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My 3 Daily Routines to help manage my Endometriosis

reduce endometriosis pain

I get asked by so many lovely women about my daily routines, what I eat and how I have managed to get to managing my endometriosis. It can sometimes feel like a never ending question because the reality is, that I don’t just do one thing or ever truly stop incorporating more and more things into my life. I love to support my body and to find new and better ways of managing endometriosis. It is a journey and an adventure is finding out more!

However, I know that you want something to take-away. Something easy and simple and yet things that you can do each and every day to help you move forward. So, I decided to pick just 3 things. These are not all the things I do but they are the 3 things I don’t compromise on.


Meditation or Time-Out time

I noticed some time ago that with sharing this message with the world and wanting to get it out there, I was forever thinking about it. It was so common that my husband and I even named this phenomenon as “tickety, tickety!”. It basically means, an endless thinking that goes around and around and struggles to switch off. It used to start first thing in the morning for me, from the minute I woke up and it didn’t really stop until I took action on something and got stuck into working on it. The trouble was that it was causing me anxiety and stress. I struggled to switch it off and I struggled to truly relax about everything I was doing to support women with endometriosis.

It also pushed me into a deep set feeling of overwhelm and never believing that I had enough time to accomplish everything I wanted to do. Because of this, I would take my work with me on walks with Wilson (my Jack Russell pup). I would be listening to podcasts or recordings to help support my business. I would listen to them while driving and even sometimes while preparing meals. I never allowed myself any kind of time off, any kind of time out from what I was doing. It was no surprise that I felt overwhelmed! I was simply not giving myself a break from it all and stopping and breathing to take in where I was and being present within my day.

So now I do things a little differently. Each day I make a point of doing a basic 10 minute meditation or Qi Gong session first thing in the morning. This gets the “tickety, tickety” to stop first thing in the morning and allows me a stronger sense of focus and clarity before I even begin working on anything. I also no longer walk with podcasts about business, social media sharing or anything else. I might listen to something while driving but my walk time with Wilson is my time-out time. I can breathe in the fresh air, take in the sunshine and watch and enjoy how the little guy goes crazy running after his ball, splashing through the waves.


Brassica of some sort

This is a family of plants which includes things like broccoli, brussel sprouts and cabbage. They are particularly beneficial for us with endometriosis as they help flush out excess oestrogens from the body and help clear out toxins. I make a point of having at least one variety within my day. This could be actual broccoli, brussel sprouts, kale, cabbage or mustard greens but I also use sprouted brussel sprout seeds, sauerkraut and mustard. It is fairly easy to add these into a day when we consider all the different varieties and how easily one can add them into a salad. If you grow your own broccoli, it is so sweet that you can eat it raw with some home-made dip and it is super delicious!

One of my favourite ways of making salads, is to get a jar, fill it with layers of different things. It inevitably includes either kale or mustard greens as a base and some sprouts on top!


Here is a typical lunch:

  • Kale/Mustard Greens
  • Left over roasted pumpkin from the night before
  • Salmon
  • Spouts on top
  • Sauerkraut
  • Nuts/Seeds

It is super easy and you can take it with you if you need to.


Some kind of body treatment

These vary a little but generally I will include my Mayan Massage technique and dry brushing first thing in the morning and last thing at night, every single day. It doesn’t take long but it is my way of ensuring my body is cared for.

I might also have an actual massage done by someone. It is a great way to relax and alleviate any tensions held in the body. I strongly believe that we often forget to treasure and take care of our bodies. It is easy to scold and be mean to our bodies when we perhaps feel they have let us down or give us pain. I used to do this for years! I would then go on to punish it further with some wine to dull the pain and chocolate to suppress the emotional pain. I now look at my body as a vehicle which allows me to be alive and I treat it like I might treat a young child – something that needs special care and attention.

Additional body treatments you can also use to truly show love for your body:

  • Hair treatments
  • Get a lovely body oil and massage your whole body with it, from head to toe
  • Get your feet or hands massaged by someone
  • Body scrubs

I created a book called Kissed by Nature, which has some lovely home-made options to use to take care of your body.



I know so many of you will want to know what supplements I take but to be honest this is a tough one to answer as it varies dramatically and it may not necessarily be what your body needs either. I will say that I have dramatically reduced the number of supplements I take as I truly believe we should be getting our nourishment from our food.

So, I hope this mini list helps you to recognise my key focus points and guides you to do the same.


Hugs, Melissa x
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This Post Has 3 Comments

  1. Kash

    Thanks for these super awesome and very practical tips. Another one to add on – We should preferably only drink warm liquids and avoid any cold food or beverages, and that includes ice cream. This certainly helps with improved circulation.

  2. Nkatha Ogutu

    Great read. I find that loving yourself is the number one contributor to managing your endometriosis. Women love to nurture others, but with endometriosis, you’ve got to take time out for yourself if you want to be the best for other people. Taking time to pray, meditate or just exhale really works for me.

  3. amber


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I'm Melissa

Sick of dealing with endometriosis and ready to move forward?

I empower women to stop feeling like a victim to their endometriosis and find empowering ways to reduce pain & symptoms. 



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