What to do during an endometriosis flare-up – the six hacks to soothe the pain

Endometriosis affects one in 10 women in the UK, which adds up to around 1.5 million people. It takes about eight years on average to be diagnosed with the painful chronic illness and even when you receive treatment, the condition is not curable and you will inevitably have flare-ups and bouts of debilitating pain. Very little is known about managing the condition, so Express.co.uk chatted to the experts to find out the six things you should do during an endometriosis flare-up to manage the pain.

Endometriosis is a chronic condition that affects women in a number of ways. It can cause pelvic pain, heavy menstrual bleeding, and/or fertility problems.

But essentially, the condition varies so much from person to person that it’s hard to pinpoint exactly what it looks like. That’s why so many people go undiagnosed.

Cosmetic doctor and hormone expert, Dr Martin Kinsella from BioID Hormones said: “Endometriosis is characterised by misplaced overgrowth of endometrial tissue, which is supposed to grow on the inside of the uterus but grows on the outside instead.

“This misplaced tissue continues to behave as endometrial tissue usually does, thickening, breaking and bleeding at certain times of each menstrual cycle.

“This results in pain and the tissue overgrowth can affect a woman’s fertility.

“Although the exact cause of endometriosis isn’t completely understood, most doctors and research suggests that hormonal changes and genetics are the main cause.”

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Endometriosis is often treated a laparoscopic surgery to remove the lesions and then contraception such as the coil or contraceptive pill.

However, treatment for endometriosis may not always be necessary if your symptoms are mild, you’re not having fertility problems, or you’re nearing menopause when symptoms may get better without treatment.

Endometriosis sometimes gets better by itself but can get worse if not treated, Dr Kinsella pointed out.

He said: “Anti-inflammatories may help reduce the pain and hormone treatment can be effective at limiting or stopping the production of oestrogen, which can reduce the amount of tissue in the body.”

However, what else can you do besides taking anti-inflammatory drugs such as naproxen, ibuprofen and aspirin?

It’s worth noting that everyone’s symptoms are different and you’ll want to treat the symptoms you have, whether that’s abdominal pain, pain during sex, pain when going to the toilet or a heavy flow during your period, or bleeding between periods.

Hannah Samano, the founder of Unfabled, the first cycle care platform, has suggested six things to treat endometriosis flare-ups (reassuringly, this advice comes from experience working with a whole community full of endo-warriors, so Hannah knows her stuff).

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Warm baths

In a similar vein to heating pads, warm baths surround your body with heat, which can help provide relief for your pain, Hannah said.

She added: “CBD can also be of great help, and you can get CBD bath melts which combine natural oils and butters with a CBD – to help you relax your body.”

When you’re in the bath, try to stay off your phone and use the time to really unwind.

You could even give your body a scrub or do a hair mask and face mask to step up the pampering another level (if you have the time and energy!)

Diet

We all know that what you eat has a major effect on how you feel in general – and it can effect your endometriosis symptoms too.

Hannah said: “Research has shown that anti-inflammatory foods can help reduce symptoms, so eating and avoiding certain foods can certainly help.

“Try to eat a diet full of greens and vegetables, as well as omega-3 rich foods – think fish, seeds, nuts, etc. Green tea is also a great option to include in your diet.

“Refined carbohydrates are inflammatory so can inflame your gut and cause the pain to worsen, so avoid those where you can and limit dairy too – we all know dairy can cause discomfort for anyone, let alone those with endometriosis symptoms!

“There are so many dairy alternatives around you can give a go instead.”

Don’t feel too bad if you have a few treats though. It’s hard to eat perfectly when you’re in pain and feeling miserable!

Ginger tea and turmeric

If you find it tricky to cut things out of your diet, think about what you can add to your diet instead.

Hannah said: “Tea can aid with pain by simply warming up your body and helping to soothe your stomach.

“Ginger and turmeric both have benefits, and there are teas made specifically too, like Oh My Flo tea, which is made up of adaptogenic herbs and botanicals to support your hormonal health, boost energy and soothe mood swings.”

Exercise and moving the body

Sometimes when you’re dealing with symptoms, the last thing you want to do is exercise.

In the endometriosis community, exercise is a touchy subject. Some people find it frustrating when exercise is recommended as a treatment for the condition as it feels so impossible when you’re in extreme pain.

Hannah said: “Never force yourself to exercise if you can’t! Always listen to your body.”

However, if you think you can manage a little bit of physical activity, it will help.

The expert added: “Simple movement can however help with the pain – think of what endorphins can do for you, it’s a natural mood booster and can also help to curb depression or anxiety that come with endometriosis.

“Of course, it’s not a cure and it won’t be the best option for lots of people – if you want to relax and lie still with a heating pad on, that’s absolutely fine too. It totally depends on your body and your symptoms.”