Endometriosis and adenomyosis are challenging gynecological conditions that can significantly impact a woman’s quality of life. While conventional treatments are usually necessary, some women may seek natural alternatives to complement their management strategies and in time may even be able to reduce reliance on conventional treatment. It is essential to consult with a healthcare provider before attempting any natural remedies to ensure they are safe and suitable for individual circumstances. With everything knowledge is key, please read my article about understanding endometriosis and adenomyosis here.
1. Gut Health:
New research is highlighting the potential causative role of bacterial overgrowth in the gut microbiome (such as SIBO) and the role of endotoxin LPS in both causing endometrial lesions and aggravating existing lesions. The connection between gut health and inflammatory conditions is large. Correcting gut dysbiosis with appropriate treatment, a good diet and stress/pshycological support becomes foundational for endometriosis/adenomyosis. You can read more about this in my articles on endometriosis and adenomyosis as well as my article on gut health.
2. Combating Estrogen Dominance:
Estrogen is the driving mechanism behind endometriosis/adenomyosis, causing the growth and development of endometrial lesions. Combatting estrogen dominance, through liver, lymph and gut support becomes the foundational for endometriosis and adenomysosis management. Read my article on estrogen dominance here
3. Anti-Inflammatory Diets:
Adopting an anti-inflammatory diet can be beneficial for women with endometriosis and adenomyosis. Focus on whole, nutrient-dense foods, such as fruits, vegetables, whole grains, plant proteins, and healthy fats. Limiting processed foods, refined sugars, and saturated fats may help reduce inflammation and alleviate symptoms. Including foods rich in omega-3 fatty acids flaxseeds, walnuts, chia seeds, algae and low mercury fatty fish can also help combat inflammation.
4. Targeted Nutrition:
Including foods and supplements rich in fibre, antioxidants, magnesium, zinc, selenium, quercetin, N-Acetyl Cystine vitamin C, Vitamin E, and vitamin D, can help reduce inflammation and improve endometriosis/adenomyosis symptoms. A food first approach is best but supplementation can be useful when necessary. Seek professional guidance and ensure adequate research to understand which supplements are best for you.
5. Herbal Supplements:
Certain herbal supplements have been traditionally used to support hormone balance and reduce inflammation and pain, potentially benefiting women with endometriosis and adenomyosis. Turmeric, Ginger, chasteberry (vitex), peppermint, chamomile, ashwaghanda are some of the most commonly studied herbs and recommended for endometriosis, adenomyosis and period pain but many other herbal treatments can be beneficial. It is crucial to use herbal supplements under the guidance of a qualified herbalist or healthcare provider.
6. Aromatherapy Abdominal Massage:
A few studies have found that aromatherapy abdominal massage utilising lavender, rose, cloves, cinnamon essential oils may be useful in reducing pain severity of endometriosis.
7. Reducing Exposure to Environmental Toxins:
Many environmental toxins are known endocrine disruptors. These toxins can mimic the effects of natural estrogen in the body, contributing to hormonal imbalances. To reduce exposure to these compounds, consider choosing organic produce and using natural, non-toxic household and personal care products. Avoiding plastic containers and opting for glass or stainless steel alternatives.
8. Exercise and Stress Management:
Regular exercise and stress-reducing techniques can have a positive impact on managing symptoms associated with these conditions. Engaging in low-impact exercises, such as walking, swimming, yoga, pilates can help improve overall well-being and reduce pelvic pain. Stress management techniques, like meditation, deep breathing exercises, or mindfulness practices, can also help alleviate emotional and physical stress, contributing to better symptom management.
9. Heat Therapy:
Applying a heating pad or warm compress to the lower abdomen during menstrual periods can help soothe pelvic pain and muscle cramps associated with endometriosis and adenomyosis. The gentle heat can provide relief and relaxation, easing discomfort. Try a science backed electronic heat pack from MyCuddly for effective targeted pain relief. Use my code Talida for 10% off.
10. Acupuncture:
Acupuncture, an ancient Chinese practice, has been found to provide pain relief for some women with endometriosis and adenomyosis. The insertion of fine needles at specific points on the body can promote blood flow, encourage hormone balance and release endorphins, helping to alleviate pain and improve well-being.
11. Castor Oil Packs:
Using castor oil packs over the lower abdomen may help reduce inflammation, cleanse the lymph and ease pelvic pain. Castor oil can also help break up endpometrial lesions with time. The warmth from the pack can improve blood circulation and promote relaxation. Read my article on castor oil benefits here.
12. Mind-Body Practices:
Mind-body practices, such as biofeedback and cognitive-behavioral therapy (CBT), can aid in managing pain and stress associated with endometriosis and adenomyosis. Biofeedback helps individuals gain awareness and control over certain body functions, including muscle tension, while CBT focuses on changing negative thought patterns and developing coping strategies.
References:
Harris, H., Chavarro, J., Malspeis, S., Willett, W., Missmer, S. (2013). Dairy-Food, Calcium, Magnesium, and Vitamin D Intake and Endometriosis: A Prospective Cohort Study. American Journal of Epidemiology, 177(5), 420–30. https://doi.org/10.1093/aje/kws247
Zheltova, A. A., Kharitonova, M. V., Iezhitsa, I. N., & Spasov, A. A. (2016). Magnesium deficiency and oxidative stress: an update. BioMedicine, 6(4), 20. https://doi.org/10.7603/s40681-016-0020-6
Balan A, Moga MA, Dima L, Dinu CG, Martinescu CC, Panait DE, et al. An Overview on the Conservative Management of Endometriosis from a Naturopathic Perspective: Phytochemicals and Medicinal Plants. Plants [Internet]. 2021;10:587. Available from: http://dx.doi.org/10.3390/plants10030587
Zhang, Y., Cao, H., Yu, Z., Peng, H. Y., & Zhang, C. J. (2013). Curcumin inhibits endometriosis endometrial cells by reducing estradiol production. Iranian journal of reproductive medicine, 11(5), 415–422.
, , , . Chrysin leads to cell death in endometriosis by regulation of endoplasmic reticulum stress and cytosolic calcium level. J Cell Physiol. 2018; 234: 2480–2490. https://doi.org/10.1002/jcp.26770
Heshmati, Akram & Dolatian, Mahrokh & Mojab, Faraz & shakeri, Nozhat & Nikkhah, Somayeh. (2016). The effect of peppermint (Mentha piperita) capsules on the severity of primary dysmenorrhea. Journal of Herbal Medicine. 6. 10.1016/j.hermed.2016.05.001.
Anastasi, E., Scaramuzzino, S., Viscardi, M. F., Viggiani, V., Piccioni, M. G., Cacciamani, L., Merlino, L., Angeloni, A., Muzii, L., & Porpora, M. G. (2023). Efficacy of N-Acetylcysteine on Endometriosis-Related Pain, Size Reduction of Ovarian Endometriomas, and Fertility Outcomes. International journal of environmental research and public health, 20(6), 4686. https://doi.org/10.3390/ijerph20064686
Negi, R., Sharma, S. K., Gaur, R., Bahadur, A., & Jelly, P. (2021). Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis. Cureus, 13(3), e13743. https://doi.org/10.7759/cureus.13743
Marzouk, T. M., El-Nemer, A. M., & Baraka, H. N. (2013). The effect of aromatherapy abdominal massage on alleviating menstrual pain in nursing students: a prospective randomized cross-over study. Evidence-based complementary and alternative medicine : eCAM, 2013, 742421. https://doi.org/10.1155/2013/742421
Yalçın Bahat, P., Ayhan, I., Üreyen Özdemir, E., İnceboz, Ü., & Oral, E. (2022). Dietary supplements for treatment of endometriosis: A review. Acta bio-medica : Atenei Parmensis, 93(1), e2022159. https://doi.org/10.23750/abm.v93i1.11237
