Navigating Thanksgiving: Tips for Managing Endometriosis and Pelvic Pain

Endometriosis Coach Tips for a Less Painful Holiday

Thanksgiving can be exciting but if you have endometriosis, pelvic pain, or adenomyosis, it may come with extra stress. Between food triggers, family dynamics, and chronic pain flare-ups, it’s easy to feel overwhelmed.

As an endometriosis coach, I help women navigate day-to-day life with endo and that includes holidays like Thanksgiving. With a bit of planning, you can enjoy the day while honoring your body and protecting your energy.

Below are realistic, research-supported strategies to help prevent flare-up's., red

✅ Why Thanksgiving Can Trigger Endometriosis Flare-Ups

Thanksgiving may increase endometriosis symptoms because of:

• Inflammatory foods

• Long periods standing or sitting

• Overstimulation + stress

• Hormonal changes

• Gluten, dairy, sugar, and alcohol

• Fatigue from travel or hosting

This combination can strain your nervous system and worsen inflammation, making symptoms like pelvic pain, bloating, back pain, and fatigue more intense.

But with intentional choices, you can minimize flares and support your health and reduce stress to feel more in control this holiday season.

Endometriosis Friendly Strategies for Thanksgiving

1. Be Intentional with Food Choices

What you eat plays a major role in inflammation and pain. Build your plate with:

• ✅ Lean proteins (turkey, chicken)

• ✅ Cooked veggies (carrots, green beans)

• ✅ Anti-inflammatory sides (sweet potatoes, greens)

• ✅ Olive oil–based dressings

Common triggers:

• ❌ Dairy

• ❌ Gluten (if sensitive)

• ❌ Processed sugar

• ❌ Alcohol

Tip: Bring a safe dish to share so you know you’ll have something your body tolerates.

This aligns with common best practices in the endo diet and lowers flare-up risk.

2. Pace Yourself: Use Energy Wisely

Overdoing it is one of the biggest flare triggers.

Try:

• Breaking cooking into segments

• Sharing cooking/hosting responsibilities

• Alternating sitting, standing, resting

• Leaving early if needed

Your energy = finite. Protect it.

3. Set Clear Boundaries

It’s OK to do less.

Try a gentle script:

“I’d love to participate, but I’ll need to rest during part of the day to manage symptoms.”

You don’t owe anyone an explanation for caring for your body.

4. Gentle Movement Helps Manage Pain

Avoid thinking you must “earn” or “burn off” food.

Supportive options:

• Light walks

• Gentle stretching

• Pelvic floor–friendly movement

• Mind-body breathing

Movement supports digestion + calms the nervous system. These are two big players in endometriosis pain.

5. Actively Manage Stress

Holiday stress is a major trigger for endometriosis flare-ups and pelvic floor tension.

Quick regulation tools:

• Box breathing (4-4-4-4)

• Time outside

• Grounding techniques

• Gratitude journaling

Even 3 minutes helps your nervous system settle.

6. Have a Pain Support Plan

Pack or prep your comfort tools:

• Heat pack

• TENS unit

• Comfortable clothing

• Supplements/medications

• Supportive underwear/leggings

Planning ahead reduces anxiety + empowers you to enjoy your day.

Why Self-Care Is Critical for Endometriosis Especially During the Holidays

Self-care is often portrayed as indulgent. For women with endometriosis, self-care is essential pain management.

Thanksgiving can increase:

• Inflammation

• Stress + overstimulation

• Fatigue

• Digestive distress

• PMS-related symptoms

Self-care helps:

✅ Calm the nervous system✅ Reduce inflammation✅ Improve digestion✅ Prevent flare-ups✅ Support emotional well-being

It’s not selfish...it’s protective.

Endometriosis Self-Care Checklist for Thanksgiving

Before the Holiday

• Plan comfortable clothing

• Prep safe foods

• Communicate boundaries

• Build rest into your schedule

During Thanksgiving

• Take micro-breaks

• Drink water

• Eat slowly + mindfully

• Use heat if needed

• Step away when overwhelmed

After Thanksgiving

• Rest + hydrate

• Gentle stretching or walking

• Anti-inflammatory meals

• Early bedtime

• Journal what worked + didn’t

The more compassionate you are toward your body, the better you’ll feel.

Words of Encouragement from Your Endometriosis Coach

You are not “dramatic.”

You are not “difficult.”

Your pain is real.

Don't get wrapped up in perfection, it’s about supporting your body however you can.

Thanksgiving doesn’t have to be all or nothing. There is power in choosing what works for you even if it looks different than what others expect.

You deserve joy, comfort, and peace.