DEEP DIVE: ENDOMETRIOSIS

Written By April Woodroffe

Part 3 - The Naturopathic Approach

1.NUTRITIONAL FOUNDATIONS

Main focus: To focus on whole foods, avoid ultra-processed foods and incorporate beneficial nutrients to specifically target the reduction of endometriosis development and symptoms.

Prioritise:

  • An array of deeply coloured fruits and veggies

    • Aim to fill ½ your plate + buy each colour of the rainbow in your weekly shop

  • High fibre foods

    • Black / kidney beans, quinoa, apples, pears, broccoli

  • Complex carbohydrates

    • Oats, lentils, chickpeas, brown rice, sweet potato, pumpkin

  • Grass-fed, pasture-raised and wild-caught meat

    • Beef, chicken, lamb, salmon, turkey, tuna, sardines, oysters

  • Healthy fats

    • Grass-fed butter, olive oil, flaxseed oil, avocado, nuts and seeds

  • Filtered water

    • Reverse osmosis, activated carbon, UV, ceramic / sediment

  • Fresh herbs and spices

    • Aim for 2-3 fresh herb bunches per week (dill, coriander, parsley)

2.NUTRITIONAL SUPPORT

SWAPS

Refined and seed oils —> Extra virgin olive oil, avocado oil, butter, tallow

Processed meats —> Nitrite free and fresh deli meats

Refined sugar —> Coconut sugar, maple syrup, honey, dates

Fried foods —> Home made and cooked in oven / airfryer

Alcohol —> Alcohol-free drinks, kombucha, herbal tea

ADDITIONS

Antioxidants - Vitamin A, C and E

  • Blueberries, liver, pomegranate, dark chocolate, green tea, beetroot, leafy greens, citrus, almonds

Anti-inflammatories + Polyphenols

  • Turmeric, ginger, olive oil, berries, green tea, garlic, onion, fatty fish

Omega-3 Fatty Acids

  • Wild-caught oily fish, flaxseed, chia seeds, walnuts, hemp seeds

3.LIFESTYLE FOUNDATIONS

Movement

Regular moderate - high intensity workouts have the following effects:

  • Anti-inflammatory

  • Improves Oestrogen Clearance

  • Improves Blood Sugar Regulation

  • Aids Restoration of Hormonal Balance

  • Normalises HPA-Axis

  • Reduces Pain Perception

  • Reduces Muscle Tension

  • Improves Mental Health

Exercise forms include strength training, walking, running, yoga, pilates, dancing etc. 3-5 times per week with adequate rest.

Sleep

Disruption of your circadian rhythm (sleep-wake cycle) reduces melatonin — a hormone with direct antioxidant and anti-inflammatory effects.

Sleeping 8-9 hours at the same time each night and avoiding shift-work is key to managing endometriosis and hormonal health in general.

Toxins

As we previously discussed, environmental toxins are a part of everyday life now and can be found pretty much anywhere. The goal is to reduce your exposure wherever you can.

Some ways to do this include:

  • Switching to glass containers to store food (especially when using the microwave)

  • Cease smoking and vaping

  • Filtered water

  • Stainless steel or wooden chopping boards

  • Wash all produce in water and ½ tsp bicarb soda for 15 mins

  • Fragrance free and natural versions of personal care and cleaning items

  • Air filter or add indoor plants

  • Use glass or stainless steel straws (the glue from paper straws is highly toxic)

Nervous System

Unprocessed trauma and chronic psychological stress dysregulate the HPA axis, amplify pain perception through central sensitisation, and drive the inflammatory and hormonal environment endometriosis depends on to progress.

A meta-analysis of 4619 women found a stress prevalence of 41.78% in endometriosis — directly associated with pelvic pain severity.

What the evidence supports:

  • Somatic experiencing — nervous system regulation addressing the body held trauma response

  • EMDR — trauma processing with strong evidence for chronic pain conditions

  • Mindfulness based cognitive therapy — reduces pain perception, anxiety, and depression

  • Acceptance and commitment therapy (ACT) — builds psychological flexibility and reduces pain related suffering

  • Peer support and community — connection with others who understand reduces isolation and improves outcomes

Animal models show stress reducing interventions can decrease lesion size by up to 60%.

4.SUPPLEMENTS

NAC (N-acetyl Cysteine) ⟶ Replenishes glutathione, reduces oxidative stress, and directly shrinks endometriomas

Vitamin C and E ⟶ Neutralise reactive oxygen species and reduce inflammatory mediators driving pain

Omega-3 (EPA + DHA) ⟶ Shift prostaglandin balance away from pro-inflammatory PGE2, reducing pelvic inflammation

Vitamin D ⟶ Inhibits aromatase in lesions — reducing local oestrogen production and promoting apoptosis

Magnesium (Glycinate) ⟶ Relaxes smooth muscle, reduces cramping, and inhibits lesion angiogenesis via VEGF suppression

Zinc ⟶ Antioxidant and immunomodulatory — reduces oxidative stress and inflammatory cytokine burden

Melatonin ⟶ Antioxidant, anti-inflammatory, and antiangiogenic — directly targets the lesion microenvironment

Curcumin ⟶ Modulates NF-kB, reduces inflammatory signalling, and inhibits oestrogen driven cell proliferation

PEA (Palmitoylethanolamide) ⟶ Modulates mast cell activity and neuroinflammation — reducing central and peripheral pain sensitisation

5.HERBAL SUPPORT

Chamomile (Matricaria recutita) ⟶ COX-2 inhibition, antispasmodic, and reduces prostaglandin driven pelvic pain and cramping

White Peony (Paeonia lactiflora) ⟶ Antioxidant, immunomodulatory, anti-inflammatory, and supports progesterone production

Chaste Tree (Vitex agnus-castus) ⟶ Supports progesterone production and reduces oestrogen dominance driving endometriosis progression

Licorice (Glycyrrhiza glabra) ⟶ Anti-inflammatory, adrenal supportive, and works synergistically with Paeonia for oestrogen dominance

Baical Skullcap (Scutellaria baicalensis) ⟶ Baicalein suppresses endometrial stromal cell viability and proliferation via NF-kB pathway

Ginger (Zingiber officinale) ⟶ COX-2 inhibition reduces prostaglandin driven dysmenorrhoea and pelvic inflammation

Dong Quai (Angelica sinensis) ⟶ Anti-inflammatory, analgesic, and supports pelvic circulation — reduces dysmenorrhoea

Black Cohosh (Cimicifuga racemosa) ⟶ Preferentially binds ERβ reducing proliferative oestrogenic activity in lesion tissue

Calendula (Calendula officinalis) ⟶ Anti-inflammatory, lymphatic, and supports pelvic tissue healing and inflammation resolution

All suggestions here are made based on the latest research of the general population of endometriosis participants. This information is not to be substituted for medical advice and always seek the opinion of your GP.

As discussed, there are many possible drivers of endometriosis, work with a naturopath to find your root cause and learn to manage it better today 🤍

April Woodroffe
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DEEP DIVE: ENDOMETRIOSIS