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Endometriosis: Post-Excision Tips for Healthy Living Carol Stillings © 2016 1

Endometriosis: Post-Excision Tips for Healthy Living

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Endometriosis:Post-Excision Tipsfor Healthy Living

Carol Stillings © 2016 1

ContentsYou made it! 3

The power of knowledge 3The power of story 4

Emotional Considerations: Deal with your feelings 6No one understands me 7I’m afraid the pain will come back 8I’m overwhelmed 8I want to help others 9

Nutritional Considerations: Make food your friend 11How do I balance estrogen levels? 12Is an anti-inflammatory diet really necessary? 12Will I ever eat yummy food again? 14How can I eat healthy food on a budget? 15

Physical Considerations: Add healing touch & movement 16Exercise: Get back on track 17Physical therapy: The power of human touch 18Yoga: A little stretch goes a long way 20Acupuncture: Benefits of eastern medicine 20

Prescriptions & Supplements: Look at your options 22Experts first: Always ask your doctor 23Natural supplements: Give Mother Nature a chance 23

Resources: Where to start 25Websites 26Books 27Articles 28Facebook groups 29

Be Well 30

Carol Stillings © 2016 2

You made it!A bird doesn’t sing because it has an answer;it sings because it has a song.– Joan Walsh Anglund

I want to say I’m glad you picked up this booklet.

But then I remember… Pain led you to this point. And I’m not atall happy about pain.

So instead, I’ll say I’m glad you’re holding on to hope. We maynot have all the answers for living with endometriosis. But wehave a lot. And we can choose to fill in the gaps with joy.

The power of knowledgeMore than anything, I want to encourage you.

You already know the ins and outs of endometriosis. You’veprobably even been able to tell your doctor a thing or two. Butsurgeons don’t always give us the full scoop after excisionsurgery.

You had the courage to make it this far. I want to support you inliving a healthy life going forward. In this booklet you’ll findbasic information about several considerations after excision:

Carol Stillings © 2016 3

n emotional considerations

n nutritional considerations

n physical considerations

n prescriptions and supplements

n resource suggestions

This is a bare-bones guide to life after excision. I’m not a medicalprofessional. I’m a fellow traveler like you. The best thing I cando is point you to experts who know the most.

Consider what I share. Use what works for you. And walkforward bravely.

The power of storyEndometriosis tortures people. It doesn’t kill them but there aretimes when you may wish it would kill you. Those words fromDr. Andrew Cook describe what many of us have gone through.

During the final years before my diagnosis, I wished for death.The pain was so great, and relief seemed impossible. All I couldpray was Help. Please, help. Mercifully, my prayer wasanswered.

Carol Stillings © 2016 4

I lived through two decades of pain, ineffective medications, anda myomectomy and partial hysterectomy for fibroids. Then Ifound a specialist who diagnosed the rest of my misery.

I had full-thickness endometriosis of my bladder, which requiredresection (removing the diseased part of the bladder). Myappendix was taken out. Endometriosis was removed from myovaries, pelvic wall, bowel, diaphragm, and ribs.

I’m now symptom free—and I no longer wish for death.

C.S. Lewis was an author and philosopher acquainted withsorrow. He once said, Friendship is born at that moment whenone man says to another: “What! You too? I thought that no onebut myself…”

What’s your story?

Let’s bravely tell our stories.

First to ourselves—that we would make peace withcircumstances we wouldn’t have chosen.

Then to each other—that we would uplift and encourage whenthe other is too weak to stand alone.

And finally to an unknowing world—that the moreinformation we share, the more women will be helped.

Carol Stillings © 2016 5

Emotional Considerations:Deal with your feelingsAbove all, I think that the willingness and thecourage to keep on trying develops best if there issomeone we love close by who can lend us some ofthe strength we do not yet have within ourselves.–Fred Rogers

It’s normal for your emotions to be all over the map afterexcision. Relief, hope, fear, frustration...

You might struggle with infertility. Excision increases yourchance to conceive, but you may feel afraid to get excited in caseit doesn’t work.

Or, if your story includes a hysterectomy, you may be grievingthe death of much-hoped-for dreams.

No matter what you’re feeling, give yourself permission to feel it.Take time to work through your emotions and questions. Youmay not find answers right away—or ever. But caring for yourheart and mind are critical to successful recovery.

Carol Stillings © 2016 6

No one understands meIsolation is one of the greatest heartaches of any chronic illness.It’s especially tough when you have an invisible disease likeendometriosis.

If your leg was broken, everyone could see your cast and knowyou’re wounded. But endometriosis is a hidden, private, oftenembarrassing struggle. Even after successful excision, it’s hard toexplain to others why you need to eat differently or watch yourenergy levels.

Ask for helpWe aren’t made to do life alone. Ask for help from acounselor, mentor, or leader in your faith community. Theseindividuals are trained to walk with people through trauma,grief, and life changes. And let’s be honest: those issuesexactly describe what’s involved with endometriosis.

Educate your family and friendsYour family and friends love you. But they can’t experiencewhat you’re going through. And you may not know how toexplain things to them.

Vital Health Institute dedicates an area of their websitespecifically to this issue: Dr. Cook’s Endometriosis and PelvicPain Information Center (vitalhealth.com/endometriosis-specialty-center/learn-about-endometriosis).

Take a look at some of the articles they offer. Better yet, passthem along to your loved ones.

n What It Really Means to Have Endometriosis(vitalhealth.com/endo-blog/what-it-really-means-to-have-endometriosis)

n What Is Endometriosis?(vitalhealth.com/endometriosis-specialty-center/learn-about-endometriosis/what-is-endometriosis)

Carol Stillings © 2016 7

n What Are Endometriosis Treatment Options?(vitalhealth.com/endometriosis-specialty-center/learn-about-endometriosis/endometriosis-treatment-options)

n Is There an Endometriosis Cure?(vitalhealth.com/endometriosis-specialty-center/learn-about-endometriosis/endometriosis-cure)

n What Causes Endometriosis?(vitalhealth.com/endometriosis-specialty-center/learn-about-endometriosis/what-causes-endometriosis)

I’m afraid the pain will come backFearing pain is normal. But not when it consumes your life.

Excision patients often face a unique struggle. Pain fromendometriosis is hopefully gone. But residual pain can come fromangry nerves, tissues, and organs used to being in chronic pain.

Talk to your surgeon and doctor about current pain and aboutfears of future recurrence. They can refer you to a pain specialistif needed.

You may also find Dr. Andrew Cook’s book helpful: StopEndometriosis and Pelvic Pain: What Every Woman and HerDoctor Need to Know (amazon.com/Stop-Endometriosis-Pelvic-Pain-Doctor/dp/0984953574).

I’m overwhelmedYou likely fought through years of pain and multiple surgeries.The thought of having to make other changes on top of one moresurgery may feel overwhelming.

But please don’t give up now.

I know it’s hard to wrap your mind around the lifestyle changesyou need to make. I’m the girl who cried because I had to start

Carol Stillings © 2016 8

drinking rosemary tea every morning. Adding two minutes to analready-crazy schedule put me over the edge!

But I went back to square one and reminded myself to take thingsone day at a time. One step at a time. You can do it, too.

Check out Vital Health Institute’s book for great encouragement:The Endo Patient’s Survival Guide: A Patient’s Guide toEndometriosis & Chronic Pelvic Pain (amazon.com/Endo-Patients-Survival-Guide-Endometriosis/dp/0984953515).

I want to help othersYou’ve been given a rare gift. A chance to know pain. To knowweakness. To know perseverance. And out of all of that—to knowwhat true comfort, compassion, and help look like.

Even more than health, it’s important to fight for hope. Ourbodies break down in one way or another as we age. But hope canonly grow stronger.

How can you use your story to encourage someone else?

Be a positive contributor to endometriosis Facebookgroups or other social mediaAnyone can complain. But it takes discernment and grace tosuggest helpful solutions that also acknowledge someone’shurt.

Ask your surgeon about their office outreachPrivacy policies will limit your involvement in patient care.But you can offer to write notes of encouragement to excisionpatients. Or you can offer to talk to patients who areconsidering excision but want to hear first-hand experiences.

Watch for the walking wounded around youWhen you hear about or meet someone with endometriosis(whether she’s had excision or not), offer your encouragement.

Carol Stillings © 2016 9

She may only need to know you’re available if she ever wantsto talk. Or she may eat up everything you have to share.

We all need to know we matter. That we’re seen. That ourhurts are recognized. That someone cares enough to walkalongside us—even if they can’t fix things for us.

Look for ways to encourage those who helped youHate going back to your surgeon’s or doctor’s office? Make abatch of cookies for your next appointment. You’ll take yourmind off your own anxiety and show gratitude to the folkswho gave you a new lease on life.

Bonus points: Experiment with a gluten-free, dairy-free,refined-sugar-free recipe. You’ll boost your confidence andshow others how awesome healthy food is!

Give this one a try: Spiced Chocolate Brownies(simplygluten-free.com/glutenfreemagazine/spiced-chocolate-brownies).

Carol Stillings © 2016 10

Nutritional Considerations:Make food your friendEverybody needs beauty as well as bread, places toplay in and pray in, where nature may heal andgive strength to body and soul. – John Muir

Did you hope excision would be the answer to all your problems?

I did.

That’s not a cop out. It’s admitting that we’re tired. We’ve beenthrough so much. Like we talked about earlier, changing up lifeeven more can feel overwhelming. But you can do this. And Ipromise it’s worth it.

Talk to your doctor. Ask them to recommend a nutritionist orregistered dietician. Make an appointment, and take along thefollowing questions. Remember, I can only share what I’velearned and what works for me.

Carol Stillings © 2016 11

How do I balance estrogen levels?Balancing estrogen is only one aspect of successfully managingendometriosis. But you can get a handle on it if you reduce yourestrogen load and improve detoxification.

Avoid caffeine and soyCaffeine and soy have phytoestrogens. Phytoestrogens arechemicals found in plants. They can act like estrogen, whichcan potentially cause endometriosis growth.

Avoid alcoholHang on—don’t get mad and stop reading! Remember, ourlivers need to be in top shape to remove all the excess estrogenand harmful toxins from our bodies. Stressing your liver withalcohol keeps it from working as well.

Try decaf green tea and rosemary teaDecaffeinated green tea and rosemary tea can help improvedetoxification. Detoxification means you’re helping your bodyget rid of junk.

Is an anti-inflammatory diet reallynecessary?An anti-inflammatory diet is critical to your ongoing health.

Endometriosis is, in part, an inflammatory disease. Even aftersuccessful excision, you want to do all you can to keep your bodyfree from inflammation. Staying on top of that will help you feelbetter from head to toe—and will give you the best chance forstaying symptom free.

Experts don’t agree on what’s considered an inflammatory food.For me, anti-inflammatory means no gluten, no dairy, and norefined sugars (and limit sugars in general). Dr. Andrew Weil’sresearch helped me get started:

Carol Stillings © 2016 12

n Anti-Inflammatory Diet(drweil.com/drw/u/ART02012/anti-inflammatory-diet)

n Dr. Weil’s Anti-Inflammatory Food Pyramid (image below)(drweil.com/drw/ecs/pyramid/press-foodpyramid.html)

You’re smart. You realize Dr. Weil recommends foods likewheat, soy, and red wine, which I avoid. But his pyramidgave me a starting point.

Carol Stillings © 2016 13

Will I ever eat yummy food again?Food can be good for you and taste good. You’ll start to feelbetter because you’re better fueled. And you’ll find ways to adaptold favorites to new needs.

We live in the perfect time in history to find ways to meet ourspecific nutrition needs. You could spend weeks doing nothingbut browsing recipe sites—and maybe you have!

Here are a few of my go-to websites and books for recipe ideas.Keep in mind that authors often incorporate other allergen-freerecipes even if their sites or books only mention being gluten-free.Don’t miss out on anything!

n The Complete Thyroid Health and Diet Guide:Understanding and Managing Thyroid Disease(amazon.com/Complete-Thyroid-Health-Diet-Guide/dp/0778805042)

n Elana’s Pantry(elanaspantry.com)

n The How Can It Be Gluten Free Cookbook(amazon.com/How-Can-Gluten-Free-Cookbook/dp/1936493616)

n The How Can It Be Gluten Free Cookbook Volume 2(amazon.com/The-How-Gluten-Free-Cookbook-Volume/dp/1936493985)

n The Nourishing Home(thenourishinghome.com)

n Oh She Glows(ohsheglows.com)

n Recipes and Diet Advice for Endometriosis(amazon.com/gp/product/0955678528)

n Simply Gluten-Free(simplygluten-free.com)

n True Food(amazon.com/gp/product/0316129402)

Carol Stillings © 2016 14

How can I eat healthy food on a budget?You need to fit in six servings of veggies every day. You need toditch pre-packaged food for more nutritious options. And youneed to do it on a budget. No problem!

Organic isn’t always necessarySometimes organic food is healthier. But it doesn’t alwaysmake that much of a difference. Do your research, and doyour best—but don’t panic. Check out this article from PBS:The Dirty Dozen and Clean 15 of Produce(pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616).

High-end stores aren’t your only optionSpecialty food chains may be the only stores that carrysomething you need. But they also typically carry higher pricetags. Don’t overlook neighborhood grocery stores, food co-ops,and farmer’s markets. You can usually find everything youneed at better costs.

Brown-bag lunchTime is short, but eating out is costly. Add in the price of theextra-nutritious food you need to eat, and your wallet will feelthe pinch.

Take a couple hours on weekends to make extra main dishesand sides you can divvy up into single servings for the freezer.Wash and divide veggies and fruit so you can grab and goduring the week.

Save dessert recipes for special occasionsGluten-free flours are pricey (including almond, amaranth,coconut, quinoa, teff, and oat). The same goes for unrefinedsugars (including coconut sugar, honey, and maple syrup).

Save these ingredients for special desserts and celebrations asyou experiment with new foods. For the most part, stick toproteins, veggies, fruits, and legumes to help you stick to yourbudget.

Carol Stillings © 2016 15

Physical Considerations:Add healing touch & movement“Just living is not enough,” said the butterfly.” Onemust have sunshine, freedom, and a little flower.”–Hans Christian Andersen

Our bodies are personal—as they should be.

Endometriosis adds a whole different level. Doctors want to help.But explaining and showing them our most vulnerable parts feelsunbearably invasive.

And sometimes we’re so tired of pain or memories of pain thateven simple movements trigger anxiety.

Please have courage. Give your body every chance for a full andhealthy life.

Find exercise that fits your needs. And allow trained physicaltherapists to offer their healing touch.

Carol Stillings © 2016 16

Exercise:Get back on trackYou already know exercise is important to your overall health.But it looks different for every person. And it looks especiallydifferent for post-excision patients.

Check with your doctor firstYour surgeon gave you instructions and a timeline for basicrecovery. Whether you had a laparoscopy (small incisions inthe abdomen) or a laparotomy (large incision of theabdominal wall), your incision sites, organs, and tissues needtime to heal. If you don’t know the answers to the questionsbelow, check with your surgeon:

n How soon can I drive?

n How much weight can I safely lift right now?

n When can I start carrying or lifting heavier objects?

n Are stairs okay?

n How much walking should I do?

n Are inclines okay? Do I need to stay on level ground?

Listen to your bodyYou probably couldn’t wait to leave the hospital and get hometo your own bed. But don’t give in to temptation and staythere all day!

n Start slowly, but do moveShort, gentle walks help protect against blood clots andpost-surgical constipation. And a change of scenery—whether outside or another room in the house—is goodfor your mind and soul.

n Give yourself time to get back to normalWhen your surgeon clears you for more activities, testthe waters to find your comfort level. You’re a runner?Start with a walk, not a marathon. See how you feel, andgo from there.

Carol Stillings © 2016 17

n Be kind to yourselfSurgery is hard on your body. Give yourself permissionto create new routines. And rest when you’re tired.You’re battling the effects of anesthesia as well ashealing physically.

n Find your grooveWhat you enjoyed doing before surgery may not feelgood now—or even a few years down the road. Thatdoesn’t mean something’s wrong. It just means yourbody is different.

Don’t give up! Running’s not the same? Tryrollerblading! CrossFit’s out? Break out the hula hoop!(Yes, they still make them!)

Physical therapy:The power of human touchPhysical therapists trained in women’s health are amazing. Theyknow you’re exhausted to repeat your story. Again. They knowhow scary it feels to make yourself vulnerable. Again. But theother things they know—and what they can teach you—will makea world of difference in your quality of life.

Tackle scar tissueYour surgeon excised the endometriosis. They also removedany adhesions (scar tissue that can bind organs together). Butevery woman heals differently. And sometimes even the mostsuccessful surgeries lead to new scar tissue.

n Scar tissue is sneakyYou may never notice scar tissue. Or it may create newadhesions. Adhesions can reduce range of motion andmuscle strength. They can also cause pain with intimacyor with everyday activities—even things as basic assitting or walking.

Carol Stillings © 2016 18

n Physical therapists treat scar tissuePhysical therapists can gently massage your healedincision sites and places deeper in your abdomen. Thiskeeps scar tissue soft and pliable. That means it’s lesslikely to cause pain or create new adhesions.

n Don’t worry if it’s been a while since your surgeryIt may take a little longer to work out the kinks, butphysical therapists can still successfully manage scartissue. I didn’t learn about therapy for scar tissue untilalmost two years after my first surgery, and I’ve seengreat results!

Admit pelvic painDo you have pain in the abdomen, buttocks, rectum, vagina,or lower back?

Pelvic pain can make it hard to participate in normalactivities like walking or sitting. It can interfere with intimacy.And it can even disrupt bowel and bladder function.

n You may have had pelvic pain associated directly withyour endometriosis.

n Chronic pain can also cause your pelvic muscles to be ina constant state of tension and spasm.

n Or you may feel new pelvic pain triggered by yoursurgery.

Physical therapists can gently reduce painful spasms andimprove mobility. They can also develop home exerciseroutines to help you regain proper muscle function.

Read comprehensive information in Vital Health Institute’sarticle series Treating Pelvic Floor Dysfunction in Womenwith Endometriosis & Other Pelvic Pain Conditions(vitalhealth.com/endo-blog/treating-pelvic-floor-dysfunction-in-women-with-endometriosis-other-pelvic-pain-conditions).

Carol Stillings © 2016 19

Find a certified therapistSearch for a therapist in your area. Visit the website for theAmerican Physical Therapy Association (apta.org).

Yoga:A little stretch goes a long wayYoga combines the benefits of exercise and physical therapy.

Movement is important for all aspects of health. And yoga’sgentle stretching can help manage scar tissue as well as pelvicpain.

You can search online for many yoga instruction options. Oneplace to start is Your Pace Yoga (yourpaceyoga.com) and theirDVD Relieving Pelvic Pain (yourpaceyoga.com/product/your-pace-yoga-relieving-pelvic-pain).

Acupuncture:Benefits of eastern medicineAre you skeptical that anything can help you except surgery andmedications? Now’s the perfect time to take a look at all thingsthat might help you stay healthy. Even if that means dipping atoe into the unknown.

Consider Eastern medicineEastern medicine is sometimes referred to as Chinesemedicine. It can include the use of herbs as well asacupuncture.

Acupuncture can relieve chronic pain. It can also improvecirculation, which is critical for healthy menstruation andfertility.

Carol Stillings © 2016 20

Do your researchEastern medicine philosophies are often misunderstood. Youdon’t have to agree with spiritual practices behindacupuncture (or yoga) to benefit from their healingpossibilities.

Do your research. Find reputable sources that can explainpractices to your satisfaction. Add what works for you, andleave the rest behind. And don’t give up if the firstacupuncturist you try isn’t a good match. Search for providersthrough Acupuncture Referral Service (acufinder.com).

Interested in learning more? Check out these articles and sites:

n Acupuncture and Chinese Medicine for Endometriosis(acupuncture-victoria.com/conditions/endometriosis-acupuncture-tcm)

n Acupuncture and Emotional Freedom Technique(vitalhealth.com/integrative-specialty-center/integrative-therapies/acupuncture-emotional-freedom-technique-eft)

n TCM to Treat Endometriosis Symptoms(pacificcollege.edu/news/blog/2015/02/26/tcm-treat-endometriosis-symptoms)

n Treatment of Endometriosis and Fibroids with Acupuncture(acufinder.com/Acupuncture+Information/Detail/Treatment+of+Endometriosis+and+Fibroids+with+Acupuncture)

Carol Stillings © 2016 21

Prescriptions & Supplements:Look at your optionsAdapt the pace of nature: her secret is patience.– Ralph Waldo Emerson

Your body’s needs are different from anyone else. Your DNA isunique. How your cells react to food, stress, and the environmentare unique. So, what you need to stay healthy is also unique.

There’s nothing wrong with learning about what “miraclemethod” helped so-and-so. But you’re smart enough to rememberthere’s no magic pill for your healing.

In fact, you’re smart enough to remember that your journey is acombination of a lot of things. And that you need the help ofexperts to pick apart what’s true and what’s someone’s plan tomake a quick buck.

Carol Stillings © 2016 22

Experts first:Always ask your doctorTwo of the most important topics you need to talk to your doctorabout are hormone therapy and pain medications.

Hormone therapyI shared with you that I had a hysterectomy. But I still takean oral contraceptive to help manage estrogen activity.

Talk to your doctor about what’s best for you. Read thisarticle before your appointment so you know what to ask:Hormone Therapy(vitalhealth.com/services/western-medicine/hormone-therapy/#collapse-1).

Pain medicationsEven after successful excision, you may still have some pain.Tell your doctor. There are a number of prescription and non-prescription options available to help.

For more information, read Pain Management(vitalhealth.com/services/western-medicine/pain-management).

Natural supplements:Give Mother Nature a chanceConsider natural supplements as part of your health routine. Twoof the most promising options for those of us with endometriosisare pycnogenol and turmeric.

PycnogenolPycnogenol (pick-NAH-jin-all) is made from the bark ofFrench maritime pine trees. Studies have proven its anti-inflammatory qualities. It’s a valid option for treatingendometriosis.

Carol Stillings © 2016 23

n The Journal of Reproductive Medicine®: Effect ofFrench Maritime Pine Bark Extract on Endometriosis asCompared with Leuprorelin Acetate(reproductivemedicine.com/toc/auto_abstract.php?id=23325)

n Pycnogenol: Better for Endometriosis than AnythingYour Doctor Can Give You?(natural-fertility-info.com/pycnogenol-for-endometriosis.html)

TurmericTurmeric (TOO-mer-ick) is a plant in the ginger family. Youoften find turmeric in Asian and Indian foods, especiallycurries. It has anti-inflammatory properties that can helpmanage endometriosis.

n 5 Ways Turmeric Can Help in Endometriosis(turmericforhealth.com/turmeric-benefits/5-ways-turmeric-can-help-in-endometriosis)

n Can Turmeric Help Treat Endometriosis?(turmeric.com/womens-health/can-turmeric-help-treat-endometriosis)

Carol Stillings © 2016 24

Resources:Where to startDon’t let yesterday use up too much of today.– Anonymous

You know it’s true: Don’t believe everything you read. And thatapplies even more to health questions and concerns.

You’ll find a lot of options on your journey. Other people will tellyou that you have to read that one thing. But be wise. Not everyauthor is the expert they claim to be.

If a title sounds promising, check it out. But take things with agrain of salt. Check information against what you know worksbest for your body and what your doctors say.

I couldn’t begin to list everything that’s out there. But here aresome solid resources I’ve found. Test everything for yourself!

Carol Stillings © 2016 25

Websites

Endometriosis

n Acupuncture Referral Service(acufinder.com)

n Vital Health Institute(vitalhealth.com)

Nutrition and Supplements

n Andrew Weil, M.D.(drweil.com/drw/u/ART02012/anti-inflammatory-diet)

n Elana’s Pantry(elanaspantry.com)

n The Nourishing Home(thenourishinghome.com)

n Oh She Glows(ohsheglows.com)

Pelvic Pain

n Acupuncture Referral Service(acufinder.com)

n American Physical Therapy Association(apta.org)

n Your Pace Yoga(yourpaceyoga.com)

Carol Stillings © 2016 26

Books

Endometriosis

n The Endo Patient’s Survival Guide: A Patient’s Guide toEndometriosis & Chronic Pelvic Pain(amazon.com/Endo-Patients-Survival-Guide-Endometriosis/dp/0984953515)

n Stop Endometriosis and Pelvic Pain: What EveryWoman and Her Doctor Need to Know(amazon.com/Stop-Endometriosis-Pelvic-Pain-Doctor/dp/0984953574)

Nutrition and Supplements

n The Complete Thyroid Health and Diet Guide:Understanding and Managing Thyroid Disease(amazon.com/Complete-Thyroid-Health-Diet-Guide/dp/0778805042)

n The How Can It Be Gluten Free Cookbook(amazon.com/How-Can-Gluten-Free-Cookbook/dp/1936493616)

n The How Can It Be Gluten Free Cookbook Volume 2(amazon.com/How-Can-Be-Gluten-Free-Cookbook/dp/1936493985)

n Recipes and Diet Advice for Endometriosis(amazon.com/gp/product/0955678528)

n True Food(amazon.com/gp/product/0316129402)

Pelvic Pain

n Heal Pelvic Pain(amazon.com/Heal-Pelvic-Pain-Strengthening-Incontinence/dp/0071546561)

Carol Stillings © 2016 27

Articles

Endometriosis

n Acupuncture and Chinese Medicine for Endometriosis(acupuncture-victoria.com/conditions/endometriosis-acupuncture-tcm)

n TCM to Treat Endometriosis Symptoms(pacificcollege.edu/news/blog/2015/02/26/tcm-treat-endometriosis-symptoms)

n Treatment of Endometriosis and Fibroids withAcupuncture(acufinder.com/Acupuncture+Information/Detail/Treatment+of+Endometriosis+and+Fibroids+with+Acupuncture)

Nutrition and Supplements

n 5 Ways Turmeric Can Help in Endometriosis(turmericforhealth.com/turmeric-benefits/5-ways-turmeric-can-help-in-endometriosis)

n Can Turmeric Help Treat Endometriosis?(turmeric.com/womens-health/can-turmeric-help-treat-endometriosis)

n Dr. Weil’s Anti-Inflammatory Food Pyramid(drweil.com/drw/ecs/pyramid/press-foodpyramid.html)

n The Journal of Reproductive Medicine®: Effect ofFrench Maritime Pine Bark Extract on Endometriosis asCompared with Leuprorelin Acetate(reproductivemedicine.com/toc/auto_abstract.php?id=23325)

n Pycnogenol: Better for Endometriosis than AnythingYour Doctor Can Give You?(natural-fertility-info.com/pycnogenol-for-endometriosis.html)

Carol Stillings © 2016 28

Facebook groupsBe extra careful with Facebook groups. If you’re still workingthrough post-excision fear, depression, or grief, Facebook caneither help or hurt.

Yes, you can connect with others who’ve been in your shoes. Youcan ask questions and be encouraged. That’s not always easy tofind in your immediate circle of friends and family.

But you’ll also come across folks who aren’t as far along in theirhealing as you. And sometimes reading about their struggles andpain can trigger your own emotional setbacks.

If you think joining a Facebook group would help, thereare several dedicated to endometriosis. I recommend one:EndoMetropolis (facebook.com/EndoMetropolis-1676849932584664).

EndoMetropolis is a closed group focused on research andclearing up misunderstandings about the disease. Users can alsopost personal questions. As a member, I’ve been grateful to offerinput in a couple of situations. But I strictly limit my time on thesite so I don’t get sucked back into fear and worry.

Carol Stillings © 2016 29

Be WellWhen the world strives, the wise still.–Ann Voskamp

Sometimes the most important thing you can do for your healingis the simplest: Be still. Practice gratitude, pursue peace, andfight for hope.

Healthy living is just that—living.

It covers moments, and all those moments add up to a full life.

Some of those moments require action. But give yourself graceto use the in-between moments for stillness and reflection.

Remember that you’re not alone. And when you’re ready,remember that someone else needs your encouragement.

Carol Stillings © 2016 30