Summary:
To manage endometriosis symptoms and improve quality of life, consider adopting the Mediterranean diet, going gluten-free, cutting out dairy dairy-free, decreasing FODMAPs, or going vegan. Managing your stress levels, getting a good sleep at night, and reducing cigarettes or alcohol are scientifically proven to reduce inflammation in the body, improve mood, and make pain or cramping easier to cope with.
Diet and Lifestyle Changes That May Help Manage Endometriosis Symptoms
Lifestyle changes like diet and exercise won’t cure endometriosis, but they may make your symptoms more manageable. Studies and reviews from the past two decades have consistently demonstrated that making small changes to what you eat and staying active can help improve quality of life for patients.
Below, you’ll learn about some of the most common options, how they work, and what science has to say about them in plain English. We’ll also tell you what you need to know before you adopt them.
Diets and Other Nutritional Approaches
Some people with endometriosis find that food affects how they feel and try different diets to see if their symptoms improve. There’s no one diet that works for everyone, but you can explore options like these with your provider to see if they improve your symptoms.
- The Mediterranean diet is rich in fruits, vegetables, legumes, whole grains, fish, nuts, and olive oil. It specifically limits the consumption of red meat and processed foods.
- The low-FODMAP diet was originally developed for IBS, Crohn’s Disease, and other digestive disorders. FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that some people find hard to process.
- Plant-based or vegan diets are rich in fruits, vegetables, legumes, whole grains, nuts, and seeds. Some people cut out animal products, while others still consume items like eggs or cheese.
Gluten-free or dairy-free diets should only be tried if you have a diagnosed allergy or intolerance. The most important thing is to eat a balanced diet that supports your overall health.
Exercise Regimes and Routines
Science shows that staying active can help patients manage endometriosis pain, stay more positive, and just generally live a better quality of life. It’s important to find something you enjoy so you can stick with it.
Yoga
The gentle stretching, relaxation, and breathing exercises at the center of yoga may help endometriosis patients cope with their symptoms. It may be more accessible to some patients than cardio or lifting.
The Science:
- One study concluded that yoga helps with bleeding intensity, pain, and quality of life.
- Yoga’s impact on stress hormones has been shown to improve pain tolerance.
- Some people also find that practicing yoga daily helps them sleep better.
What You Need to Know:
- It’s best to work with an instructor the first few times.
- See Healthline’s list of poses for endometriosis and pelvic pain.
- Don’t push yourself. Stop or modify positions if it hurts.
Pilates
Pilates is all about building strength, flexibility, good posture, and endurance. It’s sometimes recommended for patients who have endometriosis with or without pelvic floor dysfunction.
The Science:
- One study showed that pilates reduces general symptoms like menstrual cramps.
- It may also help with other PMS-like symptoms with or without endometriosis.
- Pilates may help you stay active, which can be difficult when you have endometriosis.
What You Need to Know:
- You can find video guides for exercising at home on Physiopedia’s website.
- Doing pilates wrong may worsen some symptoms, including pelvic floor spasms.
- Speak to a pelvic floor therapist first if you have a cystocele, rectocele, or uterine prolapse.
Pelvic Floor Physical Therapy (PFPT)
Pelvic floor physiotherapy is typically recommended after childbirth or as a treatment option for patients with Pelvic Organ Prolapse (POP), but may also help reduce pelvic pain. Techniques include manual (hands-on) therapy, intentional muscle relaxation, and biofeedback.
The Science:
- PFPT helps relax tight pelvic muscles that can spasm or cause pain.
- Research supports PFPT as a treatment for chronic pelvic pain and dyspareunia (pain during sex).
- PFPT can help patients identify if tight or spasming muscles contribute to pelvic pain.
What You Need to Know:
- It’s safer to work with a licensed pelvic floor physiotherapist.
- Accessing care can be expensive if you don’t have private insurance.
- Ask your doctor or endometriosis specialist about setting up a referral.
Aerobic Activity (Walking, Swimming, Cycling)
Aerobic exercises are one of the most accessible forms of exercise on this list. You can start with what’s comfortable for you and increase the amount you get over time.
The Science:
- Regular aerobic exercise might help lower pain related to endometriosis.
- One study showed that getting enough exercise gives people more energy day-to-day.
- Women with endometriosis are up to seven times less likely to be physically active.
What You Need to Know:
- Barriers to activity like fear of pain, fatigue, and lack of support can make it harder to adopt.
- If you have a history of heart, lung, or cardiovascular problems, talk to your doctor first.
- Listening to music or audiobooks can help you stay motivated during exercise.
Other Lifestyle Changes
Diet and exercise aren’t the only lifestyle changes that patients with endo find helpful. Managing your stress, consuming less alcohol, and cutting out cigarettes helps improve overall quality of life.
Stress Management
Chronic stress raises cortisol in the body, which might worsen inflammation and muscle pain. Breathing exercises, progressive muscle relaxation (PMR), meditation, art, and therapy can help you cope.
The Science:
- People with chronic diseases (including endometriosis) deal with high levels of stress.
- One study showed a direct link between constant stress and the growth of endometriosis cysts.
- Managing stress also lowers your risk for depression, anxiety, and pelvic pain.
What You Need to Know:
- Breathing exercises and meditation can make anxiety worse in some patients.
- Stress management works best when you make it a regular part of your life.
- Staying on top of your stress is even more important when you’re in a flare.
Sleep Hygiene
Sleep is your body’s way of healing and repairing from oxidative stress, damage, and chronic illnesses, including endometriosis. Practicing good sleep hygiene can help you fall asleep faster, stay asleep longer, and sleep better.
The Science:
- Poor sleep is strongly correlated to lower quality of life and pain in people with endometriosis.
- Fears about your endometriosis getting worse and depression can cause insomnia.
- Night-time pain and insomnia must be addressed at the same time to improve this problem.
What You Need to Know:
- Some patients find melatonin helpful, but check with your doctor first about the dose.
- Taking OTC pain relievers, like acetaminophen or ibuprofen, might help with nighttime pain.
- The Sleep Foundation has helpful info on developing good sleep practices, like avoiding screens.
Reducing Cigarettes and Alcohol
Both smoking and alcohol make inflammation worse, but they can also affect your hormone levels. Cutting back or quitting will improve your overall health and may slow the progression of endometriosis.
The Science:
- Smoking is linked to higher levels of pain in people with endometriosis.
- Alcohol raises estrogen levels in the body, which can signal endometriosis lesions to grow.
- Drinking is particularly dangerous for patients who have endometrial tissue on the liver.
What You Need to Know:
- See this link to find smoking cessation programs in your province or town.
- Talk to your doctor before quitting if you drink more than 2 drinks a day or 3 times a week.
- Call 1-866-366-3667 to talk to a quit-smoking coach any time you have a craving.
Find What Works for Your Endometriosis Symptoms
Lifestyle changes like these aren’t designed to fit every patient. What works for someone else won’t necessarily work for you because every patient’s health profile is unique. Talking to your doctor is the best way to find out if strategies like these will help you manage your endometriosis without introducing risks.
For more resources, tools, and support, visit CanSAGE’s Endometriosis videos page.
Diet and Lifestyle Changes That May Help Manage Endometriosis Symptoms PDF
