Endometriosis is a common condition affecting some women. It occurs when the tissue similar to the lining of the uterus grows in other areas of the body, usually within the pelvic region. This tissue growth is influenced by hormones and can cause pain, heavy bleeding, and other symptoms that tend to follow a woman's menstrual cycle.
Medication can help, but many women may employ self-care strategies as well to manage endometriosis symptoms. Here are some of the top tips for women with endometriosis serving as self-care methods.
Use Heat
Applying heat is one of the most commonly used self-care strategies. Heat helps relax muscles, boost blood flow, and ease cramps and pain. Options include heat packs, hot water bottles, patches, or warm baths. Take care not to burn yourself. Heat patches that provide consistent warmth for up to 12 hours can be purchased from pharmacies and supermarkets.
Try using heat packs on the lower abdomen or back to target pain areas. Experiment with different heat sources and locations to find what works best for you. Consider using heat both before and during your period to prevent and treat pain.
Adjust your Diet
Some women find dietary changes help minimise symptoms. While no single diet works for everyone, a low FODMAP diet is often recommended because it can reduce bloating, cramping, diarrhoea and constipation. FODMAPs are carbohydrates that can ferment in the gut and provoke symptoms in some people.
A dietitian can help identify high FODMAP foods that may be personal triggers and should be limited. Keeping a food journal can help track which foods worsen or improve symptoms. Avoid drastic restrictions without guidance, as nutrient deficits may occur. Look for any links between your symptoms and caffeine, alcohol, or sugar intake as well.
Exercise
Exercise (counterintuitive when in pain) helps some women by releasing endorphins to relieve pain, improving circulation, and lowering oestrogen levels. Any movement helps—even just a short walk. Yoga combines exercise with meditation.
Start slow and gentle if new to exercise. Modify activities as needed on difficult days, but try to maintain some level of movement. Stretching, walking, or gentle yoga can help on bad pain days when more strenuous exercise isn't possible.
Track your Symptoms
Recording symptoms over your menstrual cycle helps identify patterns and prepare for difficult times. Downloadable apps can help track symptoms. Note connections between your symptoms, diet, activity levels, and other factors each day. Share your tracked patterns with your doctor at appointments. Keeping detailed records improves your ability to notice useful self-care interventions.
Try Meditation
Meditation and mindfulness help many women cope with the physical and mental stresses of endometriosis. Taking time to be present and notice thoughts, emotions and senses can aid pain management.
Guided meditations are available through apps, videos, and audiobooks for beginners. Even 5-10 minutes daily can make a difference. Any breathing exercises that help you relax may also ease pain.
Prioritise Rest
Good sleep is essential but can be elusive when having nighttime symptoms. Try winding down earlier, avoiding screens before bed, and keeping a regular sleep schedule. Proper rest is key to well-being. Daytime naps may also help compensate for lost nighttime sleep. Maintain good sleep hygiene habits like a cool, dark room. Make rest a priority by clearing your schedule when possible before and during your period.
Conclusion
Experiment to find what self-care suits you best. Caring for body and mind together can help manage endometriosis. If symptoms persist, consult your gynaecologist or a women's clinic in Singapore for professional advice and treatment options. Women like you can find relief from endometriosis with self-care and medical support.
References
https://www.hormones-australia.org.au/2020/10/29/6-self-care-tips-for-endometriosis/
https://www.everydayhealth.com/endometriosis/self-care-strategies/
