This EndoLife

Today’s episode is a special mini-episode from my live Q&A call with my Live and Thrive with Endo Course coaching group.

The questions they’ve been asking have been amazing and I know will resonate with many of you, so I decided to share some of my answers to some of the most frequently asked questions.

In this episode I’m talking about what to do if you’re struggling to make anti-inflammatory diet changes that stick - my answer might surprise you!

In this episode I discuss:

• Whether you have to be on a 100% strict anti-inflammatory diet to lower inflammation

• Whether you can have ‘treats’ and what’s often commonly referred to as ‘cheat days’ (though I really don’t like that term!)

• How to make sustainable and lasting change that feels doable and realistic

• Tips for keeping in your favourite foods.

Lastly, I want to emphasise that this is a direct answer to a direct question from a student who's eating an anti-inflammatory diet and struggling with it. This is not blanket advice for everyone nor am I saying everyone with endo must follow an anti-inflammatory diet, though this is part of the healing strategy that I use. I just wanted to share this in case you're having a similar experience, but please know that everyones journey with healing endo will be different.

Listen and subscribe on iTunes, Stitcher, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Today I’m bringing on one of my past clients Jo to share her healing story.

I wanted to chat with Jo as she’s one of my clients who did have a symptom free period in the first month and that continued, but also because she’s still working through her journey. Jo came to me with pain most of the time, and she’s now in a place where her periods are symptom free (unless something’s happened to trigger them) and she has less intense pain and less frequent pain on a daily basis.

During our time together we discovered she has SIBO and so when she’s ready, the next part of her journey may look like treating that, which will further reduce her inflammation and pain. As a dancer, we also identified a real need for pelvic floor physio too, which will take her symptom improvement even further. So I really wanted to talk to Jo to demonstrate that this is a journey and that you don’t have to have complete resolution over night to feel better or in control.

I also wanted to share Jo’a journey because I think Jo’s approach will resonate with anyone feeling overwhelmed.

Jo was experiencing a lot of anxiety when we met and so we adjusted the changes to make them more suitable to her pace and her needs, and so the changes felt more manageable for her. I tailor the healing approach with every client depending on their needs and some people do really well with the elimination phase that Dr Jessica Drummond and I both do and discussed in our interview, but I think what could be most helpful for those listening is that with Jo and with many of my other clients we staggered the dietary changes and we adapted those changes to their lifestyle.

This mini-interview is for anyone who’s maybe feeling overwhelmed or out of control and to show that you can get results at a pace that feels doable to you. It may not always be the quickest root, but it’ll certainly be the root that is most sustainable and suitable for you and we don’t want to be making radical change if it’s going to burn you out or you can’t keep up with it. 

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

Also a quick reminder that if you’d like further support with your endo, my 8 week course Live and Thrive with Endo is now open! Doors close on Thursday at 10pm GMT and you can sign up for £50 off (so that’s £100 upfront payment or £35 a month for free months) with the code PODCAST. You can out more about the course here.

In this 8-week course, you will transform the way you manage endometriosis and learn the tools and strategies for reducing your symptoms naturally so you can thrive with endo and get your life back.

This course is a step-by-step outline of my exact one-to-one coaching programme; a road map for reducing pain, bloating, fatigue and brain fog (and all of the other symptoms endo comes with!). This is the most comprehensive and clear resource I offer, other than working with me directly!

By the end of this programme you will have:

1.      Learnt the key contributors to endo development and symptoms and how to lower symptoms and manage the disease 

2.     Discovered your personal endo triggers 

3.    Created your own unique and tailored endo nutrition plan 

4.     Learnt the role of hormonal imbalances in endo and created your own hormone balancing food and lifestyle plan

5.     Identified areas of gut health that need healing and began your own gut healing regime 

6.    Improved your energy levels and brain fog

7.     Identified which supplements are right for you

8.    Created a toolbox for long-term endo management and short-term symptom relief

9.    Learnt how to track and sync your food and lifestyle to your menstrual cycle for better periods, reduced symptoms and hormonal balance

When you enroll in this special time period you’ll get: 

• 8 modules plus a bonus module providing you with everything you need to manage endometriosis holistically.

• A proven step-by-step road map for reducing pain, fatigue, brain fog and bloating with endometriosis (amongst the long list of other symptoms!) in the short-term and the long-term.

• A complete endo nutrition guide for lowering inflammation, healing the gut and balancing hormones.

• Tools, resources and knowledge for working with your menstrual cycle and your body, not against it.

• A simple and easy to implement strategy for reducing fatigue and brain fog and swapping them for sustained energy levels and a clear mind.

• Gut healing protocol to reduce endo bloating and IBS, lower inflammation, ease pelvic pain, increase energy and aid nutrient absorption.

• Strategies and steps that you can tailor and tweak for your own personalised healing plan with endometriosis.

• Handouts, checklists and guides to help you implement everything you’re learning into your daily routine and lifestyle, to make managing endometriosis feel possible not overwhelming.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

Period Power by Maisie Hill

Dr Jessica Drummond interview

 

In today’s episode I’m answering some of your recent questions!

I hopped onto Instagram Live to answer you presubmitted questions but in case you missed it, I also wanted to release this chat as an episode too.

In this episode I’m answering:

• How to deal with nausea and vomiting during ovulation and menstruation?

• Is milk bad for endo?

• Tips for managing ‘kissing’ ovaries?

• Can gut motility/digestion ever return to normal with endo?

• How to inhibit further spread of endo when certain lesions cannot be removed?

• How to and where to start with the endo diet?

If I didn’t get to answer your question, I’ll be doing another live on Thursday evening, so check back with Instagram for that!

Let's get social! Come say hello on Instagram or sign up to my newsletter.

Also a quick reminder that if you’d like further support with your endo, my 8 week course Live and Thrive with Endo is now open! Doors close on Thursday at 10pm GMT and you can sign up for £50 off (so that’s £100 upfront payment or £35 a month for free months) with the code PODCAST. You can out more about the course here.

In this 8-week course, you will transform the way you manage endometriosis and learn the tools and strategies for reducing your symptoms naturally so you can thrive with endo and get your life back.

This course is a step-by-step outline of my exact one-to-one coaching programme; a road map for reducing pain, bloating, fatigue and brain fog (and all of the other symptoms endo comes with!). This is the most comprehensive and clear resource I offer, other than working with me directly!

By the end of this programme you will have:

1.      Learnt the key contributors to endo development and symptoms and how to lower symptoms and manage the disease 

2.     Discovered your personal endo triggers 

3.    Created your own unique and tailored endo nutrition plan 

4.     Learnt the role of hormonal imbalances in endo and created your own hormone balancing food and lifestyle plan

5.     Identified areas of gut health that need healing and began your own gut healing regime 

6.    Improved your energy levels and brain fog

7.     Identified which supplements are right for you

8.    Created a toolbox for long-term endo management and short-term symptom relief

9.    Learnt how to track and sync your food and lifestyle to your menstrual cycle for better periods, reduced symptoms and hormonal balance

When you enroll in this special time period you’ll get: 

• 8 modules plus a bonus module providing you with everything you need to manage endometriosis holistically.

• A proven step-by-step road map for reducing pain, fatigue, brain fog and bloating with endometriosis (amongst the long list of other symptoms!) in the short-term and the long-term.

• A complete endo nutrition guide for lowering inflammation, healing the gut and balancing hormones.

• Tools, resources and knowledge for working with your menstrual cycle and your body, not against it.

• A simple and easy to implement strategy for reducing fatigue and brain fog and swapping them for sustained energy levels and a clear mind.

• Gut healing protocol to reduce endo bloating and IBS, lower inflammation, ease pelvic pain, increase energy and aid nutrient absorption.

• Strategies and steps that you can tailor and tweak for your own personalised healing plan with endometriosis.

• Handouts, checklists and guides to help you implement everything you’re learning into your daily routine and lifestyle, to make managing endometriosis feel possible not overwhelming.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker

How To Treat SIBO with Dr Allison Siebecker

Understanding The Endometriosis Belly, Part 3: SIBO Symptoms

How Do You Know When to Test for SIBO?

How to Test for SIBO at Home

Understanding The Endometriosis Belly, Part 1

Understanding The Endometriosis Belly, Part 2

The Healthy Gut Podcast Ep.25: Adhesions And SIBO With Larry And Belinda Wurn

The Healthy Gut Podcast Ep.33: Visceral Mobilisation With Alyssa Tait

The Period Party Podcast: Mercier Therapy for Pelvic Related Conditions with Dr. Jennifer Mercier

The Best Surgery for Endometriosis with Dr. Andrew Cook

The 4-Phase Histamine Reset Plan

Histamine Intolerance 101 Dr. Becky Campbell

Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection

Heavy Periods with Endometriosis? Why You Get Heavy Bleeding and What You Can Do to Lighten Your Periods with Krystal Kirton

Fix Your Period with Nicole Jardim

How To Rebalance Your Hormones with Endometriosis with Nicole Jardim

PCOS, Blood Sugar and Endometriosis with Megan Hallett of Feasting for Hormonal Harmony

Five Natural Tips to Reduce Oestrogen Dominance and Balance Hormones with Endometriosis

Seven Foods to Alleviate Oestrogen Dominance with Endometriosis

Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast

In the past few months I’ve been speaking to hundreds of you about your worst endometriosis symptoms and fatigue and brain fog have often come out on top.

But why does endometriosis cause these symptoms and is endometriosis alone the sole culprit?

I may now sound like a broken record, but it’s very unlikely that endometriosis can take the glory for being the one and only true cause of brain fog and fatigue. In fact, especially for those of us with endo, there’s usually a couple of other things at play.

So today, I’m continuing with my series on root causes with 10 root causes of fatigue and brain fog with endometriosis. This list isn’t exhaustive, but it is an overview into some of the most common causes I see with clients, in the research and reported by the endo community.

1.    Dysregulated blood sugar - Your blood sugar levels have a direct impact on your energy and cognitive function. Glucose is the body’s primary source of fuel and comes from carbohydrates. 

Complex carbohydrates like vegetables, beans and wholegrains (some of us however, do find grains to be blood sugar spiking) take longer to break down in the gut due to their fibre content and so release glucose over a steady period of time. 

Simple carbohydrates like honey, maple syrup, white sugar, pastries and refined carbohydrates break down extremely quickly and so the blood is flooded with sugar across a short period of time. This spike results in a sharp dip in energy, as the body rushes to send all the glucose to the cells - leaving no glucose in the blood and causing a sugar crash. We then feel hungry, hangry, shaky, sleepy and dizzy and need to reach for more quick fixes to pick up our energy levels again. 

This creates unstable energy that yo-yos up and down across the day, especially after meals and during the night. In contrast, if we balanced our blood sugar levels we would experience stable and consistent levels.

Blood sugar instability also causes inflammation and hormonal imbalances like oestrogen dominance. 

2.    HPA axis dysfunction - Your hypothalamic-pituitary-adrenal axis is a system which allows your hypothalamus, pituitary and adrenal glands to communicate in order to manage various functions in the body, but primarily to control your stress response and your internal body clock (circadian rhythm). 

Your HPA axis releases cortisol in the morning to wake you up, this rises for about an hour after waking and then begins to gently dip across the day, taking a sharp drop mid-afternoon and then really declining over the evening to allow the sleep hormone melatonin to rise.

If we’ve been experiencing chronic stress (whether that’s a busy job and lifestyle, over exercising, trauma, chronic inflammation, etc.) we’re constantly pumping out cortisol and adrenaline as part of the stress response. However, the body is only designed to deal with acute moments of stress and eventually, it will become resistant to the stress signals and stop sending out so much cortisol. 

This affects our circadian rhythm, often creating low cortisol all day and night so we’re exhausted all the time or causes cortisol to be low during the day and high at night, leaving us exhausted but unable to sleep.

3.    SIBO - Small intestine bacterial overgrowth is when bacteria that should live in the large intestine, end up in the small intestine and cause a number of health issues. 

Symptoms of SIBO include brain fog and fatigue. This is in part due to the inflammatory reaction they trigger from our immune system - their cells walls, known as endotoxins or lipopolysaccharides, are toxic to us. 

Additionally, hydrogen sulphide type SIBO is literally toxic to the body and can often cause issues such as brain fog, fatigue, anxiety and depression. 

4.    Nutrient deficiencies and dehydration - If you have SIBO, leaky gut, IBS or some other gut health condition, you may not be absorbing your nutrients properly. Brain fog and fatigue are often signs of low iron, vitamin D, vitamin B12 and folate to name a few, and these deficiencies are associated with SIBO. 

You can get tested for nutrient defs with your local GP, though for more extensive testing you may need to go private. 

Dehydration also causes fatigue, brain fog, memory problems and trouble concentrating. You should at minimum be drinking half your body weight (in lbs) in ounces. See the references for a urine colour chart that helps to determine whether you are dehydrated or not.

5.    Coeliac disease - Coeliac disease is a severe reaction to gluten that causes the immune system to attack the body. Research has found an association between endometriosis and coeliac disease and in a study of over 200 women with endo, 75% experienced a reduction in symptoms after eliminating gluten for 12 months. Coeliac disease can cause symptoms like bloating, cramps, diarrhea and bran fog, to name a few.

Coeliac disease patients often report brain fog and fatigue and research is now starting to confirm these reports. One small study found a significant improvement in patients with CD and cognitive impairment after a year on a strict gluten free diet

6.    Hypothyroidism - The thyroid is integral to our health and helps to control energy production as well as many other functions in the body. Hypothyroidism has not only been associated with endometriosis, but it is one of the fastest growing conditions in women across the world, with 1 in 8 now developing some kind of thyroid problem. 

Hypothyroidism is a condition where the body stops making enough thyroid hormones and this results in symptoms like hair loss, brain fog, fatigue and weight gain to name a few symptoms. Causes include Hashimoto's thyroiditis, an autoimmune condition where the body attacks the thyroid, and chronic stress (cortisol lowers thyroid hormones), among others. People with endometriosis are significantly more at risk of developing autoimmune diseases and are also often under chronic stress for sustained periods of time due to the difficulties of endometriosis.

Your GP can test your thyroid levels, but these tests only identify if there is an actual thyroid problem and misses if you’re leaning towards one. You can get a private test that looks into your thyroid function in more detail. 

7.    Depression and anxiety - Research has shown a strong association between endo, depression and anxiety. Studies have shown that chances of developing mental health conditions with endo increase if your symptoms are severe or you don’t have a support network. There’s also research showing that chronic pain can lead to mental health problems too.

Depression and anxiety can affect cognitive function, including memory and ability to focus, and depression can cause feelings of fatigue as well. 

8.    Sleep deprivation - We all need 7.5 to 8 hours of sleep at a minimum, though some of us with chronic conditions may need more. Sleep deprivation has been shown in research to cause serious health and cognitive issues. The cognitive impairment that occurs from not getting the minimum amount of sleep includes problems with long-term and short-term memory, attention and decision making. Reaction time and thought processing slows down so much that it is equivalent to being drunk! 

Of course, it goes without saying that sleep deprivation also affects energy levels too.

9.    Chronic inflammation - Inflammation is a normal healing process in the body, but when it becomes chronic, as is the case with endometriosis, it can cause damage. Inflammation actually negatively affects mitochondria, the parts of our cells which process and make energy, leading to fatigue. Research has also found that it damages brain cells, leading to cognitive decline. 

10. Chronic pain - It’s not in your head, pain makes it harder to think and is exhausting! 

The same parts of your brain that are responsible for attention and memory are also used for processing pain (along with many other areas in your brain), this literally means your brain has less capacity to learn or focus when you’re experiencing pain. Having to juggle normal functioning with pain is mentally exhausting because your brain is trying to do two jobs at once in particular areas of the brain. 

Of course, being in pain can also be physically exhausting too!

Again, remember these are clues to what’s worsening your symptoms but you don’t have to start picking apart each one right this moment. Just begin with one or two that you recognise yourself in and map out your next step; it could be as simple as booking a blood test at with the doctor. 

For more info on how to identify these issues or to learn more, scroll to the show notes below.

Listen and subscribe on iTunes, Stitcher, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored my free webinar Creating a Roadmap for Endo Healing in 2021: Overcome Overwhelm, Identify Your Core Endo Challenges, Learn the 8 Key Pillars of Healing and Set Goals and Next Steps So You Can Begin Managing Endometriosis with Confidence and Clarity and take action after the workshop. Sign up here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

Blood Sugar

Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast

HPA Axis Dysfunction

How to Recover From HPA Axis Dysregulation

SIBO

The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker

How To Treat SIBO with Dr Allison Siebecker

Understanding The Endometriosis Belly, Part 3: SIBO Symptoms

How Do You Know When to Test for SIBO?

How to Test for SIBO at Home

Nutrient deficiencies and dehydration

Why Drinking Enough Water Is Key For Reducing Endometriosis Symptoms

Nutrition for Bladder Pain and Endometriosis with Brianne Thornton, MS, RD of IC Wellness

Coeliac Disease

Risk of endometriosis in 11,000 women with celiac disease

The association between endometriosis and autoimmune diseases: a systematic review and meta-analysis

Gluten-free diet: a new strategy for management of painful endometriosis relat

I wanted to do an episode on the back of my 9 Root Causes of Painful Sex with Endometriosis episode, as I talk about bloating, bladder pain, brain fog and fatigue a lot, but I haven’t covered painful sex much lately. 

This episode contains a range of strategies, some long-term, some more short-term and this list certainly isn’t exhaustive. Many of the changes you make to improve your endometriosis in general, such as healing the gut, are not covered here but will certainly make a difference to the pain you feel during sex.

You don’t have to try all of these and you certainly don’t have to try them all at the same time, but see which ones resonate for you.

TRIGGER WARNING: This podcast contains brief references to sexual trauma. 

1. Reduce chronic inflammation - Nutrition is one of the most effective ways to reduce inflammation. Foods that cause inflammation include sugar, alcohol, trans fats, processed conventional meats, processed foods and for some; gluten, dairy and caffeine, as well as other foods groups you may personally be sensitive to, even if they seem healthy (eggs, nightshades, etc.).

   A four-week elimination diet is one of the best ways to identify what personally inflames your body and causes irritation. You remove certain foods for this period of time and then return them to your diet one by one and look for symptoms. This is best done with the support of a health practitioner or at least following a protocol from a patient book or course.

   If a full-on elimination diet feels daunting of triggering to you, a smaller version where you just remove some of the key inflammatories like sugar, may be more doable.

   Regardless of your choice, filling your diet with anti-inflammatory foods will be incredibly beneficial - aiming for 8 servings of veggies, 2 portions of fruit, healthy fats, organic clean proteins and gluten free wholegrains (as long as you’re not sensitive to them).

   Balancing blood sugar is also key to lowering inflammation. Some of the basics of balancing blood sugar are keeping refined carbs and simple sugars to special occasions and ensuring you have a plate ratio of 50% low starch veggies, 25% protein and the final 25% split between healthy fats and complex carbohydrates.

2. Pelvic floor physiotherapy - Arguably one of the most important when it comes to healing painful sex!

   Pelvic floor physiotherapy can release the tension and tightness in the muscles and ease nerve sensitivity in the area, as well as relaxing the vaginal canal. You want to look for a pelvic floor physio specifically - not just any physio - and one who is familiar with endo and pelvic pain conditions.

   Don’t worry, they won’t go internal straight away if you’re uncomfortable, but if you’re willing, they’ll do an internal examination in the first session to identify what’s happening. If not, they’ll work externally to reduce your pain until you feel ready for an external examination.

   If you can’t afford a physiotherapist, there are courses, free videos and paid for videos which are all incredible resources and are linked below.

3. The Ohnut - The Ohnut is a wearable non-toxic rubber-like ring which stacks on to the penis or whatever form of penetration you’re using and allows you to control penetration depth. The tool comes with several rings so you can customise depth to your comfort.

   The tool was designed by Emily Sauer who has suffered with painful sex for years and designed the product in her kitchen! 

   It has changed the sex lives of countless people with painful sex and partners enjoy it too!

4. Swap perfumed and toxic products for non-toxic, vagina friendly products (and get some lube!) - Did you know that the chemicals and perfumes found in everyday body products can cause reproductive health issues, fertility problems and hormonal imbalances, and have been directly linked to endometriosis? These products can also irritate the skin and inflame the sensitive vaginal area, which is made of very absorbent tissue.

   Instead, try swapping to organic and non-toxic based products that are perfume free and suitable for the vagina and sensitive skin, especially focus on your period products, wipes if you use them, body wash and most definitely, lubricant! 

   I’ve linked to some of my favourite products below.

5. Don’t rush and jump into penetration before you’re ready - If your body isn’t ready for sex and well lubricated, whether naturally or with lubricant, the friction of sex may cause tiny tears in the vaginal wall, leading to irritation, swelling and inflammation.

   Equally, if you’re not ready your vagina may not be open and relaxed enough, and therefore may more easily tense up and experience pain upon penetration.

6. Help your brain to feel safe - This isn’t something you have to do during or before sex, but more generally on a daily basis, is to help the brain feel safe by flooding it with safety signals. When we have an upregulated nervous system, it can be hard to tell the brain to quiet those danger signals, so the aim is to calm the brain down by reassuring it with safety signals instead. We want to train the brain to move out of flight or fight and spend more time in the rest and digest mode, by repeatedly lowering cortisol.

   Proven methods of lowering cortisol include connecting with your own support network, walking in nature, yoga, breathwork and meditation.

7. Self-massage (potentially using a yoni wand) - You can use self-massage to identify your pain points (known as triggers) in your vaginal canal and use massage to ease tension and release these tighter areas.

   If you’re not comfortable with using your hands, you could use a tool called a yoni wand, which you can insert into the vagina and move in a clockwise manner to ‘map’ the pain points within your vagina, and then carefully use massage to release these. This is best done following instructions, which I’ve linked to below in the show notes.

8. Identify and work on tensions in your relationship - Do you feel comfortable in your relationship? Do you feel pressured or guilty about sex, or have you not really been able to share how you feel during sex? Does your partner not support you around endo, or are there other tensions unrelated to endo that need to be addressed?

   This is an area that can take a long time to work on and explore but can make a huge difference. If there are tensions in your relationship, this will put your brain in flight or fight mode and signal to your body that it’s not safe, potentially creating tensing and pain during sex.

   Couples therapy could be an option for those who are ready, but even listening to podcasts or reading books on healthy relationships can help, or even just having a difficult conversation.

9. Address trauma and any discomfort around sexuality - If you’ve experienced sexual trauma, you may likely benefit from some kind of therapy that helps you to process that trauma. There are various types of therapy for trauma from EDMR to Somatic Experiencing. If you’re not ready for talking, there are a number of books, podcasts and resources available online to help you begin the process.

   If you haven’t experienced trauma but you’re uncomfortable with your sexuality or sex in general for whatever reason, therapy could also be helpful, as could reading books, taking courses and workshops and listening to podcasts on sexuality. 

   I’ve linked to resources for both below.

10. Visceral manipulation - Visceral manipulation can help free up the pelvis and organs that have become ‘frozen’ from scar tissue and adhesions. Clear Passage has lots of research behind it and is one of the most effective for pelvic pain, endometriosis, SIBO and infertility, but is expensive. Another wonderful option is Mercier Therapy, which is specifically designed for gynaecological conditions and pelvic pain, but you can also find general visceral manipulation therapists too! A good pelvic floor physiotherapist may also be able to do visceral manipulation on adhesions as well.

For more info on where to find these support resources, scroll down to the show notes.

Listen and subscribe on iTunes, Stitcher, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

Reduce chronic inflammation

Outsmart Endometriosis: The Elimination 'Undiet' for Endometriosis with Dr Jessica Drummond

Antioxidants for Endometriosis

Anti-inflammatory Living for Endometriosis

What is The Endometriosis Diet with Henrietta Norton of Wild Nutrition

Six Tips for Reducing Endometriosis Pain in The Week Before Your Period

Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast

Pelvic Floor Physiotherapy

Equal Treatment for Black Endometriosis Patients and Pelvic Floor Physiotherapy for Painful Sex, Interstitial Cystitis and Endometriosis with Dr. Juan Michelle Martin

Your Brain on Pain - How Your Nervous System Affects Interstitial Cystitis and Endo Pain with Dr. Nicole Cozean

Pelvic Floor Therapy for Endometriosis with Heba Shaheed of The Pelvic Expert

Yoga for Endometriosis

Yoga for Vulvodynia

Relieving Pelvic Pain yoga video

Pelvic Sanity You Tube

Ohnut

Ohnut website

How Ohnut is Easing Painful Sex with Emily Sauer

Non-toxic products

Yes Yes Yes

Into the Wylde

Foria Wellness

Womanology

Urtekram

SIMS

Headspace

Today’s episode is another in the root causes series and I’m talking about the root causes of painful sex with endometriosis.

92% of you voted for this episode, so I’m assuming that if you voted, you likely struggle with this symptom. But having painful sex isn’t just part and parcel of having endometriosis - there are things that can be done, and it begins with identifying why you’re experiencing pain in the first place.

Endo is complex and the stress it puts on the body can lead to other conditions and complications developing, so we’re going to explore some of these here. If you can begin identifying even just one root cause, the road ahead to healing pain will become clearer. 

Again, this is about shining a light on the root causes so you’re no longer in the dark about your health. You don’t have to deal with them all and it’s unlikely you’ll have them all, just begin with one area and take baby steps there. 

As I’ve mentioned with all these episodes, this list isn’t exhaustive, but it does include some of the most common conditions associated with painful sex and associated with endometriosis.

TRIGGER warning: This episode briefly discusses sexual trauma.

1. Vulvodynia - Vulvodynia is a condition of chronic pain in the vulva area, that is usually worsened by sitting, sex, going to the toilet and movement. You may not have the pain all the time, but it is reoccurring, though some can experience the pain constantly. Many report the pain as a burning/stinging/itching/aching/throbbing sensation.

   Causes can include untreated or resistant infections like candida, nerve hypersensitivity, damage or trauma to the area, pelvic floor dysfunction and chronic inflammation.

   In the case of developing vulvodynia with endometriosis, I would argue that the amount of inflammation and an upregulated nervous system from years of chronic pain could in time affect the vulva area, as well as having a tight pelvic floor, which is common with endo patients.

2. Vaginismus - Vaginismus is a condition where the vaginal canal involuntarily spasms and closes, usually in response to some kind of penetration, though I’ve spoken to many people with vaginismus and they report this spasming to eventually happen all the time.

   This is thought to occur as the body’s response to fear of penetration, even if you don’t mentally feel scared.

   Vaginismus can be caused by multiple issues. It could be that endo has created so much pain internally that your body now has a fear of sex hurting and so essentially closes up shop. Constant painful, traumatic, invasive and embarrassing medical examinations that you may have endured whilst trying to get an endo diagnosis, or following one, may have triggered the onset of vaginismus as well. Uncomfortable or distressing feelings about sex like shame, guilt or trauma can also cause the condition too.

3. Adhesions or distorted fascia - Adhesions are web like scar tissue structures that do not show up on scans as they’re made of collagen. They grow in response to a wound or trauma and attempt to ‘knit’ an area back together, but can often continue to grow and extend, attaching to organs, wrapping around organs and sticking to surfaces.

   Adhesions are VERY strong and will cause pain and discomfort, and can pull and tug on organs, restricting their movement and even function.

   Fascia is a thin sheet of tissue which covers the entire body, sits below the skin and encases the muscles, bones and organs. Endo can grow on the fascia and cause puckering in the surface of it, and excisions form surgery can also cause the fascia to pucker from scar tissue. This puckering pulls the fascia out of shape and can distort the fascia across the rest of the body - think of what happens when you pinch a nice neat bed sheet.

   If you have adhesions or your fascia is tight and distorted, this could result in painful sex. There may be pulling on your vagina or uterus, they may be putting pressure or causing pain on surrounding organs, which could then impact sex as the organs in the pelvic area are so closely packed together. Don’t forget, your bladder sits in front of your uterus and vaginal canal and your bowel sits directly behind. If any of these are tethered to each other and/or the pelvic wall, this could cause a lot of tension, tugging and pain during sex.

4. Pelvic Floor Dysfunction - Many people with endometriosis have a tight pelvic floor.

   Think of your pelvic floor as a bowl made of nerves and muscle and in the bowl sits your bladder, vagina and uterus, and colon. These muscles and nerves help to control the function and sensitivity of these organs.

   When you live in chronic pain due to endo, these nerves in the pelvis get used to sending out distress signals and receiving pain signals, and over time, the nervous system becomes upregulated and this path of distress becomes the default option for your nerves. They become easily triggered, even by something that wouldn’t normally cause pain.

   Equally, as your muscles continuously react to chronic pain, they begin to tighten. This tightening occurs to both protect you but also as a result of the positions we often adopt when we’re in pain, like curling into a ball.

   The tightness causes tension, irritates the nerves and distorts the way the organs are sitting and functioning.

5. Vaginitis - Vaginitis is a sort of blanket term for inflammation and irritation caused by, most commonly, some kind of infection. Symptoms include swelling, itchiness, pain and sometimes unusual discharge or some bleeding. Vaginitis isn’t common within the endo population specifically, but it is common in general.

   Causes include STIs, candida overgrowth, allergic responses to chemicals in contraception, lubricants, body washes, etc., and changes in hormones. 

6. Endo lesions - Endo lesions cause pain, swelling and scar tissue on both the surface their attached to and the surrounding area, and can cause cramping as they shed with the hormone cycle.

   Endo lesions can be found on the bowel, pouch of Douglas (between the uterus and the bowel) and bladder, amongst of course other areas such as the pelvic cavity and ovaries. These are all very close to vaginal canal, especially if the endo is in the pouch of Douglas, as penetration may be almost directly irritating these endo lesions. 

7. Chronic inflammation - Endo is an inflammatory disease. It creates its own inflammation, it uses inflammatory chemicals in its development and growth, and it triggers the immune system to send inflammation to the area.

   Inflammation causes pain and swelling, and as the endo lesions are chronic, this swelling and pain can spread throughout the pelvis as the body attempts to get our attention. Meaning that even if you’re vaginal canal or surrounding area isn’t directly being affected by endo, you may experience pain there.

8. IBS - Many people with endo experience IBS like symptoms, which can include bloating, gas, constipation and diarrhea. All of these can make the abdomen and pelvic area tight, swollen, painful and uncomfortable.

   Your intestines sit right above your uterus and your colon is right behind the vagina and uterus, so if your intestines are inflamed and swollen, the chances are that these are going to be putting pressure on surrounding organs and the inflammation and pain signals will also likely spread to these as well.

   Equally, IBS problems cause leaky gut. Leaky gut allows allergens and particles to flow through the gut barrier, causing an immune reaction which releases inflammation into the body. Toxins from infections and problems like SIBO can also pass through the barrier and end up in the pelvic cavity, creating further inflammation. 

9. Upregulated nervous system - The brain is designed to protect us from threats. If you have experienced chronic pain, this may have created a loop where the nerves are signalling distress signals to the brain, which then registers with pain to alert us to the problem, inflammation is released but the endo lesions don’t heal, so more distress signals are released and so on. Eventually, over time, this becomes your nervous system’s default pattern - it associates the pelvic areas with danger.

   This is made worse if you’re experiencing chronic stress or acute moments of stress, if you feel unsafe in your body, your home or with your sexual partner. This stress is telling the brain it’s right to feel unsafe and the danger signals are heightened. 

   Of course, if you’ve experienced sexual trauma this is likely to have had an impact on your brain’s perception of safety in your pelvis and pain may be the brain’s way of alerting you to that trauma, whether past or present.

Scroll to my show notes to learn more about diagnosing these conditions or getting help identifying these issues, and for references and further reading/listening.

Listen and subscribe on iTunes, Stitcher, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

Vulvodynia

National Vulvodynia Association

Functional Nutrition Treatment of Vulvodynia, Irritable Bowel Syndrome, and Depression: A Case Report

NHS vulvodynia page

An Integrative Approach to Healing Vulvodynia w/Hannah Matluck of the V Hive

The Changing Landscape of Sexual Health In Medicine w/Dr. Heather Quaile

Vaginismus

Vaginismus And The Overlaps Between Pelvic Pain Conditions With Shelby Hadden of Tightly Wound

Self-Love And Reclaiming Womanhood With Oliwia Drzymuchowska Of Womanology

The Vaginismus Network

NHS vaginismus

Adhesions and distorted fascia

The Healthy Gut Podcast Ep.25: Adhesions And SIBO With Larry And Belinda Wurn

The Healthy Gut Podcast Ep.33: Visceral Mobilisation With Alyssa Tait

The Period Party Podcast: Mercier Therapy for Conditions with Dr. Jennifer Mercier

The Best Surgery for Endometriosis with Dr. Andrew Cook

Pelvic Floor Dysfunction

Equal Treatment for Black Endometriosis Patients and Pelvic Floor Physiotherapy for Painful

1.    Endometriosis on the bladder - If you have endo lesions on the bladder or infiltrating the bladder, these will be causing scar tissue, inflammation and irritation to the surrounding area, especially during menstruation when this tissue begins to shed. This inflammation causes pain as the body attempts to alert us of a threat (endo), but as our immune system is unable to ‘clean up’ the endo, the body continues to inflame the area and continues to send pain signals.

2.    Chronic inflammation - Inflammation can spread from one area in the pelvis to another over time, especially if the immune system is unable to clean up whatever is causing the threat. If endo is causing inflammation elsewhere in the pelvis and has done for some time, the inflammation and pain can spread as the nerves and surrounding tissue begin to get involved in the ‘alarm’ process.

Inflammation can also come from an inflammatory diet such as a diet rich in trans fats, sugar, processed foods and meat, and alcohol. It can also come from chronic low-lying infections, like an undiagnosed or treatment resistant UTI. Additionally, it can stem from blood sugar dysregulation.

Finally, it can also come from your gut. 70%-80% of your immune system lives in and around the gut and if you have a problem like undetected allergies, SIBO, etc., these can lead to leaky gut. Leaky gut occurs when the tight junctions in between the cells of your gut wall begin to open up and allow small food particles and bacteria to pass through. Your immune system and blood stream are sitting just on the other side of your gut wall, and so the immune system attacks these new ‘invaders’ creating an inflammatory reaction, which spreads throughout the body via the blood stream. The toxins release from SIBO and bad bacteria in the gut, can also leak through the leaky gut wall and into the pelvic cavity, creating localised inflammation.

3.    Small intestine bacterial overgrowth - Interstitial cystitis or at least IC symptoms have long been associated with SIBO, especially hydrogen sulphide type SIBO. This will most likely be in part due to the inflammation caused by SIBO, the toxins previously mentioned entering the pelvic cavity and histamine intolerance, which is often caused as a result of SIBO. 

However, research has also recently found that some of the key bacteria behind hydrogen sulphide type SIBO are also the same bacteria responsible for chronic UTIS, including Citrobacter, klebsiella, proteus and e-coli. This means that certain UTI treatments may also be effective for H2S SIBO and is currently being explored!

4.    Pelvic Floor Dysfunction - Your pelvic floor is like a complex bowl of nerves and muscles, which holds the bladder, vagina/uterus and colon. These nerves and muscles help to control bladder function and sensitivity.

Chronic pain, straining, tensing and pushing can cause the muscles to tighten and lock and the nerves to become hypersensitive This can cause sensitivity, pain and bladder dysfunction over time. 

5.    Histamines and oxalate sensitivity - Oxalates are a natural compound found in food. If we’re consuming too many oxalates or our body has trouble breaking them down, we may end up with crystal like particles in our bladder, which can of course cause irritation. 

Histamines can also be a problem. Research has shown that some patients with IC have higher levels of mast cells (the cells that release histamines) and histamines in the bladder, and we also know that endometriosis lesions contain higher levels of mast cells too. Additionally, we may have trouble breaking down and clearing histamines if our gut is compromised. We may also be making more histamines if we have excess oestrogen as oestrogen triggers the production of histamines, and a condition called Mast Cell Activation Syndrome also causes mast cells to be over-sensitive and produce too much histamine as well. 

Having too much histamine in our body can result in bladder pain, as well as symptoms like nausea, dizziness, rushing heart, racing heart, vomiting and bloating to name a few.

6.    Upregulated nervous system - Your brain’s primary function is to keep you safe and alive - it’s constantly looking for threats, which are communicated to us via our nerves. The body has a scale that measures the threat level and whether it’s worth sending a signal to the brain and if that threshold is met, a distress signal is sent out and the body responds with pain and inflammation to alert us to a problem and to heal the area. 

If the wound heals, the brain can calm down, but if it doesn't, as is the case with endo, the nervous system begins a feedback loop of distress, pain and inflammation, which tells the brain things are unsafe, worsening the brains reaction. This can occur if there is endo on or near the bladder.

Over time, the brain will actually decrease the body’s natural pain-relieving hormones because it wants us to stay alert as it feels so at threat, and so we begin to become even more sensitive to pain

Additionally, anything that puts the brain in flight or fight mode such as stress, fear, anxiety or rushing, will reinforce to the brain that you’re unsafe, and will further heighten the reactions.

In fact, research has shown that people with interstitial cystitis tend to have an upregulated nervous system. 

7.    Hunner’s lesions - Hunner's lesions are blisters or ulcers inside the bladder that occur in about 10% of people with interstitial cystitis and are of course aggravated by food, drink and other substances. They can be diagnosed with a cystoscopy and can be removed, but often return within a year and though relief is reportedly high, it’s temporary and worth considering whether scarring could occur afterwards.

8.    Biofilms - Biofilms are when a colony of bacteria, viruses and other pathogens get together to form a network, and then hide themselves under a mucosal type lining that protects them from the immune system and antibiotics. They tend to cling to bladder walls and will resist treatment and not show up in standard UTI testing. Specialist testing and the use of anti-biofilms can be effective in treating and eradicating them.

9.    Adhesions - Adhesions are web like scar tissue structures, made up of collagen, which do not show up in scans. Adhesions occur in response to surgery, trauma or wounds and are the body’s natural attempt to ‘knit’ an area back together. 

However, adhesions often don’t stop with the wound, and begin to knit towards other scars, organs and surfaces, locking organs together and creating a ‘frozen’ pelvis. In endo, adhesions can grow as a result of surgery and of the lesions themselves. They can pull on the bladder and prevent it from functioning properly, from filling to full capacity and can heighten pain and sensitivity. Adhesions are VERY strong. 

10. Chronic UTIs - Due to antibiotic resistance or perhaps the use of the incorrect antibiotics, some UTIs can evade treatment and can burrow into the lining of the bladder to protect themselves, which prevents them from being destroyed by any further treatment. As the bladder wall sheds, bacteria can then move to the surface of the bladder wall again and cause irritation once more - this may be why your UTI symptoms come and go. 

Standard tests only identify a small number of UTI bacteria and can also be inaccurate. You can ask for more extensive tests or go private for specialist testing that can help identify chronic UTIs. 

Have a listen of the full episode to hear more and to learn the methods of identifying these root causes and scroll down for references.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis’. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

Endo on the bladder

Six Tips for Reducing Endometriosis Pain in The Week Before Your Period

Inflammation

Outsmart Endometriosis: The Elimination 'Undiet' for Endometriosis with Dr Jessica Drummond

Antioxidants for Endometriosis

Anti-inflammatory Living for Endometriosis

SIBO

Understanding The Endometriosis Belly, Part 3: SIBO Symptoms

The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker

How To Treat SIBO with Dr Allison Siebecker

How to Test for SIBO

Pelvic Floor Dysfunction

Equal Treatment for Black Endometriosis Patients and Pelvic Floor Physiotherapy for Painful Sex, Interstitial Cystitis and Endometriosis with Dr. Juan Michelle Martin

Your Brain on Pain - How Your Nervous System Affects Interstitial Cystitis and Endo Pain with Dr. Nicole Cozean

Pelvic Floor Therapy for Endometriosis with Heba Shaheed of The Pelvic Expert

Histamines and oxalates

Nutrition for Bladder Pain and Endometriosis with Brianne Thornton, MS, RD of IC Wellness

Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection

The Association Between Endometriosis and Allergies

Diet and Natural Treatment Options for Interstitial Cystitis and Bladder Pain with Elisabeth Yaotani of IC Wellness

Interstitial Cystitis and the Histamine Connection

Upregulated Nervous System

Your Brain on Pain - How Your Nervous System Affects Interstitial Cystitis and Endo Pain with Dr. Nicole Cozean

Taking An Integrative Approach to Endometriosis with Jessica Drummond of The IWHI

Anti-inflammatory Living for Endometriosis

Hunner’s Lesions

Last week I polled 600 of you on my Instagram and 96% of you said you suffer with bloating or what is dubbed in our community as the endobelly. Additionally, only 48% of you had heard of small intestine bacterial overgrowth, which is in fact a leading cause of IBS issue such as constipation, diarrhoea and bloating within the endo population.

Bloating is one of the biggest symptoms for those of us with endomertriosis, but it’s not impossible to treat. It’s not about masking the symptoms though - restricting foods to feel relief can result in more foods sensitive and nutrient deficiencies, whilst leaving the root cause to worsen over time.

So ideally, want to get to the heart of the problem. There may be a few, but once you address one of the root causes, often the others begin to improve and can become easier to treat or manage.

Another thing to note is rather than letting this episode overwhelm you, see it as a light shining on your gut health and revealing the clues that have been hidden to you for so long. Rather than feeling like you have no control, you now have control - you have knowledge and information, and you can now start creating a road map towards healing your bloating, step by step. You don’t have to investigate all of these issues - start with the one that feels the most relevant to you.

Finally, this list isn’t exhaustive but it does include some of the most common issues people with endometriosis face when it comes to their gut health.

Here’s an overview of the 10 root causes of bloating with endometriosis:

1. SIBO - Small intestine bacterial overgrowth is a condition where normal bacteria that should live in the large intestine, build up in the small intestine. They ferment our food causing bloating, gas, constipation and other IBS complaints. Research has shown that up to 80% of people with endo have SIBO.

2. Hormonal imbalances - Oestrogen dominance can cause water retention leading to bloating, which often shows up in the luteal phase or just before our periods.

3. Leaky gut - The gut wall is one cell thick, made of cells packed tightly together with tiny holes to allow nutrients to pass through. However, problems like SIBO, intolerances and NSAIDS can cause those holes to widen, allowing larger food particles to pass through, triggering a reaction from the immune system. This can not only cause IBS issues like bloating, but full body symptoms.

4. Coeliac disease - Research has found an association between endometriosis and coeliac disease and in a study of over 200 women with end, 75% experienced a reduction in symptoms after elimination gluten for 12 months. Coeliac disease can cause symptoms like bloating, cramps, diarrhea and bran fog, to name a few.

5. Low digestive enzymes and stomach acid - Low digestive enzymes and low stomach acid can cause undigested food to pass through the GI tract, resulting in bloating and gas as bacteria get to feast on larger particles of food.

6. Candida and other infections, parasites and fungi - Candida occurs in normal amounts within the body, the problem occurs when it overgrows, which can not only cause bloating, but can also cause symptoms like pelvic pain, fatigue and brain fog. Other infections, parasites and fungi can cause similar issues in the gut and body too.

7. Stress, rushing and not chewing food properly - To digest food, the body must be in the ‘rest and digest’ mode. When we’re stressed rushing or gulping down our food, our ‘flight or fight’ system switches on and this automatically turns off the digestion, so that other organs and systems are prioritised. Of course, the result is you now have food in your stomach not digesting, leaving it to ferment and build up in your system, causing bloating and other IBS issues.

8. Endo lesions and adhesions - We know that endometriosis lesions can cause swelling and inflammation, which may partially be responsible for abdominal bloating. But additionally, web like tissue called adhesions can also grow in an attempt to heal these lesions and as a result of surgery. They grow towards each other in order to knit together, and can stick to organs and the walls of the pelvis and abdomen, causing the organs to be pulled and distorted. Adhesions can also wrap around the intestines or pull them into loops, creating a build up of food and gas, and generally inhibiting digestion.

9. Histamine intolerance - Whilst not every histamine source claims bloating is a histamine intolerance symptom, I’m including this as some do and many clients with histamine intolerance also experience bloating with histamine flares. Histamine intolerance occurs when there is a build up of histamine in the body, either because the body cannot get rid of the histamine properly anymore or the body is making too much, this then results in reactions such as rashes, bloating, vomiting, racing heart and typical allergic reactions.

10. Dysbiosis - Our gut contains a huge array of bacteria that are essential for our health. However, some bacteria need to be kept in check to keep a healthy balance, and some things like antibiotics or stress can knock this balance off, allowing certain bacteria to thrive and cause problems, including bloating.

You’ll notice in this podcast episode some themes of causes behind these root causes - many being chronic stress, antibiotics, NSAIDS and SIBO to name a few. There may be a root cause behind the root cause that you need to investigate, such as addressing adhesions so you can heal from SIBO or perhaps trying anti-inflammatory supplements so you can potentially take fewer NSAIDS, whatever it is - know that you don’t have to do it all in one go, and you can create a step-by-step road map that you can take at your own pace, to get you closer to health.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

This episode is also sponsored by my free guide ‘Managing Endometriosis Naturally’. This guide is perfect for anyone just starting out on this journey of managing and reducing their symptoms. Download here.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

SIBO

The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker

How To Treat SIBO with Dr Allison Siebecker

Understanding The Endometriosis Belly, Part 3: SIBO Symptoms

How Do You Know When to Test for SIBO?

How to Test for SIBO at Home

Hormonal imbalances

Heavy Periods with Endometriosis? Why You Get Heavy Bleeding and What You Can Do to Lighten Your Periods with Krystal Kirton

Fix Your Period with Nicole Jardim

How To Rebalance Your Hormones with Endometriosis with Nicole Jardim

PCOS, Blood Sugar and Endometriosis with Megan Hallett of Feasting for Hormonal Harmony

Five Natural Tips to Reduce Oestrogen Dominance and Balance Hormones with Endometriosis

Seven Foods to Alleviate Oestrogen Dominance with Endometriosis

Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast

Leaky Gut

Dr. Ruscio How To Heal Leaky Gut

Understanding The Endometriosis Belly, Part 1

Understanding The Endometriosis Belly, Part 2

“Leaky Gut” and Pelvic Pain Dr. Jessica Drummond

Coeliac disease

Risk of endometriosis in 11,000 women with celiac disease

The association between endometriosis and autoimmune diseases: a systematic review and meta-analysis

Gluten-free diet: a new strategy for management of painful endometriosis related symptoms?

NHS guidance

Private test UK

Low digestive enzymes and stomach acid

Understanding The Endometriosis Belly, Part 2

Candida and other infections, parasites and fungi

GI Map test UK

GI Map US

Candida, Yeast and Sensitivity Test UK

Candida article Dr. Amy Myers

Stress, rushing and not chewing food properly

Understanding The Endometriosis Belly, Part 1

Understanding The Endometriosis Belly, Part 2

Anti-inflammatory Living for Endometriosis

Endo lesions and adhesions

The Healthy Gut Podcast Ep.25: Adhesions And SIBO With Larry And Belinda Wurn

The Healthy Gut Podcast Ep.33: Visceral Mobilisation With Alyssa Tait

The Period Party Podcast: Mercier Therapy for Pelvic Related Conditions with Dr. Jennifer Mercier

The Best Surgery for Endometriosis with Dr. Andrew Cook

Histamine intolerance

The 4-Phase Histamine Reset Plan

Histamine Intolerance 101 Dr. Becky Campbell

Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection

Dysbiosis

Gut dysbiosis Tanya Borowski

The Healthy Gut Podcast Ep.75: Testing Your Microbiome With Dr Jason Hawrela

If you experience bladder pain alongside endometriosis, you may have experienced first hand how hard it is to know what to eat.

Over the years, I’ve spoken to countless people with endometriosis who also have bladder pain syndrome or interstitial cystitis, and are totally confused over what which foods may be triggering them. The general anti-inflammatory diet that can help lower endometriosis pain, partially conflicts with the general interstitial cystitis diet, which recommends cutting out foods like tomatoes, whilst potentially inflammatory foods are given the green light.

So what’s going on here? Why are certain “healthy'“ foods given the boot with a typical diet for bladder pain and does this diet work for everyone?

In this episode, I’m speaking with Integrative and Functional Nutritionist and Registered Dietician Brianne Thornton about nutrition for bladder pain and how to navigate this often confusing world when you have multiple conditions.

We discuss:

• The role of nutrition in interstitial cystitis

• Brianne’s thoughts on the traditional IC diet and where it originates from

• Why healthy foods may still bother the bladder, even if we’re eating an anti-inflammatory diet

• What role histamines and oxalates play in bladder pain

• Which foods can soothe bladder pain

• How to know where to start first and which tests and diets to try

• What to do if you have endometriosis, SIBO and bladder pain syndrome all together

• Which supplements to consider trying to alleviate bladder pain.

If you’ve been experiencing bladder pressure, bladder urgency, bladder frequency or bladder pain, this episode is without a doubt one to listen to. I hope that you find it as insightful as I did!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is also sponsored by my free Endometriosis Diet Grocery List. This pdf list includes all the foods I buy on a monthly basis, categorised into easy sections. I share my personal endometriosis diet plan, free recipe resources, recommendations to help you get started with the endometriosis diet and nutrition tips. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes
IC Wellness

Work with Brianne

IC cookbook

IC juice guide

D-Mannose Powder

For the past two weeks I’ve been diving into the undeniable link between endometriosis, allergies and histamine.

To give you guys a recap:

• 61% of people with endo have been found to have allergies.

• 88% of people with endo and fibromyalgia or chronic fatigue syndrome also have allergies.

• Mast cells (which produce histamines) have been found in higher levels within endometriosis lesions and have been shown to be involved within the inflammatory process of endo

• Endometriosis is an oestrogen driven disease and the endo lesions also increase oestrogen in the pelvic area. Oestrogen triggers mast cells to release histamines, whilst histamines can trigger further oestrogen production

• Histamines can also rise as oestrogen rises with the menstrual cycle.

Today I want to explore some of the strategies I’ve been using for clearing my allergies and histamine issues, and some suggestions for methods to try yourself. This isn’t an exhaustive list and it’s also not in a particular order, as it really depends on your unique situation and body with where to start, but they are certainly options to explore.

Here’s a brief overview of the key strategies I explore for lowering histamines and reducing allergies in this episode:

Low histamine diet - The body has a certain capacity for dealing with histamines and when that capacity is reached, histamine intolerance problems arise. Lowering our exposure to histamine containing and histamine liberating foods in the short term, can help calm our bodies down and allow us to focusing on more long term healing, whilst identifying our most bothersome foods.

Heal the gut - We need a healthy gut to properly break down and eliminate histamine from the body. Leaky gut and SIBO both compromise gut health and cause low digestive enzymes, plus a heightened immune response which leads to not only a further release in histamines, but an inability to break them down. Healing the gut is one of the key strategies for alleviating allergies and histamine intolerances (with the exception of severe allergies like peanut allergies).

Identify and eradicate mould - Mould is a big problem in many households and can cause worsening allergy symptoms, asthma and respiratory problems, as well as symptoms like fatigue and headaches. Mould thrives at 70% humidity, so check the humidity levels of your home and take steps to reduce moisture (try a dehumidifier) and clear any visible mould.

Clear your environment of allergens - A house may seem clean, but if your humidity is at 50% or higher, dust mites can thrive. Identify if there are any pollenating plants bothering you in your home, any build up of dust, animal hair, etc. and work on doing a deep clean if appropriate. Also consider using a non-toxic allergen spray and getting an an air-purifier

Manage stress - Stress raises histamines in the blood, so managing our lifestyle to lower stress is important. Stress isn’t just psychological either, it can also be caused from over-exercising, rushing, having an inflamed body, sleep deprivation, etc. Yoga, meditation and breath work have all been shown to lower the stress response.

Balance hormones - We known oestrogen can trigger histamine release, and oestrogen dominance or excess oestrogen is a common hormonal imbalance. Look for signs of oestrogen dominance such as heavy bleeding, clots, painful periods, breast tenderness, bloating and PMS. Begin balancing hormones with daily bowel movements, balanced blood sugar and liver support such as lowering alcohol consumption.

Supplements - There are a number of supplements and herbal remedies that can aid with allergies and histamine intolerance. Quercetin, DAO and nettle being some of the most effective.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes

The 4 Phase Histamine Reset Plan Dr Becky Campbell

Dr Aviva Romm allergies and gut podcast

Dr Aviva Romm allergy remedies

Histamine Block

Histamine and high performers

Air Purifier

Dehumidifier comparison site

Home Cleanse spray

Five Natural Tips to Reduce Oestrogen Dominance and Balance Hormones with Endometriosis

Seven Foods to Alleviate Oestrogen Dominance with Endometriosis

How to Test for SIBO

The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker

Understanding The Endometriosis Belly, Part 1

Understanding The Endometriosis Belly, Part 2