Role of Exercise and Yoga in Managing Uterine Fibroids

Continuing our series on how to manage uterine fibroids naturally, next in line is the role of exercise and yoga. Any physical activity plays a huge role in overall good health and most importantly mitigating symptoms related to this relatively common gynecological disorder. 

Exercise itself, as part of other lifestyle modifications, forms the mainstay for women's health  and wellness apart from medical interventions and alternative therapies.

The blog explains the various benefits of exercise and yoga that women can do to relieve them from suffering due to uterine fibroids. It also shares some helpful tips on how to include physical activities in your  routine. 

Role of Physical Activity in the Management of Uterine Fibroids 

Uterine fibroids are noncancerous tumors that grow in and around the uterine wall, often causing quite uncomfortable symptoms.

• Although exercise will not give any benefits in shrinking them, it has an important role in mitigating their symptoms and improving their quality of life.
• Regular physical activity will help to balance hormones, improve circulation,  decrease stress levels, and support weight management, all of these factors can alleviate fibroid symptoms and improve overall health.
• Exercising will increase energy levels, improve one's mood, and enhance the quality of sleep. This makes it an important part of your overall fibroid management strategy. 

Benefits of Exercise and Yoga for Uterine Fibroids 

1. Aids in Hormonal Balance 

• Incorporating regular exercise and yoga practice keeps the level of hormones, like estrogen and  progesterone, at optimum levels so that they do not trigger the development of fibroid.
• Physical activity eases symptoms like heavy bleeding and pain associated with uterine fibroids. 

2. Improves Blood Circulation 

• Exercise and yoga both increase blood flow to all parts of the body, including the pelvic area. 
• Improved blood circulation can reduce menstrual cramps and pelvic pain by delivering oxygen and nutrients to tissues while also helping to remove metabolic waste products. 

3. Reduces Stress and Anxiety

• Chronic stress can increase fibroid symptoms and also offset hormonal balance.
• Exercise, and particularly yoga, works as a natural stress reliever due to induced endorphins in the body,  inducing relaxation through breathing and meditation procedures.
• Getting involved in those activities may reduce stress, which often eases emotional pain caused by fibroids. 

4. Supports Weight Management 

• Maintaining a healthy weight is important in the management of fibroid symptoms, wherein obesity has been associated with an increased risk for the development and severity of growth of these benign tumors.
• Regular exercise will support weight management through a balanced diet that reduces the production of excess estrogen, contributing to the growth of fibroids. 

5. Enhances Overall Health 

• The practice of regular physical activities and yogic exercises can generally improve health by promoting cardiovascular fitness, developing muscular tone and flexibility, and enhancing the functioning of the immune system.
• With regular exercise, women can expect to feel an increase in energy levels, improved sleep, and an enhanced sense of well-being throughout their lives while suffering from uterine fibroids. 

Types of Exercise Beneficial for Uterine Fibroids 

1. Cardiovascular Exercise 

• Brisk walking, jogging, cycling, swimming, and dancing are great cardio exercises.
• Aim for any of these moderate-intensity aerobic activities per week as per your interest. 

2. Strength Training 

• Weightlifting, yoga, Pilates, or bodyweight exercises come under the category of strength  training.
• Focus on exercises that engage the core, lower back, and pelvic floor muscles to gradually strengthen the pelvic floor muscles. 

3. Flexibility and Stretching 

• Stretching exercises, yoga, and Tai Chi can improve flexibility, relieve muscle tension, and promote relaxation, which can help alleviate pelvic discomfort and improve range of motion. 

Recommended Yoga Poses for Uterine Fibroids

1. Supta Baddha Konasana (Reclining Bound Angle Pose): This restorative pose makes an  opening of the hips and groin, leading to relaxation and improving blood flow towards the  pelvic region. 
2. Bharadvajasana (Bharadvaja's Twist): Gentle twists like Bharadvajasana work on stimulating  digestion, easing tension from the back, and improving flexibility of the spine and pelvic areas. 
3. Setu Bandhasana (Bridge Pose): This pose engages and strengthens the pelvic floor muscle  band, enhances core stability, and stimulates blood circulation to the pelvic organs. 
4. Adho Mukha Svanasana ( Downward-Facing Dog Pose ): This pose stretches the spine,  shoulders, and hamstrings, in addition to increasing blood flow into the pelvis. 
5. Malasana (Garland Pose): Garland Pose reverberates in the opening of the hips and groin,  and that brings relaxation and a decrease in tension within the pelvic region to this person. 
6. Viparita Karani (Legs Up The Wall Pose): This restorative pose brings enhanced circulation together with leisure to help soothe pelvic discomfort. 
7. Ustrasana (Camel Pose): It stretches the abdominal and chest area, hence increasing flexibility, and improving digestion, and blood circulation to various parts of the body. 
8. Pranayama and Meditation: Breathing exercises and methods of meditation are practices to ensure the reduction of stress and other cardiovascular disorders and to ensure emotional well-being. Practices like diaphragmatic breathing and mindfulness meditation help women with fibroids gain internal peace and strength. 

The following yoga asanas help by relaxing, improving circulation, and keeping up pelvic health, and hence help in relieving their symptoms.

However, it is crucial to practice under the guidance of a qualified yoga instructor for the best results, especially in case of specific health concerns. It's an excellent way to relax deeply and engage in some passive stretches that will most definitely make women suffering from fibroids feel relaxed and detoxified around the  pelvic area.

Exercise and Yoga Guidelines for Women with Uterine Fibroids

• Introduce small amounts of low-impact activity and build up the intensity over some  time. 
• Find activities that are especially enjoyable to you so that you will incorporate them into  your life. 
• Keep yourself well-hydrated, and eat a good amount of nutrient-dense food. • Pace and modify activities as needed based on your body's response. If your symptoms  worsen, then there might be a need to slow down. 

Integrating Exercise and Yoga into Your Fibroid Management Plan 

• Consult with your healthcare providers before starting or changing any new regimen. • Build a well-balanced routine that includes aerobic, strength-building, and flexibility  exercises.  
• Add some stress-reducing activities, such as yoga, meditation, and breathing exercises. • Keep track of progress with a journal or fitness app. 

Uterine Fibroids Management Guide

Here is the 5 Steps Complete Guide for Management of Uterine Fibroids.

Conclusion 

Exercise and yoga offer holistic approaches to managing uterine fibroids by promoting stress  reduction, improving circulation, supporting hormonal balance, and enhancing pelvic health.  Incorporating regular physical activity and yoga into your lifestyle can empower you to take  an active role in your health and well-being, complementing medical treatments with mindful  movement and relaxation practices. 

 

In our ongoing health series, we continue to explore diverse strategies and solutions that  empower women to make informed decisions about their health and well-being. Embrace the  benefits of exercise and yoga as part of your journey toward living well with uterine fibroids. 

 

Check 5 Steps Complete Guide for Management of Uterine Fibroids which can help in effectively alleviate symptoms and enhance overall well-being.

References: 

1. https://www.thebump.com/a/fertility-yoga-moves 
2. https://lupinepublishers.com/reproductive-medicine-journal/fulltext/an-overall-review-on-the treatment-of-uterine-fibroid-by-yoga.ID.000140.php
3. https://www.healthline.com/health/womens-health/uterine-fibroids-exercises-to-try#recommendations