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Coping with a chronic condition like endometriosis isn’t easy, especially when faced with the physical and emotional challenges of flare ups.
What is a Flare Up?
An endometriosis flare up refers to a period of intensified symptoms of endometriosis. Increased pelvic pain is the most common symptom. Other symptoms include heavy menstrual bleeding, fatigue and changes in gastrointestinal symptoms including increased bloating, constipation and diarrhoea.
Flare ups can happen more or less frequently for different people and they can be triggered for different reasons. They can sometimes be linked to hormonal changes, or a change in your routine or can result after something you might have eaten. Other times they can be unpredictable and come without warning.
From debilitating pain to fatigue and emotional distress, navigating through these episodes requires patience, self-care, and support. If you have endometriosis and you're experiencing a flare up, here are some tips to help you find relief and manage your symptoms.
Tips to Manage Endometriosis Flare Ups
Listen to your body: Pay close attention to what your body is telling you. If you feel a flare up coming on, take the time to rest and prioritise self-care. Pushing yourself too hard can exacerbate symptoms and prolong recovery.
Eat lots of anti-inflammatory foods: Ongoing studies strongly suggest that a Mediterranean style, anti-inflammatory diet can help reduce inflammation, regulate oestrogen levels and help improve symptoms and reduce flare ups (1). This means eating lots of fruits, vegetables, whole grains, healthy fats, and lean proteins. You can find more about this way of eating by downloading my free Endo Ebook here.
Limit inflammatory foods: Some foods can trigger inflammation and worsen endometriosis symptoms. Being mindful of your intake of processed foods, saturated and trans fats, red meat, caffeine and alcohol may help to reduce your flare ups (2).
Try some gentle exercise: While rigorous exercise may not be feasible during a flare-up, gentle movement such as walking, yoga, or stretching can help alleviate pain and improve your mood by releasing endorphins. Listen to your body and choose activities that feel comfortable for you.
Stay hydrated: Drinking plenty of water can help reduce bloating and inflammation associated with endometriosis. Aim to stay hydrated throughout the day, and limit your intake of caffeine and alcohol, which can exacerbate symptoms.
Try heat therapy: Applying heat to the lower abdomen, back or thighs can provide significant relief from pain and menstrual cramps. Use a heating pad or a hot water bottle for soothing comfort.
Find some pain relief: Over-the-counter pain relievers such as ibuprofen can help alleviate discomfort during a flare up. If these don't provide adequate relief, talk to your healthcare provider about prescription pain medications or other options such as a TENS machine (3).
Find ways to relax: Stress can exacerbate pain and discomfort associated with endometriosis. Incorporate relaxation techniques such as deep breathing, meditation, or mindfulness to help manage stress levels and promote emotional well-being.
Enjoy some herbal teas: Herbal teas can be a supportive complementary approach for managing symptoms of endometriosis due to their potential anti-inflammatory, antispasmodic, and analgesic properties. Some herbal teas that may help alleviate symptoms include chamomile, peppermint, ginger and turmeric teas (4).
Ask about your medication options: Hormone treatment aims to limit oestrogen production in your body, as oestrogen encourages endometriosis tissue to grow and shed. If you're on hormonal medications or birth control to manage endometriosis symptoms, ensure you're taking them as prescribed. Discuss any concerns or changes in symptoms with your healthcare provider (5).
If you’re looking for more personalised support, you can contact me to book your free 20-minute Discovery Call, or you can also email me here: laura@nurture-for-life.com
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