5 Self-Care Practices to Support Life with Endometriosis, According to Experts

Living with endometriosis can be difficult, but a little self-care and managing symptoms will help improve overall well-being. While there is no one-size-fits-all solution, these five expert-recommended practices can help you feel more in control and supported in your journey.

 

5 Self-Care Practices to Support Life with Endometriosis, According to Experts

1. Sleep Needs to be a Priority

Sleep is one of the most important factors in managing endometriosis symptoms. Resting is essential, but not just any rest… it has to be quality rest, because it not just helps reduce inflammation, balance hormones, and manage pain. Melatonin is the hormone that regulates sleep, and it has been shown to alleviate endometriosis-related discomfort because of its anti-inflammatory properties.

How to improve your sleep:

Create a calming bedtime routine that includes activities like reading, meditating, or journaling. Avoid screens at least two hours before bed to encourage natural melatonin production.
Lighting is essential, so take a moment and turn the lights down in the evening. Take a warm bath with lavender or chamomile oils; they help to relax your muscles and prepare for sleep.

2. Focus on an Anti-Inflammatory Diet

What you eat can have a significant impact on your symptoms. Fruits, vegetables, lean proteins, and healthy fats (hello guacamole!) are all part of a diet that can help reduce inflammation and at the same time, improve gut health. As we have been told over and over, the secret to our health lies in our gut. Try adding more of these foods to your diet. The benefits of a healthy gut and reduced inflammation will put those hormones in check and support overall well-being.

Tips:
For breakfast, try eggs and avocado. These high-protein and lean fat items will help you maintain your energy level and avoid stomach pain.  Incorporate omega-3-rich foods like nuts, olive oil, and salmon into your meals.  Limit or avoid processed foods, caffeine, dairy, and alcohol, as these can exacerbate symptoms.

3. Stay Active with Gentle Movement

Exercise can be a powerful tool for managing endometriosis symptoms, even though it may feel difficult on some days. Regular physical activity increases blood flow, releases endorphins to reduce pain, and helps balance hormones. Find what feels right for your body movements.

Yoga or stretching exercises can help lessen pelvic pain and promote relaxation. Other activities like walking, swimming, or even dancing (remember you can dance like no one is watching) can get you your exercise without triggering pain . Focus on consistency rather than intensity. Every little bit helps.

4. Do Something You Actually Enjoy

One way to reduce stress is to partake in something you enjoy doing. When you have a hobby you like, or even better, love, it is a great way to improve your mental health and reduce stressors in your life.

First Steps:

What did you use to do as a child that brought you happiness? Was it coloring, swimming, or even playing the piano?
Maybe it was just hanging out with friends. Take that hobby you liked as a child and try to make it more social, too. There are tons of clubs in your community, or you could join a club too.

5. Positivity All Around

A positive state of mind can make a huge difference in living with a chronic condition. Sometimes chronic conditions can make you feel alone and frustrated. However, if you can take that negative energy and turn it into positivity, you will decrease your stress and strengthen your mental health. Surrounding yourself with supportive people and uplifting activities can improve your mental and emotional well-being.

Ways to foster positivity:

Spend time with friends and family who uplift and encourage you, especially on difficult days. Try writing down three things you enjoyed each day, then at the end of the week, read them over. It will help you see the positivity in your world. Set boundaries! You do not need to be around people, events, or things that suck your positive energy away. It is okay to say no or not today.

 

Final Thoughts:

Endometriosis is not easy, but you are not alone. Focus on your self-care. If you do this, you can navigate your quality of life more easily and take hold of your health that you thought was holding you back. Maybe it is just showing you a different route to your personal success. Remember to be patient with yourself and seek support when needed. You are not alone in this journey, and taking small steps toward self-care can make a big difference.