Endometriosis is tough. It’s not just physical pain, but also emotional and mental exhaustion that can leave you feeling overwhelmed. But here’s the thing: self-care isn’t just a buzzword, it’s a real tool you can use to make life with endometriosis a bit more manageable. It's about finding what works for you—so you can feel better, move better, and live better. In this blog, we’re diving into some practical and real self-care strategies that you can start using today.
Prioritize Rest and Sleep
Endometriosis can cause sleep disturbances and insomnia, making symptoms even worse. But good rest isn’t just a luxury – it’s vital for healing, reducing pain, and keeping your hormones in check. Sleep also helps manage inflammation and boosts your mood, all of which are key to managing endo.
To sleep better, follow these expert tips from the Centre for Clinical Interventions:
- Stick to a Sleep Schedule: Going to bed and waking up at the same time every day helps reset your body’s natural rhythm.
- Go to Bed Only When You’re Tired: Avoid lying awake, stressing about sleep. If you're not feeling sleepy, wait until you are.
- Cut Out Stimulants: Say no to caffeine, alcohol, and nicotine a few hours before bed.
- Use the Bed for Sleeping Only: Make your bed a sleep-only zone to build that strong connection with rest. Avoid using technology (e.g., no scrolling) before bed to help your mind wind down.
- Take a Hot Bath Before Bed: A warm bath helps relax muscles and signals your body it’s time to wind down.
- Stop Watching the Clock: Stop stressing over time. Focusing on the clock can just make anxiety worse and ruin your sleep.
What You Eat Really Does Matter
The food you eat can have a big impact on how you feel, especially if you have endometriosis. Some foods can worsen inflammation, while others may help reduce it. Foods that influence hormone regulation, particularly estrogen balance, can negatively affect those with endometriosis.
- Tomatoes
- Olive Oil
- Leafy Greens like Spinach, Kale, and Collard Greens.
- Nuts such as almonds and walnuts
- Fatty fish like salmon, mackerel, tuna, and sardines
- Fruits like strawberries, blueberries, cherries, and oranges
- High-fibre foods like whole grains, beans, and vegetables
- Essential fatty acids from sources like chia seeds and flax seeds
- Foods high in refined carbs, like white bread and pastries
- Fried foods, including French fries
- Sugary drinks like soda
- Red meats (such as burgers and steaks) and processed meats (like hot dogs and sausage)
- Margarine, shortening, and lard
- Caffeine and alcohol
Stay hydrated: Water is key, especially when dealing with bloating or digestive issues. Drink plenty throughout the day!
Making small changes with what you eat can really help manage your symptoms—it’s all about giving your body the best fuel to feel good.
Heat Therapy for Pelvic Pain Relief
Heat is a simple, effective way to ease pelvic pain. It’s comforting, easy to use, and can really help when you're feeling uncomfortable.
Here are a few heat therapy tips that can make a difference:
- Heating pads: Place a heating pad or warm compress on your lower abdomen for quick relief. It can help relax your muscles and ease cramping.
- Hot baths: Soaking in a warm bath with Epsom salts can be incredibly soothing, helping to release tension and relax your body.
- Portable heat patches: If you need relief while you're out and about, try heat patches that you can stick on and wear throughout the day.
Sometimes, a little heat is all you need to feel better, so keep your heating pad handy for those tough moments.
Gentle Exercise: Moving Doesn’t Have to Be Intense
Exercise doesn’t always have to be about going all out. In fact, pushing your body too hard can sometimes make endometriosis symptoms worse. The key is finding ways to stay active that feel good and don’t put extra stress on your body.
Here are a few simple ideas:
- Walking or swimming: These are easy on the body, but still great for boosting circulation, energy, and reducing pain.
- Strength training: Think light weights or resistance bands—enough to build strength without overdoing it.
- Stretching: Stretching regularly, especially for your hips and lower back, can help keep things flexible and ease the tightness that often comes with endometriosis.
The goal is to stay active in ways that make your body feel stronger and more energized—no need to push yourself to the limit.
Build Your Support Network: You Don’t Have to Do It Alone
Endometriosis can make you feel like you're going through it solo, but trust me, you don't have to. Finding people who get what you're going through is key to feeling better.
Here’s how to start building your support squad:
- Join online communities: There are tons of groups on social media and forums where people share their endo stories. These spaces are full of support, tips, and new friends who get it. At myStoria, we offer a gated, supportive community where you can connect with others who truly understand your journey, share experiences, and find encouragement every step of the way. Learn more
- Talk to loved ones: Don’t be afraid to open up. Let your family and friends know how they can help. Educating them about endometriosis helps them understand your needs and how to support you better.
- Advocate for yourself: When it comes to your health, be your own biggest advocate. Find a doctor who listens and respects your experience with endo.
- Talk to someone: Whether it’s a therapist who specializes in chronic illness or a support group, talking to others who truly understand what you’re going through can make all the difference.
You’re way stronger when you have support. Don’t hesitate to reach out and ask for help when you need it!
Stress Management: Breathe, You’ve Got This
Stress is a major culprit for endometriosis flare-ups, so it’s crucial to find ways to manage it. Life’s chaotic, but carving out time for stress relief isn’t just nice to have—it’s a must for your health.
Here’s how to take control:
- Set boundaries: Saying no is your superpower. When you're feeling overwhelmed, prioritize your health. Let others know when you need space or some downtime.
- Relaxation techniques: Whether it’s deep breathing, muscle relaxation, or a quick walk, take a moment to de-stress when life feels like it’s too much.
- Engage in a hobby: Do something that lights you up! Whether it’s reading, crafting, or hanging with your pets, find joy in the little things that make you feel good.
Self-care is not a one-size-fits-all approach. It’s about figuring out what works best for you and taking small steps every day to feel better. Whether it’s prioritizing sleep, fueling your body with good food, practicing mindfulness, or asking for support, every effort counts in managing endometriosis.
You’ve got this. Endometriosis doesn’t define you, but how you care for yourself will shape your journey. Be kind to yourself, take breaks when needed, and remember that self-care isn’t selfish—it’s necessary.
Author: Hailey Rodgers
