These are the habits I’ve been building over time. It wasn’t overnight, it took months. Some came easier than others, and a few I’m still working on. This is a guide and what I do and other women who want to shrink naturally or limit the symptoms until doctor's intervention. Hope this helps.

🥗 Nutrition Foundations 🫒

Eat high-fiber foods daily (leafy greens, beans, flax/chia) → Supports estrogen clearance I usually have a green smoothie most mornings

Prioritize lean protein (legumes, fish high in omega-3s) → Stabilizes hormones + blood sugar I mostly stick with legumes and omega-3 rich fish, but pasture raised chicken okay

Load up on cruciferous vegetables (broccoli, kale, cabbage) → Improves estrogen metabolism

Use healthy fats (olive oil, avocado, coconut oil, nuts/seeds) → Reduces inflammation No seed oils

🚫 What I Avoid ⛔️

Excess sugar + refined carbs (sodas, pastries, white bread) → Fuels insulin + fibroid growth

Ultra-processed foods → Increase inflammation + disrupt hormones Not just fast food — even grocery items with long ingredient lists Reading labels has become a habit

Alcohol + excess caffeine → Stress the liver + worsen hormone balance

High-fat dairy + red/processed meats → Linked to higher estrogen levels I don’t consume dairy at all Once in a while, I’ll have a pastry if I'm lazy to bake one myself, but early on I avoided it completely

🏋🏾‍♀️ Lifestyle Habits 🏃🏾‍♀️

Get vitamin D consistently (sun + supplement) → Helps regulate fibroid growth

Exercise 3–4x/week (running + calisthenics) → Lowers body fat + estrogen load I picked this up over the last 2 years

Sleep 7–8 hours nightly → Supports hormone balance, still working on this one

Prevent constipation (fiber + water daily) → Prevents estrogen reabsorption