I know endometriosis is really hard, and I want to share some things that have helped me—not as a medical prescription, but as my own experience, my own journey. I want you to feel like I’m sitting next to you, talking about what’s worked in my life, and maybe some of it can help you too.
People often say the only way to handle endometriosis pain is through hormonal pills. But I’ve learned, by being my own experimental subject, that there are small, natural ways to support our bodies and ease symptoms. I’m a PhD student, so noticing subtle changes is something I’m trained to do—and it made me more aware of what worked for me.
One of the biggest problems with endometriosis is inflammation. I wondered: what if olive oil could help? I read that it has very high antioxidant capacity, which might reduce inflammation (Covas, 2007). I started drinking about four tablespoons a day, religiously, for three months. And you know what? My bleeding was lighter, and my cramps were less intense. Even though studies haven’t tested endometriosis patients specifically, I think personal experience is valid—our bodies are our own laboratories.
I also started thinking about our microbiome. Some studies show changes in the vaginal microbiota in endometriosis patients (Ata et al., 2019). Our gut and vaginal bacteria are tiny little friends that play huge roles in our health. If our digestion is slow, estrogen can be reabsorbed, worsening symptoms. Gut bacteria can even travel to the vagina and cause infections. Sounds crazy, right? But bacteria like E. coli can move across perineal skin because it’s a warm, moist environment, and slowly reach the vaginal entrance.
Here’s what helped me keep my gut healthy:
- Cutting down sugar, because it feeds the bad bacteria and hurts the good ones.
- Avoiding processed foods with strange ingredients—I stick to things I recognize.
- Being mindful of high-histamine foods, which for sensitive people can worsen inflammation and pain.
- Eating inulin and resistant starch, which feed our gut friends, Bifidobacteria and Lactobacilli (Slavin, 2013). Frozen and reheated starchy foods work great.
- Exercising regularly, even when I felt pain. Swimming, yoga, jogging, pilates, or gym exercises—whatever you can do. It helps digestion, mood, and hormone balance. I promise, moving a little made a big difference.
Some compounds also helped me:
- DIM (Diindolylmethane): Found in broccoli, cauliflower, kale, and Brussels sprouts, it helps convert estrogen into a less aggressive form (Bradlow et al., 1991). I noticed fewer PMS symptoms and better sleep.
- Vitamin B6: Supports progesterone and neurotransmitters, which helps balance estrogen, reduce inflammation, and improve mood (Miller et al., 2005).
- Chasteberry (Vitex agnus-castus): Helps increase progesterone, regulating cycles and reducing pain. It should not be mixed with hormonal therapy or used in pregnancy without supervision. Now, after making lifestyle changes, my body tolerates it better.
Diet-wise:
- Dairy: If tolerated, it can provide anti-inflammatory fatty acids like CLA, omega-3s, and butyric acid. Avoid high-fat, high-sugar, or processed dairy if sensitive.
- Soy: Pure soy milk or moderate tofu intake can provide weak estrogens that compete with stronger ones, potentially reducing endometriosis stimulation (Messina, 2010). Avoid ultraprocessed soy.
Finally, I want to talk about love and emotional care. Supportive friends, family, or a partner, along with meditation or mindfulness, can make pain feel lighter and bring calmness (Zeidan et al., 2015). Feeling supported and peaceful is a real part of healing.
I want you to know: you are not alone. Small, consistent changes in lifestyle, diet, and emotional care can make a difference. We’re all in this together, and sharing what works for me is my way of reaching out to you.
References:
- Covas, M. I. (2007). Olive oil and the cardiovascular system. Pharmacological Research, 55(3), 175–186.
- Ata, B., et al. (2019). The vaginal microbiome: A new player in endometriosis. Frontiers in Cellular and Infection Microbiology, 9, 118.
- Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435.
- Bradlow, H. L., et al. (1991). Effects of indole-3-carbinol on estrogen metabolism in women. Cancer Epidemiology, Biomarkers & Prevention, 1(3), 209–214.
- Miller, A. L., et al. (2005). The role of vitamin B6 in supporting healthy mood and hormone balance. Alternative Medicine Review, 10(2), 122–138.
- Messina, M. (2010). Insights gained from 20 years of soy research. The Journal of Nutrition, 140(12), 2289S–2295S.
- Zeidan, F., et al. (2015). Mindfulness meditation-based pain relief: Mechanisms and clinical implications. Psychosomatic Medicine, 77(1), 71–85.
Nazly Martin
PhD student of animal science and endometriosis warrior and advocate.
