Prevent—and reverse—painful fibroids!

Fibroids are common—really common! At least 50% of us develop these uterine growths at some point, and while fibroids aren’t cancerous, they can cause bothersome symptoms like belly pain, bloating and spotting. To prevent them— or shrink them if they’ve already cropped up—try:

● Halting their growth with sesame oil

Keeping your blood pressure below 120/80 will cut your risk of fibroids 24%, Harvard researchers say. Your arteries release fibroid-fueling compounds (cytokines) when they’re under a lot of pressure, but as soon as your blood pressure drops, your cytokine levels do, too! To tame even stubbornly high blood pressure, try adding 1 oz. of sesame oil to your daily diet. In one study, this single step lowered blood pressure 20 points in two months.

● Averting trouble with apples

No wonder an apple a day keeps the doctor away—a new Chinese study suggests it can slash your risk of fibroids in half! Apples contain compounds (polyphenols) that help your liver break down and excrete estrogen before it can fuel fibroid growth, the study authors explain.

● Revving circulation with daily strolls

Walking just 30 minutes daily will cut your risk of fibroids as much as 67%, report Stanford University scientists. Exercise boosts circulation to the pelvis, flushing away fibroid-fueling hormones like estrogen, their research shows.

● Stopping them with the sun

“Sun exposure helps you produce vitamin D-3, a nutrient that encourages uterine cells to behave normally,” says Michael Holick, M.D., author of The Vitamin D Solution.

In fact, Boston University research suggests spending just 30 minutes outdoors daily can stop fibroid growth, and shrink even larger ones as much as 75%! Not able to get outdoors? Supplement with 3,000 IU of vitamin D instead.

● Cutting your risk 45% with coleslaw

Eating one cup of cabbage daily can cut your risk of fibroids 45%, reports the Journal of Obstetrics and Gynaecology Research. Cabbage and its cruciferous cousins broccoli, bok choy and Brussels sprouts contain a compound (indole- 3-carbinol) that encourages uterine cells to grow and divide normally, says study coauthor Yang Shen, M.D.