Endometriosis: 7 tips that really help in everyday life
Kirsten Grosse Lackmann
March 13, 2026
5 min
Endometriosis is more than just "severe menstrual pain". This chronic disease can severely affect the everyday life, energy and well-being of affected women. The good news is that there are a number of things women can do themselves to alleviate symptoms and support their bodies in everyday life.
Many women with endometriosis suffer from recurring pain throughout their cycle, exhaustion or other symptoms that go beyond menstruation. In addition to medical treatment, there are numerous ways to take action yourself.
The following seven tips show how you can better meet the challenges of this chronic condition. Even small changes in everyday life, paying more attention to your own needs or complementary therapy approaches can make a noticeable difference, alleviate symptoms and increase your well-being.
1. take your symptoms seriously
You don't have to simply accept pain that regularly restricts you. Consciously observe your cycle and your symptoms by asking yourself the following questions:
- When does the pain occur? (before, during or after your period, during ovulation)
- How severe is the pain?
- Are there any accompanying symptoms such as tiredness, digestive problems or pain during urination, bowel movements or sexual intercourse?
A symptom diary can help you recognise patterns - and also makes it easier to talk to your gynaecologist.
2. exercise: gentle instead of performance-orientated
Many affected women find that gentle exercise helps to relieve tension and alleviate pain. The following activities are particularly suitable:
Important: Always listen to your body. It's not about athletic performance, but about feeling more comfortable in your own body.
Our gynaecology
Endometriosis consultation
Severe menstrual cramps, lower abdominal pain, pain during sexual intercourse, involuntary childlessness and bloody urine or faeces are typical symptoms of endometriosis. Individual counselling and treatment is crucial for affected patients. We are happy to support you on your personalised treatment path for endometriosis.
3. nutrition as support
There is no special "endometriosis diet". However, many affected women report that certain dietary adjustments and small lifestyle changes can have a positive effect on their symptoms and bring noticeable relief.
These can be helpful
- Regular, balanced meals, ideally modelled on the Mediterranean diet
- Reduction of highly processed foods
- Adequate fluid intake
- Consciously observing which foods are good for you and which are not
4. warmth, rest and self-care
Warmth can be very beneficial for lower abdominal and back pain - for example, hot water bottles, heating pads or warm baths. Regular short breaks and moments of rest are just as important. Endometriosis is not only physically demanding, but can also be mentally stressful. Your body needs time to regenerate - and you can consciously take this time.
5 Support through complementary medicine
In addition to conventional medical treatment, complementary therapies such as Traditional Chinese Medicine (TCM) can also provide holistic support for the body. In TCM, endometriosis is often understood as a disturbance in the flow of energy and blood. The aim of the treatment is to release blockages, alleviate pain and restore inner balance. TCM does not replace medical treatment, but can be a valuable addition.
Common TCM treatment options for endometriosis are
- Acupuncture, acupressure & craniosacral therapy to reduce pain and regulate the cycle
- Customised herbal formulas to relieve inflammation and cramps
- Nutritional counselling to support a healthy lifestyle
If you are interested, our TCM therapists at Zollikerberg Hospital will be happy to help you. Many supplementary insurances cover the costs - it's worth finding out more.
TCM Zollikerberg
At our Centre for Traditional Chinese Medicine (TCM) at Zollikerberg Hospital, we focus on your body, mind and soul. We combine the original knowledge of traditional Chinese medicine with modern medical care. Discover our offers for a personalised, holistic well-being.
6. talk about it
Many sufferers feel alone with their symptoms for a long time. It can often help to talk about it openly - either with people you trust or with healthcare professionals. You do not have to explain or justify your pain and can accept help at any time.
Sharing experiences with other sufferers can also be very supportive. The self-help group "Selbsthilfe Endometriose" is made up of affected women who meet regularly to share their experiences.
7. inform yourself
Knowledge creates security. The better you understand what is happening in your body, the easier it will be for you to make informed decisions. At the same time, not every tip or treatment is suitable for every woman. Your path is individual and can change over time.
The Swiss Endometriosis Association offers in-depth knowledge and organises regular information events. You can also take an initial self-test on their website to find out whether your symptoms could indicate endometriosis. Please note: The self-test does not replace a medical examination.
Endometriosis vs. adenomyosis - what's the difference?
The term adenomyosis is often used in connection with endometriosis. This is a related disease of the uterus. While in endometriosis tissue similar to the lining of the uterus grows outside the uterus - for example on the ovaries, intestines or peritoneum - in adenomyosis this tissue grows into the muscle layer of the uterus. Both diseases can cause similar symptoms and can also occur at the same time, but differ mainly in their localisation.
You are not "too sensitive"
If your body is sending signals that something is wrong, it's worth listening carefully. Endometriosis is real, treatable and should be taken seriously. You don't have to go down this path alone. With medical support and conscious self-care, you can actively contribute to making your everyday life more enjoyable again.
Your body is not your opponent, but your most important ally. In our endometriosis consultation, our experts will be happy to advise, guide and support you. Arrange your first consultation appointment - at Zollikerberg Hospital or at the Women's Permanence Zurich.
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