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Budget-friendly endometriosis hacks

Updated: Jul 4, 2023


Living with endometriosis can be challenging, but there are ways to manage the symptoms without breaking the bank.


In our budget-friendly endometriosis hacks blog, we provide practical tips for managing symptoms on a budget.


From affordable foods that can help reduce inflammation to at-home workouts and outdoor activities that won't cost a dime, we’ll share a range of solutions to help you manage your endometriosis symptoms.


What this blog covers:

  • A brief explanation of endometriosis and its symptoms

  • Importance of managing endometriosis on a budget

  • Diet hacks for managing endometriosis on a budget

  • Exercise hacks for managing endometriosis on a budget

  • Stress management hacks for managing endometriosis


NOTE: At ELANZA, we believe that when it comes to endometriosis, there is not a best or only choice about which treatment options to pursue, there is just the solution that works for you. There are important considerations around every treatment plan and our single mission is to provide evidence and options so that anyone with endo has the ability to advocate for themselves and to make informed decisions about their care. We have no vested interest in any single treatment plan (i.e. surgery, medication, etc.). Our mission is to improve access to specialist care, whatever that entails.


A brief explanation of endometriosis and its symptoms


Endometriosis is a chronic condition in which tissue similar to the lining of the uterus (endometrium) grows outside of the uterus, typically on the ovaries, fallopian tubes, and other pelvic organs.



This tissue responds to hormonal changes in the menstrual cycle just like the tissue inside the uterus, leading to inflammation, scarring, and pain.


Common symptoms of endometriosis include:


  • Painful periods (dysmenorrhea)

  • Chronic pelvic pain

  • Pain during or after sex (dyspareunia)

  • Painful bowel movements or urination during menstrual periods

  • Heavy menstrual bleeding or irregular bleeding


Endometriosis symptoms can vary widely from person to person, and some may not experience any symptoms at all.


The severity of symptoms is not always correlated with the extent of endometriosis tissue growth, and some with mild endometriosis may experience severe pain, while others with severe endometriosis may have no symptoms.


Importance of managing endometriosis on a budget


Managing endometriosis can be expensive, as it often requires regular medical appointments, medications, and possibly surgeries.


However, it is important to prioritize managing endometriosis symptoms, as untreated endometriosis can lead to further complications and affect daily life and overall well-being.



While there is no cure for endometriosis, there are several lifestyle modifications that may help alleviate some of the symptoms:


  • Diet: Eating a healthy, balanced diet that is rich in fruits, vegetables, and whole grains may help reduce inflammation in the body and reduce symptoms of endometriosis. Avoiding inflammatory foods such as processed foods, refined sugars, and saturated fats may also be helpful.

  • Exercise: Engaging in regular physical activity may help reduce symptoms of endometriosis, such as pain and fatigue. Low-impact activities such as yoga, swimming, and walking may be particularly helpful.

  • Stress management: Stress can exacerbate symptoms of endometriosis. Therefore, practicing stress-reducing techniques such as deep breathing, meditation, or mindfulness can help alleviate symptoms.

  • Sleep hygiene: Getting enough restful sleep is important for overall health and well-being. Practicing good sleep hygiene, such as avoiding caffeine and electronics before bed and creating a relaxing sleep environment, can help improve sleep quality and reduce symptoms of endometriosis.

  • Pelvic floor therapy: Pelvic floor therapy is a type of physical therapy that can help reduce pelvic pain and improve pelvic muscle function. It may be particularly helpful for women with endometriosis who experience pain during sex or pelvic exams.


It is important to note that lifestyle modifications may not work for everyone with endometriosis and should be used in conjunction with other medical treatments as prescribed by a healthcare provider.


Managing endometriosis on a budget can help you reduce financial stress and focus on your health.


Additionally, some budget-friendly options for managing endometriosis, such as a healthy diet and exercise, can have overall health benefits beyond just managing endometriosis symptoms.


By finding affordable ways to manage endometriosis, you can prioritize your health and well-being without breaking the bank.


Diet hacks for managing endometriosis on a budget


The impact of diet on endometriosis symptoms


Diet can have a significant impact on endometriosis symptoms.



Certain foods and nutrients can help reduce inflammation and pain, while others can exacerbate symptoms.


Why inflammation matters


Endometriosis is an inflammatory condition, much like many other chronic pain disorders.


Inflammation is the body’s natural protective response as a means to fight off any foreign invaders.

The body responds to endometriosis as one of these foreign invaders, causing painful inflammation in the pelvic area.


Many of the standard foods seen in conventional industrialized nation’s diets are incredibly inflammatory.


Between high levels of animal products, packaged foods devoid of nutrition, large amounts of sugar, and refined carbohydrates like white bread- it’s no wonder that so many people are walking around in a constant state of inflammation.


In order to cut out this inflammatory response, you have to give the body the right fuel that counteracts this.


While also trying to avoid ones that provoke it like some of the foods listed above, as well as beverages high in caffeine and alcohol.


Gluten and inflammation


Gluten is the most well-known detractor for causing inflammation. This can be hard to manage because it's in everything from bread to soy sauce. And, often the cheapest foods are laden with pro-inflammatory ingredients that can be a fast track to flare-ups.


Try these budget-friendly swaps:


Be (a bit) veggie

Going meat-free – even once a week – can save you money and if you substitute meat for pulses, such as chickpeas and kidney beans, you won’t be sacrificing on protein. These Jamie Oliver chickpea burgers are juicy and spicy.



Make your mince go further

Lentils are high in fibre and protein and a great way to bulk out recipes that contain mince to make your meal – and therefore your money – go further.


If you’re making chilli, tacos or spaghetti bolognese try halving the mince, to save the rest for another meal and replacing with cheaper lentils. To 250g mince, add a generous handful (around 50-60g) of uncooked lentils. Cook in with the mince and add a little more water when you add the tomatoes, as they’ll expand as they cook. You can also use tinned lentils, which don’t require additional cooking. Simply stir in a tin at the end of cooking.



Buy frozen rather than fresh

When it comes to berries and veg, that is. They’re just as tasty and as they can stay in the freezer until you need them, also means less waste. You can throw frozen berries in smoothies, or for a dessert treat. A handful of frozen mixed veg can also be added to almost any dish.



Have an egg-cellent idea

Eggs pack a protein punch but are more wallet-friendly than meat, so you can swap it for eggs in lots of stir-fry dishes. Use eggs and frozen instead of fresh veg in an easy and healthy veggie and egg fried rice recipe, or simply use up whatever you have in your fridge.



Pick up dried pulses

Dried pulses such as pinto and cannellini beans and chickpeas are cheaper than canned versions, they just require a little more prep because they need soaking and cooking beforehand. But once you’ve planned ahead, they’re a versatile ingredient.



Overall, a diet focused on whole, nutrient-dense foods and low in processed and inflammatory foods can help manage endometriosis symptoms.


Tips for a budget-friendly endometriosis diet

  • Consider batch cooking: Get a few ingredients beforehand and cook lunches for the whole week.

  • Cook at home: Cooking your meals at home can be more cost-effective than eating out. Look for recipes that use affordable ingredients and can be made in bulk.

  • Use spices and herbs: Spices and herbs can add flavor to your meals without adding extra calories or cost. Ginger, turmeric, and cinnamon are all anti-inflammatory spices that can be beneficial for endometriosis.

  • Buy dry goods and frozen items in bulk: Buying in bulk can help you save money on staples such as grains, nuts, and seeds. Look for deals on these items at your local grocery store or buy them online.

  • Shop the sales: Keep an eye out for sales and discounts on healthy foods. You can also buy frozen fruits and vegetables, which can be cheaper than fresh produce and still provide the same nutrition.


By following these tips, you can create a budget-friendly endometriosis diet that is both healthy and delicious.


Affordable foods for your pantry that can help manage endometriosis symptoms


  • Fatty fish: Fatty fish such as sardines, and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help manage pain and inflammation associated with endometriosis. Try opting for frozen fish as these are more cost-effective and will mean that you can always have some on hand.

  • Leafy greens: Leafy greens such as spinach, kale, and collard greens are high in antioxidants and can help reduce inflammation. They are also rich in iron, which is important for managing heavy periods.

  • Berries: Berries such as blueberries, raspberries, and strawberries are high in antioxidants and can help reduce inflammation. They are also a good source of fiber, which can help manage constipation, a common symptom of endometriosis.

  • Nuts and seeds: Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are high in omega-3 fatty acids and can help reduce inflammation. They are also a good source of fiber and can help manage constipation. Trail mixes are great cost effectice ways of adding nuts and seeds into a budget friendly diet

  • Turmeric: Turmeric is a spice with anti-inflammatory properties that can help manage pain and inflammation associated with endometriosis. It can be added to meals or taken as a supplement.

  • Ginger: Ginger is another spice with anti-inflammatory properties that can help manage pain and inflammation. It can be added to meals or brewed as a tea.

  • Beans and lentils: Beans and lentils are a good source of protein and fiber and can help regulate digestion. They are also a good source of iron, which is important for managing heavy periods.


Exercise hacks for managing endometriosis on a budget


The benefits of exercise for managing endometriosis symptoms


Exercise can be beneficial for managing endometriosis symptoms in several ways:


  • Reducing inflammation: Endometriosis is a condition that involves inflammation. Exercise has been shown to reduce inflammation in the body, which can help manage pain and discomfort associated with endometriosis.

  • Improving circulation: Exercise can improve blood flow and circulation, which can help reduce pain and cramping associated with endometriosis.

  • Regulating hormones: Endometriosis is influenced by hormones such as estrogen. Exercise can help regulate hormones and reduce the impact of estrogen on endometriosis.

  • Managing stress: Exercise has been shown to reduce stress and improve mood. Stress can exacerbate endometriosis symptoms, so managing stress through exercise can help manage symptoms as well.

  • Boosting energy: Fatigue is a common symptom of endometriosis. Exercise can help boost energy levels and reduce fatigue, allowing individuals with endometriosis to feel more alert and active.

  • Improving sleep: Endometriosis symptoms can disrupt sleep. Exercise has been shown to improve sleep quality, which can help individuals with endometriosis feel more rested and refreshed.


It is important to note that the type and intensity of exercise should be based on individual preferences and limitations.


Low-impact activities such as walking, yoga, and swimming can be beneficial for individuals with endometriosis.


Always consult with a healthcare professional before starting an exercise program.


Tips for budget-friendly exercise

  • At-home workouts: There are many free workout videos available online, including on YouTube, that can be done in the comfort of your own home. You can also invest in inexpensive workout equipment such as resistance bands or a jump rope.

  • Walking or running: Walking or running outside is a free and effective way to get exercise. During the colder months, mall walking is a great way to still keep active. You can also download free apps that track your progress and provide motivation.

  • Cycling: Cycling is a low-impact exercise that can be done outside or on a stationary bike at home. You can often find used bikes for sale at a discounted price.

  • Hiking: Hiking is a great way to get exercise and enjoy nature. Look for local hiking trails that are free or have a small entrance fee.

  • Swimming: Swimming is a low-impact exercise that can be done at a local pool or even in a lake or ocean. Look for free or low-cost public swimming areas in your area.

  • Group fitness classes: Many gyms and fitness studios offer free or low-cost trial classes. You can also find free outdoor fitness classes in your community.

  • Bodyweight exercises: Bodyweight exercises such as push-ups, squats, and lunges require no equipment and can be done anywhere. Look for free workout apps or videos online that provide guidance on how to do these exercises properly. You can do this 10-minute workout at home with no equipment


By incorporating these budget-friendly exercise options into your routine, you can improve your overall health and manage endometriosis symptoms without breaking the bank.


Remember to always consult with a healthcare professional before starting any new exercise program.


Stress management hacks for managing endometriosis


How stress impacts endometriosis


Stress can have a significant impact on endometriosis symptoms.



Stress can exacerbate endometriosis symptoms in the following ways:


  • Increased inflammation: Stress can trigger the release of pro-inflammatory cytokines, which can exacerbate inflammation in the body. Inflammation is a key component of endometriosis, and increased inflammation can lead to more severe symptoms.

  • Hormonal imbalances: Stress can also disrupt the delicate balance of hormones in the body, particularly estrogen, which can exacerbate endometriosis symptoms.

  • Increased pain sensitivity: Stress can cause the body to become more sensitive to pain, which can exacerbate pain associated with endometriosis.

  • Disrupted sleep: Stress can disrupt sleep, which can exacerbate fatigue and other symptoms of endometriosis.

  • Reduced immune function: Stress can weaken the immune system, making it harder for the body to fight inflammation and infections that can exacerbate endometriosis symptoms.


Managing stress through stress-reduction techniques such as meditation, yoga, and deep breathing can help alleviate endometriosis symptoms.


It is important to discuss any stress-management strategies with a healthcare professional to ensure that they are safe and appropriate for your individual situation.


Tips for budget-friendly stress management

  • Meditation: Meditation is a technique that involves focusing the mind on a specific object or thought to promote relaxation and reduce stress. There are many free guided meditations available online that can be done in the comfort of your own home.

  • Deep breathing: Deep breathing exercises can help reduce stress by promoting relaxation and reducing tension in the body. Look for free apps or online videos that provide guidance on deep breathing exercises.

  • Journaling: Writing down your thoughts and feelings in a journal can be a helpful way to manage stress. You can find inexpensive notebooks or use a digital journaling app.

  • Exercise: Exercise is a great way to reduce stress and promote relaxation. As mentioned earlier, there are many budget-friendly exercise options available.

  • Nature walks: Spending time in nature can be a great way to reduce stress and promote relaxation. Look for local parks or hiking trails that are free or have a small entrance fee.

  • Social support: Talking with friends and family can be a helpful way to manage stress. Consider setting up regular phone or video chats with loved ones.

  • Mindfulness: Practicing mindfulness involves focusing on the present moment without judgment. You can find free apps or online videos that provide guidance on mindfulness techniques.


By incorporating these budget-friendly stress management techniques into your routine, you can help alleviate endometriosis symptoms and improve your overall health and well-being.


Remember to always consult with a healthcare professional before starting any new stress-management program.




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