NB We are bio individuals which is to say not all size fits all. Prioritizing yourself and your journey with the support and guidance of a health coach will further help in your progress and such a person would be able to get detailed information about themselves that could facilitate results.