Diet and Lifestyle

Although there’s limited evidence on natural ways to shrink fibroids, certain lifestyle changes may help slow their growth and prevent new ones from forming. A healthy, nutrient-rich diet and regular exercise are beneficial for your overall health.

It’s important to keep in mind that fibroid growth can also be influenced by factors beyond your control, like genetics. Can Diet Help Shrink Fibroids Among these, nutritional factors have emerged as potential modulators of fibroid development and progression. Given the hormone-dependent nature of fibroid growth, dietary patterns influencing estrogen metabolism and systemic inflammation are of particular interest. Epidemiological studies suggest that diets high in fruits, vegetables, vitamins, green tea, and other plant-derived compounds may exert a protective effect, while high consumption of red meat, saturated fats, and alcohol may elevate the risk of fibroid formation. Nevertheless, findings remain inconclusive due to methodological variability and population heterogeneity.

In recent years, increasing attention has been devoted to the systemic implications of benign estrogen-dependent gynaecological disorders. Uterine fibroids are now being considered within a broader clinical framework, characterised by extra-gynaecological comorbidities and multisystem involvement.

This narrative review aims to explore the current understanding of the relationship between fibroids and nutritional factors. It aspires to identify clinical and epidemiological evidence that may help identify risk and protective factors in the development of leiomyomas. Moreover, this review seeks to explore the possible contribution of nutrition as an adjunctive strategy for managing fibroid-associated symptoms, with a focus on differentiating patients in whom genetic determinants prevail from those more strongly influenced by environmental factors. Eating plenty of fruits, vegetables, and high-fibre foods while limiting foods high in sugar and saturated fats may help reduce the risk of fibroids.

Balanced Diet

A balanced diet may help manage fibroids, but it’s unlikely to shrink them on its own. Eating a diet rich in fiber, antioxidants, and lean proteins could help slow fibroid growth or reduce the risk of developing them.

Foods to add to your diet include:

• Cruciferous vegetables like broccoli, cauliflower, and kale

• Flaxseeds, which are rich in omega-3s

• Turmeric to help with inflammation

• Leafy greens like spinach

• Potassium-rich fruits like avocados and bananas

• Lean meats such as chicken

• Legumes, including beans, peas, and lentils

• Fatty fish like salmon and mackerel

• Green tea for antioxidants

The Mediterranean diet, which includes many of these foods, may also help manage fibroids. Talk to your healthcare provider or a dietitian to see if it’s right for you.

Foods to avoid or limit include the following:

• Trans fats (found in processed foods) can trigger inflammation, which may promote fibroid growth.

• Red meat can increase fibroid risk.

• Alcohol may also be linked to fibroid development.

• Low-fibre diets with few antioxidants may raise your chances of developing fibroids.

Vitamin D deficiency is common, and it may lead to larger fibroids. Foods like mushrooms, eggs, and nuts can provide vitamin D and may help prevent fibroids from growing.

Supplements

If you're unable to obtain sufficient vitamin D from your diet alone, consult your healthcare provider about beginning a vitamin D3 supplement.

Studies indicate that vitamin D3 supplements might help reduce the risk of developing fibroids and could even decrease the size of existing ones.

Exercise

Exercise cannot reduce existing fibroids, but it can help manage symptoms and may lower the risk of developing them. Engaging in regular physical activity helps maintain a healthy hormonal balance, which is crucial since fibroids depend on estrogen. It also increases endorphin (the feel-good hormone) levels, which can alleviate pain related to fibroids.

However, exercise can help prevent weight gain, a known risk factor for fibroids, especially after the age of. Sedentary behavior, such as prolonged sitting, has been associated with increased risks of various health issues, including fibroids. Staying active and minimising extended periods of sitting can enhance overall health and decrease the chances of fibroid-related problems.

Stress Management

These methods can help lower stress and potentially reduce the risk of fibroid growth.

Stress is a complex physiological and psychological response that can significantly disrupt the delicate balance of hormones within the body. This hormonal imbalance has been linked to various health issues, including the potential encouragement of fibroid growth. Fibroids, which are non-cancerous tumours that develop in the uterus, can be influenced by fluctuations in hormone levels, particularly estrogen and progesterone. Additionally, stress can negatively impact microRNA, a molecule responsible for regulating gene expression. MicroRNAs play an essential role in the development and progression of tumours, including fibroids, by influencing cellular processes that can lead to abnormal growth. Understanding the relationship between stress, hormones, and microRNA is crucial for addressing the underlying factors contributing to fibroid development.

To effectively manage and reduce stress levels, consider incorporating a variety of activities into your daily routine. These activities not only promote relaxation but also enhance overall well-being, which may help mitigate the risk of fibroid growth:

• Yoga, Tai Chi, or Qigong: These ancient practices combine physical movement, controlled breathing, and meditation, promoting a holistic approach to stress reduction. Yoga enhances flexibility and strength while fostering a sense of inner peace. Tai Chi and Qigong, often referred to as "moving meditation," emphasise gentle, flowing movements that can improve balance and reduce anxiety.

• Progressive Muscle Relaxation: This technique involves systematically tensing and then relaxing different

muscle groups throughout the body. By focusing on the contrast between tension and relaxation, individuals can develop a heightened awareness of physical sensations and release built-up stress, leading to a profound sense of relaxation.

Evidence-based therapy

This therapeutic dialogue provides a safe and supportive environment where you can delve into the underlying causes of emotional responses such as anxiety, which may manifest as persistent worry about your health or future; depression, which can surface as feelings of sadness, hopelessness, or a lack of interest in activities you once enjoyed; and stress, which can arise from navigating the changes in your life post-surgery, including adjustments in relationships and daily routines. Through psychotherapy, you will not only gain insights into these feelings but also develop constructive coping strategies tailored to your unique situation. This may involve learning mindfulness techniques to manage anxiety, engaging in Cognitive Behavioral Therapy (CBT): This evidence-based therapeutic approach helps individuals identify and challenge negative thought patterns and behaviors that contribute to stress. By reframing these thoughts, individuals can develop healthier coping mechanisms and reduce their overall stress levels.  Practising mindfulness involves focusing on the present moment and observing thoughts and feelings without judgment. This practice can enhance emotional regulation, reduce anxiety, and promote a greater sense of calm, which may help lower stress and its physiological impacts on the body. Hypnotherapy: This therapeutic technique utilises relaxation and focused attention to achieve awareness. Hypnotherapy can help individuals access their subconscious mind, making it easier to address stress-related issues and promote positive behavioral changes.

Incorporating these methods into lifestyle can significantly help lower stress levels, which, in turn, educed risk of fibroid growth. By taking proactive steps to manage stress, individuals can improve their overall health and well-being, potentially mitigating the factors that lead to the development of fibroids and enhancing their quality of life.