Natural Solutions for Heavy Bleeding

Heavy menstrual bleeding, or menorrhagia, is something many people endure, yet it’s often dismissed or misunderstood. If you find yourself soaking through products, passing large clots, or feeling exhausted during your cycle, it’s time to dig deeper. Heavy bleeding isn’t random—it’s your body’s way of signalling an imbalance. The good news? By identifying root causes and addressing them naturally, you can support your body’s healing and feel empowered in the process.

Let’s explore what might be contributing to heavy bleeding and how you can approach it holistically.

What could be causing heavy bleeding?

1. Hormonal imbalances

Hormones like estrogen and progesterone are key regulators of your cycle. When estrogen levels are too high relative to progesterone (estrogen dominance), the uterine lining can thicken excessively, causing heavy bleeding. This imbalance might arise due to:

• Stress, which suppresses progesterone production
• Poor liver detoxification, which affects how estrogen is metabolized
• Exposure to xenoestrogens (environmental toxins found in plastics, personal care products, and pesticides)

2. Inflammation

Chronic inflammation can worsen menstrual symptoms by disrupting prostaglandins—compounds that regulate uterine contractions. This can lead to heavier flow and more cramping.

Inflammation often stems from:

• A poor diet high in sugar or processed foods
• Gut dysbiosis (an imbalance in your gut microbiome)
• Autoimmune conditions or unresolved stress

3. Nutrient deficiencies

Certain nutrients play critical roles in menstrual health, and deficiencies can contribute to heavy bleeding:

• Calcium D-Glucarate: Supports the liver in detoxifying excess estrogen
• Iron: Heavy bleeding depletes iron, leading to fatigue and worsening flow
• Magnesium: Helps relax uterine muscles and reduce cramping
• Vitamin C: Strengthens blood vessels and aids iron absorption
• B Vitamins: Especially B6, which supports progesterone production

4. Underlying conditions

Heavy bleeding may point to specific health conditions, including:

• Endometriosis: Uterine tissue growing outside the uterus
• Fibroids: Non-cancerous growths in the uterus
• Polycystic Ovary Syndrome (PCOS): Hormonal imbalances leading to irregular cycles
• Thyroid Disorders: Both hypo- and hyperthyroidism can impact your cycle

5. Gut health and the microbiome

The gut microbiome plays a surprising role in managing estrogen levels. Specific gut bacteria, collectively called the estrobolome, help metabolize estrogen. When this balance is disrupted, estrogen levels can rise, contributing to heavy bleeding.

How to address heavy bleeding naturally

Taking a holistic approach to heavy bleeding means focusing on nutrition, lifestyle changes, and targeted supplements.

Here are natural strategies to consider:

1. Support your liver and hormones

Your liver is responsible for breaking down and detoxifying excess hormones. You can support it by:

• Incorporating broccoli sprouts, which contain sulforaphane, a powerful compound that helps detoxify estrogen
• Adding a raw carrot salad to your daily routine. The unique fibers in raw carrots bind to excess estrogen and help eliminate it
• Drinking plenty of water and starting your morning with warm lemon water to stimulate liver function

2. Reduce inflammation

An anti-inflammatory diet can do wonders for heavy bleeding.

Focus on:

• Leafy greens, cruciferous vegetables (broccoli, kale, cauliflower), and berries
• Healthy fats like avocados, nuts, seeds, and omega-3-rich fish
• Spices like turmeric and ginger, which combat inflammation

3. Balance your gut microbiome

• Add fermented foods like sauerkraut, kimchi, or yogurt for probiotics
• Consider a probiotic supplement to restore bacterial balance
• Increase fiber intake with vegetables, fruits, and seeds to support estrogen elimination through your stool

4. Add targeted supplements

• Calcium D-Glucarate: Helps your liver metabolize and remove excess estrogen
• Magnesium Glycinate: Reduces cramping and supports hormonal balance
• Iron: If you’re deficient, choose a gentle form like ferrous bisglycinate. Pair it with vitamin C for absorption
• Vitex (Chasteberry): A powerful herb that regulates hormones by supporting progesterone production
• Omega-3 Fatty Acids: Found in fish oil, these reduce inflammation and regulate prostaglandins

5. Practice mindful movement

• Gentle movement like yoga or walking improves circulation and reduces stress
• Stress reduction is crucial, as cortisol imbalances can worsen hormonal disruptions

6. Stay consistent with self-care

• Try meditation or breath work to calm your nervous system
• Use a heating pad or warm bath to soothe cramps and support blood flow

When to seek medical help

While natural approaches can significantly reduce heavy bleeding, it’s important to consult a healthcare provider if:

• Your periods prevent you from carrying out daily activities
• You experience extreme fatigue, dizziness, or shortness of breath
• You suspect an underlying condition like fibroids or endometriosis

Alexis Brooks, founder of Alexis Brooks Nutrition, is an Integrative Women’s Health Coach and Registered Dietitian with over 10 years of experience. Inspired by her personal journey with endometriosis, she empowers women to understand their hormones, embrace self-care, and take control of their health.