Missing Out on Life? How Fibroids Quietly Steal Joy—and How to Fight Back Naturally

September 10, 2025

Missing Out on Life? How Fibroids Quietly Steal Joy—and How to Fight Back Naturally

If heavy periods, pelvic pressure, and fatigue are forcing you to cancel plans or power through pain, uterine fibroids could be the reason. These benign (noncancerous) growths in the uterus are common—most people with a uterus will develop them by age 50—and they can erode quality of life in quiet, persistent ways. The good news: while not every fibroid needs surgery or medication, there are evidence-informed, natural steps that may help you manage symptoms and feel more in control. Here’s what to know—and how to take action safely.

What are fibroids, and why do they steal joy?

Fibroids are muscular growths that develop in the wall of the uterus. Many cause no symptoms. When they do, the most common are:

Heavy or prolonged menstrual bleeding
Pelvic pressure or pain
Frequent urination or constipation (from pressure on the bladder or bowel)
Pain with intercourse
Low energy from iron-deficiency anemia

Fibroids are especially common and often more severe in Black women, who also tend to develop them earlier. While fibroids are benign, the day-to-day impact—missed work, canceled outings, worry about bleeding through clothing—can be profound.

Are you at risk?

Age (30s–40s), family history, and hormonal factors play a role. Higher body weight is associated with greater fibroid risk, likely due to estrogen metabolism. Having children and reaching menopause generally lower risk. An accurate diagnosis typically involves a pelvic exam and ultrasound; MRI may be used for planning treatment.

Natural ways to fight back—what the evidence says

No supplement or diet cures fibroids. But several lifestyle strategies have supportive evidence for easing symptoms, improving overall health, and—based on early research—possibly slowing growth in some people. Always talk with your clinician before starting any supplement, especially if you are pregnant, trying to conceive, or on prescription medications.

1) Rebuild iron and energy (if you bleed heavily)

Heavy menstrual bleeding can deplete iron, leading to fatigue, shortness of breath, headaches, and brain fog. Ask your clinician about checking ferritin and hemoglobin. Helpful steps include:

Eating iron-rich foods (lean red meat, poultry, seafood, beans, lentils, tofu, spinach, fortified cereals) plus vitamin C–rich foods to aid absorption.
Considering an iron supplement if prescribed; follow dosing guidance to avoid side effects and iron overload.

Restoring iron can lift energy quickly, even before other fibroid treatments take effect.

2) Vitamin D: check your levels

Low vitamin D has been linked to a higher likelihood of fibroids in observational studies, and small early trials suggest supplementation might slow growth in some people who are deficient. Ask for a blood test and discuss whether supplementation is appropriate for you. General tips:

Food sources include fatty fish, fortified milk and plant milks, and eggs; safe sun exposure may help depending on your skin tone and location.
If your clinician recommends a supplement, use evidence-based doses and recheck levels; avoid “megadoses” unless medically indicated.

3) Consider green tea extract (EGCG)—with caution

A small randomized, placebo-controlled study found that epigallocatechin gallate (EGCG), a concentrated green tea extract, reduced fibroid volume and improved symptom scores over several months. While promising, the evidence is still limited and not all products are equivalent.

Discuss EGCG with your clinician, especially if you have liver disease, take other medications, or are pregnant or breastfeeding.
If you proceed, choose a product from a reputable brand with third-party testing (for example, USP Verified) and stop if you develop symptoms such as dark urine, abdominal pain, or jaundice.

4) Nutrition patterns that support hormone balance

Research suggests that overall dietary patterns matter more than any single food. A plant-forward approach may help—with benefits for weight, blood sugar, and inflammation:

Emphasize vegetables, fruits, legumes, whole grains, nuts, and seeds.
Choose lean proteins and fatty fish; limit processed meats and excess added sugars.
Prioritize fiber to support healthy estrogen metabolism via the gut.
Limit alcohol, which can worsen bleeding for some and adds calories with no nutrient benefit.

While diet alone won’t shrink established fibroids, many people report less bloating and steadier energy with these changes.

5) Move your body—and manage weight gradually

Regular physical activity improves cramps, mood, sleep, and weight management. Because higher body weight is linked to fibroid risk, aiming for a healthy weight over time may help decrease symptom burden and make future treatments safer if you need them. Start where you are—walking counts—and build toward at least 150 minutes of moderate activity plus two strength sessions weekly if your clinician agrees.

6) Ease pain and heavy days at home

Heat therapy (heating pad or warm bath) relaxes uterine muscle and can reduce cramps.
Over-the-counter NSAIDs (such as ibuprofen or naproxen) can reduce menstrual pain and may lessen bleeding modestly. Use only as directed, take with food, and ask your clinician first if you have kidney, stomach, heart, or bleeding conditions or take blood thinners.
Track cycles with an app or calendar; planning for heavier days reduces stress.

7) Be mindful of environmental exposures

Emerging research is exploring links between certain endocrine-disrupting chemicals (for example, some phthalates) and fibroid risk. While data are not definitive, practical steps include using fragrance-free products when possible, avoiding heating food in certain plastics, and ventilating well when using solvents.

When natural steps aren’t enough

Natural care can make a meaningful difference, but it’s not a substitute for medical evaluation—especially if symptoms are severe. Talk with your clinician if you experience:

Soaking through a pad or tampon every hour for several hours
Passing clots larger than a quarter
Lightheadedness, chest palpitations, or shortness of breath
Severe pelvic pain, fever, or pain with urination
Trouble getting pregnant or repeated pregnancy loss

Medical options range from watchful waiting and nonhormonal medicines to uterine-sparing procedures. Depending on your needs and goals (including fertility), your clinician may discuss:

Hormone-based options (for example, levonorgestrel IUD, combined pills) for bleeding control
Prescription nonhormonal options like tranexamic acid for heavy periods
Newer FDA-approved oral medications (combination regimens containing GnRH antagonists) that reduce heavy menstrual bleeding due to fibroids
Procedures such as uterine artery embolization, MRI-guided focused ultrasound, myomectomy, or, when appropriate, hysterectomy

The best plan is individualized and may combine several approaches over time.

Bottom line: reclaim your days

You’re not imagining it—fibroids can quietly drain joy. Small, consistent changes—replenishing iron, optimizing vitamin D, considering EGCG with medical guidance, eating more plants, moving regularly, and smart symptom relief—can help you feel better now and prepare you for any future treatments you choose. Partner with a trusted clinician, track your symptoms, and don’t settle for a life on pause.

This article is for educational purposes and does not replace personalized medical advice. Always consult your healthcare professional about diagnosis and treatment options.