A Letter To The Girl Newly Diagnosed With Endometriosis

Within months, the gut-wrenching, curl-up-in-a-ball cramps, headaches, GI issues and brain fog started. I begged my mom to give me a pill to make this end forever.

I was a dancer. Manoeuvring what to wear became difficult. It was embarrassing wearing my tight fitted leotard with the bloating visible from all the inflammation.

Fast forward to my 20’s, the work meetings were the worst. Long winded bosses while I prayed my tampon did not leak and hoped the anti-inflammatory would kick in soon, all while pretending not to be distracted.

Why didn’t we talk about our pain?

It wasn’t until I wanted kids that the full impact of this thing hit me like a truck. Turns out, it wasn’t just “bad periods.” It was a full-time job trying to conceive, research, advocate for myself, and fight for the care I deserved.

The good news is we have come a long way since the 90’s in managing the symptoms and impacts of endometriosis. I am lucky to have two amazing kids, however the road to this point was not easy or mapped out for me. Endometriosis is a tricky condition that is different for everybody.

Demand the care you deserve. You’re not alone in this fight. There’s a whole army of us out here!

Steps to Take Back Control

Managing endometriosis isn’t easy, but there are actionable steps you can take to regain some power over your health:

1.    Eat an Anti-Inflammatory Diet [1]

Nutrition plays a significant role in managing endometriosis symptoms. Some foods can ease inflammation and reduce pain during flare-ups:

•       Turmeric: Add this anti-inflammatory powerhouse to tea or almond milk. [2]

•       Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium, which can support with muscle cramps. [3]

•       Omega-3 Fatty Acids: Found in salmon, walnuts, and chia seeds, these fats support inflammatory processes. [4]

•       Berries and Citrus Fruits: Packed with antioxidants to strengthen your body’s defenses. [5]

2.    Supplements [6, 7, 8]

Certain supplemental ingredients are gaining attention in conversations around endometriosis support. Ingredients such as ginger, N-acetyl cysteine (NAC), and palmitoylethanolamide (PEA) are being explored for their potential roles in inflammatory balance, oxidative stress support, and pain modulation within the body. While research is still evolving, many practitioners now incorporate these types of ingredients as part of a broader, individualized support plan alongside nutrition and lifestyle approaches.

3.    Heat [9]

Heat therapy is one of the most commonly used non-pharmacological tools for managing endometriosis-related pelvic pain. Research suggests that applying heat to the lower abdomen may help relax pelvic muscles, improve blood flow, and reduce pain signals, which can provide temporary relief from cramping and pelvic discomfort associated with endometriosis.

Some studies have even found that heat can offer pain relief comparable to certain over-the-counter medications for menstrual pain, making it a simple and accessible supportive strategy for many individuals living with chronic pelvic pain.

4.    Physical & Manual Therapies

Beyond heat, a range of physical and manual approaches can support pain management and improve daily function. A 2025 systematic review and meta-analysis found that physical rehabilitation, including therapeutic exercise and manual therapy-based interventions, produced significant improvements in pain and quality of life in people with endometriosis. [10]

•       TENS (Transcutaneous Electrical Nerve Stimulation): A portable, non-invasive device that delivers gentle electrical pulses through pads placed on the skin. Studies have shown improvements in chronic pelvic pain and quality of life as a complementary tool for endometriosis-related pain. [11]

•       Gentle Movement: Low-impact activities such as walking, swimming, Pilates, and yoga can reduce pain, regulate inflammation, and support mental health. A systematic review of randomized controlled trials found that physical activity significantly improved both physical and psychological symptoms in women with endometriosis. [12]

•       Arvigo Massage: An external abdominal massage technique derived from traditional Maya healing practices, Arvigo massage is believed to support pelvic circulation, improve alignment of pelvic and abdominal organs, and assist with the release of adhesions. While formal clinical evidence remains limited, many practitioners incorporate it into a broader pelvic health plan.

5.    Pelvic Floor Physiotherapy [13]

Pelvic floor physiotherapy is another supportive tool that many individuals with endometriosis find helpful as part of a comprehensive care plan. Chronic pelvic pain can sometimes contribute to tension, guarding, and dysfunction within the pelvic floor muscles, which may worsen discomfort over time.

Pelvic physiotherapists work to help improve muscle tension, mobility, pain patterns, posture, and nervous system regulation through individualized treatment approaches. For many people, this becomes an important part of feeling more connected to and supported in their body again.

6.    Mind-Body & Mental Health Support

Living with a chronic pain condition like endometriosis takes a real toll on mental and emotional wellbeing. A growing body of research supports addressing this side of the disease alongside the physical.

•       Acupuncture: A 2024 systematic review and meta-analysis found that acupuncture significantly reduced pain severity in people with endometriosis-related pain and improved response rates compared to controls. [14]

•       Mindfulness & Meditation: Mindfulness-based interventions have shown significant and lasting effects on pain levels, wellbeing, and daily functionality in people with endometriosis, with some studies showing benefits maintained years after the intervention. [15]

•       Counseling & Psychotherapy: Psychological approaches including cognitive behavioural therapy (CBT), self-care counselling, and psychotherapy have shown promise in improving quality of life, reducing anxiety and depression, and building pain coping strategies for people with endometriosis. [16]

7.    Plan for Fertility – Your Way [17]

For some individuals with endometriosis, thinking about fertility can feel overwhelming, but it’s important to remember that fertility journeys are highly individual.

Research shows that while endometriosis can be associated with challenges related to ovulation, inflammation, and implantation, many people with endometriosis are still able to conceive naturally or with additional support when needed.

Having open conversations with a healthcare provider early on can help individuals better understand their options, timelines, and what proactive fertility planning may look like for them.

8.    Advocate for Your Care

Endometriosis symptoms are often minimized or dismissed, which can leave many people feeling unheard or discouraged during their healthcare journey.

Advocating for your own care may look like tracking symptoms, asking questions, seeking second opinions when necessary, and working with healthcare providers who take your concerns seriously.

Your pain and experiences deserve attention, and feeling informed and supported can make a meaningful difference when navigating a chronic condition like endometriosis.

You’re Not Alone

You are not alone. You are part of a larger community building awareness and advocating for better and sooner treatment options.

It is no longer acceptable for women to quietly exit from their life for a week each month in order to manage this condition.

There are options for you to take control now as well as plan for the future.

References

1. 1. Barnard, Neal D., et al. ‘Nutrition in the Prevention and Treatment of Endometriosis: A Review’. Frontiers in Nutrition, vol. 10, Feb. 2023, p. 1089891. https://doi.org/10.3389/fnut.2023.1089891. 
2. 2. El-Saadony, Mohamed T., et al. ‘Impacts of Turmeric and Its Principal Bioactive Curcumin on Human Health’. Frontiers in Nutrition, vol. 9, Jan. 2023, p. 1040259. https://doi.org/10.3389/fnut.2022.1040259. 
3. 3. Fatima, Ghizal, et al. ‘Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases’. Cureus, Oct. 2024. https://doi.org/10.7759/cureus.71392. 
4. 4. Zivkovic, Angela M., et al. ‘Dietary Omega-3 Fatty Acids Aid in the Modulation of Inflammation and Metabolic Health’. California Agriculture, vol. 65, no. 3, July 2011, pp. 106–11. https://doi.org/10.3733/ca.v065n03p106. 
5. 5. Maqsood, Sammra, et al. ‘Fruit-Based Diet and Gut Health: A Review’. Food Science & Nutrition, vol. 13, no. 5, May 2025, p. e70159. https://doi.org/10.1002/fsn3.70159. 
6. 6. Chen, Cong X., et al. ‘Efficacy of Oral Ginger (Zingiber officinale) for Dysmenorrhea: A Systematic Review and Meta-Analysis’. Evidence-Based Complementary and Alternative Medicine, vol. 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC4871956/. 
7. 7. Porpora, Maria Grazia, et al. ‘A Promise in the Treatment of Endometriosis: An Observational Cohort Study on Ovarian Endometrioma Reduction by N-Acetylcysteine’. Evidence-Based Complementary and Alternative Medicine, 2013. https://doi.org/10.1155/2013/240702. 
8. 8. Stochino Loi, E., et al. ‘Effect of Ultramicronized-Palmitoylethanolamide and Co-Micronized Palmitoylethanolamide/Polydatin on Chronic Pelvic Pain and Quality of Life in Endometriosis Patients: An Open-Label Pilot Study’. International Journal of Women’s Health, vol. 11, 2019, pp. 443–449. https://doi.org/10.2147/IJWH.S204603. 
9. 9. Armour, Mike, et al. ‘Self-Management Strategies amongst Australian Women with Endometriosis: A National Online Survey’. BMC Complementary and Alternative Medicine, vol. 19, no. 1, Dec. 2019, p. 17. https://doi.org/10.1186/s12906-019-2431-x. 
10. 10. Sobhani, Marzieh, et al. ‘Impact of Physical Rehabilitation on Endometriosis and Adenomyosis-Related Symptoms: A Systematic Review and Meta-Analysis’. Journal of Clinical Medicine, 2025. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12692515/. 
11. 11. Mira, Tatiana A. A., et al. ‘Effectiveness of Complementary Pain Treatment for Women with Deep Endometriosis through Transcutaneous Electrical Nerve Stimulation (TENS): Randomized Controlled Trial’. European Journal of Obstetrics & Gynecology and Reproductive Biology, vol. 194, 2015, pp. 1–6. https://doi.org/10.1016/j.ejogrb.2015.07.001. 
12. 12. Liu, Xinghui, et al. ‘The Effectiveness and Safety of Physical Activity and Exercise on Women with Endometriosis: A Systematic Review and Meta-Analysis’. PLOS ONE, 2025. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11824993/. 
13. 13. Can, Gökçe, et al. ‘Physiotherapy for Endometriosis-Associated Pelvic Pain: A Systematic Review and Meta-Analysis’. Pain Medicine, July 2025. https://doi.org/10.1093/pm/pnaf083. 
14. 14. Chen, Cong, et al. ‘Acupuncture for Clinical Improvement of Endometriosis-Related Pain: A Systematic Review and Meta-Analysis’. Archives of Gynecology and Obstetrics, vol. 310, no. 4, Oct. 2024, pp. 2101–2114. https://doi.org/10.1007/s00404-024-07675-z. 
15. 15. Kold, M., et al. ‘Mindfulness-Based Psychological Intervention for Coping with Pain in Endometriosis’. Acta Obstetricia et Gynecologica Scandinavica, 2012. Referenced in: Perez-Herrezuelo, Irene, et al. ‘Cognitive Behavioral Therapy in Endometriosis, Psychological Based Intervention: A Systematic Review’. International Journal of Environmental Research and Public Health, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9948268/. 
16. 16. Fernandez-Jimenez, M. C., et al. ‘Effectiveness of Psychological Interventions in Endometriosis: A Systematic Review with Meta-Analysis’. Frontiers in Psychology, vol. 15, 2024. https://doi.org/10.3389/fpsyg.2024.1457842. 

17. Llarena, Natalia C., et al. ‘Fertility Preservation in Women With Endometriosis’. Clinical Medicine Insights: Reproductive Health, vol. 13, Jan. 2019, p. 1179558119873386. https://doi.org/10.1177/1179558119873386.