Understanding Uterine Fibroids
Uterine fibroids are the most common tumors found worldwide in those assigned female at birth. These benign growths develop in the myometrium, the muscular layer of the uterine lining.
Despite their prevalence, fibroids often go undiagnosed, with an estimated 20-30% of cases being asymptomatic and only discovered incidentally. Furthermore, some socioeconomic factors influence the diagnosis and treatment of uterine fibroids in negative ways.
Risk factors include:
- Age and Genetics: Natural aging and family history play significant roles.
- Lifestyle Choices: Smoking, alcohol consumption, and poor diet.
- Health Conditions: Hypertension, vitamin D deficiency, and excessive vitamin E intake.
- Ethnic Background: Higher prevalence among those of African ancestry.
- Environmental Exposure: Chronic inflammation and early-life exposure to toxins.
Recognizing the Signs and Symptoms of Fibroids
Fibroid growth can lead to a variety of symptoms, which may include:
- Abdominal Discomfort: Distension and/or pain.
- Digestive Issues: Constipation and/or diarrhea.
- Urinary Problems: Frequent urination, retention, and nocturia (excessive nighttime urination).
- Menstrual Changes: Heavy or prolonged menstrual bleeding.
- Anemia: Resulting from significant blood loss.
The Crucial Role of Hormones and Gut Health
Fibroids are generally considered estrogen-dependent tumors. In recent years, the connection between a healthy gut microbiome and healthy hormone balance has become apparent.
A well balanced gut will metabolize estrogen efficiently as a part of what is referred to as the estrobolome, thus directly impacting the hormonally-linked risk for fibroid development. This means a healthy gut may help treat and/or prevent the growth of fibroids.
The fibroid and gut health connection opens an opportunity for naturally preventing and managing fibroids, because there’s a lot we can do with nutrition and simple lifestyle changes.
Nutrition Enhancements for Nurturing a Healthy Gut
Supporting your gut microbiome can be straightforward and highly effective. Here’s how:
1. Balanced Diet
Focus on fruits, vegetables, whole grains, and omega-3 fatty acids. These foods help create a healthy gut environment.
- Fruits and Vegetables: Aim to fill half your plate with colorful fruits and vegetables at each meal. Try adding berries to your breakfast, a salad with mixed greens for lunch, and roasted vegetables for dinner.
- Whole Grains: Replace refined grains with whole grains like brown rice, quinoa, barley, and whole-wheat products.
- Omega-3 Fatty Acids: Incorporate fatty fish such as salmon, mackerel, and sardines into your diet. If you’re vegetarian or vegan, chia seeds, flaxseeds, and walnuts are excellent sources of omega-3s.
2. Supplements
Consider adding soluble fiber and probiotics to your daily routine to further support gut health.
- Soluble Fiber: Foods like oats, apples, beans, and psyllium husk are rich in soluble fiber. You can also find soluble fiber supplements at health stores.
- Probiotics: Include probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso in your diet. If you prefer supplements, look for probiotics that contain a variety of strains and at least 1 billion colony-forming units (CFUs).
3. Lifestyle Choices
Manage stress, ensure adequate sleep, and engage in regular physical activity to maintain a healthy gut.
- Stress Management: Practice mindfulness techniques such as meditation, deep breathing exercises, or yoga. Even a daily walk in nature can reduce stress levels.
- Sleep: Aim for 7-9 hours of quality sleep each night. Create a bedtime routine that includes turning off screens an hour before bed and keeping your sleep environment cool and dark.
- Physical Activity: Engage in activities like brisk walking, swimming, cycling, and dancing are great options.
4. Avoid Harmful Substances
Limit alcohol, quit smoking, and reduce exposure to endocrine disruptors such as heavy metals, pesticides, BPA, phthalates, and industrial solvents like PCBs and PBBs.
- Limit Alcohol: Stick to moderate alcohol consumption, which is up to one drink per day for women. Consider alcohol-free days each week.
- Quit Smoking: Seek support to quit smoking through programs, support groups, or nicotine replacement therapy.
Reduce Exposure to Toxins: Use glass or stainless-steel containers instead of plastic, choose organic produce when possible to reduce pesticide exposure, and avoid using harsh chemical cleaners in your home.
Personalized Nutrition for Optimal Health
Working with a nutritionist can significantly enhance your efforts to improve and support your gut health. Functional medicine nutritionists, like those at Starkel Nutrition, offer a range of testing options and can provide tailored suggestions for diet modifications and potential supplements.
Our expert nutritionists take an integrative, holistic approach to health, focusing on balanced hormones and overall gut health.
Take Charge of Your Health
By paying attention to your gut health, you can take proactive steps towards preventing and managing uterine fibroids. Improving your gut health is not just about fibroid prevention; it’s about enhancing your overall wellbeing and quality of life.
Start your journey today with simple nutrition tweaks and support from a knowledgeable nutritionist.
By Rachel Hungerford, MS RDN CD (she/her)