Understanding Endometriosis and Adenomyosis: A Comprehensive Guide for Women’s Health & Fitness
A Practical Guide to Managing Symptoms Through Nutrition, Fitness, and Lifestyle Adjustments
What Are Endometriosis and Adenomyosis?
Let’s Start with the Basics: How Your Uterus Works
Imagine your uterus is like a cosy nest. Every month, it builds up soft, cushiony layers (the endometrium) in preparation for a possible pregnancy. If no pregnancy happens, the body tears down that nest and flushes it out—this is your period.
But in some women, endometrial tissue doesn’t stay where it belongs. Instead, it starts growing in places it shouldn’t—like on the ovaries, fallopian tubes, bladder, bowels, and even the muscles of the uterus itself.
🔹 Endometriosis = When endometrial-like tissue grows outside the uterus, leading to pain, scarring, and inflammation.
🔹 Adenomyosis = When endometrial tissue invades the muscular wall of the uterus, causing heavier, more painful periods and an enlarged uterus.
💡 Think of it this way:
Endometriosis is like weeds growing outside a garden fence, spreading to unwanted areas.
Adenomyosis is like tree roots growing deep inside the soil, disrupting the foundation.
Both can coexist, making things even more complicated. And unfortunately, they’re often overlooked or misdiagnosed because period pain is so normalised.
Why Does This Matter?
Normally, your body has a built-in cleanup system—your period sheds the endometrial tissue each month.
BUT…
❌ With endometriosis, the misplaced tissue still thickens and bleeds like it’s supposed to—but there’s no way for it to leave the body. This creates inflammation, pain, and scarring over time.
❌ With adenomyosis, the tissue is trapped inside the muscle of the uterus, making periods more painful, heavier, and longer than usual.
🔴 What does this mean for YOU?
✅ More than just ‘bad periods’ – We’re talking pain that feels like barbed wire wrapping around your pelvis, cramping so bad it makes you nauseous, and fatigue that makes even simple tasks exhausting.
✅ Organs sticking together? Yep, it happens. Endometriosis can cause scar tissue (adhesions) that fuse your reproductive organs to each other—or even to your bladder or intestines. This can cause pain during sex, bowel movements, and even standing for too long.
✅ Digestive issues? Bloating? "Endo Belly"? When endometrial tissue spreads to the bowels, it can mimic IBS (irritable bowel syndrome), causing bloating, constipation, and diarrhoea.
💡 Bottom line: This is not just a period problem—it’s a full-body condition that impacts energy, digestion, mood, and quality of life.
Common Symptoms of Endometriosis & Adenomyosis
🎯 Not all symptoms are the same, but these are the most common:
💡 Important: These symptoms don’t always show up at the same time. Some women have terrible pain but light periods. Others have crippling fatigue and no pelvic pain at all.
How Are These Conditions Diagnosed?
👩⚕️ Step 1: Tracking Your Symptoms
Start logging everything:
📍 When your pain happens (before/during/after your period).
📍 How heavy your periods are.
📍 Any unusual symptoms (bloating, nausea, bowel changes, fatigue).
👩⚕️ Step 2: Medical Testing
Ultrasound: Good for spotting adenomyosis, but often misses endometriosis.
MRI: Can show deeper issues, but still not a sure diagnosis.
Laparoscopy: The only 100% way to diagnose endometriosis—a small camera is inserted into the abdomen to check for lesions.
🚨 The Problem? Many Women Get Dismissed 🚨
Doctors often say things like:
❌ “Periods are supposed to hurt.”
❌ “Just take birth control.”
❌ “You’re overreacting.”
🔥 Advocate for yourself! If your doctor brushes you off, get a second opinion.
Managing Symptoms: Nutrition, Fitness & Lifestyle Adjustments
1️⃣ Exercise & Movement
🏋️♀️ Strength Training: Helps with inflammation & supports muscle function.
🧘 Yoga & Pilates: Especially helpful for relaxing the pelvic floor.
🚶♀️ Walking: Improves circulation, reduces bloating, and keeps pain in check.
💡 Modify Workouts During Flare-Ups:
❌ Avoid high-impact exercises when bloated/in pain.
✅ Gentle stretching & deep breathing can help on bad days.
2️⃣ Nutrition Strategies
🥦 What Helps:
✅ Iron-rich foods (red meat, spinach, beans) – Combat fatigue.
✅ Omega-3s (salmon, walnuts) – Reduce inflammation.
✅ High-fibre foods (veggies, whole grains) – Support gut health.
🚫 What to Limit:
❌ Processed meats – Increase inflammation.
❌ Excess caffeine – Can overstimulate the nervous system.
❌ Sugar – Worsens bloating & hormone imbalances.
3️⃣ Stress & Sleep Management
😴 Prioritise sleep – Your body heals at night.
🧘 Reduce stress – Meditation, deep breathing, & light movement help.
This is not in your head—and you’re not alone. Managing endometriosis/adenomyosis is a long game, but with the right tools, you can improve your quality of life.
🔥 Need help? I can help create a custom fitness & nutrition plan that fits your needs. Let’s make movement work for YOU. 💙