How To Treat Fatigue with Endometriosis?

December 2, 2024 (No Comments)

Feeling tired and fatigued all the time can severely impact your mental health and productivity. Yet, did you know that
fatigue is a symptom of endometriosis that may affect as many as 3 in 4 people with the condition.
The most common way endometriosis causes fatigue is through the inflammation it creates in a person’s body.

Whereas PCOS is a metabolic and hormonal condition because of increased production of male sex hormones. Women with PCOS usually experienced irregular periods, acne-prone and oily skin, thinning hair, and TIREDNESS. To treat this constant fatigue, you first need to understand the cause of the issue. 

Can Endometriosis cause fatigue?

Not getting enough sleep or feeling tired are issues many people face because of their busy lifestyle. However, women with endometriosis (and/or PCOS) experience chronic fatigue, which could lead to brain fog, exhaustion, and mood disorders. Your doctor can help you find the root cause through medical and blood tests for anemia, thyroid disorders and more.

Nutrition

Iron deficiency, vitamin D and vitamin B12 deficiency, dehydration, eating too few calories. A common symptom of endometriosis is heavy menstrual bleeding. Menstrual blood contains high levels of iron, and a person who regularly loses a lot of blood can develop anemia.

Medical reasons

Chronic inflammation, anemia, “painsomnia”, sleep apnea, thyroid hormone imbalance, HPA- Axis dysfunction (increased production of DHEA-S, an androgen produced by the adrenal glands) for those who have multiple diagnoses like endometriosis as well as PCOS.

Inflammation

The most common way endometriosis causes fatigue is through the inflammation it creates in a person’s body. When endometrial-like tissue grows outside of the uterus, the body launches an immune response to try to remove the tissue.

This can cause extreme pain but also chronic fatigue.

Disrupted sleep 

Chronic inflammation and stress can also affect sleep, reducing sleep quality and altering the circadian rhythm which can cause fatigue.

Mood Changes 

Mood disorders such as depression, stress, or emotional trauma can leave a person feeling extremely low on energy.
People living with endometriosis are at a higher risk of developing the disorder.

This can be due to a hormonal imbalance caused by endometriosis or as a result of having to live with chronic pain over time. 

 

How to get “boost” your energy when you have endometriosis? 

1. Eat an anti-inflammatory diet:

A diet that is rich in antioxidants, fibre and healthy fats; a Mediterranean diet is a great example. The Mediterranean diet is rich in whole foods; vegetables, fruit, whole grains, legumes, nuts, seeds, spices and olive oil are consumed daily. Fish is eaten about 4 times per week. Poultry and eggs are eaten in moderation, red meat is limited to no more than once a week and processed foods are avoided. Be sure to drink plenty of water as even mild dehydration can cause fatigue.

2. Cut down caffeine intake 

A recent study concluded that drinking coffee 0 to 6 hours before bedtime reduces sleep by over an hour. If you like drinking something after mid afternoon, you could give calming teas a try! process boosts your blood sugar for a short while before falling down quickly. Get 7-9 hours of sleep, so your body doesn’t feel stressed. 

A recent study concluded that drinking coffee 0 to 6 hours before bedtime reduces sleep by over an hour. If you like drinking something after mid afternoon, you could give calming teas a try! 

3. Get enough sleep 

A good night’s sleep is crucial to your health. Plan ahead and decide what time you want to go to sleep, then at least 30 minutes prior turn down the lights, turn off all electronic devices and do something relaxing such as yin yoga or meditation. Avoid alcohol, eating a large meal just before bed and avoid caffeine after midday. If possible, go to bed at the same time every day and wake at the same time every day.

4. Eat small, regular meals throughout the day 

Eating two or three big meals a day can cause a quick spike in blood sugar, which on crashing causes fatigue. Divide your meals up into 4-5 smaller portions that you can throughout the day. Focus on eating whole foods, whole grains, and protein-rich foods to curb your cravings and avoid instant blood spikes. 

5. Stay hydrated 

Even mild dehydration can lower your energy levels. With endometriosis, you can feel this effect even severely. If you don’t like drinking water, consume water-rich foods including cucumber, watermelon, green leafy vegetables, and citrus fruits every day. Work with a nutritionist who specializes in endometriosis and hormone nutrition to improve your symptoms and get personalized support. 

Minerals and Vitamins to treat fatigue: 

Magnesium 

Your body uses magnesium in over 300 vital functions from energy production to muscle reaction. Magnesium supplements will make you feel energized.  

B12 

Some birth control pills or Metformin (a medication prescribed for people with PCOS) reduce your body’s B12 absorption, a vitamin responsible for cognitive function and more importantly energy production. 

Iron 

Endometriosis may cause iron deficiency through heavy menstrual bleeding or chronic systemic inflammation. People with endometriosis are at higher risk of developing iron-deficient anemia than the general population. Why is this? Well, many women who have endometriosis tend to suffer from “heavy menstrual bleeding”. And if you’re bleeding too heavily or too frequently, that blood loss can adversely impact iron levels- as you’re literally bleeding out your iron supply.

TIPS TO INCREASE your iron intake. Consume iron-rich foods including meat, poultry, eggs, fish and seafood, broccoli, spinach, as well as beans and lentils to name a few foods. Get a blood hemoglobin or iron level test and if you’re deficient, your doctor can prescribe you a supplement. 

Hi! I am Louise Dorsett, your friendly registered nutritionist from Kingston, Ontario. I am here to educate and guide you through PCOS, endometriosis, and infertility. 

Feel free to mention your questions in the comment section below and I’ll reply to them!