Balancing Hormones with Endometriosis: Working with Your Body’s Natural Rhythm

Endometriosis is a complex condition that impacts not only physical well-being but also hormonal balance. As an oestrogen-dominant condition, it often creates an imbalance in the body’s hormonal ecosystem, contributing to symptoms like inflammation, pain, and fatigue. But there’s hope: by understanding your body’s unique rhythm, even without a regular menstrual cycle, you can take steps to support hormone balance naturally.

In this blog, we’ll explore the principles of cycle syncing, how endometriosis relates to oestrogen dominance, and natural ways to help you rebalance your hormones.

Understanding Hormones and Endometriosis

Endometriosis thrives in an oestrogen-dominant environment, where there is an excess of oestrogen relative to other hormones like progesterone. This imbalance can exacerbate inflammation, stimulate the growth of endometrial-like tissue outside of the womb, and worsen symptoms related to your menstrual cycle. 

Oestrogen dominance can occur due to:

• Poor oestrogen detoxification by the liver.
• Imbalances in gut health (a disrupted gut microbiome can reabsorb oestrogen).
• Chronic stress affecting progesterone production.

Addressing these imbalances involves supporting detox pathways, reducing inflammation, and stabilising your hormonal rhythm.

Cycle Syncing for Women with Endometriosis

Cycle syncing is a powerful way to align your lifestyle with the natural hormonal shifts your body experiences. While women with irregular cycles or those on hormonal contraception might not have obvious period-related cues, your body still follows hormonal rhythms influenced by nature, like the moon’s 28-day cycle.

Cycle syncing involves tailoring your diet, exercise, and self-care practices to the four hormonal phases of the menstrual cycle:

Follicular Phase (Days 1–13)

This phase begins on the first day of your period and continues until ovulation.

• Key Hormones: Oestrogen rises.
• Supportive Practices:
  • Diet: Increase intake of fibre-rich foods (e.g., flaxseeds, cruciferous vegetables) to support oestrogen metabolism.
  • Exercise: Light cardio and yoga to support energy levels.
  • Self-Care: Brainstorm and plan — this phase is great for productivity and creativity.

Ovulatory Phase (Day 14)

Ovulation marks the midpoint of your cycle, with peak oestrogen levels.

• Key Hormones: Oestrogen peaks, and testosterone rises briefly.
• Supportive Practices:
  • Diet: Anti-inflammatory foods like omega-3-rich salmon, walnuts, and turmeric to reduce inflammation linked to endometriosis.
  • Exercise: Moderate to high-intensity workouts like cycling or swimming.
  • Self-Care: Socialise and connect — energy and confidence peak.

Luteal Phase (Days 15–28)

This is the phase after ovulation, when progesterone rises to balance oestrogen.

• Key Hormones: Progesterone increases, while oestrogen slowly declines.
• Supportive Practices:
  • Diet: Include magnesium-rich foods (like dark chocolate and spinach) to ease PMS symptoms and support relaxation.
  • Exercise: Focus on gentle movement like Pilates or walking.
  • Self-Care: Rest and restore — embrace introspection as energy naturally dips.

Menstrual Phase (Days 1–5)

If pregnancy does not occur, the cycle restarts with menstruation. For women without a period, this phase can align with the new moon.

• Key Hormones: Both oestrogen and progesterone are at their lowest.
• Supportive Practices:
  • Diet: Warm, nourishing meals like soups and stews to support circulation.
  • Exercise: Restorative yoga and stretching.
  • Self-Care: Journaling and reflecting — a time for inward focus.

How to Balance Oestrogen Naturally

1. Support Your Liver
The liver plays a key role in detoxifying excess oestrogen.

• • Incorporate cruciferous vegetables like broccoli, kale, and cauliflower.
  • Stay hydrated to aid detoxification.
  • Consider herbal teas like dandelion or milk thistle to gently support liver function.

2. Optimise Gut Health
A healthy gut microbiome helps prevent reabsorption of oestrogen.

• • Include fermented foods like kimchi, sauerkraut, and kefir.
  • Add sources of prebiotics (e.g., garlic, onions, asparagus) to feed good bacteria.

3. Reduce Inflammation
Chronic inflammation worsens endometriosis symptoms.

• • Prioritise anti-inflammatory foods like fatty fish, berries, and leafy greens
  • Avoid consuming excess processed sugars and refined carbs.

4. Balance Blood Sugar

Blood sugar spikes can worsen hormonal imbalances.

• • Include sources of protein, fibre, and healthy fats at every meal.
  • Limit excessive caffeine and alcohol, which can disrupt hormonal balance by affecting the gut and adding burden to the liver detoxification pathways.

5. Stress Management

High stress can lower progesterone and contribute to oestrogen dominance.

• • Practice mindfulness or meditation daily.
  • Engage in restorative practices like acupuncture or gentle yoga.

Embracing Your Unique Rhythm

Even if you’re not experiencing a regular menstrual cycle, your body still follows hormonal fluctuations. For women with endometriosis, tuning into these subtle changes is vital. Tracking your mood, energy levels, and physical symptoms throughout the month can help you uncover patterns and tailor your self-care practices.

Balancing hormones with endometriosis requires patience, self-compassion, and a holistic approach. By cycle syncing, nourishing your body, and supporting its natural detox pathways, you can take steps toward relief and empowerment.