WillPowders Rein Endometriosis and PCOS in!

Nourishing with ElectroTide, which contains Dandelion Root, a herb that supports liver health and detoxification can support suffering women by flushing out water retention and alleviating bloating, which can be the final nail in the gynae coffin, convincing us that excess water is in fact weight gain, so flush away whilst nourishing like a champ!

Now, if you’re not down with the supplement world and wish to tweak your diet to support symptoms, here are our top choices on the menu.  Just be mindful that the bioavailability of nutrients differ in certain foods, so supplementing with a clean bovine collagen may aid your absorption and allow your gut to squeeze out all the good stuff. Ours is award winning, just sayin…

• Limiting Ultra Processed Foods and keeping it organic is key.  UPF’s and non-organic produce can cause inflammation in our bodies and are often riddled with sneaky sugars, synthetic hormones and pesticides that can play havoc with insulin levels, hormone balance and your gut health.
• Up your intake of Omega- 3 fatty acids: fatty fish such as salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, walnuts, and hemp seeds, are rich in omega-3 fatty acids. Omega-3s have anti-inflammatory properties and may help reduce inflammation associated with both endometriosis and PCOS.
• Rich in iron, calcium and Vitamins A, C and K, dark, leafy greens contain compounds that may help regulate hormone levels and support detoxification processes.
• Berries such as strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, vitamins, and minerals. They may help reduce inflammation, support immune function, and regulate blood sugar levels.
• Cruciferous vegetables such as broccoli, brussel sprouts, cauliflower, and cabbage contain compounds like indole-3-carbinol (I3C) and sulforaphane, which may help support hormone metabolism and detoxification.
• Avocados, olive oil, coconut oil, and nuts such as almonds and cashews are sources of healthy fats. These fats can help support hormone production, regulate blood sugar levels, and reduce inflammation.
• Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Adding turmeric to dishes or consuming it as a supplement may help reduce inflammation and alleviate symptoms associated with both endometriosis and PCOS. Check out our Spice recipes for some inspo: Spice, Olive Oil and Coriander Dressing for Meat, Turmeric, Ginger, Raw Milk Chia Seed Pudding, Spiced Latte, Shakshouka, Turkish Eggs
• Green tea contains catechins, which are antioxidants that may help reduce inflammation and regulate blood sugar levels. Drinking green tea regularly may help support overall health and reduce symptoms of both conditions.
• Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that support gut health and immune function. Maintaining a healthy gut microbiome may help reduce inflammation and improve symptoms of both endometriosis and PCOS.
• Ginger is a root herb known for its anti-inflammatory and pain-relieving properties. Some women find relief from menstrual cramps and pelvic pain associated with endometriosis by supplementing with ginger capsules or consuming ginger tea. Check out our ginger recipes: Ginger and carrot soup, Ginger, Lemon and Theanine Fizz and Turmeric, Ginger, Raw Milk Chia Seed Pudding, 
• Fennel seed is an herb that contains compounds like anethole, which may have oestrogen-like effects in the body. Some women with endometriosis find relief from symptoms such as bloating and digestive discomfort by supplementing with fennel seed extract.
• Lycopene is a carotenoid found in tomatoes and other red fruits and vegetables that has antioxidant properties. Some research suggests that lycopene supplementation may help reduce oxidative stress and inflammation associated with endometriosis.
• Astaxanthin is a potent antioxidant found in certain types of algae and seafood that may help reduce inflammation and oxidative stress associated with endometriosis. Some women find relief from symptoms such as pelvic pain and fatigue by supplementing with astaxanthin.
• Bilberry is a fruit rich in antioxidants called anthocyanins, which may help reduce inflammation and oxidative stress. Some women find relief from symptoms such as pelvic pain and fatigue by supplementing with bilberry extract.
• Pineapples, rich in bromelain, have been known to reduce inflammation, especially in the gut. 
• Certain herbal teas, such as chamomile, peppermint, ginger, and raspberry leaf tea can be super relaxing and may provide soothing relief from menstrual cramps and pelvic discomfort.

A combination of diet, supplementing and hacking is the true WillPowders Way, so we’ve put together some additional suggestions to help you help yourself!

In order to manage any aspect of your health, regular exercise is key; however, we know that time can be scarce.  Check out our To Move or Not to Move blog for ideas of how to incorporate movement into your day with little faff or when your energy levels are non existent.  In addition, stress management techniques, such as breathing exercises, like the Wim Hof technique, can be useful when trying to overcome and detract from bouts of pain as well as acupuncture, an ancient Chinese healing practice, which has been shown to reduce pain, regulate menstrual cycles, and improve fertility in women with endometriosis and PCOS. Alternatively, giving acupressure a whirl may offer some much needed relief.  This involves applying pressure to specific points on the body to relieve pain and promote relaxation. Some women find relief from menstrual cramps and pelvic pain associated with endometriosis by gently massaging acupressure points such as the Spleen 6 (SP6) point, located on the inner ankle. 

Other alternatives include pelvic massage techniques, such as myofascial release and trigger point therapy, which may help relieve tension in the pelvic muscles and reduce pelvic pain associated with endometriosis. Working with a trained massage therapist who specialises in pelvic floor therapy can provide targeted relief, and they may even be able to teach you an at home version. Alternatively, a more convenient and less invasive option may be wearing pelvic support devices such as pelvic belts and abdominal binders which may help provide support and stability to the pelvic area, reducing pain and discomfort associated with endometriosis. These can be worn during physical activity or throughout the day if needed.  

If you’re feeling really brave, you could give the old vag a steam! Vaginal steaming, also known as yoni steaming, involves sitting over a pot of steaming water infused with herbs such as rosemary, basil, and lavender. Some women believe that vaginal steaming can help improve circulation, reduce inflammation, and alleviate pelvic pain associated with endometriosis.

Embracing the hot and the cold could be a winner. Whilst submerging yourself into sub zero temperatures may not be at the top of your to-do list, the benefits really do outweigh the goose bumps!  Cold water can help numb pain receptors and reduce the perception of pain. Cold water has vasoconstrictive properties, meaning it can reduce blood flow to inflamed tissues and lesions associated with endometriosis, potentially reducing inflammation. Exposure, such as standing under a cold shower for 30 seconds, stimulates the body's stress response, leading to the release of endorphins, which can help manage stress levels and improve mood; however, simply applying cold to the lower abdomen or pelvic area during menstruation or when experiencing pelvic pain may alleviate cramping and discomfort as well.  It’s not all shivers and nipples like bullets though! Alternating between cold and warm water (contrast therapy) may improve circulation, supporting overall pelvic health and potentially reducing pain. If you do fancy a cold dip and don’t know where to start, check out our Cold Water Therapy blog for more information. 

Castor oil packs seem to be all the rave at the minute, even though it was probably your grandma’s go to hack when anyone in the family felt a bit off.  She was so wise because there's a good reason they have earned their popularity.  Believed to help reduce inflammation and pain associated with endometriosis or PCOS, applying a cloth soaked in warm castor oil to the lower abdomen and covering it with a heat source may help improve circulation, promote relaxation, and reduce pain. Including some castor into your self care routine could be the best thing you do. Thanks Granny!

And finally, finding an emotional support team could not be more important.  Dealing with endometriosis and PCOS really can make you feel like you’re all alone and utterly fed up with womanhood.  If you’re not ready to branch out of the house, Facebook groups like The Endo Spectrum and The Endometriosis Support Group might just allow you to find fellow sufferers with some more great advice. 

From all of us at WillPowders (some of whom share in your quest to rid our bodies of the dreaded endo and PCOS), we really hope that, one day, you find some much needed relief and, in the meantime, we will continue to dig deeper to bring you latest research, hacks and advice!