Endometriosis occurs when tissue similar to the lining of the uterus (the endometrium) begins growing in places outside the uterus - such as the ovaries, fallopian tubes, or the pelvic lining. This complex condition affects roughly 1 in 10 women in the UK alone.
Because these displaced patches still respond to hormonal changes, they can thicken, break down and bleed, but the body can’t always get rid of the material. That leads to inflammation, pain, scar-tissue and adhesions (where organs stick together).
Symptoms of Endometriosis
While everyone's experience is different, some of the more common symptoms of endometriosis include:
- Painful menstrual cramps (often worse than a typical period)
- Chronic pelvic pain
- Pain during or after sex
- Painful urination or bowel movements
- Low energy & fatigue
- Changes in bowel habits
- Fertility issues
- Inflammation & bloating
As these symptoms can often overlap with other conditions, endometriosis is frequently misdiagnosed. In the UK, diagnosis takes on average up to 9 years - much is to be done to reduce this time.
Managing Endometriosis
At present, there is no known cure for endometriosis. However, many women find that a combination of approaches helps them manage symptoms, improve quality of life, and reduce flare-ups. What works will differ from person to person. The key is a personalised support plan, and working closely with your healthcare provider.
Medical treatments often include pain relief, hormone therapies, and in some cases, surgery such as laparoscopy to remove visible endometrial tissue. While surgery can provide relief for many, it doesn’t always address the underlying issue - the tissue can sometimes regrow or persist, meaning symptoms may return over time. Because of this, many women choose to complement medical care with supportive lifestyle and nutrition changes that help reduce inflammation and promote overall wellbeing.
Here are some holistic approaches that many find helpful
1. Anti-inflammatory diet
As endometriosis involves inflammation, shifting your diet in ways that avoids inflammation can be beneficial. Some practical tips:
- Include more foods that are rich in omega-3 fatty acids (like salmon, flaxseeds, walnuts) which are known to have anti-inflammatory properties.
- Aim to eat as many colourful foods as possible - fruits and vegetables such as berries, leafy greens and sweet potatoes are rich in antioxidants and polyphenals
- Choose whole grains over refined grains where possible
- Aim to reduce intake of processed foods, refined sugars and trans fats which can promote inflammation
2. Reduce caffeine & alcohol
While it’s certainly fine to enjoy a coffee or drink occasionally, for some women with endometriosis, moderating caffeine and alcohol may give added benefit.
-
Caffeine can sometimes influence hormone levels or enhance certain pain responses, so reducing intake (or switching to lower-caffeine / decaf options) during flare-ups may help.
-
Alcohol may increase inflammation or affect liver processing of hormones - limiting drinks may support symptoms.
-
Listening to your body: some women notice that during heavy symptom phases, cutting back on caffeine/alcohol helps. Others may tolerate moderate amounts fine. The important thing is being aware of your own responses.
3. Targeted nutritional supplements
Because endometriosis affects many systems, some women choose nutritional supplements as part of their support plan. These might include nutrients that support hormone balance, immune health or antioxidant activity.
We’re proud to introduce Endo+ - a supplement developed in collaboration with Carla Cressy, founder of the Endometriosis Foundation. While it’s not a cure, Endo+ has been designed to naturally support symptoms of endometriosis such as inflammation, low energy, immune health and protection against oxidative stress.
Through all sales of Endo+, we donate £1 per pack to The Endometriosis Foundation to help fund vital advocacy, research and support services.
Finding what works for you
Living with endometriosis is deeply personal - what helps one woman may not help another in the same way. Some women rely primarily on medical treatments (such as hormonal therapies or surgery) while others pair these with lifestyle and nutrition strategies.
If you suspect you might have endometriosis (or have already been diagnosed), it’s worth keeping a symptom diary, noting patterns related to diet, periods, pain, bowel/bladder function, mood and energy. Over time this can help both you and your healthcare provider see what works. For further support, visit The Endometriosis Foundation for guides on how to navigate symptoms, diagnosis and support groups.