5 Foods To Eat And 5 To Avoid If You've Got Uterine Fibroids
While uterine fibroids — which are abnormal growths that can develop in a woman's uterus — aren't something that I've personally had to deal with, because I am a doula, I've had several clients who've struggled with them when it comes to trying to conceive and/or when it comes to safely carrying their baby to term; that's why, I've done quite a bit of research on them over the years. Interestingly enough, reportedly 80 percent of women will develop them over some point in their lifetime and a quarter of us, between the ages of 18-30 will get them in comparison to six percent of white women.
As far as what causes these particular kinds of fibroids, they've been linked to the roller coaster ride of hormones, pregnancy (due to pretty much the same thing), obesity and DNA. As far as Black women go, it needs to also go on record that more and more studies are linking uterine fibroids to the use of hair relaxers as well. So, if when it comes to your period, you are experiencing heavy cramping (or increased cramping), a lot of clots or that your period is lasting longer than it typically does or, beyond that, you're having pain during intercourse, swelling in your abdominal area or that you've been having to pee more usual, make an appointment to see your doctor, just so they can be sure that fibroids aren't the cause.
No matter what the outcome of your visit, please be intentional about your diet because, believe it or not, there are foods that can help to prevent and heal fibroids and there are foods that can trigger the growth of them at every turn. Let's look at five of each.
Five Foods to Eat to Help Heal Fibroids
1. Legumes
If you've ever said to yourself, "What the heck are legumes?", beans, peas, lentils, soybeans and peanuts are all considered to be a part of the legume family. If the next question is "What makes them different from beans?", the technical answer is they are the leaves, stems and pods of a plant while beans are just the seeds. With that out of the way, legumes are good for you because they are loaded with antioxidants; the kind that help to fight off cell damage and reduce signs of aging (inside and out).
Legumes also have a reputation for reducing the risk of heart disease and cholesterol. When it comes to helping to prevent or heal fibroids, what makes them really effective is legumes are high in fiber which makes it easier for your system to get rid of the kinds of toxins that could either help to create a uterine fibroid or "feed it" so that it gets bigger or lasts longer.
2. Garlic
If you like to cook with fresh garlic, good for you, sis. Garlic has potent medicinal properties in it. Garlic can help to reduce your blood pressure. Garlic has a reputation for increasing athletic performance. Garlic even adds to longevity. Fibroids hate garlic because the antioxidants and sulfur in it fights off the kinds of free radicals that can lead to the development of uterine fibroids over time. Not only that but sulfur is a powerful healer and has been known to help heal scars caused by fibroids too.
3. Flaxseeds
Something that I sometimes take in supplement form are flaxseeds. Flaxseeds are good for you because they're a good source of fiber, protein and omega-3 fatty acids. Not only that, flaxseeds can help to lower your cholesterol and blood sugar levels, plus they're great at helping you to feel fuller which can curb your appetite, so that you end up losing weight.
What makes them great for uterine fibroid health? I read a study that said some of the properties in them caused hens with uterine fibroids to end up with 40 percent less of them over time, just by adding 10 percent of flaxseeds to their diet. To me, that's a good enough reason to at least give flaxseeds a shot.
4. Non-Gluten Grains
When you get a chance, feel free to check out the article, "8 Reasons Whole Grains Are Good For You. 4 Reasons To Eat Them In Moderation." that I wrote for the site not too long ago. Since it covers a good amount of ground about why whole grains are good for you, what I'll just say, specifically, as it relates to uterine fibroid prevention and healing, is whole grains that don't have any gluten in them (which is a protein in wheat that doesn't really have much nutritional value although it's not all bad either; mindbodygreen did a good article on its benefits that you can check out here).
Some of those foods include brown rice, buckwheat and millet. All of these are beneficial because the antioxidants, protein and fiber in them can help to protect against uterine fibroid growth while improving the health of your uterus overall.
5. Organic Produce
Since fresh fruits and veggies are loaded with nutrients, including fiber which helps to keep us regular, it makes complete and total sense why they would be the kind of food that helps to prevent and also heal uterine fibroids. The key is to make sure that you go with the kind that are organic. Why? Well, that means they don't have any of the fertilizers and pesticides that are oftentimes used in order to make produce last longer.
I already know — organic produce at local grocery stores is like paying rent. This is just one more reason to support your local farmers market. Stuff is cheaper and typically so much fresher. Plus, you're supporting your local farmers when you decide to go that route.
Five Foods to Avoid in Order to Prevent Fibroid Growth
1. Refined Sugar
Remember how I said in the intro that obesity is connected to uterine fibroid growth? It's no secret that perhaps the leading cause of so many people being overweight in this country is refined sugar, so that's enough of a reason to cut back a bit. However, another reason why refined sugar isn't really a good look is because it can throw your hormone levels off. Imbalanced hormones can lead to inflammation and fibroid growth. When it comes to (refined) sugar, less is certainly best (check out "Ever Wonder If You've Got A Low-Key Sugar Addiction?").
2. Soy
The two hormones that can trigger the growth of uterine fibroids are estrogen and progesterone. That said, the reason why the consumption of soy can be a real problem when it comes to uterine fibroids is because it contains phytoestrogens which is a compound that mimics estrogen. So, if soy is totally your thing but you want to do all that you can to keep uterine fibroids at bay, you might want to consider eating a lot less of it.
3. Caffeine
Something that can put a lot of stress onto your liver is caffeine and when your liver isn't working at its best, that can play a role in your hormones not being as balanced as they would need to be in order to keep you from experiencing uterine fibroids. No one is saying you have to ditch your java altogether, but if you're drinking more than 2-3 cups a day, definitely cut back. (Speaking of your liver, do some research on milk thistle when you get a chance. It's an herb that helps to detoxify your liver. Whenever I take it, I can actually see a real difference.)
4. Fatty Processed Meat
Red meat is high in iron and Vitamin B12; since these are two nutrients that we, as Black women, are oftentimes low in, that's a good reason to not feel bad about having an occasional steak or burger. At the same time, it's always a good idea to remember that moderation is key when it comes to meat consumption and, if you want to avoid getting fibroids, you should definitely tiptoe around processed meats (meats that were made via the process of curing, salting, smoking, drying or canning).
Some examples of processed meats include cured bacon, hotdogs, ham, sausage and salami. The reason why these are problematic for uterine fibroids is because they have a lot of additives that can also throw your hormones off. Some even have more estrogen put into them and you definitely want to avoid that as much as you can.
5. “White Stuff”
White bread. White pasta. White rice. You get it. Something that all of these things have in common is they are refined carbs which means they've got very little nutritional value to them. This is a not-so-good thing overall but what makes them suck when it comes to uterine fibroids is they can throw your estrogen levels off and cause your fibroids to grow in size. In short, in this instance, "white ain't right", so definitely avoid it as much as possible. Your body, including your uterus, will be oh so grateful. Indeed.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Do You Want To Be A Wife? Or Do You Just Want To Have A Wedding?
Even though it’s my life, sometimes I look at it and totally trip out over certain things.
For instance, even though I am aware that both Hebrew and African cultures put a lot of stock in the name of a child (because they believe it speaks to their purpose; so do I) and I know that my name is pretty much Hebrew for divine covenant, it’s still wild that in a couple of years, I will have been working with married couples for a whopping two decades — and boy, is it an honor when they will say something like, “Shellie, we’ve seen [professionally] multiple people and no one has been nearly as effective as you have been.”
Yep, me. Little ole’ never-been-married-before me. Yeah, y’all better quit letting people tell you what you’re called to do in this world. That is between you and the One who made you.
Okay, but let me stay on track. When it comes to the engaged couples specifically, who have crossed my path, something that I believe I’ve said to each and every one of them (especially the bride-to-be) is — “You better enjoy every single minute of your wedding day because you deserve a big ‘ole party for all of the work that you’re about to do.” And then I look at the woman as intensely as I can and say, “And you? Remember, you are a bride for a day. You are a wife for the rest of your life.”
Why do I emphasize that point so much? It’s because those two things are not one and the same. Hmph. Let me tell it, a huge reason why 70 percent of divorces are initiated by women, however, is because a lot of them think that it is. And so, in the effort to do my part to help make marriages last longer and cause the divorce rate to go down, I think it’s important for more women to ponder if they really want to be a wife — or if they just want to throw a big party (a wedding), go on a trip (a honeymoon) and not much more than that.
Buckle in. This one might be a bit of a ride (for some, at least).
It’s Time to Stop “Living for the Fairy Tale”
GiphyIf you’ve been reading my content for a while (and if so, thank you), it will not shock you in the least that I’ve spent many years studying the origins of things as they directly relate to marriage. I know that the engagement ring is not about love but about a jewelry company that was about to go bust. So, they came up with the slogan “A diamond is forever” and then made some serious bank from it (you can read about that here).
I know that white wedding dresses have nothing to do with purity and virtue; in fact, women in the Bible often wore lots of bright colors during their more-than-one-day wedding celebrations. Actually, white comes from Queen Victoria making it famous back in the 1840s. I also know that a lot of people were pretty obsessed with evil spirits back in the day because things like wearing a wedding veil and bridesmaids wearing the same dresses were all about hiding from said spirits. Another pretty popular wedding day tradition? Well, I’ll just let you read Insider’s “Here's the horrifying truth about why grooms carry brides across the threshold,” if you’re interested.
And as far as marriage goes, don’t even get me started on the whole “I’m living for the fairy tale” narrative that gets pushed incessantly. I’ve said in other articles before that "fairy tale" literally means “a story, usually for children, about elves, hobgoblins, dragons, fairies, or other magical creatures” and “an incredible or misleading statement, account, or belief.” Who wants to live for childish stories that are incredibly misleading? And the ones that have a character like Prince Charming in it? The Bible literally says that “charm is deceitful” (Proverbs 31:30).
Know what else the Bible says? It states that death and life are in the power of the tongue (Proverbs 18:21). So, what’s up with all of this wedding/marriage rhetoric that’s so popular and also, so… “silly” is the first word that comes to mind, “unrealistic” is the second and “unnecessary” is the third?
Why are there so many expectations, especially when it comes to the wedding day, that push folks to the point where a whopping 49 percent of couples end up going into debt right after jumping the broom — all because they wanted to live for the fairy tale and throw a big party that they basically couldn’t afford? SMDH.
It really is wild, just how much human nature tends to do things without even really knowing WHY it does it — even when it comes to marriage. And so, if you are someone who desires this type of union, be honest with yourself: what is your “why”?
When it comes to becoming a wife someday, WHY do you want to do that?
A man needing to spend three times his salary on an engagement ring, WHY?
When it comes to having a big traditional wedding, WHY is it necessary?
Marriage is a goal for you (and don’t get me wrong, marriage is a beautiful thing) — WHY is that the case?
When it comes to being married, WHY do you think it will better serve you than your single state?
Motivational speaker Eric Thomas once said, “When you find your ‘why’, you will find a way to make it happen.” And when it comes to something as big (and supposed to be lifetime lasting) as marriage, perhaps a big part of the reason WHY so many of them do not go the distance is because there aren’t enough “why” questions, on the front end, that are asked (which is why you should partake in premarital counseling before your wedding day). Oh, but there should be.
Because saying “why” you want a huge wedding is nothing more than “because I want to” or “why” you chose the man that you did is simply “I love him” — I’ve been doing this couples work thing long enough to assure you that those answers simply aren’t good enough. You need to know what it means to be a wife and why a marriage and a wedding are not the same thing…not by the longest country mile that you can imagine.
What It Means to Be a Wife
GiphyIf you’ve been reading my content for a while now, you know that I’m good for throwing some Scripture in; it’s a part of my foundation and I make no apologies for it. And so, when it comes to what it means to be a wife, the first word that’s used to define it in the Bible is “helpmate” (Genesis 2:18). A helpmate is a companion, a helper and someone who assists another individual — in this case, a husband.
While we’re here, a helper is not helping unless the help is actually needed and it’s good. Lawd, I can’t tell you how many wife clients I’ve had who have totally missed that part. So, what does “good help” look like?
- A good helper ASKS the person they are assisting what they need.
- A good helper does not try to control another person or make them do what they want.
- A good helper gets that needs can shift based on what is transpiring at any given time.
- A good helper makes things easier and less stressful.
- A good helper learns how to master good listening, effective communication, and wise timing.
And yes, in many ways, this is what it means to be a good wife. So, if you are someone who desires marriage, when it comes to what is required to be not just a wife but a GOOD WIFE, how much have you factored helping your man into the dynamic?
Not mothering him. Not bossing him around. Not trying to manipulate him into being a version of a husband that you would prefer. No, how much thought have you put into “Am I equipped to help another person be their best self? Am I ready to be supportive, encouraging, and nurturing? Was it even modeled to me, while growing up, to know what a proper helpmate looks like? Have I realized how much sacrifice goes into that type of role? Am I even selfless enough to be a consistent helper?”
I know this is probably gonna ruffle some feathers yet, you know something that I’m not big on? Women saying that their man should give them the “princess treatment.” Every time I hear that, the first thought that comes to my mind is “Fathers make their daughters princesses while men make their wives a queen” — and little girls are treated differently than grown women. And to that, Proverbs 12:4(NKJV) says, “An excellent wife is the crown of her husband, but she who causes shame is like rottenness in his bones.”
My point? There is a MATURITY that is to come from going from princess to queen. A queen does have more privileges, yet, at the same time, she also has way more responsibility. It’s not about sitting around and being catered to all day long. Queens have work to do — and it’s not always comfortable or pretty. Same thing goes for being a wife.
Y’all, I could go on and on (and on and on and on) about what it means to be a wife in a marriage. For now, I’ll just end this part of the article with, “If you’re not ready to help, each and every day of your relationship, you’re not ready to be a wife.” Plain and simple.
Weddings Are Not Marriages (and Vice Versa)
GiphySo, why do so many people jump brooms (I’m writing this with Black folks in mind first; jumping brooms is for us only), only to turn around and get divorced a few years later? Oh, I could go on and on as well about how a lot of people don’t have much integrity when it comes to the promises that they make. Listen singles, when you’re dating someone, pay very close attention to whether the person you’re seeing keeps their word — and if you do the same.
It makes absolutely no sense to keep letting someone slide when it comes to reneging now, only to act shocked when they do the same thing after saying “I do.” And while we’re here, being a man or woman of your word is a character issue. Maybe folks are not strong in character when it comes to this.
Yet another reason why folks will get all dolled up, stand before God, family, and friends, look someone straight in the eye, and promise to never leave, only to do just that, is because many people honestly don’t see past their wedding (and maybe their newlywed years). That is why you will hear so many people describe their perfect wedding day, down to the last detail, and yet, if you ask what their five-year plan for their marriage is, they have absolutely not one clue.
I mean, I get it — to a certain extent. A wedding is a big party where you get to dress to the nines, have people come to celebrate you and you get to have everything go your way — down to the font on the programs and reception napkins. Oh, but what a “trick” that can be if you think that your marriage is going to move like that, all of the time, moving forward. I liken it to The Bachelor franchise. Who wouldn’t feel like they are falling for someone when they’re able to live in a mansion with no bills, have fantasy dates that cost thousands of dollars, and a big ole’ rock that a famed jeweler donates?
Meanwhile, folks should watchUnREAL (the television series from several years back where some former producers of the franchise talk about what really happens behind the scenes) to get a reality check. To a certain extent, the same thing goes for marriage: while weddings produce this belief that marriage will be one big party where everyone focuses on you and everything goes your way, that isn’t even close to being the reality of being married.
Honestly, the real deal is 1) if you don’t want to learn how to love on a supernatural level; 2) if you don’t want your strengths to be refined and your weaknesses to be challenged; 3) if you don’t want to be held accountable in ways that you would never be if you remained single; 4) if you don’t want to compromise on a daily basis and, 5) if you don’t want to be challenged to become a truly selfless individual — marriage isn’t for you.
You’d be far better off just throwing a big ass party for yourself, just because (and no, I don’t mean marry yourself; you are already “one” with you; no need for that), and call it a day. Spare yourself and another person the heartache of divorce because…divorce is A LOT to go through.
Lawd, I can only imagine how much drama could be spared if folks simply took into their spirit that weddings ARE NOT marriages and marriages ARE NOT weddings. Weddings are a party to celebrate your union — yet your union? That requires daily energy, effort, and time. It’s not a party. It’s a relationship. BIG DIFFERENCE.
Please Don’t Get Married Until You’re Sure That You Want…BOTH
GiphyAnd this is why, whenever someone tells me that they are going to get married, I don’t immediately respond with, “Congrats! That’s awesome.” NOPE. The very first thing that comes out of my mouth is something along the lines of, “For real. Why?” WHY? Because, it never fails that, about 7.5 times outta 10, folks will be caught off guard and say, “What do you mean ‘why’?” and then follow that up with, “Because I’m in love” or…they don’t really know what to say at all.
Is being in love a good answer? I mean, it explains why you picked the person that you did; it doesn’t really explain why you are choosing to commit to them for the rest of your life, on a marital level, though. Are you getting married because you know that the two of you will make each other better people? Are you getting married because you want to raise your children in a two-parent dynamic? Are you getting married for biblical reasons like wanting to love like Christ loves his bride (the Church and the Church sent him through A LOT — Ephesians 5)?
Are you getting married because you think you’ve gone as far as you can in your evolution as an individual without the assistance of another? Are you getting married because you want to serve another person as they do the same for you (perhaps not in the same ways because you’re both different people)?
Is that asking the most? Chile, that’s not asking enough. I don’t care how much people mock marriage in the media by changing partners like they change cars or homes. I don’t care how much divorce has been normalized. I don’t care how much folks like to act like a husband is a 2.0 boyfriend (it’s not) and having a wife is a 2.0 girlfriend (it’s not) — marriage is special, sacred, and needs to be honored as such. A wedding should be seen as a happy occasion where two people publicly acknowledge what I just said…not simply a time to get a lot of attention and presents only to come home and go from heaven to hell in six months.
And honestly, that’s a bit part of the reason why I do what I do: it’s because I actually think the covenant of marriage is SO MAGNIFICENT that I want to make sure that people know, as much as possible, what they are signing up for — not an endless wedding; a very real relationship that will challenge them and mature them like nothing else ever will in this lifetime.
____
This was a lot. I already know. Still, it beats spending thousands of dollars on a wedding to stand before a chaplain only to spend thousands of more dollars several years later on a divorce lawyer and therapy while standing before a judge.
Weddings are awesome; you’ll get no argument from me there. Still, I think if I was to narrow all of this down into one statement, it would simply be this: “When it comes to marriage, if the thought of being a wife doesn’t excite you more than being a bride — wait. You’re not ready yet.”
Thank me later, sis. YOU WILL.
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