ENDOMETRIOSIS
A 12-Week Holistic Approach to Reducing Inflammation and Restoring Balance
Living with Endo can feel overwhelming, but it doesn’t have to define your life.
Endometriosis is a complex condition that requires a multi-faceted, integrative approach to healing. By addressing inflammation, hormone imbalances, gut health, and immune dysfunction, it is possible to reduce the severity of symptoms and improve overall well-being.
This 12-week endometriosis healing program is designed to take you through each essential step of healing, inspired by the work of Dr. Jessica Drummond. Utilizing nutrition, supplements, lifestyle modifications, and holistic therapies, this program helps support the body’s natural ability to detoxify, reduce inflammation, and restore hormonal balance.
WEEK 1
Anti-Inflammatory Nutrition Basics
The foundation of healing begins with nutrition. In the first week, we focus on adopting an anti-inflammatory diet by eliminating common triggers such as gluten, dairy, sugar, and processed foods. You’ll introduce nutrient-dense foods like leafy greens, berries, omega-3-rich fish, and cruciferous vegetables to support estrogen metabolism. This nutritional shift helps to reduce inflammation, a key driver in endometriosis pain and discomfort.
WEEK 2
Gut Health + Hormone Detox Support
Gut health plays a critical role in hormone regulation and immune function. This week focuses on supporting your digestive system with prebiotics, probiotics, and fiber-rich foods to balance the gut microbiome. Fermented vegetables, flaxseeds, and a variety of fiber sources will help support hormone detoxification through the gut-liver axis. You'll also incorporate liver-supportive herbs like milk thistle and dandelion for enhanced detoxification.
WEEK 3
Essential Supplements for Inflammation + Hormonal Balance
Supplementation is key to managing the inflammatory process and supporting hormone balance. Omega-3 fatty acids, magnesium, DIM (Diindolylmethane), and curcumin are introduced this week. These supplements work to reduce inflammation, support detox pathways, and aid in estrogen metabolism, helping the body manage endometriosis-driven inflammation and pain.
WEEK 4
Reducing Pain + Pelvic Inflammation
This week introduces more direct methods for managing pain and pelvic inflammation. Castor oil packs are used to reduce inflammation and improve lymphatic drainage, while acupuncture is introduced to improve blood circulation in the pelvic area. These natural therapies are essential for alleviating the chronic pelvic pain associated with endometriosis.
WEEK 5
Hormonal Support + Estrogen Detox
Balancing hormones is essential for controlling the symptoms of endometriosis, particularly estrogen dominance. This week, hormone-balancing foods like flaxseeds and healthy fats are emphasized, along with hormone-regulating herbs such as Vitex. These changes help support natural progesterone production and promote a healthier balance of reproductive hormones.
WEEK 6
Stress Reduction + Adrenal Support
Chronic stress can exacerbate endometriosis symptoms by disrupting cortisol and hormone balance. This week focuses on daily stress-reduction techniques, including meditation, journaling, and breathwork. Adaptogenic herbs like Ashwagandha or Rhodiola are introduced to support adrenal function and help regulate cortisol levels, creating a more balanced hormonal environment.
WEEK 7
Pelvic Floor Therapy + Mind-Body Connection
Pelvic floor tension can be a significant contributor to endometriosis pain. This week introduces pelvic floor physical therapy to address muscle tension, scar tissue, and pelvic pain. Additionally, mind-body practices such as restorative yoga and breathwork are incorporated to help reduce stress and pain perception.
WEEK 8
Restoring Sleep + Circadian Rhythm
Pelvic floor tension can be a significant contributor to endometriosis pain. This week introduces pelvic floor physical therapy to address muscle tension, scar tissue, and pelvic pain. Additionally, mind-body practices such as restorative yoga and breathwork are incorporated to help reduce stress and pain perception.
WEEK 9
Immune System Support
Endometriosis involves immune dysfunction, so this week focuses on supporting the immune system with nutrient-rich, anti-inflammatory foods like garlic, ginger, and turmeric. Immune-supporting supplements such as vitamin C, zinc, and astragalus are introduced to help modulate the immune response and reduce inflammation.
WEEK 10
Detoxification Support for Hormonal Balance
To further support hormone balance, this week focuses on detoxification. Liver-supportive foods like artichokes, beets, and cruciferous vegetables are emphasized, alongside detox practices like sauna therapy and dry brushing. These practices help support lymphatic drainage and toxin elimination, crucial for reducing estrogen dominance.
WEEK 11
Gentle Movement + Low-Impact Exercise
Exercise is vital for circulation, stress reduction, and inflammation management, but it must be done carefully to avoid aggravating pelvic pain. This week, low-impact exercises such as walking, swimming, and restorative yoga are introduced to improve circulation and overall well-being without adding stress to the pelvic area.
WEEK 12
Personalized Plan + Long-Term Sustainability
In the final week, we review progress and make personalized adjustments to your diet, supplements, and lifestyle practices. The goal is to establish a sustainable long-term plan that includes continued stress management, hormone balance, and inflammation control, tailored to your individual needs. This week solidifies the foundation for ongoing health and symptom management.