8 Everyday Habits That Make Endometriosis Symptoms Worse (And What to Do Instead)

If you’re living with endometriosis, you already know how unpredictable and frustrating flare-ups can be. One day you’re managing fine… living your life as normal… 

The next you’re doubled over with pain, bloating, or fatigue that seems to come out of nowhere that has you totally down for the count. This disease is debilitating + life altering in many ways.

And here’s the thing: endo isn’t your fault.

However, there are everyday habits that can add fuel to the fire. 

Becoming aware of them doesn’t mean you need to live the “perfect” lifestyle.. it just means you can start being more intentional + making swaps that actually help support your body with endo.

Let’s dig into 8 habits that may be making your endo symptoms worse, and what you can do instead.

1. Living Off of Caffeine 

Coffee might feel like the only way to push through fatigue, but too much caffeine spikes cortisol and taxes your adrenals. High cortisol = hormone imbalances, more inflammation, and worse cramps. Also, the histamine in coffee can be irritating to those who have a lot of histamine issues.

You could be tired from chronic inflammation, under eating, a sluggish thyroid, OR even mineral imbalances that are ruled on on testing like the HTMA (hair tissue mineral analysis)

What to do instead: Swap your second (or third) cup of coffee for matcha or a caffeine-free adaptogenic or herbal tea tea. Adding a protein-rich breakfast (at least 30g) helps stabilize energy naturally. 

2. Skipping Meals

Undereating and blood sugar rollercoasters can make endo symptoms worse by increasing inflammation and messing with hormones. Blood sugar imbalances can lead to higher insulin which can directly impact ovulation + therefore progesterone production, which is needed to combat endo symptoms. Skipping meals can also be taxing on the liver, as your liver has to step in to help provide glucose (aka fuel) for your body. A sluggish liver can drive estrogen dominance, which is no bueno for us endo babes.

What to do instead: Aim for balanced meals every 3–5 hours with protein, fat, and fiber. Aim for at least 100g of protein a day (protein is very healing). No fasting. Think salmon with roasted veggies + quinoa, or 3 whole eggs, turkey bacon, and raspberries for fruit/fiber.

3. Over-Exercising 

Pushing through with HIIT or long runs when your body is screaming “rest” can backfire. Over-exercising raises cortisol, drives inflammation, and can worsen pelvic pain. Training, even if it’s a great thing, IS a stressor. And how you can train can for sure impact how you feel. But in the same breath, regular movement has positive benefits like better circulation, blood sugar and hormone balance without over-taxing your system.

What to do instead: Moderate strength training with a mix of Gentle movement like yoga, pilates, and walking are great for movement. And obviouslyyy make sure you have some rest days built in.. like 2-4. You need more rest than you think. 

4. Bottling Up Stress and Your Emotions

Stress isn’t just “in your head.” Emotional stress directly impacts inflammation, gut health, and hormone balance. When we are living in fight or flight or we are ignoring feelings/ emotion, this energy doesn’t go away. It can show up in your body and how you feel day to day. Stress can reduce stomach acid + absorption, downregulate thyroid hormones and affect balance of estrogen + progesterone– all of which can drive endo symptoms.

What to do instead: Build daily stress-release practices, even 5 minutes at a time, journaling, deep breathing, stretching, or go for small walks outside + practice mindfulness (tapping into your environment– nature can be very healing!)

5. Eating Processed Foods Regularly 

The standard american diet doesn’t support our bodies with endo. Fried, fast, and packaged foods often contain inflammatory oils and additives that can add fuel to the fire if you’re already inflamed. Obviously things in small doses aren’t going to make or break your health. I’ll always be a big fan of living in the moment vs being scared of your food, but this is what I meant earlier when I was talking about being intentional. Eating whole foods most of the time can help reduce overall systemic inflammation to where that one gluten and sugar containing cookie won’t wreck you (unless you’re celiac).

What to do instead: Focus on whole-food swaps at least 90% and eating at home where you can. This helps to reduce intake of inflammatory oil, additives, etc. I know I keep talking about eating protein, but when I say it, I hope you know I mean WHOLE-food protein. This doesn’t mean you can’t rely on protein supplement here and there, but try to get as much as you can from whole food sources and make it your life’s mission to eat the colors of the rainbow. The more diverse your diet is, the more diverse your gut will be and this is crucial for improving endo symptoms.

6. Ignoring Sleep and Rest

Late nights, Netflix binges, or scrolling on your phone in bed chip away at restorative sleep. Without enough deep rest, your body can’t repair tissue, balance hormones, or lower inflammation. The inflammation of endo can affect sleep, but poor sleep can also drive inflammation with endo. Prioritize rest and sleep like your life depends on it!

What To Do Instead: Aim for 7–9 hours of quality sleep at night, sleep in a dark and cooler room, put your phone away at least 1 hr before bed and consider trying magnesium, epsom salt baths or calming teas to help get your body ready for sleep. 

7. Not Prioritizing Daily Poops

I’ve made MANY posts about gut health... But it is especially important for endometriosis. And I don’t mean in the probiotic, greens + fermented foods type of way … though these thing have their time in place. I could go on a tangent about gut health, I specifically want to talk about bowel movements. Our poops are how excess estrogen and waste leaves the body. So if you’re only going 2-3 times a week, or they’re constantly small + pebbly, baby girl, it’s time to dig into that because sluggish bowels lead to estrogen + toxins being reabsorbed and this won’t help your endo symptoms :( 

What to do instead: Look up the bristol stool chart + ensure your stools are at least type 3-4 the absolute majority of the time. You also want to be going at least 2-3 times a day. Aim for at least 25-30g of fiber a day. Ease your way up to this + ensure you’re increasing your water intake as well.

8. Believing Your Pain Is “Normal” or is Just How Things are Supposed to Be

The biggest habit that I see women struggle with? Accepting painful periods and chronic bloating as “just part of being a woman.” The narrative many endo babes play in their minds is that they’ll never get better and this simply isn’t true, unless you completely surrender to this disease. When we believe this, we stop seeking answers — and endo continues to run the show. I know how hard this disease can be. It affects your entire life.. Physically, mentally, relationships, how you show up at work.. ALL OF IT.

What to do instead: Remind yourself that endometriosis is a chronic disease.. and pain with it is common but not normal. Advocate for yourself, seek support, and explore root-cause healing strategies that empower you and really help you get your quality of life back.

Endometriosis is complex, but you don’t have to feel powerless. Small daily swaps.. from how you eat throughout the day to more rest to stress management — can reduce inflammation, calm flares, and help you feel like you’re in the driver’s seat of your body again without following an insane elimination diet or relying on birth control pills that come with their own side effects.

And you don’t have to figure it out on your own. 

Inside my Total Restore 1:1 coaching program, I help women with endo and chronic period pain uncover what’s driving their symptoms and create a personalized plan that actually supports healing vs just slapping a bandaid on them. This program offers the most comprehensive support + functional labs (GI map + HTMA test).

Not ready for full coaching? 

My Lab Intensive package is a one-time option that includes a Hair Tissue Mineral Analysis (HTMA) and GI map test like my 1:1 package without all the accountability + support. These tests uncover mineral + gut imbalances that often make endo symptoms worse… so you can start addressing your body’s unique needs.

To learn more, book a low pressure discovery call below, or give me a follow on IG + shoot me a DM to learn more about how I can help you do this!