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Adenomyosis, Endometriosis and Fibroids Self Care
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items Living with endometriosis, adenomyosis, and uterine fibroids means navigating pelvic pain, heavy flare-ups, muscle tightness, and uncomfortable bloating. I put this collection together around what actually helps when you are in pain and need real com...
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Sections
10
Heat Therapy & Pain Management Devices
Pain Releif
Bloating & Digestive Support
Rest & Recovery
Endo / Adeno belly clothing
Self-Care & Cozy Essentials
Heat Therapy & Pain Management Devices
I use this to relieve ovulation pain specifically. This is a rechargeable heating belt that delivers heat and gentle vibration massage. Smaller size is perfect for when you have more intense, localized pain.
Period Pain Relief Belt, Heating Pad with Vibration, Rechargeable Cramp Massager
This heating pad is amazing, very soft, is weighted, it stays in place , has adjustable temperature settings. Heats up so fast and the option to have it hanging over the shoulders does wonders for a tense neck and shoulder. Options for 30, 60, and 90 minute heating. Temp goes up to 150. Feels incredible.
Back and Shoulder Heating Pad for Back Pain Relief, Electric Large Heating Pad for Neck & Wrap with 6 Heat Settings & Auto Shut-Off
General purpose heating pad that can be used on diferent areas such as back, leg, etc. The cover is so plush, soft and cozy. Long cord is practical. Great all rounder and one of the best heating pads I have had.
PureRelief Deluxe heating pad 12" x 24"in., 4 Heat Settings and 2hr Auto Shut-off
Perfect for localized lower back pain, it adjust perfectly to target the lumbar area and tummy.
Lumbar + Abdominal heating pad
Fills with moist heat that molds to the natural curve of your lower hips and pelvis better than flat pads.
Bed Buddy, Hot and Cold Pack Wrap with Aromatherapy for Pain Relief, Lavender Scent, Pink
Very soft and luxurious heated throw, perfect for those days when everything hurts.
Beautyrest Heated Duke Faux Fur Solid Heated Throw
Pain Releif
These melts actually calmed down my spasms and brought incredible relief to me. They also just help me to relax, and feel a sense of calm. They worked better than any prescription medication I've tried so far. I'm so happy I found them!
Relief Melts with CBD - Foria | Ulta Beauty
Must have for severe cramps. I love these, they help me get through the day when I have to be up and about and can't use my plug-in heating pad. I always make sure I have these on hand before my cycle starts or during ovulation days.
Heating Patch for Menstrual Cramps - Rael | Ulta Beauty
A natural, gentle alternative for muscle pain, this gel applies great, not greasy, absorbs well and is not sticky like other brands.
Arnicare Gel for Pain Relief of Joints, Muscles, and Bruises, Fragrance-free 2.6oz
Soothing and effective, I combine this roller with the peppermint halo roller and it really helps my cramps. It worked quickly and helped with pain when I couldn't spend all morning on the couch with a heating pad. You won't regret purchasing this o...
Period. Women’s Soothing Oil Blend - Saje Natural Wellness | Ulta Beauty
Discreet enough to stick inside your waistline. I love that they stay consistently warm for 8+ hours while working or running errands.
ThermaCare Menstrual Heatwrap
I was pleasantly surprised by this roll-on! It goes on smoothly, has a cooling sensation that helps take the edge off my cramps, and is easy to throw in my bag for relief on the go, especially when I can't use a heating pad.
Pain Relief Roll-On for Cramps - Rael | Ulta Beauty
Heatwrap to specifically target the lower back and lumbar area. Discreet and heats for up to 8 hours.
ThermaCare Lower Back/Hip Heatwrap
Discreet enough to stick inside your waistline. I love that they stay consistently warm for 8+ hours while working or running errands. Covers your lower stomach and wrap around your back simultaneously. The quick heat-up takes the edge off severe spa...
Heat Therapy Menstrual Patch
This massage oil has arnica, peppermint, collagen, and stem cells, is fast-absorbing, non-greasy, smells wonderful and definitely helps with my sore muscles.
Arnica Sore Muscle Massage Oil
This gel really helps my lower back pain and is even more effective when combined with heat therapy.
Advil Targeted Relief Pain Relieving Cream with Massage Applicator - 2.5oz
Aleve is great for general pain and muscle aches. It's gentle on my sensitive stomach and goes down smooth. The pills shape makes it easy to swallow. I always have this at my medicine cabinet.
Aleve Back & Muscle Pain Reliever & Fever Reducer, Naproxen Sodium Tablets - 90ct
For those days when strain from constipation is making you uncomfortable.
Tucks Medicated Hemorrhoidal Pads - 100ct
Bloating & Digestive Support
It works. I love the natural ingredients that are known to aid digestion and reduce inflammation. The fennel smells and tastes really nice. The digestive enzymes really help ease stomach discomfort after eating as well.
Bye Bye Bloat: Debloating Capsules - Love Wellness
If you know you know! I was skeptical at first but this really takes all the strain out of bowel movements. A non-negotiable for relieving pressure when dealing with bowel endo or fibroids.
Two in One Bamboo Toilet Step Stool Brown - Squatty Potty
I find it really helps with constipation, the wrap is easy to use and allows a mess free application.
Castor Oil Wrap for Liver Detox and Constipation Relief
If you prefer a more natural approach, this supplement is packed with ginger and turmeric and helps with bloating and pain associated to PMS.
PMS Cramp & Bloat Supplement - Rael | Ulta Beauty
Organic castor oil wraps are a gentle way to help relieve constipation. Simply pour up to 2 tbsp of castor oil cold pressed onto your favorite the castor oil pack and apply for up to an hour.
100% Organic Cold-Pressed Black Castor Oil
These gummies are magical! I absolutely love these and notice such a big difference. Ive been using them about 3 weeks now, taking them daily, and notice i barely feel bloated anymore, which was a pretty common issue for me. Also supports using the r...
Lemme Debloat Daily Digestive Gummies
My fast-acting go-to for trapped gas and endo belly distension. It quickly calms intestinal spasms after meals.
Traditional Medicinals Organic Peppermint Herbal Tea - 16ct: Non-Caffeinated, Gluten-Free
This tea works like a charm for constipation. It contains Sienna, a natural, gentle laxative. Make sure to take it while you're at home though! It can take up to 12 hours to work, but it does work.
Traditional Medicinals Smooth Move Herb Tea - 16ct
This tea is earthy, just a teensy bit spicy, sweet, grounding, and anti inflammatory. If youre a fan of earthy tastes this one is for you.
Bigelow Golden Turmeric Honey Plus Adaptogens Herbal Tea Bags - 18ct: Non-Caffeinated, Gluten-Free
If you're after a caffeine free tea that is soothing yet energizing, this is a great alternative! The lemon is refreshing, the ginger is energizing yet soothing and supports digestion, and the tea contains added pro biotics to support a health gut.
Bigelow Lemon Ginger Plus Probiotics Herbal Tea Bags - 18ct: Vegan, Caffeine-Free
Rest & Recovery
So soft, cozy and feels like a warm comforting hug. As usual with all the Oodie products is great quality and comes in diferent weights. One of the best things you can do to improve your quality of sleep.
Pink Weighted Blanket
Experience personalized comfort and support with this Contoured Memory Foam Knee Pillow. Designed to help align your spine, hips, knees, and lower back, this versatile cushion provides targeted support for side and back sleepers. Premium memory foam ...
White Noise Emilia Memory Foam Knee Support Pillow
Orthopedic knee support pillow
Alwyn Home OrthoAlign Knee Support Pillow - Sciatica, Back, HIPS, Joints Pain Relief - Leg Pillow for Side Sleepers - Aligns Spine, Relieves Pressure - Thigh & Knee Support for Better Sleep
A memory foam matress topper will significantly improve your quality of sleep. This one provides back support while feeling like you’re sleeping in a cloud. Great investment which will last many years, great value for the money.
Alwyn Home 4-Inch Double Layer Mattress Topper - 2-Inch Memory Foam + 2-Inch Cooling Cover for Back Pain Relief & Reviews
Is incredible what a good pillow can do for your quality of sleep! This orthopedic pillow has an ergonomic design to support your neck while correctly aligning your spine and shoulders. If you’re not sleeping properly, before you throw out your mattr...
Alwyn Home Ergonomic cooling pillow Contour memory foam pillow For Neck Pain and Pain Relief, Orthopedic Bed Pillows Adjustable for Customizable Height & Reviews
A wonderful device for those nights when you really need a restful sleep. This white noise machine drowns background sounds and helps you fall asleep and stay asleep trough the night.
Yogasleep Dohm Elite White Noise Sound Machine - White: Electric, 5.5x3.5 Inches, Plastic, User Guide Included
Sometimes I need all the help I can get to fall asleep and this really helps. It is soothing and soft. If you like weighted blankets you will enjoy this mask for sure.
Pink Weighted Blanket For Your Eyes - Nodpod | Ulta Beauty
Satin pillowcases help with hair friz, but honestly for me the main benefit is that it stays cool, feels smooth against my skin, and helps calm my senses, help me unwind and get ready for a restful sleep.
Satin Pillowcase
Endo / Adeno belly clothing
This Uniqlo dress is an absolute winner. The fabric is stetchy and breathable, and the cut is so flattering but also comfy as it flares from the waist down. Is so versatile: pair with sneakers for the weekend, or with heels or sandals and a blazer fo...
Womens Ultra Stretch AIRism Dress
I recently bought this flowy cotton dress for my friends' bachelorette and I just love it. The boho style is stunning, the tiered skirt is super forgiving, and cotton fabric is breathable. Comfortable and beautiful. No need to suck up your belly at a...
Kimchi Blue Leah Cotton Lace Trim Empire Waist Maxi Dress
To be honest the whole lulu lemon Align range is amazing but these pants take the crown. They are buttery soft, super stretchy, very flattering, can be styled as a regular pant, and the foldable waistband is perfect for those days when you don't want...
lululemon Align™ Palazzo Pant *Regular | Women's Pants
Another winner from Urban Outfitters! This dress is cute, femenine and whimsical and makes me feel pretty every time I wear it, even during big bloat days. The cut is flattering, the sleeves are femenine and romantic, and can be dressed up and down.
Kimchi Blue Daydreaming Godet Ruffle Hanky Hem Midi Dress
Another super cute and comfy Uniqlo find. This adorable summer dress is made of cotton linen blend so perfect for those hot summer days. The cut is naturally flattering as it flares from the waist down. The waist has an adjustable drawstring (IYKYK),...
Womens Linen Blend Tiered Dress
Another winner by lululemon! These joggers are so comfy for a number of reasons, mainly the super stretchy, buttery soft fabric and the foldable waist band. So you can wear it unfold during big belly days when you want no pressure at all, or fold it ...
lululemon Align™ Foldover Relaxed Jogger *Regular
Super comfy, very stretchy, made of buttery soft fabric, and perfect for all day wear because they can be worn as normal pants! Perfect for those endo belly days.
OFFLINE By Aerie Real Me High Waisted Crossover Flare Legging
I really struggle to find comfy leggins that also feel supportive to my pelvic area and these are great. Buttery soft Nulu fabric with zero waistband digging. Gives subtle support without putting painful pressure on swollen bellies.
lululemon Align High-Rise Pant 25" | Women's Leggings/Tights
Maxi dresses for the win! This one is flowy and breathable and ... IT HAS POCKETS! So cute and whimsical and the cut obviously hides the belly bloat. Love it.
Women's Tiered Maxi Dress - A New Day™ Cream Polka Dots XL
Say hello to your perfect summer dress!! Flowy and beautiful, this dress has a stretchy waist due to the shirred bodice and then it flares from the waist down to conceal the bloat. So you can look and feel cute, femenine and confident while staying c...
Kimchi Blue Keepsake Tie-Front Smocked Cotton Maxi Dress
On endo belly days the last thing you want is a waistband digging into your skin. These pants are made of comfortable, stretchy fabric that feels soft against the skin and have a forgiving elastic waistband with drawstring. They work beautifully for ...
Unisex Jersey Easy Work Pants
The material is so comfortable!!! I want to live in these pants. if it was acceptable to wear these 24/7, I would.
Womens Ribbed Wide Easy Pants
One cannot feel comfortable while wearing uncomfortable undies, period! The Airism Seamless line from Uniqlo is my favorite, and I own a variety of styles. My favorite are the seamless hiphuggers but I also like the boyshorts. The material is breatha...
Womens AIRism Seamless Hiphuggers | High Rise
Self-Care & Cozy Essentials
Beautiful, handmade, high quality eye mask. The lavander is so relaxing and soothing and the weight is perfect. Highly recommend.
Lavender Eye Pillow: Weighted Aromatherapy Mask
Cute and cozy Crocs? Yes please 🐑
Crocs Cozzzy Sherpa Fleece Slippers
Perfect for those super miserable, achy days/ The soothing formula immediately helps me relax, melting away tension and easing my body's discomfort. The pleasant scent and wonderful fragrance create a deeply calming, spa-like experience right at home...
Dr Teal's Epsom Salt Magnesium Soak - Relax & Relief with Eucalyptus & Spearmint - 3lbs
Everyone needs a cute pair of bunny slippers. So cozy, fluffy and fun 🐰
By Anthropologie Bunny Scuff Faux Fur Slippers
OBGYN-recommended moisturizer designed to soothe, protect, and hydrate sensitive and tender vulvar skin, for when you need a bit of extra comfort down there.
VMAGIC Vulva Balm - Medicine Mama | Ulta Beauty
This is my favorite candle from Anthropologie! The lavender scent is amazing and soothing. Love it!
Apothecary 18 Fresh Lavender Balsam Ceramic Candle
A cozy pair of socks is a must have for super miserable days and this pair feels like a warm hug.
Teddy-Lined Cozy Socks
A beautiful cashmere lotion and scent set, perfect for those days when you want to feel super pampered.
PHLUR Cozy Layering Set
Electric heat pads are great but sometimes I prefer more gentle heat. This adorable little guy is filled with flaxseed and lavender, can be heated in the microwave and keeps the heat well. Is so cozy and comforting. Perfect for 🦈 week
Hammerhead Shark Rice Flaxseed Heat Pad, Microwave Cold Pack, 100% Cotton Comfort Wrap
Another adorable and super cozy hot water bottle shaped as a dachshund and makes miserable days a bit better
Personalised Dachshund Hot Water Bottle: Soft Cuddly Dog Gift-Customised sausage dog
This blanket is so soft, plushy and luxurious and really improves my mood when I’m having a really bad flare up. Add Netflix, slippers and cup of tea and life immediately improves.
Seren Floral Jacquard Faux Fur Throw Blanket
Just a little nice self present that provides cuteness and comfort, because when you’re feeling miserable small details make a difference 🥹
Personalized Cute Animal 1 L Hot Water Bottle Cover
Super splurge? Yes. Do I deserve it? Also yes.
LyreBird Silky Three-Piece Robe Set
This shea butter moisturiser smells divine and is super soothing for dry skin.
Cotton Candy Fleur Shea Better 24H Moisture Body Lotion eos Holiday 16 fl oz
Pelvic Floor Support
Designed by an actual pelvic floor therapist to relieve pelvic pain. Unlike standard therapy tools, this wand features two distinct ends with optimized angles that reach deep muscles in both vaginal and rectal areas, accommodating different body type...
Intimate Rose Vibrating Pelvic Wand for Pelvic Muscle Pain Relief, Medical-Grade Silicone, 10 Vibration Modes, BPA-Free and Latex-Free
I was a little skeptical at first, but this pelvic floor trainer is surprisingly easy to use. The haptic feedback helps guide the exercises, and the app makes it simple to track progress. It's comfortable, discreet, and the waterproof design is a nic...
Smile Makers Pelvic Partner Vibrating Pelvic Floor Therapy Trainer, Kegel Exercise Device for Women, Silicone, 1 piece
I like using these on good days when I am pain free! It helps to strengthen the overall pelvic area and core, which in return will help with other symptoms such as pain, weakness, tightness, etc.
Pelvic Floor Exercise Device, Inner Thigh Exercise Workout Equipment for Home
Blad control issues are quite common with adenomyosis. This device works wonder if you want to focus on the kegel muscles and with consistent use it can improve urinary incontinence and strengthen pelvic floor muscles, effectively stopping urine leak...
Kegel Exerciser Pelvic Floor Muscle, Pelvic Floor Strengthening Device Women electric Incontinence Treatment Device
At home device designed to strengthen weakened pelvic floor muscles using gentle electrical pulses (EMS/TENS technology). Targets urinary incontinence, overactive bladder (urgency and frequency) and pelvic or bladder pain which are common issues for ...
Dr.PRx Pelvic Floor Stimulation Toner Kit for Women, Urinary and Fecal Incontinence
Healthy Eating
Let’s face it, sometimes despite the best intentions of eating healthy, life just gets in the way. Marley Spoon meal
Kits are the perfect solution, particularly the Mediterranean plan which is designed specifically to fight inflammation. You can use ...
Marley Spoon Meal Kits - Mediterranean Anti inflammation diet
A wonderful book full of easy and healhty recipes to prevent inflamation and support your immune and digestive system.
The 4-Week Endometriosis Diet Plan - by Katie Edmonds (Paperback)
General guide on how to get started on your anti-inflammatory eating journey.
Quick-start guide to an anti‑inflammation diet
A great guide on what to eat/not to eat, best food preparation methods, and which foods to priortise to fight inflammation.
Anti Inflammatory Diet - Hopkins Medicine
Useful Apps
EndoCare is a comprehensive endometriosis symptom tracking app designed to help users monitor their condition, analyse their symptoms and collaborate with healthcare providers.
EndoCare App - App Store
Support for Endometriosis, Adenomyosis, PCOS & Pelvic Pain - Free & Evidence-
Informed.
The QENDO App is your pocket-sized support tool, designed for anyone living with endometriosis, adenomyosis, PCOS symptoms, chronic pelvic pain, and peri...
QENDO App - App Store
Endo45 is the evidence-informed endometriosis app that helps you track symptoms, uncover patterns and build practical daily habits alongside your medical care.
Understand what affects your pain, fatigue, bloating, energy and wellbeing - so you can m...
Endometriosis Tracker: Endo45 App - App Store
Essential Reading
Adenomyosis is still a very misunderstood, underresearched and misdiagnosed condition, and many health providers are not aware of it yet or may confuse it with endometriosis. When seeing doctors is important to be able to advocate for yourself and th...
Adenomyosis -The Bad Cousin of Endometriosis: An unsuspected cause of Heavy Painful Periods
Extensive article on Adenomyosis by the Mayo Clinic
Adenomyosis: Causes, Symptoms & Treatment
Discover more about endometriosis, including the symptoms, causes, steps to diagnosis and treatment options.
What is endometriosis? And could you be suffering from it?
This is the #1 selling book on the topic of Endometriosis for a reason. Because endo is an inflammatory disease, your diet, lifestyle, and treatment choices will impact how your disease behaves, whether through improving your symptoms, reclaiming you...
Heal Endo: An Anti-inflammatory Approach to Healing from Endometriosis
Adenomyosis is a disorder of the uterus that causes very heavy menstrual bleeding, painful abdominal cramping (comparable to kidney stone pain or labor pain), prolonged menstrual bleeding (up to two weeks), severe bloating, anemia, headaches, and muc...
Adenomyosis: A Significantly Neglected and Misunderstood Disorder
Great article by one of the leading Endometriosis and Adenomyosis specialists in Australia.
Adenomyosis – Sister to endometriosis or distant cousin?