Managing Symptoms of Endometriosis

Following on from part one of our series, ‘Understanding Endometriosis,’ this feature focuses on action: what you can do to help reduce and manage symptoms. While there is no cure for endometriosis, various lifestyle adjustments and supportive treatments can make a significant difference in improving daily wellbeing.

Start by Reducing Inflammation

“Reducing inflammation is a priority. Essential fatty acids (EFAs) from flaxseeds, walnuts, and oily fish help balance hormones and ease inflammatory processes, while avoiding processed vegetable oils can further reduce symptoms,” says certified nutritionist and founder of Nature Provides, Rachel Aceso (Dip.NT)

In order to reduce inflammation, Alexandria Smith, Fertility & Hormone Integrative Nutrition Coach recommends that you avoid:

• Cow’s dairy – It contains A1 casein, which can worsen period problems and inflammation. Instead, opt for Jersey cow, goat, or sheep milk, or plant-based alternatives like coconut or almond milk (avoid oat milk as it is inflammatory).
• Soy products – Found in many processed foods, soy can contribute to oestrogen dominance. Check protein bars, cereals, and “health foods” for hidden soy ingredients.
• Processed and fried foods – White bread, white rice, sweetened beverages, and fried foods can trigger inflammation.

Improve your Immunity

“A well-functioning immune system is crucial, as abnormal immune responses contribute to endometriosis. Vitamin C-rich foods like peppers, kiwi and citrus fruits support immune regulation and tissue repair. Beta-carotene from carrots, sweet potatoes and butternut squash (around 1/3 converts to vitamin A), which modulates immunity and protects tissues,” says certified nutritionist and founder of Nature Provides, Rachel Aceso (Dip.NT)

Reduce Excess Oestrogen

“Oestrogen dominance is common in endometriosis and can contribute to heavy, painful periods. Support your body’s natural detoxification by:

• Eating 1 cup of cooked cruciferous vegetables daily (broccoli, kale, Brussels sprouts, cauliflower) to help break down excess oestrogen.
• Drinking apple cider vinegar (ACV) in the morning (1-2 Tbsp in water) to activate liver detox.
• Eating flaxseeds (1 Tbsp, 5 times a week) to help regulate oestrogen metabolism,” says Alexandria Smith, Fertility & Hormone Integrative Nutrition Coach

“Liver function is key for clearing excess oestrogen. Bitter foods like rocket and dandelion greens stimulate detoxification, while cruciferous vegetables such as broccoli and cauliflower enhance liver enzyme activity, helping to break down used oestrogen more effectively,” says certified nutritionist and founder of Nature Provides, Rachel Aceso (Dip.NT)

Exercise to Improve Hormone Balance

“Regular exercise can lower inflammation, improve circulation, and regulate hormones:

• Aim for at least 3-4 workouts per week, including strength training, yoga, and low-impact cardio.
• Promote blood flow to the uterus with gentle movement like yoga or walking,” says Alexandria Smith, Fertility & Hormone Integrative Nutrition Coach.

Additional Ways to Find Relief

Many find symptom relief through a combination of approaches, including:

• Pain relievers like ibuprofen and naproxen can help with pain.
• Hormonal treatments that supress menstrual cycles like the pill, patches, implants and IUD’s can help with the pain.
• Dietary changes like reducing inflammatory foods and increasing omega 3 intake.
• Managing stress levels using techniques like meditation and breathwork, as well as gentle movement.
• Heat therapies like a warming pad, hot water bottle or heat patches can help soothe cramps and muscle tension.
• Magnesium bath salts, magnesium is wonderful for muscle relaxing and the warm bath can help ease discomfort.
• Adaptogenic herbal teas – you might find that herbs like ginger, turmeric and chamomile can help reduce inflammation and promote relaxation.

Here are some products to help support and provide relief from symptoms of Endometriosis.

Living with endometriosis can be isolating, but it important to get community support. This could be by joining support groups, or simply just allowing yourself to rest when needed. Self-care is essential for your wellbeing.

You can also reach out to charities like Endometriosis UK for support and more information. Don’t be afraid to speak to your GP to seek help too as

Do you have an experience with endometriosis you’d like to share? Please share your stories with us at hi@wowbeauty.co, we’d love to hear from you.