5 Self Care Tips for Endometriosis
Living with endometriosis can be very difficult. You’re in constant pain, always tired, and your clothes seem to never fit. That’s why it’s so important to take really good care of yourself by developing a strong and consistent self care routine.
A strong and consistent self care routine will help you get through your most difficult days by offsetting the impact of life’s daily stressors. Keep reading for some great tips to help you get started.
Tip 1: Get More Sleep
Prioritizing your sleep is the best thing you can do to improve your symptoms. Sleep plays an important role in:
- Strengthening the immune system
- Balancing hormones
- Reducing inflammation
- Managing pain.
Specifically, melatonin is the hormone that helps regulate your sleep cycle and has been found to relieve endometriosis pain because of its antioxidant and anti-inflammatory properties.
ProTip: Develop a night time routine that you really enjoy. This can include taking a nice bath or warm shower, reading a book, meditating, or journaling. Over time, your body will get used to this and know to start winding down for sleep. Dim the lights and AVOID screen time two hours before bed to increase your body’s natural melatonin production.
Tip 2: Develop an Anti-inflammatory Diet
Your diet directly affects your gut health which regulates your immune system and hormone balance. Eating a healthy anti-inflammatory diet will help to manage the symptoms of endometriosis. A diet that is high in fruits and vegetables, lean protein, and healthy fats can help reduce inflammation and improve overall health. It’s also important to limit or avoid foods that can trigger symptoms, such as processed foods, caffeine, dairy, and alcohol.
ProTip: Start every morning with a healthy breakfast high in protein and healthy fats like eggs, avocado, and olives. AVOID eating carbohydrates or drinking tea or coffee on an empty stomach to prevent stomach pain and fatigue. If you need help jump-starting your nutrition, check out this 4 Week Anti-inflammatory Meal Plan.
Tip 3: Physical Activity
Regular physical activity is so good for your health and has a ton of amazing benefits for endometriosis relief including:
- Increasing blood flow throughout the body
- Releasing endorphins that reduces pain in the body and improves mood
- Supporting weight management
- Balancing hormones
ProTip: Pick any physical activity you enjoy like going for a walk, dancing, yoga, swimming, or hiking. The best exercise routine is doing what you enjoy most – that way you’ll stick to it!
Tip 4: Find a Hobby You Love
Having a hobby that you love can be a great way to reduce stress and improve mental health. Hobbies are a form of active relaxation that make you happy and help to take your mind off of the stressors in your life. It also allows you to express yourself creatively and focus on something that brings you pleasure. Whether it’s playing a musical instrument, painting, gardening, or reading, a hobby can provide an escape from the daily grind and give you a sense of accomplishment.
You can also join groups that organize the hobbies you enjoy so you can bond with others. This will also provide a sense of purpose and social connectedness, which can contribute to a more balanced and fulfilled life.
ProTip: Think back to when you were a kid and what you loved to do. Finding a hobby that brings out your inner child will help you have so much more fun during the activity.
Tip 5: Surround Yourself with Positive People
When living with a painful condition like endometriosis, surrounding yourself with positivity will greatly improve your mental and emotional wellbeing. Focusing on positivity and being around positive people has many benefits including:
- Helping you cope better with stress
- Improving mood by lowering depression and anxiety
- Boosting your immune system
- Improving heart health
- Having a strong support system to lean on.
Surrounding yourself with positive people will help you feel more supported during your times of need and can help to boost your confidence and self-esteem. They can also provide a different perspective and help you to see things in a more positive light.
Additionally, surrounding yourself with positive images and doing things that bring you joy in your life will help motivate you to achieve your goals and live a much more fulfilled life.
ProTip: Practice positivity by reciting positive affirmations daily, demonstrating gratitude, and eliminating negative self-talk. Also spend less time with negative people who often complain or gossip. You will notice a major shift in your mood and become more motivated to pursue a healthier lifestyle.
While living with endometriosis is very painful, it’s also an opportunity to reconnect with yourself. Self care is never selfish so it’s important to schedule time to develop the habits that will relax you and improve your wellbeing. Try out these 5 simple tips today!
About the author
Laura is a women’s health coach specializing in reproductive health disorders. She helps her clients heal their bodies and boost their fertility using clinically-based non-toxic alternative therapies. She has a background in health and nutrition sciences, public health policy, and over 10 years of chronic illness management. She is also a certified yoga instructor and meditation coach. Laura’s goal is to spread awareness and provide alternative options for women who no longer want to rely on toxic medication and painful surgeries to manage their symptoms.
Laura is the founder of two health companies. ILYNSI YOGA is an online women’s health and yoga studio helping women to reconnect with their bodies through mindful movement. Her second company is Blue Canary Health (BCH), a lifestyle medicine practice for women and girls with chronic reproductive health disorders including endometriosis, polycystic ovary syndrome, adenomyosis, and uterine fibroids. BCH bridges the gap between medical care and the person’s healing journey at home by educating them about the importance of nutrition, gut health, stress management, and proper lifestyle habits that can improve symptoms.
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