Holistic Healing After Surgery & Beyond

Regular, intensive exercise can play an important role in managing endometriosis by helping lower body fat and, in turn, reducing estrogen production in fat cells. With less estrogen circulating in the body—while still staying within healthy limits—there is less fuel for endometriosis growth. One of the most effective forms of exercise for this is high-intensity interval training (HIIT), sometimes called “burst training.” This involves going all out for about 30 seconds, then resting for 90 seconds, and repeating the cycle. HIIT not only supports fat loss but also builds muscle, boosts calorie burn, and increases human growth hormone (HGH). For safety and best results, it’s ideal to learn the technique with a personal trainer or experienced coach.

Centering your diet around whole, plant-based foods—especially a wide variety of vegetables—can help with weight management, support hormone balance, and reduce excess estrogen by limiting fat production. A diet rich in fiber also helps bind and eliminate estrogen from the body, lowering the chance of estrogen overload and supporting more regular cycles. While plants form the foundation, high-quality animal protein such as wild-caught salmon can also be a healthy addition.

Unfortunately, alcohol can trigger spikes in estrogen, which may fuel the growth of endometriosis. Regular or heavy drinking can also disrupt hormone balance, strain the liver’s ability to metabolize estrogen, and contribute to inflammation. For these reasons, limiting alcohol is an important step in managing endometriosis symptoms. Beyond endometriosis, reducing alcohol intake is also linked to a lower long-term risk of certain cancers, making it a powerful prevention strategy for overall health.

Similar to alcohol, high caffeine intake—generally more than one caffeinated drink per day—can raise estrogen levels and contribute to hormonal imbalance. For those managing endometriosis, keeping caffeine in moderation is an important part of reducing estrogen overload. Choosing alternatives such as green tea, herbal teas, or other lower-caffeine options can still provide energy and comfort without the same hormonal impact.

Xenoestrogens are hormone-like chemicals that act as endocrine disruptors and can accumulate in fat cells, interfering with normal hormone balance. We are exposed to tens of thousands of environmental toxins each year, and some of the most concerning are those that mimic estrogen in the body. Common sources include commercially raised meat and dairy products (especially processed meats), produce with pesticide or insecticide residue, unfiltered tap water, certain food additives, and everyday personal care products such as lotions, shampoos, soaps, conditioners, and even some toothpastes. Being mindful of these exposures and choosing cleaner alternatives where possible can help reduce your overall hormone disruption risk. For practical tips and product safety ratings, resources like EWG.org are an excellent place to start.

Soy remains a controversial topic in endometriosis care. On one hand, soy contains plant estrogens (phytoestrogens) that could theoretically stimulate endometriosis growth, though this would generally require very high consumption. Limiting soy may therefore help reduce overall estrogen exposure in the body. On the other hand, some research suggests that these plant estrogens can bind to certain estrogen receptors in a way that may actually block the stronger effects of regular estrogen on both normal and abnormal cells. Because of this, the impact of soy may be mixed, and the evidence is not yet conclusive.

Certain seaweeds, such as bladderwrack, may help gently lower estrogen levels when consumed in moderation. A typical supplemental dose of around 500–700 mg per day is considered sufficient—more is not better due to the high iodine content. Interestingly, Japanese women following a traditional diet rich in seaweed have some of the lowest rates of breast, endometrial, and ovarian cancers, along with longer menstrual cycles and lower circulating estrogen levels.