How To Improve Your Endometriosis Symptoms: 8 Natural Remedies

Living with endometriosis (endo) isn’t just a challenge. It’s a daily battle for millions worldwide, often filled with pain that can turn simple tasks into daunting endeavors. Imagine trying to carry on with work, relationships, or even errands while your body seems to disagree at every step. It’s not just about enduring; it’s about finding balance in the chaos it brings to your life.

But fear not, there is hope! Managing these symptoms is possible, and many have found ways to bring some normalcy back into their lives. From diet adjustments to exercise routines and nutrition, multiple strategies can offer relief. In this post, we’ll explore the practical tips and advice to help you regain control, balance your hormones and manage your symptoms.You’re not alone, so keep reading to learn how others have managed to balance their symptoms seamlessly—and how you can, too.

What is Endometriosis?

So you’ve been diagnosed with endo, or you think you may have it? But you’re not sure what is it exactly? Endometriosis is classically defined as chronic inflammatory heterogeneous disorder.

In simple terms, it’s is a long-term reproductive health condition, where tissue similar to that of the lining of the womb grows in other places it shouldn’t. These places can include the ovaries, fallopian tubes and outside the uterus. In some cases it can even affect nearby organs such as the bladder and the bowels. Now let’s take a look into the most common symptoms.

Types of Endometriosis

Many people believe that endometriosis is just one blanket condition that is the same for everyone. However, this is not the case as there are four currently diagnosable types of endometriosis; superficial endometriosis, deep infiltrating endometriosis, endometriomas, the other remaining types (i.e. skin, bowel, diaphragm). Endometriosis research is quickly expanding as research has isolated up to 65 different types of endometriosis phenotypes. Therefore, we can expect more diagnosable endometriosis types in the future with different symptoms, behaviours, forms and biochemical properties.

Let’s break down the different types of endometriosis so that you can better understand what might be happening inside your body. Let’s get started!

1. Superficial Peritoneal Endometriosis: The Common Culprit

Superficial peritoneal endometriosis is the most common type. It’s characterized by small lesions found on the surface of the peritoneum (the lining of your abdominal cavity). These lesions might look like tiny black, brown, or red spots when doctors see them during a laparoscopy (a minimally invasive surgery).¹ Many women with superficial peritoneal endometriosis experience pain, especially during their periods, though some may have no symptoms at all. The pain can range from mild cramps to more intense, debilitating pain.

2. Deep Infiltrating Endometriosis (DIE)

Deep Infiltrating Endometriosis (DIE) is like the stealth ninja of endometriosis types. It involves tissue that penetrates more than 5 millimeters beneath the surface of the peritoneum, often invading organs like the bladder, bowels, or tissue that supports the uterus.² Women with DIE typically experience pain—not just during their periods, but also during sex, bowel movements, or urination.³ The pain can be so intense that it significantly impacts their quality of life.⁴ DIE has also been found to be the most painful form of endometriosis and can be especially tricky to diagnose without advanced imaging techniques.⁵

3. Ovarian Endometriosis (Endometriomas): The “Chocolate Cysts”

Next up, we have ovarian endometriosis, which can form cysts known as endometriomas. These cysts are filled with dark, old blood, giving them the nickname “chocolate cysts”.⁶ These can be spotted through imaging techniques like ultrasounds or MRI. Those with endometriomas often experience severe period pain and discomfort during sex. Unfortunately, these cysts are notorious for causing fertility problems, which can be emotionally draining for those trying to conceive.⁷ Also, this type of endometriosis is particularly stubborn, with a high risk of recurrence even after surgical removal. ⁸

4. Extra-Pelvic Endometriosis: When It Travels Beyond the Pelvis

In rare cases, endometrial-like tissue can show up in places you’d never expect—like your diaphragm, lungs, or even your brain . While this type is quite rare, it’s crucial to be aware of because it can cause bizarre symptoms, which depends on where the endometrial-like tissue decides to take up residence. For instance, diaphragmatic endometriosis might cause upper abdominal or shoulder pain, while thoracic endometriosis could lead to lung collapse during menstruation.⁹

Common Symptoms of Endometriosis

For those dealing with this condition, the symptoms can feel like an endless loop of discomfort. Let’s take a look at the most common symptoms that you may be or may know someone who is facing.

Chronic Pelvic Pain

Living with endometriosis often means dealing with chronic pelvic pain caused by inflammation that can make daily tasks feel monumental. This pain usually centers around the pelvic region and can become more intense during menstruation. Imagine living with the sensation of being squeezed tight by a vice—that’s how some describe it.

Chronic pelvic pain isn’t just about physical discomfort, it seeps into every part of life, affecting sleep quality, daily activities, and emotional health.

Excessive Menstrual Cramps & Heavy Flow

Whilst some minor cramping can occur, excessive pain and heavy flow that disrupts your day to day is not normal and may be a tell tale sign that you could have endo or another condition.

Painful Sexual Intercourse

Often overlooked, consistently painful sexual intercourse is not normal and therefore may also be an indicator that this condition may be present.

Digestive Issues

Endometriosis doesn’t spare the digestive system either. Many people experience symptoms such as bloating, constipation, and diarrhea. These symptoms can take the freedom out of eating and socializing, which should be natural and joyous parts of life. Digestive distress can make meals and gatherings feel more like a burden than a pleasure, leading to isolation and disruption in social interactions.

Fatigue and Emotional Distress

Fatigue is not just feeling tired. It’s an overwhelming exhaustion pulling at your very core. Coupled with emotional distress, it can lead to a combination of anxiety and depression.

This unending cycle can sometimes look like:

Pain and Discomfort disrupts sleep.
Lack of Sleep heightens feelings of tiredness.
Persistent Fatigue fuels emotional distress.
Emotional Distress exacerbates anxiety or depression.

Diagnosis of Endometriosis

Getting a diagnosis can take time as symptoms often resemble conditions like adenomyosis or fibroids, so multiple tests may be needed.¹⁰ To speed up, consider a MRI scan or ultrasound. Diagnosis typically begins with a pelvic exam, followed by laparoscopy—a minimally invasive procedure using a camera to confirm endometriosis. Another option is the DUTCH test, which evaluates 35 sex and adrenal hormones, including oestrogen, progesterone, and cortisol, along with their metabolites, offering helpful insights into endometriosis.

Causes of Endometriosis and Estrogen Dominance

You’ll be surprised to know that the exact cause of endometriosis still remains a mystery! Whilst it’s still unknown what causes it what we do know is that those with endometriosis seem to have high estrogen dominance. There are two main hormones for female reproductive system; estrogen and progesterone. Estrogen dominance is when females have high levels of estrogen relative to progesterone. High levels of estrogen is typically caused by a few reasons; an overproduction, changes in how the body gets rid of it, and changes in how it’s broken down in the body.

Estrogen is such an important hormone as it influences the menstrual cycle, puberty, menopause and pregnancy. Therefore endometriosis causes an hormone imbalance of these hormones which lead to symptoms outline above.

Hormonal Imbalances & Alleviating Endometriosis Symptoms

Hormonal imbalances is at the center of endometriosis symptoms. Two key players in managing these symptoms are hormones (estrogen and progesterone) and the gut microbiota—an ecosystem of bacteria that influences digestion, immunity, and inflammation. Research increasingly highlights how gut imbalance (dybiosis) can worsen endometriosis by impacting estrogen levels and immune responses.¹¹ Therefore, a key part of managing symptoms is balancing your gut microbiota to avoid cause immune dysregulation, inflammation and high level of estrogen in the body that is not able to be broken down.¹²

How Gut Imbalances Influence Estrogen and Endometriosis

The “estrogen-gut microbiome axis” is crucial in endometriosis. Estrogen is primarily produced in the ovaries, adrenal glands, and fat tissue, circulating in the bloodstream until it reaches the liver where it is broken down. There, it binds with specific molecules and removed from the body through urine and feces. However, when gut flora is unbalanced, this process is disrupted causing increased estrogen levels and promoting the growth of endometrial tissue outside the uteruse.

Gut-Brain Axis & Immune System

Beyond hormones, the gut microbiota influences the brain and immune system. Known as the “gut-brain axis,” this connection affects neurotransmitter production, which impacts hormone regulation through the hypothalamus-pituitary-ovarian (HPO) axis. ¹³An imbalanced gut can also disrupt immune responses, causing chronic inflammation and oxidative stress. Around 70% of the immune system resides in the gut, and disruptions can trigger inflammation and even autoimmune-like responses, which researchers believe may contribute to endometriosis symptoms.¹⁴

The gut is a complex ecosystem that is influenced by a number of factors, but what is clear is it’s impact on endometriosis. To improve symptoms you need to look at supporting your digestive and immune systems by rebalancing the gut microbiota and reducing inflammation.

Now let’s take a look at how we can do this!

Dietary Changes

Changing your diet can play a critical role in managing endometriosis symptoms. It’s not just about what you eat, but also what you choose to avoid. Think of your body like a garden; with the right nutrients, it can flourish. However, neglect or incorrect nutrients might let pesky weeds (symptoms) grow. Making informed dietary choices is a natural and effective way to bring some relief to those struggling with endometriosis.

Top Anti-Inflammatory & Antioxidant Foods

These are essential in your endometriosis diet. Foods rich in omega-3 fatty acids, antioxidants, and fiber can help reduce inflammation, protect cells from damage and alleviate other symptoms such as pelvic pain and digestive issues.¹⁵ Consider these powerhouse additions to your plate:

Omega-3 Fatty Acids: These healthy fats are not just good for your heart, they’re beneficial for easing inflammation as well. Fish like salmon and sardines, chia seeds, and walnuts are perfect sources.
Selenium: An extensive anti-inflammatory, and antioxidant that have been proven to decrease the growth of endometriosis cells.¹⁶ Found in whole grains and dairy products, some fruits and vegetables, white and red meat, and eggs.
Quercetin: A flavanol found in onion, cauliflower, lettuce, apple skin, and chilli pepper, has been linked to aliviating endometriosis symptoms due to its anti-estrogenic and progestogenic effects.¹⁷
Vitamin C: A powerful antioxidant that has been found to reduce endometriosis symptoms. This can be found in citrus fruits, tomatoes, potatoes, red and green peppers, kiwi, broccoli, and strawberries.
Vitamin D & E¹⁸; Strong antioxidant and anti-inflammatory agents that may help improve inflammatory symptoms.¹⁹ Vitamin D foods include, salmon, sardines, herring, mackerel, red meat and egg yolks. Vitamin E foods include, nuts, seeds, avocado, spinach.
Zinc: naturally present in some foods such as oysters, crab, lobster, red meat, poultry, beans, nuts, and dairy products²⁰
Resveratrol: A natural phenol that has antioxidant, anti-inflammatory and anti-angiogenic (slows growth) effects. Foods such as grapes, wine, strawberries, and nuts have high levels.²¹

Key Foods to Avoid

Just as some foods can aid your well-being, others may add fuel to the fire, and worsen symptoms.Here’s what to look out for:

Processed Foods: They might be convenient, but they’re often full of chemicals, unhealthy fats, and trans fats.²²
Dairy Products: Not all dairy is off-limits, but high-fat variants like cheese and butter have been linked to increased inflammation.
Alcohol: Causes oxidative stress and inflammation in the body.

Top Herbal Remedies

Herbal remedies have been used for centuries to help ease symptoms, with some of the key herbs being:

Turmeric: This spice doesn’t just add flavor to your curry. Turmeric contains curcumin, an anti-inflammatory compound that might help reduce endometriosis-related pain.²³
Ginger: Known for its soothing properties in the stomach, ginger might also help minimize inflammation and cramping.
Green Tea: Packed with antioxidants, this beverage may help reduce endometriosis inflammation and. Green tea contains a compound called epigallocatechib-3-gallate ( EGCG), which research has found to reduce endometriosis tissue, size and weight.²⁴

Best Supplements for Endometriosis

Probiotics

Probiotics are an important addition to your diet, they aid the growth of live benefical bacteria in the gut, which helps to restore gut imbalance; a common symptom with endometriosis.In addition to this, probiotics increase the vitamin B levels²⁵ which are usually lower in women with endometriosis, and improves the bodys ability to absorb vitamins and minerals.²⁶

Vitamin D

As already mentioned, vitamin D has amazing anti-inflammatory and antioxidant effects. Where a boost is needed when diet isn’t providing enough, a supplement might be needed. Vitamin D supplements have bee found to reduce pelvic pain.²⁷

Vitamin C & E

Co-supplement of vitamin c and e to unlock the benefits of both have been found to effectively lower menstrual cramps and pelvic pain. ²⁸ However, research has found that vitamin e (with or without vitamin c) reduces chronic pelvic pain.²⁹ It’s important to note, that if you’re getting sufficience vitamin c and e from your diet, then a supplement might not be needed.

Magnesium

Magnesium is another important mineral as it’s responsible for hundreds of processes in our body! For endometriosis specifically, magnesium is good for relaxing the muscles engaged in uterine and fallopian tube contractions that are the cause of pain.³⁰ If you are going to take a supplement, opt for magnesium glycinate as it’s easily absorbed and easy on the gut. However, research has found that the food intake is the better option if possible.³¹ Food sources of magnesium include nuts, grains, spinach, legumes, avacado, and potatoes

Resveratrol

Last but not least, we have reservatrol which has been found to reduce inflammation and slow the development of endometriosis. Foods likes red grapes, wine and nuts contain high levels, but resveratrol can also be taken as a supplement. ³²

Each person is different, so it’s important to talk to a professional before adding supplements into your diet. Now let’s take a look at lifestyle changes that could help endometriosis symptoms.

Lifestyle Changes

Understanding what works for you is key, and sometimes, simple changes can have a significant impact. Remember, everyone’s body is unique, so some trial and error may be necessary to discover what personally works best for you. Let’s explore a couple of specific lifestyle changes that can pave the way for better symptom management.

Regular Exercise

Many people find that regular physical activity can offer pain relief. How? It’s like oil in a creaky door hinge—keeping things moving smoothly.

Pain Reduction: Activities like walking or swimming encourages the release of endorphins. These “feel-good” hormones act like natural painkillers, easing discomfort and boosting your mood.
Overall Well-being: Exercise can reduce pain, help with fatigue and improve sleep quality. By staying active, even in small amounts, your body can feel more energized throughout the day.

Consider finding an activity you enjoy—be it yoga, dancing, or cycling—and make it part of your regular routine.

Stress Management Techniques

Managing stress is vital as finding effective ways to reduce it can improve symptoms and quality of life. Here’s a couple of way you can reduce stress:

Yoga: This practice combines physical postures, breathing exercises, and meditation, to stretch muscles and calm the mind.
Meditation and Deep-Breathing: Promote relaxation, and helps to focus your thoughts. Try and set aside just a few minutes each day.

Alternative Therapies

Alternative therapies offer another way to manage the symptoms without relying solely on medication, and can also be used alongside herbal supplements. Curious to know some of these options? Let’s dive in!.

Acupuncture: This ancient Chinese medicine technique involves inserting thin needles into specific points on the body. It can relieve pain and reduces stress by stimulating nerves and boosting endorphin release.
Physical Therapy: Specialized physical therapy for pelvic pain can be a game-changer. Therapists can teach you exercises and techniques to stretch and strengthen muscles, which may help ease discomfort and improve mobility.
Warm Baths & Heat Pads: Warm baths with epsom salts are great for relaxing pelvic muscles, which will lessen cramping and pain.

Final Thoughts…

Tackling the ups and downs of endometriosis might seem like steering a ship through stormy seas. Yet, clarity emerges when focusing on understanding and managing symptoms.

It’s important to remember that by focusing on making changes your diet, lifestyle habits and introducing alternative therapies could be the key to lesser symptoms. Also, don’t hesitate to reach out to a professional for an extra hand if needed!

Reflect on your journey and trust the process; remember, you’re not alone. Thank you for exploring these ideas with us today. Share your thoughts, and let’s keep the conversation going.

Table of Contents

What is Endometriosis?

Types of Endometriosis