Living with Endometriosis

A holistic guide for survivors managing pain, trauma, and hormonal imbalance
By Healing the Monster

Your body is not your enemy.
You are not alone in this.
Let’s begin the journey of listening , and healing together.

This guide is for those who have survived trauma and now live with chronic pain, irregular cycles, or intense menstrual symptoms that disrupt daily life. Endometriosis is often misunderstood, undiagnosed, and minimized. Here, we offer tools, information, and reflections to support you in reclaiming your body and your power.

I’m just sharing what I’ve learned along the way — a mix of real info, my own experience, and links to things that have actually helped me. No preaching. Just what’s worked for me, in case it’s useful for you too.

Understanding Endometriosis

Endometriosis is a condition where tissue similar to the uterine lining grows outside the uterus. It can cause:

  • Debilitating menstrual cramps ( A doctor once told me that if you cant carry on like a normal day , then that is a sign things are not well)

  • Chronic pelvic pain

  • Diarrhea, vomiting, fatigue

  • Pain during sex or bowel movements (It may feel like too much pressure)

  • Fertility challenges

Many survivors of sexual assault are diagnosed late or not at all, having learned to suppress pain or assume it’s “normal.” But pain is a message, not a malfunction. If your period routinely derails your life, it’s worth investigating.

A Trauma-Informed Lens

Endometriosis may be more common among survivors. One study suggested that up to 80% of women with chronic pelvic pain had a history of abuse. Whether or not that number holds exactly, the connection between trauma and the body is real.

  • The body remembers what the mind tries to forget.

  • Suppressed pain often leads to delayed care.

  • Healing requires listening again ,with compassion, not judgment. (Don’t get angry just accept)

Support Through Food: The Endometriosis Diet

This one is personal for me , I have and still do with my relationship with food , this has been one of the hardest thing for me to find balance with , but I still persist and grow.

There is no cure, but many find relief through food that supports the body’s natural healing processes:

Anti-Inflammatory Foods

  • Leafy greens (spinach, kale)

  • Berries (blueberries, raspberries)

  • Ginger & turmeric (Natural anti inflammatory)

  • Flaxseeds, chia seeds, walnuts (omega-3s)

  • Cold-pressed oils (olive, avocado)

Hormone Balancing Foods

  • Cruciferous vegetables: broccoli, cauliflower, kale

  • High-fiber foods: lentils, oats, vegetables

  • Organic produce (if accessible)

Gut & Liver Support

  • Fermented foods: sauerkraut, kefir, kombucha and kimchi ( I get mine from a local supplier in Randburg called Irene’s gourmet, see here )

  • Bitter herbs: dandelion, artichoke, lemon water (Another Johanneburg based company I use for dried herbs , see here)

  • Hydration, reduced alcohol & caffeine (I use Rehydrate when my period starts, never get the vanilla flavour, it has always make me nauseous )

What to Avoid

  • Gluten, dairy, refined sugar ( even just reducing these will help , try honey as a replacement if needed)

  • Red meat (especially processed or non-organic)

  • Soy (in some people, it mimics estrogen)

Optional Elimination Phase

Try removing gluten, dairy, sugar, caffeine, and soy for 4–6 weeks, then reintroduce slowly while tracking symptoms.

Healing Additions

  • Magnesium: reduces cramps, calms the nervous system (Slow Mag is great)

  • Zinc and B vitamins: support hormonal balance

  • Herbal teas: chamomile, raspberry leaf, dandelion (I buy from eoils)

  • Castor oil packs: relieve pelvic congestion and inflammation ( This was a game changer for me and really has helped a lot to alleviate the pain , I bought my castor oil and pack from Biosil here, when you use it add some heat from a hot water bottle or pack to add to the absorption)

    • Castor oil contains a unique fatty acid called ricinoleic acid, which:

      • Penetrates deeply into tissues when applied to the skin

      • Acts as a natural anti-inflammatory, reducing swelling and calming irritated tissues

      • Helps regulate immune response and reduce pain-causing prostaglandins (which are often high in people with endometriosis)

Beyond Diet: Holistic Considerations

1. Nervous System Regulation

  • Somatic practices: gentle movement, breathwork

  • Polyvagal tools: vagus nerve toning, cold exposure, co-regulation

  • Trauma-informed therapies like EMDR, IFS

2. Detoxing Environmental Hormone Disruptors

  • Use glass or stainless steel instead of plastic

  • Avoid parabens, phthalates, and BPA in products

  • Choose non-toxic cleaning and skincare items

3. Movement

  • Gentle exercise (walking, stretching, swimming, Tai Chi) supports circulation and lowers inflammation

  • Avoid intense workouts during flares or menstruation

7. Rest & Sleep

Don’t we all wish that sleep was that easy, but it is needed.

  • Prioritize deep rest during flare-ups

  • Maintain good sleep hygiene:

    • Try to go to bed at the same time

    • Don’t fight with yourself to go to bed

    • Don’t try to exhaust yourself to sleep

    • Switching off lights and using natural candle light or a red light can change your brain over to sleep mode

    • Do some calm stretched before bed time ( I recommend Sukie Baxter on Youtube , here is a quick hack to reset your vagus nerve)

  • Learn your body’s rhythms , give yourself permission to slow down

  • Add supplements when needed , I like to use Catnip (yes its not just for the cats) and other natural aids

7. Emotional Well-being

  • Survivors often carry shame, grief, and anger around their bodies ( I have used Calm Shen just to help calm my system down)

  • Journaling, peer support, coaching, and creativity can help release what the body has held

You are not broken , you are surviving

Final Word

Endometriosis is not just a reproductive disorder. It’s a whole-body, whole-life condition — and for survivors, it’s also a deeply emotional one. The good news? Your body isn’t trying to ruin you. It’s trying to be heard.

You deserve answers. You deserve care. You deserve softness.

Healing the Monster is here to walk beside you.

References:

there are several studies and expert sources that align with the connections I’ve drawn between sexual trauma, endometriosis, and pain suppression. Here are some key references:

1. High Rates of Endometriosis in Survivors of Sexual Abuse

  • A study published in Human Reproduction (1998) found that women with a history of sexual abuse were significantly more likely to be diagnosed with endometriosis.

    • Reference: Walker, E. A., et al. (1998). “Adult health status of women with histories of childhood abuse and neglect.” American Journal of Medicine, 104(4), 289–296.

    • Also see: Jamieson & Steege (1997) – they noted a higher prevalence of sexual abuse history in women presenting with chronic pelvic pain and endometriosis.

2. The Body’s Memory of Trauma

  • Dr. Bessel van der Kolk, in The Body Keeps the Score, explores how trauma is stored in the body and can manifest as chronic conditions, including pelvic pain.

    • This supports your point that the body remembers and speaks through pain.

3. Pain Tolerance & Suppression in Trauma Survivors

  • Research has shown that trauma survivors often develop dissociation and high pain tolerance, leading them to underreport symptoms or delay seeking help.

    • Reference: Rhudy & Meagher (2000). “Fear and anxiety: divergent effects on human pain thresholds.” Pain, 84(1), 65–75.

4. Natural Remedies & Castor Oil Packs

  • While castor oil packs aren’t widely studied in Western medicine, they are commonly used in holistic and naturopathic circles for lymphatic drainage, pain relief, and liver support.

    • The Pacific College of Health and Science and Dr. Aviva Romm, a Yale-trained MD and herbalist, discuss castor oil’s benefits for pelvic congestion and menstrual pain.

5. Diet, Liver Function & Inflammation

  • Diets high in sugar and processed foods are linked to increased systemic inflammation, which can worsen endometriosis symptoms.

    • Reference: Parazzini et al. (2013). “Diet and endometriosis risk: a literature review.” Reproductive BioMedicine Online, 26(4), 323–336.