How Diet Can Help Manage Endometriosis Symptoms in Malta
Endometriosis, a chronic condition affecting one in 10 women worldwide, is often misunderstood and undiagnosed for years. British singer-songwriter Ella Henderson recently shared her struggles with the condition, highlighting symptoms like painful periods, stomach bloating, and its impact on mental health. Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus, causing inflammation and pain. Common symptoms include painful periods, discomfort during intercourse, difficulty conceiving, and bowel-related pain. Early diagnosis, detailed symptom tracking, and medical treatments like hormonal therapies or surgery can help manage the condition. Lifestyle changes, including a Mediterranean diet rich in anti-inflammatory foods like fish, leafy greens, and spices, can also support symptom management. Malta’s health-conscious dining scene offers options that align with these dietary needs, making it easier for residents and visitors to adopt these practices. Mental health support, mindfulness, and physical activities like yoga can further improve wellbeing. By raising awareness and fostering open conversations, women can feel empowered
Understanding Endometriosis: How Diet, Lifestyle, and Awareness Can Help Improve Health
Endometriosis is a condition that affects one in 10 women and individuals assigned female at birth worldwide, including in Malta. Despite its prevalence, it remains widely misunderstood and often undiagnosed for years. As part of our commitment to promoting a healthy lifestyle and supporting physical and mental wellbeing, we’re shedding light on this chronic condition and exploring how food, lifestyle, and early diagnosis can help manage its impact.
British singer-songwriter Ella Henderson recently shared her personal journey with endometriosis, revealing that she was officially diagnosed earlier this year. In a heartfelt Instagram post, the 29-year-old artist opened up about her struggles with physical pain, stomach bloating, and the toll it took on her mental health. “I thought at one point that this was just all in my head and I wasn’t really believed,” she said. Her story highlights the importance of understanding this condition and seeking proper support.
Endometriosis UK, a leading charity, notes that this oestrogen-driven inflammatory condition occurs when tissue similar to the lining inside the uterus (endometrium) grows outside the uterus. This growth causes a range of symptoms, including painful periods, and can affect various parts of the body, including the ovaries, bladder, bowel, and even areas outside the pelvis. Emma Cox, CEO of Endometriosis UK, praised Henderson for candidly sharing her experience, emphasizing the significant impact this condition can have on mental health and overall quality of life.
Common Symptoms of Endometriosis
One of the most common signs of endometriosis is painful periods, medically known as dysmenorrhoea. Consultant gynaecologist Mr Hemant Vakharia explains that hormonal stimulation of endometriotic cells can lead to inflammation and pain, which are often more intense than typical menstrual cramps. Other symptoms include painful intercourse (dyspareunia), difficulty conceiving, chest pain during menstruation, and discomfort during bowel movements—particularly if the bowel is affected by endometrial deposits.
Women experiencing these symptoms, especially if they are severe enough to disrupt daily life, are encouraged to seek medical advice from a GP or specialist. Keeping a detailed diary of symptoms, including pain levels and the impact on daily activities, can help healthcare professionals pinpoint the issue during consultations.
Diagnosis and Treatment Options
Diagnosing endometriosis can be challenging, as it doesn’t always show up on standard imaging like ultrasounds or MRIs—especially in cases of superficial endometriosis. If symptoms persist despite normal imaging results, it’s essential to advocate for further evaluation and specialist care.
Treatment options include hormonal therapies like the combined pill, progesterone-only pill, and progesterone intrauterine devices, which help manage symptoms by regulating hormonal fluctuations. In severe cases, medications that induce temporary menopause may be prescribed to reduce stimulation of endometrial tissue. Surgery, particularly laparoscopy, is often used to diagnose and remove endometrial lesions, improving symptoms and quality of life.
The Role of Diet in Managing Endometriosis
While medical treatment is crucial, a healthy lifestyle, including a nutrient-rich diet, can play a supportive role in managing endometriosis symptoms. In Malta, we’re fortunate to have access to fresh, seasonal produce, fish, and olive oil, which are staples of the Mediterranean diet—a lifestyle praised for its anti-inflammatory properties.
Foods rich in omega-3 fatty acids, such as salmon and mackerel, can help reduce inflammation, while leafy greens like spinach and kale provide essential vitamins and minerals to support overall health. Incorporating turmeric, ginger, and other anti-inflammatory spices into your meals can also help combat inflammation. Local restaurants in Malta, known for their farm-to-table approach, offer delicious dishes that align with these dietary recommendations, making it easier to stay on track while dining out.
Avoiding foods that may trigger inflammation, such as processed snacks, refined sugars, and excessive caffeine, can also make a difference. Many Maltese eateries now cater to health-conscious diners with gluten-free, dairy-free, and plant-based options, which can be beneficial for those managing endometriosis.
Mental Health and Living Well
Endometriosis not only affects physical health but also takes a toll on mental wellbeing. As Henderson highlighted, many women with the condition feel dismissed or misunderstood, leading to feelings of isolation and frustration. In Malta, where community and connection are central to our way of life, it’s vital to foster open conversations about health challenges like endometriosis. Support groups, mindfulness practices, and regular physical activity—such as yoga or swimming in our beautiful Mediterranean waters—can help alleviate stress and improve mental health.
When to Seek Help
If symptoms like heavy or painful periods, chronic pelvic pain, or discomfort during intercourse are impacting your daily life, it’s time to seek medical advice. Consultant gynaecologist Mr Narendra Pisal advises women to keep a record of their menstrual cycle, documenting pain severity, the use of painkillers, and any missed work or social activities due to symptoms. This detailed information can help doctors determine the best course of action and ensure you get the care you need.
Taking Control of Your Health
Endometriosis can feel overwhelming, but understanding the condition, seeking medical support, and making positive lifestyle changes can empower women to take control of their health. Whether it’s enjoying an anti-inflammatory meal at one of Malta’s many health-focused restaurants or embracing yoga on the island’s scenic beaches, small steps can make a big difference.
Ella Henderson’s story reminds us that we are not alone in this journey. By sharing experiences, raising awareness, and advocating for better care, we can help others who may be struggling in silence. Let’s work together to build a healthier, happier Malta—one step, one meal, one story at a time.