Endometriosis symptoms can be quite severe and painful. Understand the causes of endometriosis and choose a suitable treatment for endometriosis.

Self Care for Endometriosis Symptoms | Meri Sehat

Living With Endometriosis: Self-Care 101

Introduction

<p dir="ltr">While the definition of self-care might vary from person to person, the bottom line is that it gets the job done. Different people undertake different self-care practices. For some self-care can include a day spent watching Netflix in their pajamas; for others, it might mean going for a run. Indulging in activities that take care of your physical, mental, and emotional needs can have a positive impact on your health and life<sup><a href="#accordion">[1]</a></sup>. In people suffering from chronic diseases, such practices not only reduce mortality rates but also help maintain their physical and <a href="https://www.merisehat.pk/article/Mental%20Health">mental health</a><sup><a href="#accordion">[1]</a></sup>. One such chronic disease where self-care practices are encouraged is <a href="https://www.merisehat.pk/disease/endometriosis">endometriosis</a>.</p>

<p dir="ltr">Endometriosis affects roughly 10% of reproductive-age women around the world<sup><a href="#accordion">[2]</a></sup>. It is characterized by the growth of endometrial-like tissue outside the uterus; thus, resulting in chronic pelvic pain, painful menstruation, pain during sexual intercourse, and even infertility. To make matters worse, a definite diagnosis can take an average of 6 to 7 years<sup><a href="#accordion">[3]</a></sup>. The delay in diagnosis further adds to the mental stress of living with the chronic condition and significantly impairs day-to-day functioning.&nbsp;</p>

<p dir="ltr">If you&#39;re someone who&#39;s dealt with endometriosis or is currently dealing with it, your chances of developing psychiatric disorders such as anxiety and depression are much higher than the normal population<sup><a href="#accordion">[4]</a></sup>. Therefore, it is important to implement self-care practices that can not only relieve some of the symptoms but also preserve your mental and spiritual functioning.&nbsp;</p>

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Understanding Self Care In Endometriosis

<p>Following are some of the self-care methods that can help provide a sense of calm among all the havoc that your body is wreaking:</p>

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<h5><strong>1. Aromatherapy And Essential Oils</strong></h5>

<p dir="ltr" style="margin-left:0px !important; margin-right:0px !important">Aromatherapy is a part of complementary and alternative medicine. It involves the use of various aromatic plant oils to promote mental and physical well-being. People use aromatherapy for its wide array of benefits which include improved sleep, soothing sore muscles and joints, boosting immunity, reducing stress, managing pain, and much more. Also called essential oil therapy, holistic treatment has been shown to reduce pain and increase the quality of life in women with endometriosis<sup><a href="#accordion">[5]</a></sup>.&nbsp;</p>

<p dir="ltr" style="margin-left:0px !important; margin-right:0px !important">The various essential oils can be inhaled or used in a massage while mixed with a carrier oil e.g., almond oil. The most popular ones for endometriosis are lavender, clary sage, clove, geranium, and frankincense. Lavender is known to induce sleep by causing muscle relaxation, while clary sage can balance hormones. Massaging a combination of these oils with carrier oil onto the abdomen can ease menstrual pain, reduce stress, and contribute to a person&#39;s overall well-being.</p>

<p dir="ltr" style="margin-left:0px !important; margin-right:0px !important">However, some essential oils can be toxic and should not be used in pregnancy or around children. It is best to consult a doctor or an expert before you begin any such practice. And always do a patch test to make sure you are not allergic.&nbsp;</p>

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<h5><strong>2. Mindfulness Meditation</strong></h5>

<p dir="ltr" style="margin-left:0px !important; margin-right:0px !important">Over the last few decades, mindfulness meditation has become increasingly popular among the health community. Mindfulness is a state of being non-judgmentally aware of one&#39;s present moment. Your attention is fully focused on your physical sensations, feelings, and thoughts in that moment. It can be practiced in various ways. By closing your eyes, sitting in a quiet room and focusing on your breathing, or focusing on the sounds around you. The main idea is to observe your thoughts and emotions without judgment and keep your focus on the present.&nbsp;Mindfulness meditation has been shown to reduce endometriosis-related pain and improve women&#39;s psychological well-being<sup><a href="#accordion">[6]</a></sup>.&nbsp;</p>

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<h5><strong>3. Yoga</strong></h5>

<p dir="ltr" style="margin-left:0px !important; margin-right:0px !important">The five thousand years old practice is known for its physical and mental healing abilities. Through the combination of controlled breathing and multiple different poses, one can not only ease their tensed muscles but also achieve a sense of calm.&nbsp;A 2017 study showed that yoga significantly reduces chronic pelvic pain and improves quality of life in women with endometriosis<sup><a href="#accordion">[7]</a></sup>.</p>

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<h5><strong>4. Be Kind</strong></h5>

<p dir="ltr" style="margin-left:0px !important; margin-right:0px !important">As humans, negative thoughts are often a regular part of our lives. When things get bad whether emotionally or physically, many people have a habit of blaming themselves. Living with a chronic condition like endometriosis can often make these thoughts worse. It is often emotionally and physically draining to keep up with things around us while dealing with all the debilitating symptoms.</p>

<p>Take a moment to just breathe. Remember, your thoughts play a huge role in how you process the life around you. Being negative will not bring you any good, but a positive mindset will help you move ahead in life.&nbsp;</p>

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Conclusion

<p dir="ltr">Endometriosis is a huge source of psychological stress. The combination of chronic pain, medication side effects, lack of awareness, and delay in diagnosis can severely impact a women&#39;s well-being. Therefore, self-care practices are encouraged to help alleviate the symptoms of endometriosis and improve the mental health of patients. Yes, endometriosis is painful. But it doesn&rsquo;t have to be. Find what works best for you. However, please note that self-care is not a one-size-fits-all approach. What works for your friend, might not work for you, and vice versa.</p>

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Key points

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<ul>
	<li>Endometriosis is a chronic condition characterized by the growth of endometrial-like tissue outside of the uterus. The condition can significantly impair a person&#39;s quality of life.&nbsp;</li>
	<li>Self-care techniques help reduce symptoms of depression and anxiety in women with endometriosis.&nbsp;</li>
	<li>Aromatherapy involves the use of essential oils for easing pain and reducing stress. Essential oils can be inhaled or mixed with&nbsp;carrier oil for a massage.</li>
	<li>Other self-care practices for endometriosis include yoga, mindfulness, and breathing exercises.</li>
	<li>It is best to practice various self-care activities and find what works best for you.&nbsp;</li>
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[1] Farshi, N., Hasanpour, S., Mirghafourvand, M. & Esmaeilpour, K., 2020. Effect of self-care counselling on depression and anxiety in women with endometriosis: a randomized controlled trial. BMC Psychiatry, Volume 20.

[2] Zondervan, K. T., Becker, C. M. & Missmer, S. A., 2020. Endometriosis. New England Journal of Medicine.

[3] Mortlock, S. et al., 2022. A multi-level investigation of the genetic relationship between endometriosis and ovarian cancer histotypes. Cell Reports Medicine, 3(3).

[4] Worwood, V. A., n.d. The use of aromatherapy for pain reduction and 'well-being' in the treatment of endometriosis patients.

[5] Moreira, M. d. F., Gamboa, O. L. & Oliveira, M. A. P., 2022. A single-blind, randomized, pilot study of a brief mindfulness-based intervention for the endometriosis-related pain management. European Journal of Pain, 26(5), pp. 1147-1162.

[6] Gonçalves, A. V., Barros, N. F. & Bahamondes, L., 2017. The Practice of Hatha Yoga for the Treatment of Pain Associated with Endometriosis. The Journal of Alternative and Complementary Medicine, 23(1).

[7] Laganà, A. S. et al., 2015. Analysis of psychopathological comorbidity behind the common symptoms and signs of endometriosis. European journal of obstetrics, gynecology, and reproductive biology, Volume 194.

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