4 formas saludables de prosperar con endometriosis

Living with endometriosis can be challenging—but it doesn’t have to define your life. With the right self-care, lifestyle habits and support, it’s possible to manage symptoms and feel like yourself again. Here are some practical ways to help you thrive with endometriosis.

¿Qué es la endometriosis?

Roughly 10-15% of women in their reproductive years are living with endometriosis, a complex, chronic inflammatory condition that happens when cells that usually line the inside of your uterus grow outside the uterus. With no place to go, the displaced tissue attaches to other parts of the body, most often in the pelvis or lower abdomen, leading to inflammation, swelling and sometimes scar tissue in the affected areas.

Common symptoms of endometriosis include:

• Dolor pélvico
• Flujo menstrual anormal o abundante
• Dolor durante las relaciones sexuales
• Trastornos intestinales y urinarios
• Náuseas y vómitos
• Fatiga cronica
• Infertilidad o dificultades para quedar embarazada

4 endometriosis self-care tips 

Living with endometriosis can be challenging, but your lifestyle can make a big difference in how you feel. Along with partnering with your OBGYN to manage endometriosis through traditional treatments, such as hormone therapy, there are other steps you can take to help relieve your symptoms.

Try these four self-care strategies to help you feel your best.

1. Mantener una dieta saludable

There is still much to learn, but research increasingly shows that eating foods that fight inflammation and balance estrogen levels can help reduce your endometriosis symptoms. Studies show that women who include more fruits and veggies in their diet have a 40% reduced risk of endometriosis.

Incorporating these foods may help lower your inflammation load:

• Un montón de frutas y verduras coloridas ricas en antioxidantes.
• Ácidos grasos omega-3 que se encuentran en ciertos aceites de pescado, aguacate, nueces, semillas y plantas, como la linaza y la canola
• Fibra dietética a través de frutas, verduras y cereales integrales
• Foods that contain minerals like magnesium and zinc to help relax your muscles and regulate your menstrual cycle

It's just as important to understand what foods can raise your inflammation and estrogen levels. Among the foods you should try to limit are:

• Added sugars (found in cake, cookies, candies, sodas and many processed foods)
• Sándwich de carnes y perritos calientes
• Mantequilla, leche entera y queso con grasa entera
• Comidas fritas, procesadas y rápidas
• Carne roja grasa
• Tocino
• Salchicha
• Piel de ave
• Alcohol
• Bebidas azucaradas
• CAFEÍNA

Stress can negate the benefits of healthy foods, so don’t get hung up on rigid, restrictive eating. Focus on balance and a variety of proteins, fruits, veggies, whole grains, nuts and seeds—a prescription for healthy living.

2. Romper un sudor

You may not feel like moving when you're hit with pelvic discomfort, but regular exercise often does wonders to ease the pain, reduce estrogen production, improve mood, reduce depression and anxiety, and support the regular sleep you need.

Comience con ejercicios de bajo a moderado impacto como nadar, andar en bicicleta y caminar a paso ligero, aumentando gradualmente la intensidad y la frecuencia según lo permita su cuerpo.

Pelvic floor physical therapy may also help ease the symptoms of endometriosis by helping to relax and improve the function, strength and flexibility of your pelvic floor muscles.

3. Reduce el estres

Stress can exacerbate pain, so anything that relaxes you, like a warm bath, heating pad, reading or listening to music, may help provide relief. Try tapping into acupuncture, massage, yoga, mindfulness, meditation or other stress-relieving strategies to calm your mind and body.

4. buscar apoyo

Living with the chronic flare-ups of endometriosis can also take its toll on your mental well-being and place stress on your relationships. Don't be afraid to seek support if you need someone to talk to. Your doctor can refer you to a trained counselor and provide information on local support groups to help you connect with others who can relate to your journey living with endometriosis.

Keep in mind that there’s no one-size-fits-all solution for living with endometriosis, so you may have to try different strategies to find what works for you—but you don't have to do it alone.

Looking for endometriosis support you can trust? Speak to an OBGYN today.