HOTFLASHES | April 2023

Managing Endometriosis

Endometriosis is a condition affecting about 10 percent of women between the ages of 15 and 44. It’s characterized by endometrial tissue (the tissue that lines the uterus) being outside of the uterus. The tissue most often grows in or around the:

  • Fallopian tubes
  • Ligaments around the uterus
  • Lining of the pelvic cavity
  • Ovaries
  • Outside surface of the uterus
  • Space between the uterus and rectum or bladder.

However, it can grow in other places like the bladder, cervix, intestines, rectum, stomach, and vagina or vulva as well.

Because this tissue doesn’t shed during a menstrual cycle like normal endometrial tissue,, it can lead to inflammation, scarring, and painful cysts. Many women who have endometriosis experience painful, heavy periods, and the condition can also be associated with infertility.

If you are struggling with endometriosis, there are some treatments you can try to help manage it. The most common treatments are hormone therapy and pain management.

Hormone therapy can be taken as pills, shots, or as a nasal spray. The most common options include:

  • Oral contraceptives with estrogen and progesterone
  • Progestins to stop periods and endometrial tissue growth
  • Gonadotropin-releasing hormone antagonist to limit ovarian hormones
  • Gonadotropin-releasing hormone agonist to stop ovarian hormones

Pain management options include nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. These can be effective for managing endometriosis pain, and you can also discuss possible prescription pain medication options with your doctor if needed.

If hormone therapy and/or pain management options are still not enough to manage your endometriosis and you have advanced endometriosis, you may be a candidate for surgical options. Talk to your doctor today about your options, and don’t suffer in silence.


Benefits of Getting Outside

It can be tempting to spend your days indoor with air conditioning, TVs, Wi-Fi, and more. However, getting outside everyday can have some big benefits for your health and overall wellbeing. Some of the health benefits of getting outside everyday include:

  • Better breathing. While it may seem counter-intuitive with pollen and other allergy triggers, indoor concentrations of air pollutants are actually much higher than outdoor concentrations. Plus, spending more time in natural green spaces could help lower your risk of respiratory issues.
  • Improved sleep. Your body takes its cues from the sun, making you feel awake when the sun’s out and sleepy when it’s not. Getting more time outside helps your body into it’s natural rhythm and sleep better at night.
  • Reduced depression symptoms. Sunlight can help to boost your mood and combat fatigue.
  • More motivation to exercise. Exercising outdoors can help make you more motivated to exercise in the future.
  • Mental restoration and improved emotional well-being. We are overstimulated in our modern society, and getting outdoors offers a nice break, which can make us feel restored and improve our emotional well-being.
  • Boosted immune function. Microorganisms in nature can help your immune system to “practice” fighting off infections and illnesses, which means just spending outside can boost your immune system.
  • Protection from short-sightedness. Some evidence suggests that children who spend more time outside have a lower change of developing nearsightedness.


Salmon Cakes with Buttermilk Dressing


  • 1 ¼ pounds skinless salmon fillet
  • ¼ cup chopped fresh chives
  • ¾ teaspoon kosher salt
  • ½ teaspoon black pepper
  • 7 tablespoons mayonnaise, divided
  • ½ cup plus 2 Tbsp. panko (Japanese-style breadcrumbs)
  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon whole buttermilk
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons fresh lemon juice (from 1 lemon)
  • ½ teaspoon granulated sugar
  • 1 head butter lettuce, torn
  • ½ cup sugar snap peas, thinly sliced
  • ½ cup thinly sliced radishes


  1. Finely chop salmon on a cutting board; place in a medium bowl. Add chives, salt, pepper, and 4 tablespoons of the mayonnaise; stir to combine. Shape mixture into 8 (2 ½-inch-wide) patties. Place breadcrumbs in a shallow dish. Place each patty in breadcrumbs; press to coat all sides.
  2. Heat oil in a large skillet over medium-high. Add patties to skillet; cook until golden brown and internal temperature reaches 130°F, about 3 minutes per side. Remove from skillet.
  3. Whisk together parsley, buttermilk, soy sauce, lemon juice, sugar, and remaining 3 tablespoons mayonnaise in a small bowl.
  4. Divide lettuce, snap peas, and radishes evenly among 4 plates. Top each with 2 salmon cakes; drizzle with dressing.