Nutritional Tips for Women Ages 30-60: Supporting Ovarian Health Naturally

Ovarian cysts and fibroids are common health concerns for women, especially between the ages of 30 and 60. While they can sometimes cause discomfort or disrupt daily life, taking steps to support your health through nutrition may help manage symptoms and promote hormonal balance.

Ovarian cysts can be found growing on the outside of the ovary, as well as pushing into the ovary itself. In both cases, pain and inflammation are common. The cyst itself is a fluid-filled sac which directs the body to feed it with more fluid and restricts blood circulation, which would help the cyst to dissolve. For these reasons, one with ovarian cysts is best to stay away from foods which are cold and phlegmatic (or damp); while enhancing foods that are warming, dry up dampness (including phlegm), and promote circulation.

From a Traditional Chinese Medicine (TCM) perspective, fibroids and cystic masses are often linked to patterns of dampness and blood stasis in the body. Dampness refers to an accumulation of fluids and phlegm that the body struggles to metabolize. This dampness can stagnate, creating a favorable environment for masses like fibroids to grow. Blood stasis, on the other hand, is a condition where the blood flow becomes sluggish or blocked, preventing the proper nourishment and detoxification of tissues. Addressing these conditions by drying dampness and increasing circulation helps to clear stagnation, reduce inflammation, and shrink fibroids or cystic masses. Enhancing circulation not only improves the delivery of nutrients but also ensures the removal of waste products that may contribute to the growth and maintenance of these masses.

Foods to Avoid (or Limit):

Foods Cold in Temperature:

• Actual cold foods such as icy smoothies, ice cream, and iced beverages.
• Plant fruits/herbs like peppermint, spearmint, cucumbers, and watermelon.
◦ These are all seasonal to the summer, and if it's the summer season, cystic growth is potentially less impacted by enjoying these as they naturally cool your body. However, if it isn’t in season, reconsider including these into your daily routine. • Raw vegetables may slow the metabolic system and be difficult for the body to digest. Over time, this may promote dampness to accumulate.
◦ Raw veggies are cooling and clearing, excellent as temperatures begin to and stay warm. In the winter months, lightly sautéed veggies would be a better approach.

Sweet Foods:

• Naturally damp-building, especially if the sweet source is purified sugar or processed food. • Foods with highly concentrated sweeteners.

Mucus-Forming Foods:

• Dairy, eggs, meat, lard, or butter. • Oily foods, including nuts and seeds, especially peanuts.

Foods to include that Dry Dampness and Increase Circulation:

Now this list is not that long. The key here is to have 3 of these ingredients to any 1 (to none) of the above. Of course, there are other food selections out there! Simply include some of these foods (and limit those above), and you’ll be moving in a more positive direction to alleviating ovarian cysts.

Foods That Dry Dampness:

• Rye, amaranth, corn, aduki beans. • Celery, lettuce, pumpkin, alfalfa, turnip, kohlrabi. • White pepper, raw honey. • Bitter herbs including chaparral, chamomile, pau d’arco. • Raw goat's milk usually does not contribute to damp conditions in the body.

Foods That Disperse Stagnant Blood:

• Turmeric, chives, garlic, vinegar, basil, peach seed. • Scallion, leek, ginger, chestnut, rosemary, cayenne, nutmeg. • Kohlrabi, eggplant, white pepper, aduki bean, sweet rice. • Spearmint, butter.

Decoction for Reabsorbing Tumors, Cysts, and Similar Growths:

• 1 part turmeric. • 1 ½ parts licorice root. • 4 parts cinnamon bark. • 5 parts peach seed.

Integrating Nutrients with Your Menstrual Cycle:

Before and During Menstruation:

• Iron and iodine should be abundant in the diet to replace blood lost in menses. These foods assist in building the blood: ◦ Vitamin C increases iron absorption. ◦ Most vegetables, tomatoes, citrus fruits, and most other fruits (used sparingly as they are very cooling). ◦ Most whole grains, spirulina (a common micro-algae). ◦ Legumes, cabbage, bell peppers, broccoli, sprouts, parsley, rose hip tea.

Foods Rich in Calcium and Zinc:

• Whole grains, legumes, seaweeds, dark greens.

Vitamin E for Blood Flow:

• Whole grains (especially wheat, rice, oats, quinoa). • The outer (more aged) leaves of cabbage, broccoli, cauliflower, sprouts, spinach, dandelion greens, carrot tops, and mint.

Final Thoughts

While nutrition is an important part of managing ovarian cysts and fibroids, it’s essential to combine these efforts with regular medical check-ups and a healthy lifestyle. Remember, every woman’s body is unique, so it may take some time to determine what works best for you. Start small, make gradual changes, and celebrate the steps you take toward better health.

If you’re looking for more personalized guidance, consider consulting a registered dietitian or healthcare provider experienced in women’s health.

Stay empowered, stay informed, and nourish your body every step of the way!