Managing an endometriosis flare-up
Whether it’s endometriosis, adenomyosis or intense period pain, we all know that moment when you go into a real pain flare-up can feel awful. Sometimes you can link it to something you’ve eaten or a change in routine, but sometimes they just seem to get you out of the blue.
At the moment one strikes you just want it to end as soon as possible, but that’s also the moment that logic goes out the window and you can’t think what to do about it.
So here are my top tips for managing a pain flare-up.
- Try and work on your mindset
Easier said than done I know, but often when the flare start, the brain starts kicking in at the same time and feeding us lots of negative thoughts. I know because I’ve been there too, it’s hard to feel positive when you are in intense pain. But we start thinking that’s it, this is how the pain is going to be forever more, all the progress I made is lost, the pain is never going to end, I can’t cope with this level of pain etc. And this is all feeding our stress levels, which in turn is increasing inflammation levels in the body and so our pain and it becomes a vicious cycle. So, try to tell yourself, this is a flare and it won’t last forever. You’ve been here before and you’ve come out the other side. You are strong and you can get through this. There are things that you can try that can help you manage the pain. Write these things down so you have them to hand when the pain kicks in.
2. Take some pain relief
If you are someone who normally manages without pain relief, there can be a reluctance to have to take it. I know, as this is also one of the things I do. I hold off for as long as possible telling myself I don’t need painkillers, but sometimes we do. And it’s better to take them sooner rather than waiting until the pain is so intense the pain relief may take some time to work. If you really don’t want to take painkillers or they don’t agree with you, then try a TENS machine.
3. Try some heat
Heat can help reduce pain and also relax all the tense muscles we tend to get when we are in pain. Hot water bottles, heat packs or a soak in a warm bath can all help. Stick on heat packs are great for when you have to go out or travel.
4. Do something relaxing
Getting some relaxation can help both mentally, and physically with the pain. Watch your favourite film, listen to some music, phone a friend, use some aromatherapy oils, or do a nice relaxing hand massage.
5. Get cosy
If you’re going to be out of action for the day then you might as well get cosy to help you relax and feel better about things. Get your comfy pyjamas on, get under a warm blanket, wear some fluffy socks. All these little moments of self-care can help with relaxation.
6. Rest
Get plenty of rest to help your body deal with the pain. And if rest isn’t possible and you’ve had to go to work, then getting rest when you come home is essential. Going to bed as early as possible can also help, even if you don’t manage to sleep for a while, your body is still getting some rest and you’ll be more comfortable.
7. Drink herbal teas
I know herbal teas are not going to stop the pain on their own, but it’s something else that you can try to help. Peppermint is good if you are bloated, chamomile can help reduce pain and relax the mind. Ginger is anti-inflammatory and good if you feel nauseous. Have 2 to 3 cups a day to get the benefits and make sure you always have a supply at home.
8. Eat plenty of anti-inflammatory foods
You may lose your appetite when you are in pain, but trying to get plenty of anti-inflammatory foods in can help. I like to do this with fruits and vegetables by increasing anti-inflammatory smoothies and soups – both of which are also quick to do and easy to digest. Try to have a supply of things you can use for a smoothie in the freezer and add in some ginger for an extra anti-inflammatory kick. And have some soups in the freezer too, either homemade or something like New Covent Garden soups, so you have emergency foods on standby.
And if you’d like some help in getting a plan in place to help manage your pain, book in for a free hormone health review.
Content Disclaimer
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.