5 tips for managing endometriosis

I was diagnosed with stage 4 endometriosis in January 2014, at that time and for many years prior I was extremely unwell and could barely function.

Endometriosis is a multi-faceted disease so it needs to be considered from all angles. It doesn’t just include monthly pain – the pain for me was daily, but there was also extreme fatigue, depression, gut problems including bloating, constipation, bowel pain and malabsorption of nutrients.

These days I am feeling much better and rarely experience the symptoms mentioned above. There are many factors that have contributed to my improved health and I want to share with you some of my learnings. Firstly, let’s understand a bit more about the disease:

Endometriosis occurs when the tissue that lines the uterus grows outside this area and creates inflammation, scar tissue, adhesions, pain and sometimes infertility. It is unknown what causes endometriosis but there are a few factors that may contribute to the disease:

Estrogen dominance is one factor that may contribute to endometriosis. If this hormone is not being expelled appropriately from the body it can worsen the disease and create other symptoms associated with estrogen dominance. There are two key components to maintaining optimal hormone levels; the liver which removes excess toxins, including excess hormones such as estrogen (and xenoestrogens) and the gastrointestinal system which is essential for absorbing nutrients and expelling waste.

Here are 5 tips for managing endometriosis:

  • Find your health care A-team; for example, I have the support of a general practitioner, a gynaecologist (who specialises in endometriosis), a naturopath, a gastroenterologist and an acupuncturist. Make sure the people you do see really understand the disease and are up to date with the latest research. Good health care will make a difference. Take responsibility for your own health though, do your research and ask questions; if you’re not comfortable with what your practitioner is proposing, seek a second opinion, it’s your body and you know it better than anyone. Excision surgery done correctly by an endo specialist is widely regarded as the best way to improve symptoms and quality of life.
  • Establish your support network. Having a chronic illness can be very isolating and can lead to depression. Creating my Instagram account healingyogi and this blog, was one of the best decisions I’ve ever made; the support from other endo sufferers (along with the support from my husband) was incredible. In addition to social media, you can find support networks through friends, family, local support groups and through a psychologist.
  • Consider your diet. As mentioned earlier, if your body is not absorbing the appropriate nutrients and expelling waste/toxins as it needs to, it’s only going to make you feel worse. There isn’t one diet for endometriosis, but there are a few guidelines that can help:
    • Eat a high fibre diet.
    • Buy food as close to its natural state and prepare your own meals as often as possible – eat lots of veggies!
    • Buy organic where possible and reduce the amount of toxins you consume.
    • Eat plenty of healthy fats found in olive oil and wild salmon as they are anti-inflammatory.
    • Avoid soy products such as tofu as they contain isoflavones which are similar to estrogen and therefore can have similar effects on the body.
    • Reduce your sugar intake (including alcohol). Processed sugary foods and drinks can cause inflammation and will only make you feel worse.
    • Drink plenty of water.

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  • Reduce your stress levels. By allowing your body to rest appropriately it will switch on your parasympathetic nervous system and allow your body to do things such as; conserve energy, digest food and reproduce. Find your happy place! Whether it’s playing sport, painting or going for a walk in nature – just do something that gives you time to nourish your body and mind. Not surprisingly, I recommend yoga and meditation as it provides benefits for both body and mind and can help manage pain. Restorative yoga is brilliant for when you are unwell and not up to doing exercise.

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  • Address your digestive problems. If you’re tackling endometriosis it’s important to have your gut absorbing the appropriate nutrients. After many years of gut problems, last year I was finally diagnosed with SIBO (Small Intestinal Bacterial Overgrowth) which meant I was malabsorbing nutrients along with some other unpleasant symptoms. At the time I had blood tests completed and was low in iron and vitamin B12; I suffered from extreme fatigue and brain fog as a result. Research your symptoms and talk to a naturopath / gastroenterologist. Find out what’s going on and take steps to address the problem so it doesn’t create additional health complications going forward.

There is so much more I could write about with regards to managing endo, but these are the 5 points that come first to mind. What are your tips for managing endo? I would love to know your thoughts.

Yours in health,

Meredith

Zucchini fritters

I need to eat more meat than I would like on the SIBO diet because of the carb restrictions, so it’s my mission to find as many vegetarian options as I can. Here is an easy vegetarian option – zucchini fritters with lemon mayo.

You don’t need to have them with mayonnaise but I like having the extra fat because of the lack of carbohydrates to keep me feeling satiated, but they are also delicious with tomato relish.

For the mayonnaise I sometimes make my own, but I also keep some store bought mayo without sugar or any other ingredients that are not suited to the SIBO diet (I use Roza’s which can be found in specialty grocers and delicatessens).

zucchini-fritters

You’ll need:

Fritters

  • 1 zucchini grated
  • 1 spring onion chopped (green part only)
  • 2 tbsp coconut flour
  • 2 eggs gently whisked
  • sea salt and pepper
  • 3 tbsp of coconut oil

Lemon mayonnaise:

  • 2 tbsp mayonnaise
  • 1/2 lemon, rind finely grated
  • 1/4 tsp lemon juice
  • A little sea salt to taste

Or, another option is to mix through a teaspoon of chopped dill fronds, this creates a lovely flavour as well.

Method:

Place the zucchini in a sieve and sprinkle some salt through, leave for about 15 to 30 minutes and then squeeze out the excess moisture with your hands. Mix well with the remaining fritter ingredients.

To make the mayo just combine the ingredients in a small bowl.

Add the coconut oil to a large frying pan and heat to medium-high, the oil should be very hot when you put the fritters in – don’t overcrowd the pan, do it in batches if you have to. Cook for 3 minutes on each side or until golden. Place the cooked fritters on kitchen paper so the excess oil is removed.

Serve with a big salad and enjoy.

Serves 2.

Meredith x