Healthy lifestyle

For women with endometriosis, making some simple lifestyle changes can be very helpful in managing the condition.  These may include increasing physical activity, healthy eating, getting adequate rest or managing stress. Counselling may also be necessary to help support you.  

Healthy eating

Having the right balance of daily nutrients is essential for everyone as it helps to improve our overall health.  For women with endometriosis it may also help to increase:

• Ability to tolerate medical treatments

• Ability to cope with any treatment side effects

• Energy levels and cognitive function
  

Nutrition tips

Eat plenty of soluble fibre, such as two to three dessert spoons of a mix of sunflower seeds and pepitas (pumpkin seeds) added to breakfast or in yoghurt

• Increase good fats and oils to help with pain, like olive and flaxseed oils, avocados, pine nuts, pistachio nuts, peanuts and sesame seeds

• Have fish, such as sardines and salmon at least three times per week.

• Include raw seeds and nuts

• Decrease 'bad fats' by trimming meat and skin; avoid hidden fats in cakes, pastries, milk chocolate and coconut milk.

• Consume low-fat dairy

• Eat vegetables from the 'cabbage family' (broccoli, cauliflower, bok choy, brussel sprouts, cabbage)
  
  

For more information see the fact sheets  Healthy Eating 81.94 Kb and   Nutritional Tips 68.22 Kb

Physical activity

Being active on a regular basis is important for wellbeing and preventing heart disease.  The recommended amount is 20-30 minutes, three to four times a week.  If you have not exercised recently you should begin with smaller amounts and gradually build up as your fitness improves. For more information see the Physical Activity fact sheet

Rest

Having enough sleep every night, and relaxing for at least 20 minutes a day will help your immune system function at its best.

For more information see the fact sheet  Women and Sleep 119.95 Kb

Stress Management

Positive thinking, managing time, keeping motivated and relaxation will help you to cope with stress, which many women experience when living with endometriosis. Seeking help from a psychologist or counsellor may be helpful.

For more information stress management see Stress on the Health for Women website

Content Updated March 06, 2008