Endometriosis is an incurable condition that can seriously impact quality of life for sufferers. Although it’s estimated that about 10% of women will experience the disorder, many people remain unaware of what it actually entails and how to deal with it. In this blog post, we will look at some of the most important things to do and not do in order to live well with endometriosis.

1) I can still do what I love

Endometriosis can be a crippling disease, but it’s important to recognize that you are not your disease. Understandably, having endo can make you think that things will never be how they were before, but although it’s a reality for many women with endo, don’t let it get in your way of doing what you love!

2) Change my diet

Endometriosis can be quite a debilitating disorder, so it is important to make sure you are eating foods that will aid in your recovery. Here are some suggestions for eating well when suffering from endometriosis.

3) Talk to a doctor

Because endometriosis can often be a little tricky to diagnose, it’s important to talk to your doctor about any unusual symptoms. If you suspect that you might have endo (as many women do), start by educating yourself on what it is. It’s a good idea to get familiar with what symptoms are normal versus abnormal for you as well as any telltale warning signs of endo. In fact, research has shown that women who learn more about their condition experience less pain . Talk with your doctor about diet changes, medication options or alternative remedies that might help. What works for one woman may not work for another—it’s best to go into treatment informed so you can advocate for yourself.

4) Find support groups

Endometriosis is a mysterious, often misunderstood disorder that can cause a lot of anxiety in women who are dealing with it. Although there’s no cure, there are many things you can do to minimize its effects—but first, it’s important to identify where you can find support groups. One great place to start is Facebook; join your local Endo group or check out national organizations like Endo Warriors or Endo Sisters.

5) Try alternative therapies

Many studies show alternative therapies as a viable alternative to drug-based treatments for endometriosis. Alternative therapies include acupuncture, physical therapy, massage therapy, relaxation techniques, herbal remedies, and others. Consider trying alternative therapies alongside traditional treatments to see if one is right for you. Remember that if an alternative treatment doesn’t work for you or makes symptoms worse or causes new side effects, stop using it.

6) Put it in writing

Keeping a personal journal can help identify possible triggers for your endometriosis. Keep a record of what you were doing before any pain or flare-ups start—foods you ate, stress levels, menstrual cycles—and see if there are patterns. This will help you gain insight into how to better manage your condition and prevent flares in future.

7) Exercise

Exercise is one of best-kept secrets to dealing with endometriosis. Because it has been linked to helping improve pain symptoms, it should be a part of everyone’s treatment plan. However, exercise alone may not help. If you have endometriosis that isn’t severe, try doing just 30 minutes of moderate activity at least 5 days a week. If your symptoms are more severe, discuss with your doctor about undergoing pelvic physical therapy or other rehabilitation programs designed for women with endo.

8) Listen to my body

Learn to understand what it’s telling you. Your body is an incredible instrument that gives off subtle signs when something isn’t right. If you’re tired, nauseous, in pain—anything at all that makes you uncomfortable—take a step back and realize that not everything has to be done right now. Relax a little, take care of yourself, listen to your body –and if you don’t know how to do that… well… ask someone who does!

9) Get enough sleep

One study showed that women with endometriosis were 20% less likely to experience symptoms when they got at least seven hours of sleep each night. That’s a lot of shut-eye, but it just might be worth it! Make time for extra sleep if you struggle with getting enough—you may find you have fewer flare-ups.

10) Let go of the rules about how I should be as a woman

I don’t mean to get too philosophical here, but one of my best friends from college had endo. She told me that part of healing for her was getting over all of these rules about how she should be as a woman—never complain about cramps, wear makeup even if it makes you feel like throwing up because your period is supposed to make you feel pretty (more on that in a second), go to work when really you just want to curl up under a blanket.