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DIET AND LIFESTYLE CHANGES THAT LOWER THE RISK OF FIBROID.

There are a number of changes you can make that might help reduce your risk for fibroids.

Follow a Mediterranean diet

Add plenty of fresh and cooked green vegetables, fresh fruit, legumes, and fish to your plate. A Mediterranean diet is one way to do this. Research shows that eating these foods regularly may help lower your risk for fibroids. On the other hand, eating beef, ham, lamb, and other red meat may raise your risk.

Cut back on alcohol

Drinking any type of alcohol may increase your risk for fibroids. This can happen because alcohol raises the level of hormones needed for fibroids to grow. Alcohol may also trigger inflammation.
One study found that women who drank one or more beers a day increased their risk by more than 50 percent. Avoid or limit alcohol to help reduce your risk.

Balance estrogen

Estrogen is a hormone important for healthy fertility in both women and men. However, too much estrogen can increase your risk for fibroids or make them worse.

Many treatments for fibroids work by lowering estrogen levels. Other ways to balance estrogen levels include:
·         Losing weight. Obesity and excess weight increase the risk for fibroids. Fat cells make more estrogen, so losing weight may help prevent or slow the growth of fibroids.
·         Avoiding hormone-disrupting chemicals. Natural and synthetic chemicals can throw off your endocrine balance, raising estrogen levels. These chemicals can leach into your body through skin and food. Avoid coming into contact with chemicals found in:
o    fertilizers
o    pesticides
o    plastics such as BPA
o    nonstick coatings on cookware
o    fire retardants
o    dyes
o    paints
o    some personal care products

Lower blood pressure

Research shows that a high number of women with severe fibroids also have high blood pressure. More research is needed to find out if there’s a link.
Balancing blood pressure is vital for your overall health. Try these tips:
·         Avoid added salt. Flavor food with herbs and other spices instead.
·         Limit high-sodium processed and packaged foods.
·         Check your blood pressure daily with a home monitor.
·         Exercise regularly.
·         Lose weight, especially around the waist.
·         Avoid or limit alcohol.

·         Increase potassium by eating a majority of plants at each meal.
·         Quit smoking and avoid secondhand smoke.
·         If you have high blood pressure, take medication as prescribed.
·         See your doctor for regular checkups.

Get enough vitamin D

Vitamin D may help reduce your risk of fibroids by almost 32 percent. Your body makes this “sunshine vitamin” naturally when your skin’s exposed to sunlight. If you have darker skin or live in cooler climates you’re more likely to be deficient.
Supplements can help raise your levels, along with foods such as:
   See your doctor for regular checkups.
·         egg yolks
·         fortified milk, cheese, and dairy products
·         fortified cereals
·         fortified orange juice
·         fatty fish such as salmon, tuna, and mackerel
·         cod liver oil

A note about smoking and diet

Eating brightly colored fruits and vegetables is good for your general health. Red, yellow, and orange foods are rich in antioxidants. These nutrients may help protect you from disease, including some cancers.
However, a study found that these foods don’t lower the risk for fibroids. In smokers, they may even increase risk. Further research is needed on why this might happen. In any case, smoking is harmful to your health and may increase your risk of fibroids.

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