Uterine fibroids and anemia
Heavy bleeding, pain, overlap with PMDD, and what happens when you add iron to the mix?
It’s estimated 2/3 women will have uterine fibroids by age 50, and fibroids are the leading cause of the recommendation for hysterectomy.
If you have or treat uterine fibroids, you know what a confusing and difficult situation it is.
Looking at the research through a quantum lens, I see a few huge areas for potential noninvasive strategies to reduce the likelihood of getting uterine fibroids, increase the likelihood of slowing or reversing their growth, and for generally supporting wellbeing for women who have fibroids.
The preventable risk factors for uterine fibroids with particularly “quantum” possibilities for intervention: inadequate time outdoors, inadequate darkness, inadequate movement, and too many endocrine disrupting chemicals.
This post is grouped with my Quantum Anemia Theories series because heavy bleeding can lead to an anemia diagnosis.
Here are strategies that may help alongside your other efforts to improve the condition.
Two main supports with the potential to support cases of uterine fibroids:
Circadian rhythm support to optimize endogenous melatonin1: Increase safe solar exposure (1-2 hours per day) / Increase time in real darkness (under 1 lux) overnight (maintenance level for most people is about 10 hours)
Decrease exposure to endocrine disrupting chemicals (EDCs)
Higher exposure to sunlight is correlated to lower incidence of uterine fibroids
The research shows women spending more than 1 hour outdoors per day have lower incidence of uterine fibroids2.
Women who do not sit still for more than two hours at a time also have a lower risk of uterine fibroids3.
These two habits can easily be stacked into a daily practice of taking a postprandial walk outdoors.
In other words, a 10-30 minute outdoor walk after breakfast, lunch, and dinner could potentially reduce risk and severity of uterine fibroids.
Higher exposure to endocrine disrupting chemicals (EDCs) is correlated with uterine fibroids
The preventative solution? Embrace the “clean girl” aesthetic.
Diluted vinegar hair rinses and natural moisturizers based on tallow or other real ingredients instead of toxic synthetic chemicals4.
Naked nails.
No lashes.
Replace cosmetic illusion with your natural beauty.
Disrupted antioxidant systems are associated with uterine fibroids
You don’t have to understand oxidative stress to conquer it.
Uterine fibroids are associated with impaired antioxidant systems5.
While dietary antioxidants show mixed results, the body’s own antioxidant systems are on-site and uniquely beneficial.
To support antioxidants like melatonin, glutathione, and bilirubin, it’s imperative to stabilize and strengthen the circadian rhythm:
Here are key considerations for stabilizing and strengthening circadian rhythms in fibroids:
A high protein breakfast anchors the peripheral clocks and the circadian rhythm of the microbiome
Morning daylight exposure and nighttime darkness entrain the primary circadian clocks
Evening environment under 10 lux and sleep environment under 1 lux allows melatonin—key for remodeling the collagen in the fibroids without damaging uterine tissues
If you are new to circadian health, I recommend starting with the evening routine because it can help you sleep better and wake up refreshed enough to catch morning sunlight and have an appetite for breakfast.
Fibroids and anemia
If you have fibroids (or any other condition contributing to heavy periods), I bet you have been recommended iron infusions.
Here’s a trio of posts that may be helpful:
IV Iron, Vitamin D, Hypophosphatemia: Questions to help you make a treatment decision
You may have been recommended intravenous iron if you are low ferritin in pregnancy, postpartum, or preconception or if you have anemia that doesn’t respond to other interventions.
How circadian rhythms affect your period (And how morning light reversed Rachel’s PMDD)
“I wouldn’t wish PMDD on anybody, but I’m profoundly thankful for my journey.” ~Rachel den Otter, founder of 5th Vital Nutrition
Importance of the female circadian rhythm
Dear social media influencers: please stop saying women don’t have a 24 hour cycle.
Summary of uterine fibroids lifestyle based approaches:
The research clearly shows lifestyle habits from time outdoors to diet to use of cosmetics and level of activity can all influence the progression of uterine fibroids.
More time outside (aim for 1-2 hours, and it doesn’t have to be in direct sunlight).
More physical activity (walk after each meal).
More nutrition (front-load your meals earlier in the day so you can fast overnight).
More darkness (shut off the overhead lights, use warm orange lamps or wear blue blocking glasses if you can’t control the environment).
Fewer cosmetics products and fewer cosmetic treatments (find natural alternatives).
The problem from a prescriptive mindset is that suggesting a medication or surgery is considered helpful, but suggesting someone might improve their condition by stopping dying their hair and painting their fingernails or by starting to take morning walks seriously is considered rude.
As a doula, I don’t diagnose or prescribe (and I hope no one finds this post rude).
The content of this post is meant for informational purposes only, and I encourage you to discuss this with your qualified healthcare provider to integrate any lifestyle changes you want to make with your existing treatment plan.
Updates from Nikko:
I have a couple of open spots for 1-1 wellness doula and business doula support
Pilot research program is open—if you want to learn how to structure your practice so you can publish your results professionally, email me at: nikko@iaqb.foundation
My shared Research Library has crossed over 1100+ citations! login if you are a member, or join here
If you’ve ever wanted to hand a skeptical provider a real citation, or build a client handout that actually holds up, I’ve already created the tool for it. The Circadian and Quantum Research Library gives you lifetime access to 1,100+ peer-reviewed sources curated across circadian biology, iron metabolism, mitochondrial function, and perinatal physiology, organized in Zotero so you can search, cite, and share from anywhere. One-time access, $97. (already a member? login here).
Lin, P., Tung, Y., Chen, H., Chiang, Y., Hong, H., Huang, K., Hsu, S., Huang, T., & Hsia, S. (2020). Melatonin activates cell death programs for the suppression of uterine leiomyoma cell proliferation. Journal of Pineal Research, 68(1), e12620. https://doi.org/10.1111/jpi.12620
Baird, D. D., Hill, M. C., Schectman, J. M., & Hollis, B. W. (2013). Vitamin D and the Risk of Uterine Fibroids: Epidemiology, 24(3), 447–453. https://doi.org/10.1097/EDE.0b013e31828acca0
Sun, Y., Han, X., Hou, Z., Deng, H., Cheng, N., Zhang, N., Zhang, J., Li, Y., Wang, Q., Yin, J., & Meng, Q. (2023). Association between leisure sedentary behaviour and uterine fibroids in non-menopausal women: a population-based study. BMJ Open, 13(12), e073592. https://doi.org/10.1136/bmjopen-2023-073592
Katz, T. A., Yang, Q., Treviño, L. S., Walker, C. L., & Al-Hendy, A. (2016). Endocrine-disrupting chemicals and uterine fibroids. Fertility and Sterility, 106(4), 967–977. https://doi.org/10.1016/j.fertnstert.2016.08.023
AlAshqar, A., Lulseged, B., Mason-Otey, A., Liang, J., Begum, U. A. M., Afrin, S., & Borahay, M. A. (2023). Oxidative Stress and Antioxidants in Uterine Fibroids: Pathophysiology and Clinical Implications. Antioxidants, 12(4), 807. https://doi.org/10.3390/antiox12040807
Wow, Nikko, thank you so much for writing this article. So many women in my family have had fibroids, including some very severe ones that have caused pregnancy complications. I'm so comforted to learn about these natural lifestyle strategies for fibroid prevention. Thank you for your amazing work. I truly appreciate it! I will never consider your writing as rude. In fact, I find it very empowering and encouraging. Your writing really gives me hope!
Loved this as you know one of my fave things to focus on ! One thing I notice constantly living on the Canadian prairies:
Women who move here from places with year-round UV exposure Southeast Asia, parts of Africa, Central America, often tell me their cycles change dramatically after a few winters here.
And honestly… it makes sense.
The sun here is very different.
So when I see studies showing higher sunlight exposure associated with lower uterine fibroid incidence, I pay attention.
Not because sunlight is a magical cure-all.
Because humans are environmental beings.
The body expects certain seasonal signals.
When those signals disappear for long stretches, physiology changes.
Living this far north is beautiful.
But it asks more from the system than most modern health conversations acknowledge.
Especially for women.
(And yes… prairie summer feels borderline supernatural once your system adapts properly.)
Thanks for this piece ✨️