Fibroids are non-cancerous growths that develop in or on the muscular walls of the uterus. They are very common, affecting about 70-80% of women by age 50. Fibroids range greatly in size from microscopic to several inches in diameter. While many fibroids don’t cause any symptoms, some women experience pelvic pain, heavy menstrual bleeding, frequent urination, and reproductive problems.
What causes fibroids?
The exact cause of fibroids is unknown, but they appear to be influenced by estrogen and progesterone. These are the female hormones produced by the ovaries. Fibroids contain more estrogen and progesterone receptors than normal uterine muscle cells. They can grow rapidly during pregnancy when hormone levels are high.
There are several factors that can increase a woman’s risk for developing fibroids:
- Genetics – having a family member with fibroids increases your risk
- Ethnicity – African American women are 2-3 times more likely to get fibroids
- Overweight or obesity
- Eating habits – high consumption of red meat and ham
- Alcohol use
- Early start of menstruation (before age 10)
- Having children later in life or never giving birth
How does being overweight promote fibroid growth?
There are a few reasons why being overweight or obese can increase fibroid development and growth:
- Increased estrogen levels – Fat cells produce a form of estrogen called estradiol. Higher levels of estrogen stimulate overgrowth of the uterine lining.
- Chronic inflammation – Fat cells release pro-inflammatory chemicals that may promote fibroid growth.
- Insulin resistance – This is common in obesity. Higher insulin and glucose levels may promote growth of fibroid cells.
Because of the hormonal and inflammatory changes that occur with excess weight, losing weight may help slow or prevent further fibroid growth. Studies have estimated that overweight and obese women have 2-3 times higher risk of developing fibroids compared to normal weight women.
Can losing weight shrink or eliminate fibroids?
While the exact impact of weight loss on fibroids is unclear, there is some evidence that losing weight may help:
- A 2017 study of over 23,000 premenopausal women found that those who had maintained normal weight had an 18% lower risk of having a hysterectomy (removal of the uterus) due to uterine fibroids compared to overweight and obese women.
- A randomized trial instructed 21 women with fibroids to follow a very low calorie diet for 12 weeks. On average, the women lost 11% of their body weight. This resulted in a significant 54% reduction in the total volume of their largest fibroid.
- In a study of 48 women with fibroids, the women were split into two groups. One group followed a vegetarian diet and the other made no dietary changes. After 6 months, the vegetarian group lost an average of 14 pounds while the control group stayed weight stable. The vegetarian group had significantly greater reductions in fibroid symptoms and size.
While more research is needed, the current evidence indicates that losing excess weight, following a healthy plant-based diet, and maintaining normal weight may help slow fibroid growth. In some cases substantial weight loss may shrink fibroids.
How much weight loss is needed to shrink fibroids?
There are no specific guidelines on how much weight loss is optimal. However, based on the limited research available:
- Losing as little as 5% of body weight may result in improved fibroid symptoms.
- Losing 10-15% body weight can significantly decrease fibroid size and volume.
- The greater the weight loss, the more shrinkage you can expect in fibroid size.
The impact that weight loss has on fibroids is quite individualized. But in general, working toward a healthy BMI (Body Mass Index) of 18.5-24.9 seems beneficial for long-term reduction in symptoms and fibroid growth.
What is the best diet for shrinking fibroids?
The most effective diets for shrinking fibroids appear to be:
- Low calorie diets – Consuming 800-1200 calories per day will create a calorie deficit for weight loss. Very low calorie diets providing 400-800 calories may promote more rapid short-term shrinkage of fibroids.
- Vegetarian and pescatarian diets – Limiting red meat and eating more fruits, vegetables, whole grains, legumes, soy foods, nuts, eggs, dairy and fish may help improve hormone balance and promote weight loss.
- Anti-inflammatory diets – The Mediterranean diet high in produce, fish, whole grains and olive oil limits pro-inflammatory foods.
A healthy, well-balanced reduced calorie diet focused on plant foods, lean proteins and anti-inflammatory fats can support gradual weight loss while providing essential vitamins, minerals and antioxidants that may limit factors driving fibroid growth.
What exercises are good for shrinking fibroids?
Along with dietary changes, increasing physical activity is key for successful weight loss. Exercise also helps reduce inflammation and improve hormone balance. The best types of exercise for shrinking fibroids include:
- Low-impact aerobic exercise – This gets your heart pumping and burns calories without excessive jumping and pounding. Try brisk walking, swimming, cycling or the elliptical.
- Yoga – Gentle twisting poses, folds and hip openers increase circulation to the pelvis and may help prevent new fibroid growth.
- Pilates – Controlled movements strengthen the core and pelvic muscles to support the uterus.
- Strength Training – Building muscle mass boosts metabolism to help promote fat loss. Try bodyweight exercises, resistance bands or weight machines.
Aim for 150 minutes of moderate intensity exercise per week, along with 2-3 days of strength training for optimal fat burning and body composition changes. Moving your body daily helps reduce estrogen and aids weight loss for fibroid reduction.
How fast can you shrink fibroids through weight loss?
Most studies showing fibroid shrinkage have followed subjects for 3-6 months. However, the rate of shrinkage varies based on:
- How much weight is lost
- The size and location of the fibroids
- Your hormonal environment and estrogen levels
- The types of diet and exercise changes made
While major reductions in fibroid volume are possible in just 12 weeks with substantial weight loss, milder calorie restriction paired with increased activity will likely show more gradual shrinking over several months.
Can you get rid of fibroids completely through weight loss?
For most women, weight loss alone cannot completely eliminate or cure fibroids. However, losing excess weight can lead to:
- Slowed fibroid growth
- Reduced fibroid size
- Decreased symptoms and less severe periods
- Lower risk of progression
In rare cases, significant weight loss of 15% or more total body mass combined with improved diet quality may result in complete disappearance of small fibroids less than 3cm. But complete elimination of moderate or large fibroids is very unlikely through conservative treatment options like weight loss alone.
Should you exercise with fibroids?
Unless your fibroids are causing severe pain or compression, regular exercise is encouraged for women with fibroids. The benefits include:
- Helps promote weight loss to reduce estrogen and discourage growth.
- Releases endorphins that lower inflammatory chemicals.
- Manages stress, anxiety and depression which can exacerbate symptoms.
- Aerobic exercise and yoga increase circulation to the pelvis.
- Strengthening the core and pelvic floor muscles provides supports for the uterus.
Focus on low-impact, moderate intensity exercise that feels comfortable for your body. Swimming, walking, pilates and stretching are great options.
Are there risks of exercising with fibroids?
For most women exercise is safe with fibroids. However, intense activity may worsen pain or bleeding if you have:
- Fibroids that protrude into the uterine cavity (submucosal type)
- Large fibroids placing pressure on other organs
- Significant anemia from heavy periods
- Fibroids that have caused severe pelvic pain
High-intensity activities like HIIT workouts, running, plyometrics or heavy weight lifting can cause more discomfort. Check with your doctor about exercise restrictions if you have large or problematic fibroids.
What dietary supplements can help shrink fibroids?
While more research is needed, certain supplements may support weight loss efforts and help balance hormones to reduce fibroid growth. These include:
- Vitamin D – Helps regulate estrogen and limit cell proliferation.
- Curcumin – The active compound in turmeric has anti-inflammatory properties.
- Omega-3 fatty acids – Found in fish oil, they inhibit tumor growth.
- Resveratrol – This antioxidant found in red grapes may inhibit estrogen synthesis.
- Green tea extract – May block estrogen and reduce inflammation.
Herbal supplements like vitex, milk thistle, red clover and ashwagandha have more mixed evidence but are commonly used to support hormone balance in women with fibroids.
Who should not try shrinking fibroids naturally?
Weight loss, diet changes and exercise will not be enough for many women with fibroids. These natural treatments may not be advised if you:
- Have very large fibroids greater than 10cm in diameter
- Have anemia from heavy periods
- Experience severe pain and prolonged bleeding
- Have rapidly growing fibroids
- Have fibroids causing bladder or bowel dysfunction
- Want to become pregnant and submucosal fibroids distort the uterine cavity
In these situations, medications or surgical options may provide better control of symptoms and improve your chances of conception. Seek medical advice to review all your fibroid treatment options.
Can you get rid of fibroids without surgery?
For some women with mild symptoms and small fibroids, natural treatments can be attempted before considering surgery:
- Losing excess weight through calorie reduction and exercise
- Following an anti-inflammatory diet high in produce and omega-3s
- Trying supplements that support hormone balance
- Practicing stress management techniques
- Considering acupuncture to increase circulation and relaxation
However, if fibroid symptoms persist and you do not see improvement within 3-6 months of conservative care, surgery may be necessary. The most common surgical options include:
- Myomectomy – removal of the fibroids only, preserving the uterus for pregnancy
- Hysterectomy – removal of the entire uterus (curative, but prevents pregnancy)
- Uterine artery embolization – blocks blood flow to fibroids to make them shrink
Talk to your OB-GYN or women’s health nurse practitioner about combining natural therapies, medications, and minimally invasive procedures to help manage your fibroids.
Conclusion
Weight gain and obesity create hormonal and inflammatory changes that encourage the growth and development of uterine fibroids. Losing excess weight through calorie reduction, exercise, and healthy eating can help shrink fibroids or slow their growth in many women.
While natural weight loss often cannot eliminate large fibroids, it serves as an important first line treatment approach. Losing as little as 5-10% body weight may significantly reduce fibroid symptoms and growth. Greater weight loss typically correlates with more shrinkage.
Working toward a healthy BMI, exercising regularly, limiting red meat, reducing inflammation, and supporting hormonal balance provide a multifaceted approach to fibroid reduction. For women with mild fibroids, this conservative treatment strategy should be attempted before considering more invasive surgical options.