Endometriosis Support Quick Sheet
What worked, what didn't, and what to try — endometriosis is complex, and every body is different.
This quick sheet is for educational purposes only and is not medical advice. Always consult your doctor or qualified healthcare practitioner before making any changes to your health routine, diet, supplements, or treatment plan.
Endometriosis is one of the most complicated chronic conditions to navigate. This sheet condenses what helped — diet, movement, supplements, stress, and surgery considerations — so you can try what resonates and see what works for your body.
There is no one-size-fits-all with endo. These are tools that worked for one person — use them as a starting point and listen to your body.
Diet & Nutrition
- Cut all forms of inflammation — Reducing red meat, excess chocolate, and coffee in the week before your period can help — they're high-histamine foods that add to the inflammatory load. A low-FODMAP diet and cutting histamine-producing foods before your period can further reduce flare-ups.
- Limit carbs, sugar & seed oils — Sugar and carbs (which we crave before our period) made pain worse. Processed foods, fast foods, seed oils, and fried foods all signal 'fire' to inflamed ovaries.
- Load up on vegetables, herbs & dark leafy greens — These support liver detoxification and drainage.
- Drink lots of water — A must — it helps remove toxins (including excess estrogen) and supports lymph drainage.
Movement & Body Care
- Consistent, gentle exercise — not over-exercising — HIIT and over-walking (miles a day) made things worse. Yoga and light Pilates helped most — they relax and loosen muscles without over-stressing the body.
- Gentle stomach massages — Helpful for gut mobility (which would seize up). Massages with menthol or peppermint oil felt good on the lower abdomen.
- Castor oil packs — With consistent use, castor oil helps lower the inflammation load — another tool alongside everything else.
Supplements & Hormone Support
- BHRT progesterone oil (topical) — Applied directly to the skin, taken regularly for about three weeks between periods. Helps regulate and offset estrogen dominance.
- A strong daily women's multi — Some prenatals and women's 50+ formulas have higher dosages — those struggling with endo are often deeply deficient and may need the extra support.
- High-dose, high-quality curcumin — When pain is bad, curcumin helps get through it. Don't try to power through — let yourself rest.
Lifestyle & Stress
- Reduce stress — repeatedly — Every time stress was high and a period was late, a more painful period followed. Stress is one of the biggest drivers.
- Keep a steady daily & weekly schedule — Regular meal times, regular sleep hours, regular exercise — rhythm calms the body.
- Limit screen & EMF exposure — Long hours on a computer screen contributed to inflammation, immune suppression, and pain. EMFs and screen frequencies can be a hidden stressor.
- Use heating pads for pain — When pain flares, heat helps — and rest is essential.
When Surgery Is the Right Call
Surgery is a valid option when you've tried everything else and nothing is working.
- Choose excision surgery — not ablation — Excision is the gold standard. Ablation creates scar tissue and can damage surrounding tissues. Find a practitioner skilled in laparoscopic excision surgery.
- Educate yourself first — The book 'The Doctor Will See You Now' by a top endo specialist is a great starting point. The Facebook group 'Nancy's Nook' has up-to-date information and a list of Nancy Nook-approved excision surgeons.
Endometriosis is a journey of listening to your body. Reduce inflammation, reduce stress, and advocate for yourself — especially if surgery becomes necessary.