Mindful Healing for Endometriosis Sufferers

Discover a transformative journey into the world of endometriosis management with Damaris Murray-Grossman, an integrated family nurse practitioner who not only specializes in this field but has also personally navigated the challenges of this condition. Damaris shares her deeply personal story of facing years of misdiagnosis and how it led her to develop holistic strategies for natural pain relief. Tune in to learn about her unique approach, which includes everything from nutrient-dense foods and anti-inflammatory diets to stress management techniques like yoga and mindfulness. Damaris's insights offer a beacon of hope for those seeking to manage endometriosis naturally and improve their overall well-being.

In a conversation rich with practical advice, Damaris discusses the importance of supplements like magnesium, curcumin, and omega-3s, which have significantly impacted her own health journey. Delve into the fascinating world of herbal and Chinese remedies such as passion flower and ashwagandha, which Damaris passionately advocates for balancing hormones and managing stress. This episode promises to equip you with actionable strategies for integrating natural and holistic practices into your life, empowering you to take control of your health and manage endometriosis with confidence. Don’t miss this opportunity to gain invaluable knowledge from someone who truly understands the condition from both a personal and professional perspective.

Transcript

Speaker 1: 0:25

Hi, how are you? This is Damaris Murray-Grossman. I'm an integrated family nurse practitioner and today I'm kind of talking about endometriosis and another part series that I've developed and discussed because this is near and dear to my heart, because unfortunately I also have endometriosis and was misdiagnosed for many years and it became more in the forefront as I had a child. So today it's just about pain management and techniques that I use in a natural approach. I am not one in general, if you know me, integrative, so I try as much as possible to not have further pain meds. So the most that you'll see that I will take conventional is NSAIDs, but actually my favorite um today I will talk about the list that I would use and in the most um holistic way. So first off, my favorite is um magnesium. So let's talk um lifestyle parts. So lifestyle one is it is best to have nutrient dense foods Um, and I would recommend an anti-inflammatory type diet. Um, that doesn't mean I want you to eliminate things, I just want you to avoid things that may be causing that. So, nutrient dense to avoid the inflammation, because endometriosis is an inflammatory response disease and it actually is an autoimmune response and the body is not able to kind of clear out some of these lesions and these things, or they've come up because of stress and such. The recommendation is anti-inflammatory and nutrient dense foods. These nutrient dense foods are like a great salmon dense foods. These nutrient dense foods are like a great salmon berries, turmeric. Avoiding processed foods, sugars, food, dairy gluten. Those are usually recommended. Now, on top of that is stress management and I talk very extensively on stress management If you've seen my posts and such is because stress management oxidized stress can affect many parts of the body and in this situation it is endometriosis. So this inflammation response is coming out in lesions in the uterus and different parts of the body and incorporated. I am very much so advocate of yoga, mindfulness techniques, guided meditation and to help learning breathing techniques. All of these I personally use in, not only for endometriosis but all other healthcare needs that I've had, because, let me tell you, if I did not, I would be on a rollercoaster of medications that I didn't need and I can control a lot of this within and when I put into my body. So, as food is medicine, stress management and breathing techniques those just in general have helped. And then exercise, as I'll read it, there's additionally supplements outside of just food as medicine that can be used.

Speaker 1: 3:27

I'm a big fan of magnesium. Magnesium glycinate for the evening, or magnesium carbonate or citrate can be used, but with that there's one that I use is MyoCalm that has valerian and passion flower, and they have one that will also help you for sleep, um, l-tenine L-tenine, which is a magnesium, or green tea, um derivative. So with that I will also recommend curcumin or turmeric um, or like a golden chai tea, um, that will have some turmeric in that um. Vitamin D is very anti-inflammatory, usually about at least 2000. I use um for a patient's omega-3. Now there's different ways to get your omega-3, um, that will be very helpful for reduction in inflammation. You have to be careful when you're taking omega-3 because it is also a blood thinner, so um. But there's algae like spirulina cholera. That um will give you omega-3s if you're a vegetarian. And then there's fish oil, um. And then there's zinc and psyllium is also helpful for oxidative stress. I mean, my favorite really will always be magnesium and many types of magnesium. Follow one of my other podcasts on benefits of magnesium and the different types.

Speaker 1: 4:54

Now, herbal remedies and Chinese remedies, um, or just general herbs that are recommended. So I just talked briefly about passion flower, and passion flower is one of my favorites. Um, there's another one to help with. So we're talking about balancing right? So balancing hormones. You can use an herb called chest tea. Um ashwagandha for stress management, inflammatory response, because then you don't again, stress management is part of that. Um, evening primrose, passion flower, chamomile, primrose, passionflower, chamomile those are quite helpful with lowering the stress response.

Speaker 1: 5:32

Relaxation and muscle relaxation Techniques that can be used that are quite effective. I spoke briefly about yoga meditation. You can also use techniques from therapists for the pelvic floor. A pelvic floor physical therapist and an acupuncturist Pelvic floor physical therapists are using to improve the function down below. I have used one and acupuncture. I can definitely tell you they are helpful significantly. This will help with inflammation but also help with your muscle tone and things down there.

Speaker 1: 6:09

Bladder control, because endometriosis can affect many things. I have unfortunately been privy to more of it than I would like to and but I'm lucky to say that I was able to have one little precious boy and I'm still alive from my post C-section, even though it was quite scary. I am due for surgery in January because this pain is just unbearable and I don't want this to happen, you know, hinder other people. I'm managing to the best of my ability because I don't want to be worse and I also understand that it's like a management. You know it's a long-term thing but if I can manage my inflammation, manage my stress, you know, then get this procedure because there might be a little bit more in there than I can handle. I will do that as needed.

Speaker 1: 7:04

I don't like to take NSAIDs, but NSAIDs are available which are like ibuprofen. People do hormone therapy and stronger medication is needed. I don't really recommend that. Personally, I think that hormone therapy and NSAIDs if you really need them, they can be available and needed. For those that are in severe pain. That's there. That's why it's needed. And then my case I do have to get surgery and most cases to actually remove endometriosis lesions they have to be incised. That is what has to do Now to help manage.

Speaker 1: 7:39

Like I was saying that some of these protocols they're help management. They're not going to cure endometriosis, but it's management. Just like I talk about diabetes, I talk about other inflammatory diseases like Hashimoto's and such. These are all about management and they're understanding what's going on in the body. Another huge one will be your gut, your microbiome, your immune system, because your immune system second immune system is your gut. So when you understand that and you can fix some of the dysbiosis and leaky gut, you can really manage and do so much more. So, yes, so there is things that will help with that and that is things of working on healing the gut.

Speaker 1: 8:19

So what you put in, so anti-inflammatory, nutrient dense foods, the quality, lowering the inflammatory process and then healing the gut. So what you put in, so anti-inflammatory, nutrient-dense foods, the quality, lowering the inflammatory process and then healing the gut with things to bring it back. My favorites are bone broth, glutamine and nutrient-dense broths and foods to get you to that optimal self foods to get you to that optimal self. Now, you know, avoiding all the junk. You know it's hard sometimes, but if you can at least get more of the nutrient dense in there, you're benefiting as addition to protein. I hope this helps a little bit. This is my first one in reference to pain management for endometriosis. If you have any questions, feel free to reach out. Talk to you soon. Make sure you have a mindful way each and every day.