Have you ever wondered why uterine fibroids are so common among women, especially Black women? And could the stress we carry every day be playing a role in our hormonal health?
Chronic stress doesn't just affect our mood, sleep, or energy. It can also disrupt our body's stress response, influence hormone activity, and contribute to inflammation, all of which may affect our long-term health.
When it comes to uterine fibroids, this connection deserves our attention. Fibroids are noncancerous growths that develop in or around the uterus. They are especially common among Black women, who often develop them at younger ages and experience more severe symptoms.
While estrogen, progesterone, genetics, and other factors play important roles in fibroid growth, researchers are also exploring how long-term stress and changes in stress hormones, such as cortisol, may influence fibroid development.
Here's the important question: Could protecting our bodies from chronic stress also be part of supporting better hormonal and reproductive health?
Let's begin by exploring some important facts about fibroids and some practical strategies to address them.
Chronic Stress
Chronic stress of any kind (e.g., psychological, emotional, biological, environmental, etc.) is a major component to all chronic and health issues. Relative to fibroids, chronic stress undermines maintaining hormonal balance, which is known to be one of the causes for fibrosis since cortisol levels will always be high in that state. I’ll be addressing this a bit deeper later.
Fibroid Facts
Uterine fibroids are noncancerous uterine tumors that can cause severe symptoms (e.g., abdominal and pelvic pain, fatigue, heavy bleeding, impaired pregnancy, etc.).
Uterine fibroids are the most common gynecological diagnosis; up to 70% to 80% of women may develop fibroids by age 50 years, with 30% to 40% experiencing clinically significant disease.
Black, Hispanic, and Asian women have higher rates of fibroid diagnosis; with Black and Hispanic women having elevated rates of diagnosis.
Black women develop fibroids at younger ages, have a larger number of fibroids, and experience more severe symptoms than White women.
Traditionally, medical intervention is delayed until advanced stages resulting in invasive surgeries (e.g., hysterectomy or myomectomy).
Fibroid Risk Factors & Causes
Research studies have identified multiple causes for Uterine fibroids; they include:
Race
Age
BMI (Body Mass Index) --- overweight
Hypertension (High Blood Pressure)
Micronutrient deficiency
Poor diet & nutrition
High/ chronic stress
Hormone (estrogen and progesterone) imbalance
Growth hormones
Genetic mutations
Exposure to endocrine-disrupting chemicals (e.g., BPA, phthalates, pesticides)
How You Can Help Yourself
Minimize stress in your life – We Black people carry the highest level of stress than any other race in the world. Here in the US, the impact and effects of stress on Black health is alarming. Prolonged heightened state of stress keeps your cortisol at high levels which in turn impacts your hormones, digestion, sleep, immune system, and more.
Sleep – Get 7-9 hours of quality sleep nightly (bed at 10PM/ wake at 6AM); this will help with multiple body functions including brining your cortisol level down.
Movement – Perform moderate to high intensity exercise 3 times a week; this helps in not only maintaining healthy body weight but also with digestion, stress management, and overall vitality.
Outdoors – Hang out in nature and get such exposure.
Fibroid Nutrition Intervention
In addition to the previously mentioned lifestyle interventions, clinical research shows the following nutritional support to be beneficial in preventing/reducing fibroids.
Whole foods (e.g., green leafy vegetables, colorful variety of fruits & veggies, whole grains, nuts and seeds, health fats – avocado oil & olive oil), lean meats, and fatty fish (salmon, mackerel, sardines, etc.).
Leafy greens (e.g., kale, spinach, collard greens, and Swiss chard) are high in essential vitamins, minerals, and contain high levels of antioxidants. These nutrients work together to combat inflammation in the body.
Cruciferous vegetables (e.g., broccoli and cauliflower) have a natural compound called indoles, which have been found to help balance estrogen levels and can potentially inhibit the growth of fibroids.
Carrots are rich in beta-carotene and vitamin A which makes it anti-inflammatory and supportive in maintaining healthy tissues throughout the body.
Sweet potatoes are high in dietary fiber, essential vitamins, antioxidants, and plays a role in regulating hormone levels and potentially prevent fibroid growth.
Bell peppers are rich in vitamin C and support the immune system.
Fruits are known to be rich in antioxidants and phytochemicals, which have anti-inflammatory properties. A diet high in fruits can contribute to a reduced risk of fibroids.
Berries (e.g., strawberries, raspberries, blackberries, and blueberries) are rich in antioxidants, anti-inflammatory compounds, and help reduce oxidative stress and reduce inflammation in the body.
Citrus fruits (e.g., oranges, grapefruits, and lemons) are high vitamin C content and support the immune system. They contain flavonoids and have the potential to help prevent the growth of fibroids by reducing oxidative stress and inflammation in the body.
Apples are high in dietary fiber and support healthy digestion and regulate hormone levels in the body. Apples also contain antioxidants which combat oxidative stress and reduce inflammation.
Pineapple is rich in bromelain, an enzyme with anti-inflammatory properties. Bromelain has been associated with reducing inflammation; it protects the body against oxidative stress and potentially prevents fibroid growth.
Kiwi is rich in vitamin C, antioxidants, and contains enzymes, such as actinidin, that have the ability to break down fibrin, a protein that is involved in blood clotting and can contribute to the growth.
Green tea (caffeine-free) is rich in polyphenols like catechins, particularly epigallocatechin gallate (EGCG), which has been studied for its anti-inflammatory, antioxidant, and anti-cancer properties. EGCG suppresses the expression of proteins related to cell proliferation and survival. Some studies suggest that drinking green tea on a full stomach may prevent uterine fibroids.
Lean meats (e.g., skinless chicken, egg whites, duck, turkey, geese, guinea fowl, and quail) are high-quality protein, essential amino acids, and various nutrients while being lower in fat compared to other meat sources and supports a balanced healthy diet.
Fish (e.g., salmon, mackerel, and sardines) are high quality protein, rich in omega-3 fatty acids, and have anti-inflammatory properties. They are also a good source of vitamins (e.g., vitamins D and B), and minerals (e.g., iron and magnesium).
Seeds and nuts (e.g., flaxseed, chia seeds, walnuts) are high in omega-3 fatty acids which are anti-inflammatory to reduce inflammation in the body.
Drink water (non-tap) – The amount of water you drink daily should be half your body weight (in ounces) to support hydration, detoxification, kidney function, and more.
Supplements to support your nutrition - Vitamin D (600 IU/day), Iron (18 mg/day for ages 19-50 & 8 mg/day for ages 51 and older), and green tea extract (800 mg/day)
Maintain healthy digestion - Herbs such as milk thistle, green tea, and dandelion root support the liver (you can find them in pill form)
Maintain good detoxification - Herbs like celery root, and parsley support the kidney (you can find them in pill form)
Maintain healthy and consistent bowel movements – Aside from high fiber food, chia seeds, psyllium husk, and senna leaf tea help support good bowel movements
STOP OR DRASTICALLY REDUCE alcohol and caffeine use, eating processed foods (e.g. high carbs, sugar, sodium, fats), high fat dairy products, and red meat. They are inflammatory, oxidative, malnourishing, and not supportive to preventing/reducing fibroid growth.
Conclusion
Are you interested is nutrition support to address the underlining impact of chronic stress on your health and wellness? Connect with us to start today.
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