Living with Fibroids
Now let’s talk about how to make life better while dealing with fibroids. Lifestyle changes can’t make your fibroids magically disappear, but that can make things easier.
Keep reading for advice about the lifestyle changes you can make to improve life with fibroids.
What lifestyle causes fibroids?
This is a little hard to answer because I don't want you to think that you did something specific to give yourself fibroids. Some people get fibroids following a certain lifestyle, and some people don't.
It's true that certain lifestyle choices and decisions can exacerbate fibroid symptoms or create conditions that make it easier for fibroids to grow, but it doesn't mean that it's a direct one-to-one causation. While no single habit causes fibroids, some lifestyle choices can increase the risk of fibroids or make fibroids grow faster.
🤓 For example: Eating red meat¹ creates inflammation in the body and drinking alcohol can increase estrogen levels; when combined, this creates the conditions that make it easier for fibroids to grow. That doesn't mean that because you had a margarita at happy hour and ate one hamburger, that that's the reason you got fibroids. It also doesn't mean that if you stop drinking and stop eating hamburgers, your fibroids will magically go away. That’s an overly simplistic way of thinking about it.
But with that said, there are certain lifestyle circumstances that create the conditions that make it easier for fibroids to have an opportunity to grow, and to grow larger and more problematic.
The biggest factors that determine if someone will get fibroids or not are their genetics and their hormones. You can’t control your genetics, and you can only affect your hormones so much. Fibroids are mainly influenced by hormones (estrogen and progesterone) so certain lifestyle factors that affect your hormones may contribute to their growth.
Diet plays a role¹. Eating lots of red meat, high-fat dairy, processed foods, soy, alcohol, and sugary snacks have been linked to higher estrogen levels, which fuel fibroid growth. On the other hand, a diet rich in fruits, vegetables, and whole grains may help keep hormones balanced.
High stress levels.² Chronic stress can increase the risk of developing fibroids.
Weight matters too.² Excess body fat produces more estrogen, increasing the likelihood of fibroid development.
Exposure to endocrine-disrupting chemicals (EDCs)²: Phthalates are endocrine-disrupting chemicals (EDCs) found in plastics, pesticides, and some cosmetics. EDCs may also mimic estrogen and encourage fibroid growth. Try to limit your exposure to these chemicals by reducing your use of products that contain endocrine-disrupting chemicals. You can look up the products you use and see if they contain endocrine-disrupting chemicals at the Environmental Working Group’s Skin Deep Database.
While lifestyle changes can’t prevent fibroids entirely, making healthier choices may slow their growth and reduce symptoms over time.
1) https://pmc.ncbi.nlm.nih.gov/articles/PMC10708302/ - The Role of Nutrition in Pathogenesis of Uterine Fibroids
2) https://pmc.ncbi.nlm.nih.gov/articles/PMC10975324/ - Empowering Strategies for Lifestyle Interventions, Diet Modifications, and Environmental Practices for Uterine Fibroid Prevention; Unveiling the LIFE UP Awareness
Can lifestyle choices reverse fibroids?
No, lifestyle choices can’t completely reverse or eliminate fibroids, but they can help slow their growth and reduce symptoms. Again, this is a little tricky to answer because while lifestyle and fibroids are correlated, and certain lifestyle choices can affect whether fibroids grow or not, it’s not a guarantee.
Fibroids are mostly influenced by hormones (estrogen and progesterone) and genetics, so while healthy habits make a difference in your symptoms, they won’t make fibroids disappear entirely.
That said, certain lifestyle changes may help shrink fibroids slightly or prevent them from growing larger. Eating a fiber-rich diet with plenty of vegetables, fruits, and whole grains² can help balance hormones. And take it easy on the soy products — a meta-analysis found that consuming large amounts of soy products was linked to a 92% increase in the risk of having uterine fibroids.¹
Regular exercise² helps regulate weight and hormone levels, while stress management² (like yoga or meditation) may reduce inflammation, which can hopefully lessen your fibroid symptoms.
Avoiding processed foods, excess alcohol, and endocrine-disrupting chemicals² (found in plastics and many beauty products) can also support hormonal balance.
While these changes won’t make fibroids go away, they can improve overall well-being and make symptoms more manageable. Plus, living like this will do more than help improve your fibroid symptoms—they’ll lay the foundation for you to be healthier overall, so you’ll hopefully see improvements all throughout your life as a result of living and eating more healthfully.
1) https://pmc.ncbi.nlm.nih.gov/articles/PMC10708302/ - The Role of Nutrition in Pathogenesis of Uterine Fibroids
2) https://pmc.ncbi.nlm.nih.gov/articles/PMC10975324/ - Empowering Strategies for Lifestyle Interventions, Diet Modifications, and Environmental Practices for Uterine Fibroid Prevention; Unveiling the LIFE UP Awareness
Which exercises reduce fibroids?
Exercise can’t shrink fibroids directly, but exercise can help regulate hormones, reduce inflammation, and ease fibroid symptoms.
Since fibroid growth is linked to estrogen levels, and sedentary behavior increases estrogen levels¹, regular physical activity can help balance hormones or prevent fibroids from growing larger. Aim to get 3 or more hours of vigorous exercise every week.
If you want to try balancing your estrogen, try cardio and strength training. Cardio exercises like brisk walking, swimming, cycling, and dancing improve blood circulation and help manage weight, which in turn reduces excess estrogen. Strength training is also beneficial—building muscle helps with metabolism and hormone regulation.
If you want to try reducing pain and bloating, try low-impact workouts. Doing yoga and Pilates can improve flexibility, strengthen core muscles, and reduce pelvic discomfort.
If you want to try reducing your stress, focus on calming exercises and breathwork. Stretching and deep-breathing exercises can lower your stress, which is important since stress hormones may indirectly contribute to fibroid growth. Yoga can lower inflammation², and stretching can help relieve lower back pain.
While no workout will make fibroids disappear, staying active improves energy levels, reduces cramping, and supports overall reproductive health. The key is consistency—moving regularly helps your body function at its best, with your fibroids and overall.
1) https://pmc.ncbi.nlm.nih.gov/articles/PMC10685977 - Association between leisure sedentary behaviour and uterine fibroids in non-menopausal women: a population-based study
2) https://pmc.ncbi.nlm.nih.gov/articles/PMC6700894/ - Impact of Yoga on Inflammatory Biomarkers: A Systematic Review
Can fibroids affect my ability to exercise?
Maybe, depending on how many fibroids you have, how big they are, and where they’re located.
Fibroids can sometimes make exercise uncomfortable or challenging, because hello, they’re tumors in your body and they’re usually in a really unwelcome area—all around the midsection which needs to bend, stretch, and contract all throughout most exercises. If your fibroids are big or in an uncomfortable spot, they can make it hard to move comfortably (even when you’re not exercising).
Fibroids can cause pelvic pressure, lower back pain, and/or heavy bleeding, which can make doing high-impact workouts miserable.
Large fibroids pressing on the bladder or intestines can make you bloated, or feel like you have to pee constantly. This is obviously no fun.
If fibroids contribute to anemia (low iron levels) from heavy periods, you might feel fatigued, weak, or dizzy, which can make workouts feel harder than usual.
But even though fibroids make exercise even less fun than normal, exercise is one of the best things you can do to relieve your fibroid symptoms. Isn’t it ironic? 🙃
Regular low-impact exercise like walking, swimming, yoga, or strength training can actually help reduce fibroid symptoms by improving circulation, balancing hormones, and relieving stress. Wearing supportive clothing, staying hydrated, and modifying workouts as needed can make exercise more manageable.
If working out causes severe pain or exhaustion, it’s important to listen to your body. Don’t push yourself to do something that’s making you feel awful, and try not to beat yourself up if your abilities are reduced because of your fibroids. If you get to this point, talk to your doctor. Adjusting your fitness routine or seeking fibroid treatment can help you stay active and feel your best!
Can stress make fibroids worse?
If there were an award for The Thing That Makes Everything Worse, the clear winner would be Stress every time.
Yes, chronic stress can make fibroid symptoms worse, although it doesn’t directly cause fibroids to grow. (Just like I described above about diet and exercise.)
The thing is, when you’re stressed out, your body releases cortisol and other stress hormones that can disrupt hormone balance—including estrogen and progesterone, which are the key hormones that influence fibroid growth. Stress can make asymptomatic fibroids rapidly start growing.¹
It’s like a chain reaction of bad things:
Stress → ups your cortisol and stress hormones → ups your estrogen and progesterone → more fibroids and angrier fibroids
Long-term stress is also linked to increased inflammation, which can worsen the pelvic pain, bloating, and cramping caused by fibroids.
Additionally, stress can lead to poor sleep, unhealthy eating habits, and lack of exercise, all of which may contribute to hormonal imbalances that encourage fibroid growth.
Managing stress won’t shrink fibroids, but it can help reduce symptoms and improve overall well-being.
Tips for reducing stress:
Activities like meditation, yoga, deep breathing, and regular exercise can help lower stress hormones. Meditation, visualization, getting a massage, and listening to your most chilled-out playlist can all help you relax, so go for it. Also make sure that you’re prioritizing getting enough sleep and taking good care of yourself.
And don’t neglect the importance of having healthy relationships that give you emotional support. Ask friends and loved ones for support around your fibroid challenges, and look for community with other fibroid sufferers. Getting some empathy, understanding, and validation matter so much—your symptoms are not just in your head! Talking to someone else who gets it can help so much.
Even though fibroids can be frustrating (and cause be a source of stress themselves!), taking steps to reduce your overall life stress can help you feel better physically and mentally, and hopefully reduce how much your fibroids negatively impact your life.
1) https://www.fibroidfree.com/fibroids/uterine-fibroids-stress/ - Stress and Uterine Fibroids: What’s The Connection?
Can diet shrink fibroids?
Say yes to more food like this…
…and avoid too much food like this.
This could be an entire article all by itself. The answer to this is similar to the answers above about whether exercise can shrink fibroids. Lifestyle choices like this won’t reverse the size or existence of fibroids you already have. But lifestyle choices can affect whether the fibroids you already have become bothersome or not, and keep growing or not.
Even though your diet can’t completely shrink fibroids, it helps in a different way: by helping regulate hormone levels and slowing fibroid growth.
Fibroids thrive on estrogen, so focus on eating foods that lower estrogen and lower inflammation¹. Making small, consistent dietary changes can help regulate hormone levels and ease fibroid symptoms. Since fibroids grow in response to estrogen, eating foods that support estrogen balance is key.
Here are a bunch of guidelines to help you make your grocery list¹:
✅ What to eat: A fiber-rich diet with plenty of vegetables, fruits, whole grains, and legumes supports liver function, which helps process and eliminate extra estrogen. Cruciferous vegetables like broccoli, kale, and Brussels sprouts contain compounds that support estrogen balance. Healthy fats from nuts, seeds, and olive oil have anti-inflammatory benefits that may also help. Drink lots of water.
High-fiber foods: Whole grains, beans, fruits, and vegetables help remove excess estrogen from the body
Cruciferous vegetables: Broccoli, Brussels sprouts, kale, and cauliflower support liver detoxification of estrogen
Healthy fats: Avocados, flaxseeds, walnuts, and olive oil reduce inflammation
Anti-inflammatory foods: Berries, turmeric, green tea, and fatty fish may help manage symptoms
❌ What to avoid: The fast, fatty, (tasty) processed foods that are oh so abundant in modern life. Processed foods, sugary drinks, red meat, and alcohol can contribute to estrogen imbalances, increased estrogen, and inflammation, which, you guessed it, can worsen fibroid symptoms. And take it easy on the booze. Drinking lots of alcohol can increase your estrogen levels and make it harder for your body to break down and get rid of excess estrogen.
Red meat and processed foods: May increase estrogen levels
Sugary foods and alcohol: Can contribute to inflammation and hormone imbalance
Soy products and high-fat dairy: These foods contain natural estrogens that may affect fibroid growth
This doesn’t mean you can never have ice cream again! It just means you want to make more healthy choices, since now you understand the relationship between what you eat and what might happen with your fibroids as a result.
While diet alone won’t make fibroids disappear, it’s important for managing fibroid symptoms and preventing further fibroid growth. Just like exercise and stress management, eating healthier will help you feel better overall.
1) https://pmc.ncbi.nlm.nih.gov/articles/PMC10975324/ - Empowering Strategies for Lifestyle Interventions, Diet Modifications, and Environmental Practices for Uterine Fibroid Prevention; Unveiling the LIFE UP Awareness
How can I shrink my fibroids naturally?
While natural methods won’t completely eliminate fibroids, they may help shrink them slightly or prevent them from growing larger by balancing hormones and reducing inflammation.
Here are some natural ways to manage fibroids¹:
Improve your diet: Eat more fiber, cruciferous vegetables, lean dairy, and healthy fats while cutting back on processed foods, red meat, sugar, caffeine, and alcohol.
Exercise regularly: Cardio, strength training, stretching, and yoga can help regulate estrogen levels and reduce inflammation.
Manage stress: High stress can worsen fibroid symptoms, so try meditation, deep breathing, relaxation, visualization, maintaining healthy relationships, and other wellbeing techniques that keep you calm.
Maintain a healthy weight: Excess body fat produces more estrogen, which can fuel fibroid growth.
Limit exposure to endocrine disruptors³: Avoid phthalate (pronounced THAL-late) chemicals found in plastics, pesticides, and many beauty products. Phthalates are added to plastics to make them flexible, and added to beauty products to enhance their viscosity and to make their fragrances last longer². Phthalates are commonly found in nail polish, lotion, hair spray, perfumes, and more. Phthalates can mimic estrogen in the body³, and since your endocrine system controls your hormones, try to avoid personal care products that contain ingredients known to be endocrine disruptors.³ Check the ingredients in your beauty product at the Environmental Working Group’s Skin Deep Database. Learn more about phthalates by downloading this Phthalate info sheet.
Consider herbal remedies: Some people find green tea extract, turmeric, and chasteberry helpful, but always check with a doctor before trying supplements. If Advil hurts your stomach, try white willow bark for cramps.
While these natural approaches won’t make fibroids disappear, they can help make the symptoms easier to deal with and improve your overall well-being in the long run.
1) https://pmc.ncbi.nlm.nih.gov/articles/PMC10975324/ - Empowering Strategies for Lifestyle Interventions, Diet Modifications, and Environmental Practices for Uterine Fibroid Prevention; Unveiling the LIFE UP Awareness
2) https://www.niehs.nih.gov/sites/default/files/research/supported/translational/peph/resources/assets/docs/phthalates_the_everywhere_chemical_zero_breast_cancer_508.pdf - Phthalates: The Everywhere Chemical
3) https://pmc.ncbi.nlm.nih.gov/articles/PMC11381309/ - The dark side of beauty: an in-depth analysis of the health hazards and toxicological impact of synthetic cosmetics and personal care products