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Mindfully Integrative Show
Welcome to the Mindfully Integrative Podcast! We are dedicated to featuring inspirational and successful individuals who have embraced mindful investing to achieve optimal integrative wellness. Our podcast delves into all aspects of mindfully incorporating integrative functional health into our lives, aiming to help create a more balanced and fulfilling life. New episodes are released every Friday and cover a wide range of informative and entertaining topics, interviews, and discussions. We explore a mindful approach to mind-body and integrative holistic health, including whole health, functional medicine, integrative health, spiritual health, financial health, mental health, lifestyle health, mindset shift, physical health, digital health, nutrition, gut health, sexual health, body love, family health, pet health, business health, and life purpose, among others.
Dr. Damaris G. is an Integrative Doctor of Nurse Practice, a Family Nurse Practitioner, a mom, and a veteran. For collaboration, interviews, or to say hi, you can contact her via email at damaris@mindfullyintegrative.com. You can also find her on LinkedIn at or https://www.linkedin.com/in/damarisdnp/. To join our membership and access resources, visit our website at https://mindfullyintegrative.com . For appointments, you can reach out via text or call at 732-355-3469.
Please note that the information shared here is for informational and educational purposes only and should not be considered medical advice. Always consult with a physician or other licensed healthcare provider when making healthcare decisions. Enjoy the podcast!
Mindfully Integrative Show
Empowering Holistic Care for Endometriosis: Emotional Support, Self-Advocacy, and Natural Remedies
This episode delves into the emotional support needed for women with endometriosis, exploring mental health strategies, dietary choices, and community connections while emphasizing self-advocacy. Listeners learn about holistic approaches to coping, including mindfulness techniques and the importance of open communication in personal relationships.
• Understanding the basics of endometriosis and its emotional impact
• Importance of community support and shared experiences
• Benefits of an anti-inflammatory diet to manage symptoms
• Exploring natural remedies and herbs for holistic care
• Strategies for maintaining mental health through mindfulness and movement
• The role of relationships and communication in managing intimacy
• Keeping up with current research on endometriosis
• Encouraging self-advocacy and informed healthcare choices
• Practical techniques for pain management and stress relief
• Finding hope and empowerment in coping with endometriosis
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Welcome to the Deep Dive. Today we're tackling something a lot of you have been asking about emotional support for women with endometriosis.
Speaker 2:Oh, that's great.
Speaker 1:Yeah, so we're going deep into this book called Mind Over Matter Emotional Support for Women with Endometriosis to see what kind of insights and tips we can find for handling the emotional side of this condition.
Speaker 2:I think that's so important. You know we talk about the physical stuff a lot but that emotional piece can be huge and sometimes gets overlooked.
Speaker 1:Right, totally. I guess we should probably start with the basics, just to make sure everyone's on the same page.
Speaker 2:So what exactly is endometriosis? Well, in the simplest terms, endometriosis is when tissue similar to the lining of the uterus starts growing outside of it, and it can affect different areas like the ovaries or fallopian tubes, even the pelvic cavity sometimes.
Speaker 1:And that sounds kind of scary. Is that tissue like harmless when it's in the wrong place?
Speaker 2:Not really. Unfortunately, it still reacts to your hormones, just like the lining of your uterus would. That means inflammation, pain and sometimes even scarring.
Speaker 1:Ouch, that's rough. How common is this, though? It feels like I've been hearing about it more and more lately.
Speaker 2:Yeah, you're right. Endometriosis is becoming more recognized. Thankfully, it actually affects millions of women around the world, so if you're listening and dealing with this, you're definitely not alone.
Speaker 1:That's a good point, and from what I've read, the symptoms can be all over the place, right.
Speaker 2:Yeah, exactly Some women have chronic pelvic pain, especially during their periods or during intimacy. Others might struggle with fatigue or even infertility. Some have GI issues too. It really isn't the same for everyone, so getting that personalized care is super important.
Speaker 1:So it's not just one thing and it sounds like it could be really tough mentally and emotionally on top of the physical symptoms, especially with that chronic pain.
Speaker 2:You hit the nail on the head. The book actually talks about how women with endometriosis are more likely to experience anxiety and depression. And you know, think about it Constant pain, maybe worries about having kids, and sometimes not even feeling like people understand what you're going through. It's a lot.
Speaker 1:Yeah, no kidding. That's where I guess the whole emotional support piece comes in right. It's not just about dealing with the physical stuff, but also taking care of yourself emotionally and mentally.
Speaker 2:Exactly, and one of the first things the book suggests is connecting with other women who get it. Finding a community, online or in person, can really help with that feeling of isolation a lot of women experience.
Speaker 1:Oh yeah, that makes sense Finding your people, your tribe, who truly understand what you're going through.
Speaker 2:Totally Sharing stories, learning how others cope, even just having a space to vent it can make a huge difference.
Speaker 1:I love that. So community is one piece of the puzzle. I noticed the book also talks about diet, like the power of an anti-inflammatory diet for endometriosis Right.
Speaker 2:Food is powerful, isn't it? Yeah, you can either make inflammation worse or help fight it. Making those mindful food choices can really help women feel more in control.
Speaker 1:I'm all about that. So tell me, what are the superstars of an anti-inflammatory diet Like? What should people be loading up on?
Speaker 2:Leafy greens are a must, and not just any lettuce. Kale, for example, has this compound called sulforaphane that's been shown to reduce inflammation.
Speaker 1:Kale, okay, I'm in Anything else.
Speaker 2:Definitely Berries. Those colorful berries are packed with antioxidants which protect your cells from damage. And then there's fatty fish, like salmon or sardines. They're a great source of omega-3 fatty acids, which also have anti-inflammatory effects.
Speaker 1:Gotcha. So lots of good stuff to add in, but what about foods to avoid? What are the troublemakers?
Speaker 2:Oh, those are the processed foods, for sure you know, the ones loaded with sugar, bad fats and all those additives. They're like inflammation bombs. Refined carbs are another culprit, think white bread, sugary snacks they can mess with your insulin levels, which can actually worsen those hormonal imbalances Interesting.
Speaker 1:What about dairy? That's always a confusing one. I hear different things.
Speaker 2:Yeah, dairy is tricky. It can be inflammatory for some people, especially if they have a sensitivity. The book basically says pay attention to how your body feels after you eat dairy. If you notice any negative stuff, maybe cut back or try dairy alternatives.
Speaker 1:So it's about listening to your body and figuring out what works best for you.
Speaker 2:Exactly and you know kind of on that same track of supporting your body. The book goes into natural remedies and herbs. It's like a holistic approach.
Speaker 1:Now you're talking. I'm a huge fan of plant power. Tell me more.
Speaker 2:Okay, well, nature really is pretty amazing. Like turmeric and ginger, they're both known for their anti-inflammatory properties. You can add them to cooking or make teas.
Speaker 1:Ginger tea. I'm already on board with that one. What else is out there?
Speaker 2:Oh, there's chamomile. You know chamomile tea. It's a classic for calming the mind and helping you sleep, especially with this condition.
Speaker 1:Makes sense when you're dealing with pain. It can be exhausting and I bet sleep is hard to come by sometimes.
Speaker 2:Right, there's also Chaseberry, sometimes called Vitex. It's often recommended for hormone balance. Some studies suggest it can help regulate your cycle and ease those PMS symptoms.
Speaker 1:Wow, that's really interesting. So many cool options to explore. But I guess we should add the disclaimer that, even though these are natural, it's still super important to talk to your doctor before adding them to your routine.
Speaker 2:Absolutely. You're so right, Especially if you're already taking medications. Got to make sure there are no weird interactions.
Speaker 1:For sure, safety first. Now, moving on a bit, the book also talks about how important it is to have good mental health strategies for dealing with the emotional side of endometriosis oh for sure, they really emphasize that taking care of your mental and emotional well-being is just as important as the physical stuff so tell me what are some of the key strategies they talk about?
Speaker 2:they're big on mindfulness meditation, basically learning to notice your thoughts, your feelings, even your pain, without judging them.
Speaker 1:Is the goal to make the pain go away.
Speaker 2:Not exactly. It's more about creating space between you and that pain, so you're not totally consumed by it Like a buffer zone almost. Yeah, exactly that space can help you feel less overwhelmed. They also talk about mindful movement like yoga or tai chi, which can help with pain and stress. I love that. Is it more about just like connecting with your body, which can help with pain and stress?
Speaker 1:I love that. Is it more about just like connecting with your body, not pushing yourself too hard?
Speaker 2:Yeah, that's the idea Gentle movement, paying attention to your breath, how your body feels. It's a different approach to exercise, for sure.
Speaker 1:It makes sense, especially if certain types of exercise can be painful with endometriosis. So we've got mindful meditation, mindful movement.
Speaker 2:What else is in this mental health toolkit? Well, support networks are huge too, and not just other women with endometriosis, but also your close friends, family, your partner.
Speaker 1:Yeah, because sometimes even the people who love you most don't get it.
Speaker 2:Right. So the book talks about educating your support network, sharing resources, talking openly about what it's like to live with endometriosis. It's about helping them become better allies.
Speaker 1:It's like inviting them into your world so they can understand better.
Speaker 2:Exactly, and of course you know a good doctor or health care team is so important to finding someone who listens, who takes you seriously and who wants to work with you to figure out what's best.
Speaker 1:So it's like a team effort, not just you being told what to do.
Speaker 2:Right. And that actually leads us to another key point Advocating for yourself.
Speaker 1:I bet that can be tough, especially when you're dealing with all this stuff and maybe feeling exhausted or overwhelmed.
Speaker 2:Yeah, but the book really encourages women to become their own best advocates.
Speaker 1:OK. So how do you actually do that Advocate for yourself, especially when you might not be feeling your best?
Speaker 2:I think knowledge is a big part of it. The more you understand about endometriosis, the better you can ask questions, make informed decisions.
Speaker 1:It's like that, saying knowledge is power, right.
Speaker 2:Absolutely, and don't be afraid to speak up. You know, if something doesn't feel right, ask for a second opinion.
Speaker 1:Yeah, you have a voice and you deserve to be heard. This is all so great. We've covered so much in this first part of our deep dive already. There's one more thing I wanted to touch on before we move on, though. Exercise Seems like that could be a tricky one with endometriosis.
Speaker 2:Yeah, exercise is good for you, but it can also trigger pain. The key is to find what works for your body and maybe look at it as part of managing your symptoms.
Speaker 1:Okay, so what are some of the best types of exercise for women with endometriosis?
Speaker 2:Low impact stuff is usually a good place to start, Things like swimming, walking or cycling. They can help with circulation, which can actually reduce inflammation and pain.
Speaker 1:And how about those mindful movement practices we talked about earlier, like yoga or Pilates?
Speaker 2:those can be fantastic. Building strength, flexibility, body awareness can all help manage pain and stress and don't forget the social aspect.
Speaker 1:Joining a class or finding a workout buddy can be really motivating and supportive. Oh, definitely.
Speaker 2:Having that community makes it more fun and you're more likely to stick with it.
Speaker 1:So, like a lot of things with endometriosis, it's about finding what works for you and making it part of your routine.
Speaker 2:Exactly, it should make you feel better, not worse.
Speaker 1:Okay. So just to recap, in this first part of our deep dive into mind over matter, emotional support for women with endometriosis, we've talked about understanding the condition, finding your tribe, making smart food choices, incorporating natural remedies, prioritizing mental health, advocating for yourself and getting the right kind of exercise.
Speaker 2:Wow, that is a lot.
Speaker 1:I know right, and we're just getting started. There's so much more to explore.
Speaker 2:Yeah, next time we're going to talk about relationships, intimacy and all that stuff. We'll also get into some of the latest research, which is pretty exciting.
Speaker 1:Awesome, can't wait.
Speaker 2:Welcome back to our deep dive on emotional support for women with endometriosis.
Speaker 1:We're picking up right where we left off with all those awesome insights from Mind Over Matter.
Speaker 2:You know, one of the things that really struck me was how the book tackles that link between endometriosis and mental health.
Speaker 1:Yeah, I feel like that's getting more attention now, but it's definitely something we need to keep talking about.
Speaker 2:I agree. For too long the emotional side of it was kind of brushed aside. But when you're dealing with chronic pain, maybe worries about having kids and sometimes even feeling like people don't believe you, it's going to affect you mentally and emotionally.
Speaker 1:It's not just a physical thing. It impacts your whole life.
Speaker 2:Exactly, and that's why the book is so big on having a good support system people you can lean on for understanding and practical help.
Speaker 1:So, like, what kind of support are we talking about here?
Speaker 2:I really highlight support groups. Online or in person doesn't matter. Being part of a group with women who truly get it can be so powerful.
Speaker 1:Yeah, that sense of community, like you're not alone in this.
Speaker 2:Right, and the book also talks about those one-on-one relationships too close friends, family, your partner, people who can listen and be there for you.
Speaker 1:It's not always easy to talk about, though, is it Especially with people who maybe don't quite understand what endometriosis is really like?
Speaker 2:I hear you. That's why the book is all about open and honest communication, even suggesting you share resources about endometriosis with your loved ones so they can learn more and be more supportive.
Speaker 1:It's about educating the people around you.
Speaker 2:Yeah, and sometimes just explaining what it's like to live with chronic pain, the emotional ups and downs that can make a big difference.
Speaker 1:So true. And it's not just about that external support network either right. The book also talks about the importance of self-care.
Speaker 2:Self-care is so crucial, especially with a chronic condition like this.
Speaker 1:Okay, so what are we talking about here? What kind of self-care?
Speaker 2:They really emphasize finding what works for you, what makes you feel good. But some big things that come up are mindfulness, gentle movement and spending time in nature.
Speaker 1:Those all sound amazing but, like, realistically, how do you fit that in when you're already dealing with pain and fatigue and just life in general?
Speaker 2:That's a good point, and the book acknowledges that Self-care doesn't have to be this big, elaborate thing. It could be five minutes of deep breathing, listening to some music or even just stepping outside for a few minutes.
Speaker 1:Those little moments can really make a difference, huh.
Speaker 2:Exactly and being kind to yourself. Some days are harder than others, and that's okay.
Speaker 1:It's about listening to your body and what it needs.
Speaker 2:Now, another area the book delves into is how endometriosis can impact relationships and intimacy, which can be a really sensitive topic.
Speaker 1:It's true, it can affect so many aspects of intimacy, both physically and emotionally.
Speaker 2:That's why they really stress communication with your partner, having those honest even if they're tough conversations about how endometriosis is affecting things.
Speaker 1:It's about creating that safe space to be vulnerable.
Speaker 2:Yes, and being open to trying different ways of connecting Intimacy isn't just about sex, you know. It could be cuddling, holding hands, massage, just spending quality time together.
Speaker 1:It's about finding those things that feel good for both partners.
Speaker 2:And being patient with each other. Endometriosis can be unpredictable, so sometimes you might need more support or space than usual.
Speaker 1:So communication flexibility, being willing to adapt, it sounds like that's all key.
Speaker 2:Absolutely, and they also talk about setting boundaries, both in your relationship and in general.
Speaker 1:Boundaries are so important, even more so when you're dealing with chronic illness.
Speaker 2:Right. It's about knowing your limits and being clear about them with your partner. It's okay to say no to things, whether it's certain activities, social events, even physical touch.
Speaker 1:You're allowed to put your needs first.
Speaker 2:Exactly Setting boundaries isn't selfish, it's self-care.
Speaker 1:Okay, so switching gears a bit. I'm curious about what the book says about the latest research and stuff happening in the endometriosis world. Is there anything particularly exciting going on?
Speaker 2:Oh, totally. There's so much happening right now, it's really exciting.
Speaker 1:Tell me about it. What are some of the most promising areas?
Speaker 2:One that's getting a lot of attention is personalized diets. Researchers are looking into how to tailor dietary advice based on your genes and specific needs to help manage your symptoms better.
Speaker 1:So it's like taking that whole food is medicine thing to the next level.
Speaker 2:Exactly, and there's also more and more research on natural remedies and herbs. Scientists are studying how they work, like how they might help with inflammation, pain and hormone balance.
Speaker 1:It's great that they're really putting those traditional healing practices to the test.
Speaker 2:I know right. And of course the whole mind-body connection. That's a big area of focus too, looking at therapies like mindfulness, yoga, even things like cognitive behavioral therapy to help with the emotional side of things.
Speaker 1:It feels like the future of endometriosis care is going to be much more holistic, looking at the whole person, not just treating the symptoms.
Speaker 2:I agree, and that's what makes me so hopeful we're moving towards this more personalized, patient-centered approach, which is so important.
Speaker 1:This has been such a great conversation. Before we wrap up, I want to come back to something we've been touching on throughout this whole episode advocating for yourself.
Speaker 2:Oh, it's so important, especially with endometriosis, which is often misunderstood or it takes a long time to get diagnosed.
Speaker 1:So any advice from the book on how women can become better advocates for their own health?
Speaker 2:They really encourage you to learn as much as you can about endometriosis, understand the causes, the symptoms, the treatment options. The more you know, the better you can advocate for yourself.
Speaker 1:It's about taking control of your own health journey.
Speaker 2:Yeah, and find a health care provider who really listens to you and is willing to work with you as a partner. Don't be afraid to get a second opinion if you need to.
Speaker 1:It's about finding someone you trust and feel comfortable with.
Speaker 2:Exactly and be assertive. If you don't feel like you're being heard, speak up. If you don't agree with the treatment plan, ask questions. Explore other options.
Speaker 1:You have the right to make those decisions for yourself.
Speaker 2:Absolutely. You're in charge of your own health.
Speaker 1:This is such a great reminder that, even though endometriosis can feel really challenging, women still have the power to make choices and shape their own experiences. I love that. It's about empowerment. You're not a victim. You have choices between endometriosis and mental health, support networks, self-care, communication and relationships. All the cool research happening and that all-important idea of advocating for yourself.
Speaker 2:Wow, that's a lot. Yes, so interconnected.
Speaker 1:It really is, and in our final part we'll get into some specific techniques for dealing with pain and stress. We'll also wrap things up with some thoughts on how to stay hopeful and empowered even when things feel tough.
Speaker 2:It's all about finding those tools and strategies that work for you.
Speaker 1:Welcome back to the deep dive. So in this last part of our exploration of mind over matter, we're going to get down to brass tacks and talk about some specific techniques for managing pain and stress.
Speaker 2:Yeah, let's do it.
Speaker 1:Those seem like the two biggest things that come up again and again for women with endometriosis.
Speaker 2:Absolutely. They're kind of at the heart of the emotional experience, you know.
Speaker 1:Totally so. Where do we even begin? What can people do like right now to start feeling better?
Speaker 2:Well, the book gives you a whole bunch of tools, but one that really stands out for pain is mindfulness meditation.
Speaker 1:Mindfulness. We've mentioned it before, but yeah, let's dig a little deeper.
Speaker 2:Sure, so think about it. When you're in pain, your mind often goes kind of crazy, right. This hurts so bad. When will it stop? I can't take this anymore. All that mental chatter can actually make the pain feel even worse.
Speaker 1:It's like you're adding insult to injury.
Speaker 2:Exactly, but with mindfulness you learn to step back from those thoughts and just notice the pain without judging it.
Speaker 1:So it's not about pretending the pain isn't there. It's more about like changing how you relate to it.
Speaker 2:Yeah, exactly, you create some space between you and the pain and that can make it feel less overwhelming.
Speaker 1:That makes a lot of sense and I remember the book also talks about mindful movement for both pain and stress.
Speaker 2:Oh yeah, that's a big one.
Speaker 1:We talked about yoga and Tai Chi, but are there other ways to like? Move mindfully.
Speaker 2:Definitely. It can be as simple as going for a walk and really paying attention to your feet on the ground, your breath, the feeling of the sun, or even just putting on some music and dancing around your living room.
Speaker 1:Just letting your body move freely.
Speaker 2:Exactly and gentle, stretching can be great too.
Speaker 1:Oh yeah, I love stretching.
Speaker 2:Instead of pushing yourself, just focus on those slow, deliberate movements, noticing how each one feels.
Speaker 1:It's about tuning into your body, not trying to achieve some fitness goal.
Speaker 2:Right. And that same idea of being present, being mindful, can be applied to stress management too.
Speaker 1:Okay, so how do we do that?
Speaker 2:The book talks about breathing techniques that can calm your nervous system down.
Speaker 1:Oh, I love that. Breathing is something you can always control, even when everything else feels chaotic.
Speaker 2:Exactly. There's one called diaphragmatic breathing, or sometimes people call it belly breathing, where you really focus on using that big muscle under your lungs to breathe deeply.
Speaker 1:That sounds really relaxing.
Speaker 2:It is. It helps slow your heart rate down, relax your muscles and just calm your mind.
Speaker 1:Are there like resources for people who want to learn more about this kind of breathing?
Speaker 2:Oh, yeah, for sure. There are tons of guided meditations and breathing exercises online, and even apps that focus specifically on breath work.
Speaker 1:Cool, I'll have to check those out Now. The book also mentions spending time in nature as a stress reliever.
Speaker 2:Nature is like magic. There's actually research that shows that even just a few minutes in nature can really lower stress, lift your mood and help you focus better.
Speaker 1:I totally agree. Whenever I get out into the woods, I feel like a new person.
Speaker 2:Right, but even if you don't have easy access to a forest or a park, there are still ways to connect with nature.
Speaker 1:Yeah, like what you know. Even in a city, there are still ways to connect with nature.
Speaker 2:Yeah, like what you know, even in a city there are usually parks, community gardens, even just some trees lining a street, True, true. And if getting outside just isn't possible, bring nature inside. Houseplants, flowers, nature photography, even nature sounds can help create a calming atmosphere at home.
Speaker 1:Those are great ideas and you know this might sound basic but I think it's so important to say prioritize sleep.
Speaker 2:Yes, sleep is essential.
Speaker 1:But it's hard right. Pain and stress can really mess with your sleep.
Speaker 2:Oh, tell me about it. It's a vicious cycle, but sleep is when your body heals, both physically and emotionally.
Speaker 1:So what are some tips for actually getting a good night's sleep?
Speaker 2:The book recommends trying to stick to a consistent sleep schedule, even on weekends, and having a relaxing bedtime routine.
Speaker 1:Like what kind of routine?
Speaker 2:Could be a warm bath, reading a book, listening to calming music, maybe some gentle stretching.
Speaker 1:Creating a little ritual to wind down.
Speaker 2:Exactly, and avoid caffeine and alcohol before bed. Those can really disrupt your sleep.
Speaker 1:Good advice.
Speaker 2:Yeah, and make sure your bedroom is dark, quiet and cool. Maybe try blackout curtains or a white noise machine if you need to.
Speaker 1:It's about creating that perfect sleep environment. Ok, before we wrap up this deep dive, I want to come back to something we've talked about a lot throughout this episode hope and empowerment.
Speaker 2:Yes, that's so crucial.
Speaker 1:It's easy to feel overwhelmed and discouraged when you're dealing with endometriosis, but one of the most powerful things about Mind Over Matter is that it reminds you that, even with all the challenges, you still have the power to make choices and take control of your experience.
Speaker 2:Yes, it's about moving from feeling like a victim to feeling like you're in charge.
Speaker 1:Exactly, and it's not about being perfect. It's about making small changes and celebrating every win.
Speaker 2:Small changes can make a big difference over time.
Speaker 1:And it's important to remember that you're not alone in this.
Speaker 2:There's a whole community of women out there who get it.
Speaker 1:This has been such a great conversation. Any final thoughts you want to leave our listeners with?
Speaker 2:I'd say keep learning, keep exploring, keep connecting with others and keep advocating for yourself.
Speaker 1:And remember to take care of yourself, both physically and emotionally.
Speaker 2:Yes, self-care is not a luxury, it's a necessity.
Speaker 1:We hope this deep dive into mind over matter Emotional support for women with endometriosis has given you some helpful tools and insights.
Speaker 2:And then it's left you feeling hopeful and empowered.
Speaker 1:Thanks for joining us on the Deep Dive, everyone. We'll see you next time.
