Diet and Exercise with Fibroids
i shrink my fibroids naturally

What role do diet and exercise play in the risk and management of fibroids? It all comes down to hormones. While doctors don’t know the exact cause of fibroids (you can read more about what determines who develops fibroids here,) they have noticed that the hormones estrogen and progesterone seem to promote their growth. Therefore, managing your hormones naturally can help prevent and manage uterine fibroids.

How do you manage your hormones?

Well, one way is through the foods you eat. According to the docs at Houston Fibroids, your diet has a major influence on your hormone levels, so it’s a great place to start in fibroid management. If you’re trying to shrink your fibroids naturally, start with limiting your intake of the following:

  • Salty foods – Too much salt makes it harder for your liver to do its job (removing toxins and balancing hormones.)
  • Alcohol – According to Healthline, alcohol not only can cause inflammation but it raises the level of hormones that fibroids need to grow.
  • Processed red meat – Nobody needs those added hormones! But especially not women trying to prevent or shrink fibroids.
  • Refined carbs – It’s always the fun stuff we have to cut out, isn’t it? But foods like white pasta, white breads and cookies can alter estrogen levels.
  • Soy – Houston Fibroids says soy contains phytoestrogens. These can act like estrogen in your body and increase the level of that hormone, which as now know, can contribute to fibroid growth.
  • Sugary foods – Avoiding added sugars can help manage our weight, which can ultimately help manage fibroids.

An important note for those hoping to prevent fibroids: there’s no foolproof method of prevention. So don’t beat yourself up for eating a sugar-loaded cookie if you start having fibroid symptoms a month later. Sometimes, we can do everything “right” and still develop fibroids. As long as we know the proper natural ways to manage them and talk to our doctor about other management options, we can live a healthy life and manage symptoms.

What foods should you eat with fibroids?

Forget restriction, let’s get to the fun part: what foods you should include in your diet to help shrink fibroids.

  • Fiber – Fibrous foods both balance your hormones and help with weight loss, both of which discourage fibroid growth.
    • Good sources of fiber include
      • Whole grains
      • Raw or cooked veggies
      • Raw or cooked fruit
      • Oats
      • Beans 
      • Lentils
  • Citrus – Houston Fibroids cites studies that have shown that “women who eat two or more servings of citrus fruit each day lower their fibroid risk.”
    • Get your citrus fill in foods like apples, oranges and lemons
  • Potassium – Potassium helps balance blood pressure. High blood pressure has been linked to fibroids.
    • Potassium can be included in your daily diet with these foods:
      • Bananas
      • Avocado
      • Collard Greens
      • Dates
      • Tomatoes
      • Potatoes
      • And even… citrus!
  • Dairy – Yogurt and full-fat cheese are great additions to your diet if you aren’t lactose intolerant. These foods contain calcium, phosphorus and magnesium which can all help prevent fibroids.
  • Certain teas – A study found that a certain antioxidant found in green tea reduced the size of fibroids and slowed their growth. It can also reduce inflammation overall. Drinking a cup of tasty fibroid tea every night? Say no more!

Does exercise help fibroids?

Exercise helps with weight management, but it also raises your heart rate and makes you feel good! Overall, it can help the effects of your symptoms. Houston Fibroids recommends getting cardiovascular exercise like walking, jogging or swimming into your daily routine. If you’re not someone who exercises much, getting into it can be daunting. But you don’t have to weight lift for an hour like that model you follow on Instagram. You can start simple with exercise that’s right for you and see and feel great results.

While surgery can be helpful with fibroids and even necessary for some, there are natural things you can implement in your everyday life to help reduce or prevent fibroids. That’s great news! Pro tip: Forming habits doesn’t happen overnight. Instead of trying to change all of this at once, take small steps. Start with diet first and make changes where you can. Once you feel you’re eating for your best fibroid health, move onto exercise. As women and people dealing with issues like fibroids, endometriosis, PCOS and the like, we have to take our health into our own hands… and we are so capable. 

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