Boosting Energy With Fibroids: Herbal and Lifestyle Hacks That Work

Boosting Energy With Fibroids: Herbal and Lifestyle Hacks That Work

Fatigue is one of the most overlooked symptoms of uterine fibroids. Heavy periods can drain iron stores, pain can disrupt sleep, and stress can sap motivation—leaving you with low energy day after day. The good news: a few targeted lifestyle shifts and carefully chosen supplements can help you feel more energetic while you and your clinician decide on the best treatment plan. Below you’ll find evidence-informed strategies, with links to trustworthy sources. This article is informational and not a substitute for medical advice.

Why Fibroids Can Sap Your Energy

  • Heavy menstrual bleeding and iron loss: Fibroids commonly cause heavy periods that can lead to iron-deficiency anemia—a major driver of fatigue, shortness of breath, and brain fog.
  • Pain and poor sleep: Pelvic pressure and cramps can fragment sleep and reduce sleep quality.
  • Inflammation and stress load: Chronic discomfort can elevate stress, which further worsens perceived energy and mood.

The U.S. Office on Women’s Health notes that heavy bleeding and anemia are common in women with fibroids, and addressing them is key to feeling better.

First Priority: Rebuild Iron and Nutrient Stores

1) Know your numbers

Ask your clinician about a complete blood count and ferritin (iron stores). Even if hemoglobin is “normal,” low ferritin can contribute to fatigue. Your care team can recommend the right approach if you’re deficient.

2) Food-first iron strategy

  • Heme iron (more easily absorbed): lean red meat, poultry, seafood.
  • Plant iron (non-heme): beans, lentils, tofu, spinach, pumpkin seeds, fortified cereals.
  • Boost absorption: pair iron-rich foods with vitamin C (citrus, berries, bell peppers) and avoid tea/coffee or high-calcium foods right with iron-rich meals, which can inhibit absorption.

3) Iron supplements—use thoughtfully

If you’re iron-deficient, your clinician may recommend an oral iron supplement. Options include ferrous sulfate, ferrous gluconate, or polysaccharide iron. Side effects like constipation can be reduced by taking iron with food or trying a lower dose. Never self-start high-dose iron without testing and guidance.

4) Don’t overlook B12, folate, and vitamin D

Deficiencies in vitamin B12 or folate can also cause anemia and fatigue. Vitamin D deficiency is common and may influence overall health; your clinician can test and guide supplementation if needed.

Lifestyle Habits That Boost Daily Energy

1) Protect your sleep

  • Regular schedule: consistent sleep/wake times support circadian rhythms.
  • Wind-down routine: dim lights, stretch, gentle heat on the lower abdomen to ease cramps.
  • Pain plan: discuss safe pain relief options for nights when cramps disrupt sleep.

2) Move—gently but consistently

Moderate physical activity can improve fatigue and mood. Aim for most days of the week, mixing low-impact cardio (walking, cycling, swimming) with light strength work. Start low and increase gradually to avoid flares. Short “energy snacks” (10–15 minutes) count.

3) Eat anti-inflammatory, steady-energy meals

  • Mediterranean-style pattern: vegetables, fruits, whole grains, legumes, nuts, olive oil, and lean proteins support stable energy.
  • Protein at each meal and snack to keep blood sugar even.
  • Hydration: fatigue can worsen with mild dehydration; carry a water bottle and consider an electrolyte drink on heavy-bleed days.

4) Train your stress response

Mind-body practices (deep breathing, yoga, mindfulness) can reduce perceived stress and improve energy. Even 10 minutes daily helps. If pain amplifies anxiety, ask about cognitive behavioral therapy or pelvic floor physical therapy.

Herbal and Supplement Options: What May Help—And What to Avoid

Herbs can offer support, but evidence varies, and some products may affect the liver or interact with medicines. Always discuss supplements if you’re pregnant, trying to conceive, have thyroid or liver disease, or take prescription drugs.

Green Tea Extract (EGCG)

  • Why it’s considered: Small clinical studies suggest EGCG (a green tea catechin) may reduce fibroid size and improve quality of life and anemia-related symptoms in some women. More research is needed.
  • Safety notes: Concentrated green tea extracts have been linked to rare but serious liver injury. If used, choose reputable brands, avoid taking on an empty stomach, limit alcohol, and stop if you develop symptoms like dark urine, jaundice, or abdominal pain.

Curcumin (Turmeric Extract)

  • Why it’s considered: Curcumin has anti-inflammatory properties and may help with period discomfort in some people, potentially supporting better sleep and activity.
  • Evidence: Human data for shrinking fibroids are limited. Consider it as a comfort aid rather than a fibroid treatment.
  • Cautions: May interact with blood thinners and affect gallbladder issues.

Ashwagandha and Rhodiola

  • Why they’re used: Traditionally used for stress and fatigue. Some small studies suggest benefits for perceived stress and energy.
  • Evidence and safety: Evidence quality is limited. Ashwagandha has been associated with rare liver problems and may affect thyroid function; both should be avoided in pregnancy. Rhodiola may interact with certain antidepressants. Discuss with your clinician.

Chasteberry (Vitex), Red Clover, Dong Quai—Proceed With Caution

These herbs can have hormonal or phytoestrogenic effects. Because fibroids are sensitive to estrogen and progesterone, speak with your clinician before using them. Evidence for fibroid-specific benefit is limited.

Iron and Vitamin C

Not herbs, but crucial if you’re anemic. Iron replenishes stores; vitamin C enhances absorption. Always tailor dosing to lab results and medical guidance.

When Lifestyle Isn’t Enough: Medical Options That Can Restore Energy

If heavy bleeding and fatigue persist, talk with your healthcare provider. There are effective, uterus-sparing options that reduce bleeding and can rapidly improve energy:

  • Medications: Tranexamic acid (non-hormonal), hormonal contraceptives, and FDA-approved oral GnRH antagonist combinations (e.g., elagolix- or relugolix-based therapies with “add-back” hormones) can reduce heavy bleeding due to fibroids.
  • Procedures: Uterine artery embolization, endometrial ablation (not for those desiring future pregnancy), myomectomy, or, in select cases, hysterectomy.

Choosing a path depends on symptoms, size and location of fibroids, fertility goals, and personal preference.

A 7-Day Energy Reset Plan (Repeat Weekly)

  • Day 1: Schedule labs (CBC, ferritin) and a visit to review options. Start a hydration goal (2–2.5 liters/day unless restricted).
  • Day 2: Build iron-friendly meals: add beans or lean beef plus a vitamin C source; separate coffee/tea from iron-rich meals by a couple of hours.
  • Day 3: Gentle 15-minute walk after two meals; 10 minutes of evening stretches with heat for cramps.
  • Day 4: Try a short guided breathing or mindfulness session (10 minutes). Note energy before/after.
  • Day 5: Strength basics: 2 sets of 8–10 reps (bodyweight squats, wall push-ups, glute bridges).
  • Day 6: Review supplements with your clinician. If approved for iron, begin as directed. Consider whether an herbal option is appropriate for you.
  • Day 7: Sleep tune-up: consistent bedtime, dark/cool room, limit screens 60 minutes before bed.

Bottom Line

Boosting energy with fibroids starts with fixing anemia, supporting sleep and stress resilience, and moving your body in sustainable ways. Some supplements may help, but safety and individualization matter. Partner with your clinician to create a plan that treats symptoms now and addresses fibroids long term.

References and Trusted Resources

  • U.S. Office on Women’s Health. Uterine Fibroids: Symptoms and Treatment. https://www.womenshealth.gov/a-z-topics/uterine-fibroids
  • NIH Office of Dietary Supplements. Iron Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer
  • CDC. Iron-Deficiency Anemia. https://www.cdc.gov/nutrition/micronutrient-malnutrition/ida
  • NIH National Center for Complementary and Integrative Health (NCCIH). Green Tea. https://www.nccih.nih.gov/health/green-tea
  • NIH LiverTox. Green Tea. https://www.ncbi.nlm.nih.gov/books/NBK547925/
  • NCCIH. Ashwagandha. https://www.nccih.nih.gov/health/ashwagandha
  • NCCIH. Yoga: What You Need To Know. https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
  • FDA. FDA approves first therapy for heavy menstrual bleeding associated with uterine fibroids (Oriahnn). https://www.fda.gov/news-events/press-announcements/fda-approves-first-therapy-heavy-menstrual-bleeding-associated-uterine-fibroids
  • FDA. FDA approves Myfembree for management of heavy menstrual bleeding associated with uterine fibroids. https://www.fda.gov/drugs/news-events-human-drugs/fda-approves-myfembree-management-heavy-menstrual-bleeding-associated-uterine-fibroids

Always consult your healthcare provider before starting or stopping any medication or supplement.

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