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Posted on 7 October 2018
Endometriosis is a gynaecological condition where endometrial-like tissue grows outside the uterine cavity. Endometriosis is fuelled by the hormone oestrogen. This tissue can attach itself anywhere within the pelvic and abdominal cavity, with reports of endometriosis even found on the diaphragm (though this is very rare)! Unfortunately, the human body is not equipped to remove these tissue growths, and they continue to act as endometrial-like cells, so with every menstrual cycle, scar tissue and adhesion's can form through the release of oestrogen. This can cause a wide range of symptoms, including inflammation, bloating, pelvic pain and cramping.
Endometriosis and exercise have a similar relationship. Feeling exhausted and in chronic pain often can make us not want to do any physical activity at all. Yet, research has shown that exercise can help improve our energy levels, improve our surgery recovery time, help manage symptoms, and even lower oestrogen.
Best Exercise for Endometriosis
Regular physical exercise can have protective effects against diseases that involve inflammatory processes since it causes an increase of the anti-inflammatory and antioxidant markers within the body and acts by reducing oestrogen levels, making it a great idea to incorporate exercise into your recovery and disease management. Exercise will also release endorphins which are "feel good chemicals" from the brain and improve circulation!
The pain and discomfort associated with Endometriosis can cause a guarding mechanism within the body - where the body braces to protect itself from pain. This bracing can affect the pelvic floor, abdominal wall and hip flexors - the anterior side of the body. So firstly, when resuming exercise, it is important to first focus on the lengthening and strengthening of these muscle groups. You can't strengthen a tight muscle! Exercises based around the principles of Pilates and Yoga can be fantastic to help these muscles release or stretches such as seated glute stretch, seated hip flexor stretch and a wall side bend stretch can really help to release those muscle groups.
Exercises to Avoid
That's not to say you can never return to high-impact exercise, however your body will require some rest and recovery to allow itself to heal while reducing these guarding postures!
What is PCOS?
Polycystic ovary syndrome (PCOS) is a condition that affects a woman's hormone levels. Women with PCOS produce higher-than-normal amounts of male hormones. This hormone imbalance causes them to skip menstrual periods and makes it harder for them to get pregnant.
Reasons to train with PCOS
Nutrition for PCOS
Focus on nutrition, not diet. Reducing foods in your diet that cause spikes in blood sugar is crucial to managing your PCOS. Try and balance your blood sugar throughout the day. Don't fear fats. Or carbs.
So, combining strength training with a PCOS-friendly diet to prevent muscle loss and keep your metabolic rate high. Even if you are dieting, strength training will help with muscle growth and prevent muscle loss. Since muscle tissue helps you burn more calories while at rest and while moving, you will be able to smooth out some of the inevitable starts and stops that can be troublesome when trying to lose weight with PCOS.
My goal is to provide my clients everything they need to become the best version of themselves. This will involve helping them look the best they have ever been, mentally feel the best they can feel and become the happiest and most motivated they can be.
What is your fitness goal? Whatever you want to achieve, together we can make it a reality. Using the latest training techniques and equipment, balanced nutrition, and good old hard work, we can build a better version of you!
Do you have an injury that is affecting your training? Or perhaps you have a physical issues that is stopping you competing to your full potential? We are professionally trained in sports massage and can assess, treat and manage your injury.