March is Endometriosis Awareness Month—a time to shine a light on a condition that affects 1 in 7 women. In this article, I’ll explore how to recognize the signs of this disease which often goes undiagnosed for years, along with the smart dietary choices and simple lifestyle tweaks that can empower those living with endometriosis feel their best.

Getting to Know Endometriosis
Endometriosis isn’t just about “oestrogen dominance” as we once thought, it’s a bit more complicated. It is a complex, multifactorial disease. Modern research shows that endometriosis is a chronic inflammatory condition, where under the influence of oestrogen, tissue similar starts to grow outside the uterus (like the bowels and/or ovaries) in places it shouldn’t grow. This misplaced tissue can lead to inflammation, scarring and painful cysts that affect daily life in many ways. This tissue formation can disrupt digestive health, block fallopian tubes, lead to pelvic pain, painful and heavy periods monthly and pain during and before and after sex. Signs of endometriosis include:

• Pelvic pain 
• Painful periods
• Bloating before and during the menstrual cycle 
• Fatigue or low energy, especially around your period
• Discomfort during bowel movements 
• Digestive problems like IBS (and in some cases IBDs)
• Infertility
• Pain during and after sex 
• Heavy bleeding or irregular bleeding  
• Bleeding longer than normal 
• Pain when passing stool 

 
The Gut Connection
Did you know your gut plays a crucial role in managing endometriosis? Emerging studies have found that women with endometriosis often have differences in their gut microbiome including reduced gut microbial diversity, a shift in the types of bacteria present, and an increase in those that can cause inflammation. These changes can impact the immune system, increase inflammation, and lead to issues like “leaky gut”, which can cause bloating, discomfort, irregular bowel movements and constipation. 


Taking balanced approach to endometriosis management
Living with endometriosis can sometimes feel overwhelming- missed days of work, bed-bound moments, and reliance on anti-inflammatory meds can take their toll. But there’s hope, a balanced, holistic approach that includes both medical care and lifestyle tweaks can empower you to reclaim your vitality. Here’s how:

• Soothing Inflammation - A nutrient rich diet can help ease chronic inflammation.
• Boosting Your Immune System - A balanced plate supports your body’s natural defenses.
• Balancing Hormones - Foods that enhance oestrogen metabolism can promote hormonal harmony.
• Nurturing Gut Health -  High fiber foods help feed a healthy gut microbiome and support digestion.
• Stabilising Energy Levels -  Correcting nutritional deficiencies can help you feel more energised every day.
• Easing Discomfort- A supportive nervous system is key to managing pain and inflammation. 

So what should you start adding to your shopping list to support your body?
 
Omega 3 rich foods - High in essential fatty acids and known for their anti-inflammatory properties these are particularly beneficial for endometriosis management and dealing with the chronic inflammation associated with it. Incorporating foods rich in omega 3 may assist in pain reduction, nervous system support and immune health - start with salmon, trout, sardines and some plant-based options like hemp seeds and chia seeds.
 
Dark Leafy Greens - These foods are loaded with B vitamins, iron, magnesium, vitamin C and other antioxidants that support the body’s natural detoxification processes and hormonal balance. These nutrients support smooth muscle relaxation, neurotransmitter production, the reduction of oxidative stress and increase fibre for elimination of excess hormones, potentially easing some symptoms. Vegetables such as spinach and kale are delicious combined with nourishing olive oil in a salad. 
 
Brocolli- This food is a true powerhouse bioactive compounds such as indole-3-carbinol. This compound supports oestrogen metabolism and detoxification, which is particularly important for those with endometriosis. By helping to moderate oestrogen levels, broccoli can help with the hormonal equilibrium in the body and supporting the liver.
 
Wholegrains- We’re talking quinoa and brown rice that are loaded with dietary fibre to feed the gut microbiome and improve digestive health through promoting short chain fatty acid production and the immune system. A high fiber diet can also aid in the elimination of excess oestrogen to reduce inflammation and the risk of the development of lesions. 
 
Blueberries - Blueberries or blackberries are rich in anthycyanins, which are antioxidants that neutralise free radicals and reduce oxidative stress. By incorporating these into your daily routine you are providing your body with nutrients that fight inflammation and may assist with reducing pain.
 
Remember: Before adding any new supplements to your routine, it’s best to get personalised advice from a qualified nutritionist.


Lifestyle Choices for a Calmer Mind and Body
Alongside diet, nurturing your lifestyle can be a game changer for managing endometriosis. Here are a few simple and easy to implement practices you can work into your every day to help you feel more balanced:

• Legs Up Against the Wall: Try this relaxing position before bed to soothe your body. Lie with your back on the ground and your legs up the wall so they are at a 90degree angle- this will activate your parasympathetic nervous system and put you into a state of ‘rest and digest’.
• Reconnect with Nature: Enjoy barefoot walks on the sand or grass—nature’s massage for your nerves.
• Embrace Breathwork: Just 5–10 minutes of deep breathing throughout your day can work wonders. Try breathing in for 4, holding for 4, out for 4 and hold for 4.
• Flow with Yoga: Combine movement and mindful breathing to ease stress and promote relaxation. Yin can be a great option for gentle yoga and breathing especially at times you are experiencing discomfort and your body needs extra love and compassion.

A Journey to Better Management of Endometriosis 
Managing endometriosis is a journey and a commitment to self-care, medical intervention where needed, diet and lifestyle choices. With the right blend of nourishing foods, gentle movement, and supportive practices, you can work to reduce pain, enhance gut health, and boost your overall energy and vitality.
 
As a nutritionist who is truly passionate about holistic wellness and works with many women, I’ve witnessed the transformation that comes from a personalised nutrition approach. If you’re ready to start, why not start adding these foods and integrating these lifestyle tips to your daily routine.
 
 
 
Want more articles like this one as well as What's New, What's On, and What's Hot in the world of wellness? Sign up to receive our Weekly Wrap for a curated selection of the latest and greatest each week. You can also check out these other women’s health articles- Harmonising training with your menstrual cycle: a holistic approach and Getting to know the phases of your menstrual cycle and your guide to cyclical living.