If you’re struggling with abdominal pain, painful periods, heavy bleeding, and fatigue, you might be one of the millions of women diagnosed with uterine fibroids each year. And you may be wondering how to relieve fibroid pain naturally.
As the most common non-cancerous growth affecting those assigned female at birth, uterine fibroids occur in up to 70 percent of those who have not reached menopause.
A quarter of people with uterine fibroids seek treatment. Conventional treatment typically involves hormonal birth control, medication, or surgery. But these treatments don't address the root causes of fibroids.
Following surgical removal, up to one-third of fibroids recur and roughly 10 percent of women will have a hysterectomy within 10 years.
Lifestyle changes can target the underlying causes of uterine fibroids and can result in lasting improvement. According to Jessie Wei, MD, some long-term treatments involve modifying your nutrition, sleep habits, and stress-management strategies.
Causes of uterine fibroids
Over the course of a healthy menstrual cycle, estrogen and progesterone interact to maintain a delicate balance. For people who have uterine fibroids, however, that balance tips toward estrogen dominance, a major culprit behind the condition.
“It’s what happens when estrogen, which is our main sexual hormone," says Danielle DeSimone, a former Parsley Health provider, " is either too high in the body or estrogen might be a completely normal level, but it’s going unchecked by too little progesterone.”
One study noted that while uterine fibroids are associated with many variables, estrogen’s role is especially concerning. Fibroids have not been documented in people who haven't reached puberty, and the condition recedes after menopause—the phase of life when estrogen is naturally low.
According to the National Institute of Health, the following are additional risk factors for fibroids.
older age
race (Black people are at a higher risk)
obesity
a family history of fibroids
high blood pressure
no history of pregnancy
Vitamin D deficiency
the consumption of food additives and soy milk
Uterine fibroids natural treatment methods
Whether you’re hoping to prevent a recurrence of uterine fibroids after surgery, you want to ease fibroid symptoms, or you want to slow the development of fibroids, the following natural treatments can help.
Make your diet (and your hormones) work for you.
To understand the role diet plays in supporting the fine balance between estrogen and progesterone, you first need to understand the relationship between estrogen, the liver, and gut.
Normally, your body uses estrogen and eliminates it, first sending it to the liver. From there, estrogen metabolites (byproducts of estrogen metabolism) enter the gut and exit via the stool.
But imbalanced gut bacteria can interfere with that process by cutting off the signal for estrogen excretion. This process is called enterohepatic circulation and causes estrogen to instead be “recycled right back into the body,” setting the stage for estrogen dominance, says Dr. Wei.
According to DeSimone, you can support the part of the gut that processes estrogen metabolism, the estrobolome, through diet. Research shows that changes in the estrobolome can propel estrogen-mediated conditions, including uterine fibroids, and that gut microbiome changes can decrease estrogen circulation.
These foods can help:
Fermented foods, rich in probiotics, are an excellent choice. Kimchi, sauerkraut, and plant-based yogurt, “can be really helpful just for getting a better balance of those ‘good guys,’” says DeSimone.
Fiber-rich foods are also key. Fiber feeds the good bacteria in your gut, helping them flourish. Fiber also binds to estrogen in the digestive tract, preventing reabsorption and ensuring its elimination. DeSimone suggests filling your plate with four to five cups of non-starchy vegetables (measured raw) each day.
Dark, leafy greens—such as spinach, kale, arugula, collards, and baby greens—help support the liver, according to DeSimone.
Cruciferous vegetables—such as broccoli, cauliflower, Brussels sprouts, and cabbage—hold a compound known as DIM (Diindolylmethane). According to DeSimone, DIM binds to excess estrogen in the bloodstream and flushes it out. One study found that women with diets higher in cruciferous vegetables were less likely to experience uterine fibroids.
Flaxseeds also help clear excess estrogen. They’re rich in lignans, a weak phytoestrogen that “hangs out in the cell,” explains DeSimone, “blocking our own estrogens from being used, which means they have to get flushed out.” One study found an inverse association between lignan excretion and uterine fibroid risk.
Anti-inflammatory herbs and spices—such as parsley, garlic, cilantro, and turmeric—also support healthy liver function. Gut inflammation can weaken the intestinal lining, which promotes dysbiosis. Dysbiosis occurs when too many “bad bacteria” crowd out “good bacteria.” Many herbs and spices (including turmeric, basil, bay leaves, cinnamon, garlic, and ginger) have anti-inflammatory properties.
Avoid inflammatory foods and those that tax your liver. Reducing or eliminating alcohol and excess sugar helps foster a healthy gut microbiome. A Journal of Obstetrics & Gynaecology study found that those who consumed additives in processed, sweetened, or preserved foods were more than three times as likely to experience uterine fibroids, compared to those who didn't.
Keep in mind, you don’t necessarily need to give up your favorite foods or follow strict rules to see results. Instead, Wei suggests focusing on a plant-based diet and eating a variety of foods.
Parsley Health providers work with members to develop a personalized nutrition plan that meets their goals.
Prioritize quality sleep.
“Sleep is the foundation of everything,” says DeSimone. Insufficient sleep drives up cortisol, a stress hormone, and in turn, causes blood sugar to spike. High blood sugar can increase your risk of uterine fibroids.
One study, which examined the relationship between stress and uterine fibroids, suggested that the activation of the hypothalamic-pituitary-adrenal axis and the consequent release of cortisol may play a role in fluctuating estrogen and progesterone levels, setting the stage for uterine fibroids.
In general, you should aim for seven to eight hours of quality sleep a night. Parsley Health's providers offer strategies to optimize your sleep environment and bedtime routine.
Avoiding activities like scrolling social media and checking the news before bed can help, as these stressors can interfere with your natural sleep cycles.
Find a mindful outlet.
Stress management is foundational to hormonal health. “If the body thinks it’s in trouble, it’s going to prioritize cortisol secretion,” says Dr. Wei. This may lead to estrogen dominance.
While there’s no one-size-fits-all approach to stress relief, here are a few strategies to consider.
Find joy. According to DeSimone, you might find joy in a creative outlet, like dancing or art. But you don’t need to carve out time for a new hobby to feel better. Dr. Wei emphasizes the importance of simply slowing down enough to appreciate the small, beautiful moments you might otherwise miss.
Be mindful. Dr. Wei recommends some form of mindfulness to all her patients. While guided meditations via apps work for some, taking a walk and appreciating nature is her personal go-to.
Exercise frequently. Exercise lowers blood pressure (another risk factor for fibroids). It’s also an excellent stress reliever. DeSimone notes that her exercise recommendations vary from client to client. In general, find a form of movement you enjoy.
Manage environmental risk factors.
Endocrine disruptors—found in many common health, cleaning, and beauty products—can contribute to estrogen dominance. To minimize environmental risk factors, substitute items like non-stick cookware and conventional cosmetics with clean alternatives, says Dr. Wei.
According to the research, even fetal exposure to synthetic estrogens increases the risk of developing uterine fibroids.
DeSimone suggests visiting the Environmental Working Group website to find out where endocrine disruptors are lurking and identify healthier alternatives.
The takeaway:
Taking a natural approach to fibroid treatment might sound overwhelming but it doesn’t need to be. With Parsley Health, doctors and providers, you’ll co-create a personalized, sustainable treatment plan that meets you where you are.
If you and your doctor determine surgery may be an appropriate option for you, your physician can also guide you through recovery and help you prevent future recurrences of uterine fibroids.
