As anyone with fibroids knows, the symptoms of the condition can be challenging to manage. When you add hot weather that can intensify these symptoms into the mix, many women may feel like they’re in for a series of uncomfortable Summers. Thankfully, there are some simple ways to help alleviate some discomfort, and getting out to enjoy a little bit of sunshine can be good for elevating your mood and levels of Vitamin D – something that many women with fibroids are deficient in[1] .
In this article we’re looking into how heat can exacerbate certain fibroid symptoms and some tips to manage these so you can make the most of your summer holidays.
Get More Water in to Avoid Dehydration and Poor Blood Flow
Summer heat can cause you to sweat more, leading to dehydration if you’re not careful to replenish the water in your body. Dehydration can cause the blood to thicken, leading to poor circulation, which for women with fibroids can mean increased pelvic pain and discomfort. Ensuring adequate water intake can help mitigate some of the pain and discomfort associated with fibroids [2]. The European Food Safety Authority (EFSA) recommends women drink between 1.5 to 2 litres of water per day but notes that this intake should be increased in hot weather or when engaging in physical activities. Some extra hydration can also be taken in by enjoying water-rich fruits like watermelon or drinking herbal teas.
Manage Heat Induced Stress to Keep Hormone Levels in Check
The exact causes of fibroids are still unknown, but we do know that the hormones oestrogen and progesterone play a role in the condition and can affect fibroid growth[3]. Heat-induced stress can elevate cortisol levels (another hormone that helps to regulate our stress response and other functions in the body). Too much cortisol can in turn disrupt the balance of oestrogen and progesterone[4]. Since fibroids are highly sensitive to oestrogen particularly, it’s important to find ways to manage stress responses in the body to avoid exacerbating symptoms like heavy menstrual bleeding and pelvic pressure. Try to stay indoors during the hottest parts of the day, or if you need to be outside, seek shade and wear loose, breathable clothing.
Exercise is Beneficial, but Stay Cool and Get Adequate Rest
Summer often encourages us to get out and engage in more physical activity like outdoor sports and exercises. While moderate exercise is beneficial for managing stress, fibroid symptoms and our overall health, it’s important not to overdo it. Excessive physical activity in hot weather can lead to overheating and increased physical stress which can result in more severe pelvic pain and discomfort[5]. Balancing activity levels and ensuring adequate rest and hydration during physical activities can help manage these symptoms more effectively. You could also consider swimming as an option to get the benefits of exercise without overheating your body.
Create a Cool Environment to Avoid Disruptions to Your Sleeping Pattern
Heat can disrupt sleep patterns[6], which can dysregulate the body’s stress response system, leading to elevated levels of cortisol, which as discussed above, can have an impact on oestrogen and progesterone levels. Compounding the problem is the fact that when people are tired, their pain thresholds tend to be lower[7], making fibroid symptoms that much harder to deal with. Managing stress through relaxation techniques and ensuring a cool, comfortable sleeping environment can help mitigate these effects. Make sure the room where you sleep at night is well ventilated and consider using a fan or air-conditioning if you find the heat is keeping you up at night.
Summary: Stay Cool, Calm and Hydrated for a More Comfortable Summer
By understanding how summer heat can impact uterine fibroid symptoms and taking proactive measures, we can better manage the condition to enjoy a more comfortable season. These include simply getting enough hydration relative to the weather and our level of activity, being mindful of not overdoing exercise in the heat or staying unprotected during the peak period of the day, dressing in breathable clothing, and making sure our sleeping environment is conducive to getting a good night’s rest during the hotter months.
