Self-care approaches may help alleviate painful or disruptive endometriosis symptoms. Examples include warm compresses, light physical activity, and mind-body therapies. Endometriosis occurs when cells similar to the endometrial lining of the uterus grow outside the uterus. This can cause lesions and unnecessary blood vessel growth on the ovaries, fallopian tubes, pelvis, and bowel, leading to symptoms such as:
- pain, which may be worse during intercourse or bowel movements
- bleeding
- fatigue
- mental health conditions, such as anxiety or depression
- stress
- sleep problems
You may also notice symptoms worsen during menstrual periods.
There is currently no cure for endometriosis, but treatments can manage the condition. Home remedies and natural approaches may help relieve symptoms alongside medical treatments.
Read on for endometriosis symptoms home remedies and when to contact a doctor.
Home remedies for endometriosis symptoms
Below are home remedies that may help alleviate endometriosis symptoms.
Heat therapy
Heat therapy may help reduce cramps and relieve pain. Strategies include:
- placing a hot water bottle or heat pack wrapped in a cloth over the affected area
- using stick-on heat patches designed for use on the skin
- taking a warm bath
Many people with endometriosis also experience stress. A 2023 review suggests stress may worsen symptoms. Some people find heat therapy helps with relaxation and physical and mental soothing.
Over-the-counter (OTC) pain relief
OTC pain relief medications called nonsteroidal anti-inflammatory drugs (NSAIDs) are often used to help relieve endometriosis and menstrual pain.
OTC NSAIDs include:
- ibuprofen (Advil, Midol, Motrin)
- aspirin (Bayer, Anadin, Asatab)
- naproxen (Aleve, Feminax Ultra)
However, research into how helpful NSAIDs are for endometriosis pain specifically is limited. If NSAIDs aren’t helping, talk with a doctor or qualified healthcare professional for help.
NSAIDs can also have side effects and interact with other medications. Always consult a pharmacist or doctor for advice if you have other health conditions or take other medications or supplements. They can make sure the NSAID is safe for you to take.
Curcumin and turmeric
Curcumin is a compound found in turmeric that may have antioxidant and anti-inflammatory properties.
A 2020 review of studies suggests that curcumin may decrease inflammation and oxidative stress in endometriosis.
Oxidative stress occurs when molecules known as free radicals build up in the body and damage cells. This may contribute to the growth of endometriosis lesions.
Antioxidants like curcumin can help offer protection against free radicals, reducing oxidative stress.
Review authors also suggest that curcumin may contribute to improvements in the growth of lesions, the death of endometriosis cells, and blood vessel formation.
Chamomile tea
In addition to offering relaxation, chamomile tea may provide anti-inflammatory and antioxidant properties.
Chamomile also contains a plant chemical called apigenin. A 2021 review suggests apigenin may help decrease signs of chronic inflammation in human cells.
Apigenin may also interact with hormonal receptors to decrease the growth of endometriosis cells and encourage cell death in endometriosis tissues.
Other foods that contain apigenin include:
- parsley
- celery
- oranges
- wheat
Anti-inflammatory diet
Some people report that adjusting their diet helps reduce endometriosis pain.
While research is ongoing, some evidence supports the role of dietary approaches for endometriosis. Dietary patterns that may help endometriosis include :
- anti-inflammatory diet
- plant-based diet
- low estrogen diet, which involves reducing fat and increasing fiber intake
Read more about anti-inflammatory diets, including their benefits and foods to include.
However, the best dietary approach may vary per person, endometriosis subtype, and specific symptoms.
Always talk with a doctor or registered dietitian before significantly changing your diet or trying to self-treat a condition with nutrition.
Mind-body therapies
Mind-body therapies aim to improve mind and body interaction to help with healing, relaxation, and overall health and well-being.
While further research is needed, some small trials suggest mind-body therapies could be promising treatments for endometriosis symptoms.
Examples of mind-body therapies include:
- acupuncture
- massage
- meditation, such as mindfulness and guided imagery
- breathing exercises
- yoga
- tai chi or qi gong
- hypnotherapy
Low intensity physical activity
Researchers from a 2020 review encourage getting low intensity physical activity to help treat endometriosis symptoms.
According to a 2022 study with over 1,000 participants, people who exercised at least three times a week reported pain improvements in the days after exercising.
Walking, yoga, and muscle strength and endurance exercises were the most common forms of exercise for participants.
Other low intensity physical activities include:
- tai chi and qi gong
- stretching exercises
- swimming
- biking
- dance
Omega-3 fatty acids
Omega-3 is found in foods such as :
- flaxseed and flaxseed oil
- chia seeds
- oily fish, such as salmon, herring, and sardines
- walnuts
- seaweed
Researchers from a 2020 trial link improvements in pelvic pain to increasing omega-3 intake. However, because these results are not conclusive, researchers call for further studies to investigate the potential of omega-3 for endometriosis.
Magnesium
Magnesium may help relax the muscles and alleviate endometriosis and menstrual pain.
Researchers are also investigating the possible role of magnesium in alleviating anxiety and stress.
However, magnesium can cause gastrointestinal symptoms as a side effect, such as vomiting or diarrhea. Always talk with a doctor before trying any supplements, even if they are available over the counter. A doctor can make sure they are safe for you to take.
Resveratrol
Resveratrol is a compound found in grapes and berries with anti-inflammatory, antioxidant, and anti-angiogenic properties. Anti-angiogenic properties mean a substance may help prevent blood vessel growth.
Resveratrol may also hinder the action of enzymes that encourage endometriosis-related tissue growth, inflammation, and pain.
Other self-care approaches to consider
Other possible self-care approaches and home remedies to help with endometriosis symptoms include :
- considering therapy, such as acceptance and commitment therapy
- improving sleep hygiene
- asking your doctor about other supplements, including :
- probiotics and prebiotics
- CBD oil
- bromelain, an enzyme found in fruits such as pineapples
- vitamin D supplements
- ginger supplements
Learn more about CBD oil and how it works.
When to see a doctor
Contact a doctor for advice if you:
- have any severe symptoms or symptoms affecting your quality of life
- feel your current treatment isn’t helping enough
- notice worse symptoms after trying a treatment or home remedy
Some home remedies, such as supplements or acupuncture, can have side effects or risks. Always talk with a doctor if you’re considering treating your condition with alternative therapies.
Summary
Alongside medical treatment, home remedies may help improve endometriosis symptoms by alleviating pain and inflammation.
Home remedies for endometriosis symptoms supported by research include heat therapy, light physical activity, and mind-body therapies, such as yoga.
However, always talk with a doctor before self-treating endometriosis or trying new supplements or OTC products. Some home remedies can cause side effects and may not be appropriate for everyone.
Contact a doctor for any other questions about endometriosis symptoms or treatment.