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The holistic way to navigate endometriosis

A large sum of women suffer tremendously each time of the month by a disorder called endometriosis.

What is endometriosis?

Endometriosis is an often painful disorder in which tissue similar to the tissue that normally lines the inside of your uterus — the endometrium — grows outside your uterus. Endometriosis most commonly involves your ovaries, fallopian tubes and the tissue lining your pelvis.

With endometriosis, the endometrial-like tissue acts as endometrial tissue would — it thickens, breaks down and bleeds with each menstrual cycle. But because this tissue has no way to exit your body, it becomes trapped. When endometriosis involves the ovaries, cysts called 'endometriomas' may form.

Surrounding tissue can become irritated, eventually developing scar tissue and adhesions — bands of fibrous tissue that can cause pelvic tissues and organs to stick to each other.

Endometriosis can cause pain — sometimes severe — especially during menstrual periods. Fertility problems also may develop. Fortunately, effective treatments are available.


The primary symptom of endometriosis is pelvic pain, often associated with menstrual periods. Although many experience cramping during their menstrual periods, those with endometriosis typically describe menstrual pain that's far worse than usual. Pain also may increase over time.

Common signs and symptoms of endometriosis include:

  • Painful periods (dysmenorrhea). Pelvic pain and cramping may begin before and extend several days into a menstrual period. You may also have lower back and abdominal pain.

  • Pain with intercourse. Pain during or after sex is common with endometriosis.

  • Pain with bowel movements or urination. You're most likely to experience these symptoms during a menstrual period.

  • Excessive bleeding. You may experience occasional heavy menstrual periods or bleeding between periods (intermenstrual bleeding).

  • Infertility. Or difficulty getting pregnant. Sometimes, endometriosis is first diagnosed in those seeking treatment for infertility.

  • Other signs and symptoms. You may experience fatigue, diarrhea, constipation, bloating or nausea, especially during menstrual periods.

Treatment for endometriosis

A direct treatment does not yet exist. The current way to navigate endometriosis is as following:

  • Pain killers such as ibuprofen or paracetamol

  • Hormonal pills such as contraceptive pills, implants or patches

  • Surgery to cut away patches of endometriosis tissue or to remove part or all of the organs affected by endometriosis, such as your colon, or your appendix or womb (hysterectomy)

How to navigate endometriosis the holistic way:

Of course we dove into various options that may not treat your endometriosis, but holistic options that may help relieve the symptoms of this condition through body, food and mind.

The effects of nutrition on Endometriosis

So what can you do yourself, if you struggle with endometriosis and any of the above mentioned options are not options you'd like to consider, or if you'd like to supplement the traditional method with sustainable aids:

Eat the right foods that fight inflammation and avoid those ingredients that trigger pain.

Move the body,

Relax and calm the mind.


  • Fibers! You can find fibers in fresh vegetables, fruit and wholegrains.

  • Food that is rich in iron such as dark choclate, spinach, kale, broccoli, nuts and seeds.

  • Fatty acids that you find in salmon, avocado, herring, trout, walnuts and flax seeds.

  • Anti-oxidants such as oranges, berries, dark choclate and beetroot.

Then there are foods that can influence hormones, particularly the estrogen balance, which can negatively affect those with endometriosis. In addition, avoid or limit foods that may trigger inflammation in the body and lead to further pain or progression of the disorder.


  • alcohol

  • sugar

  • processed meals & ingredients

  • gluten

  • red meat

  • saturated & trans fats


In addition to eating a healthy diet, supplements may be beneficial as well. Always keep into account that nutrition lays the biggest foundation of our health, and supplements add to the benefits, it's not to be replaced with food intake.

  • Vitamin A, C, D & E

  • Zink

  • Curcuma. This is the anti-inflammatory part of the well-known spice turmeric.

  • Magnesium & calcium

Physical movement & other remedies.

The exercise combination strength & mindfulness can really complement one another. Think of a good strength & cardio class to release endorphins and dopamine, and yoga for deep relaxation.

Besides physical movement , other physical treatments can be very helpful such as:

  • acupuncture

  • massage

In case you've become interested in talking with our dietician Yael, feel free to reach out to plan in your free intake. Email:

Sources and research:


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