Category: Diet and Exercise

5 Tips to Fight Fibroids (and 4 things to Avoid)

Posted on September 15, 2020September 15, 2020 by Houston Fibroids in Diet and Exercise

Our Houston fibroid practice can fight fibroids with minimally invasive treatments such as Uterine Fibroid Embolization. And we are proud to offer you relief from painful symptoms like long, heavy periods. But we also know that it takes time to decide how to treat your uterine tumors. And, in the meantime, you may improve your symptoms with easy lifestyle changes.

And here’s a bonus fact: no matter what, these fibroid-fighting tips should boost your general health, too. So you’ll feel better long after you find a lasting solution to these non-cancerous growths.

5 Moves to Fight Fibroids

Want to stop fibroids from getting bigger? Or help manage your fibroid symptoms? Try these five lifestyle changes!

1. Add fruits and veggies to your diet. Studies suggest that fruits such as apples and tomatoes, and veggies like broccoli and cabbage, could lower your risk of developing fibroids. Already got fibroids? Guess what: a healthier diet, packed with fruits, vegetables and lots of whole-grains could minimize your symptoms or even prevent fibroid growth.

2. Watch your blood pressure, since research suggests a link between fibroid growth and elevated blood pressure. Maintaining a healthy weight through diet and exercise can help keep blood pressure under control. But you may also need to see your doctor if lifestyle measures can’t help you maintain a normal blood pressure.

3. Manage stress. No one knows why some women develop fibroids while others don’t. But some studies suggest your stress levels could impact fibroid development. Focusing on self-care and soothing exercise routines, including yoga and meditation, can help you keep the stress monster off your back.

4. Take care. Sometimes, just taking a rest in a comfy position can help relieve your fibroid pain. Try propping your legs up with a pillow or pulling your knees into your chest to get pressure off your pelvis and back.

5. Consider supplements such as Vitamin D, which studies suggest may lower your fibroid risk. You may also find that certain forms of birth control can help relieve fibroid symptoms. But talk to your doctor before adding any new supplement or medication to your routine, especially if you’re already dealing with a pre-existing health condition.

What Not to Do with Fibroids

If you’ve got fibroids already, some lifestyle moves could actually make your symptoms worse. Here’s four things you should NEVER do if you’re living with fibroids:

1. Eat processed foods, red meat, and high-fat dairy products, as well as caffeine and alcohol. Studies suggest that including these in your diet could make your fibroid symptoms.

2. Skip workouts. Exercise may feel like its too much when you have fibroid pain. But studies link weekly exercise with lowered fibroid risks. So keep up the sweat, even when you don’t feel like it.

3. Load up on sugar. Diets high in sugar are linked to increased fibroid risks.

4. Smoke. While cigarettes are bad for every aspect of your health, it’s also likely to make your period pain worse, since it limits oxygen flow to your pelvic region.

Need more help managing fibroid pain? We’re here for you! Schedule your fibroid consultation today, so our Houston area specialists can help you find a fibroid fighting solution that works for your lifestyle.

Sources: WebMD

Here’s Why it’s Crucial to Stay Active on your Period

Posted on September 8, 2020September 7, 2020 by Houston Fibroids in Diet and Exercise

During your period, staying active may seem less inviting, especially if you’re dealing with cramps or a heavy flow. In fact, according to a Strava and FitWoman survey, 69% of women change their workout routines during their period. But did you know that getting exercise can help you find some temporary relief?

We get that a heavy flow can be challenging when you exercise. After all, the last thing you want is to spot a leak mid-workout. Still, we’d hate for your period to control your life. So check out our suggestions for staying active: all month long.

Avoiding Period Mishaps During Exercise

Keep in mind, an extremely heavy flow could be a sign of a problem. In fact, long heavy periods are common when you have fibroids. Now, the only way to stop fibroid symptoms is to actively treat your fibroids. Still, while you’re researching treatment options, exercise can help alleviate some of your monthly discomfort.

In order to avoid embarrassment while staying active, consider the following suggestions:

1. Wear darker workout clothes, so any leaks will be less obvious. While we’re all about the white dress project, we also support practicality.

2. You may need to double up on protection: consider a tampon and panty-liner combination.

3. Think about shorter workouts, or staying close to home, so you can refresh your feminine products right after your exercise is complete.

So, these tips can help you stay active in the short term. And that’s important, as we’re about to reveal the benefits of exercising during your period. But we can’t emphasize enough that, in the long-term, you’ll feel more free to live your life if you find a lasting cure to your fibroid symptoms.

Exercise and Menstrual Symptoms

Have you ever experienced that runners high? Or walked away from a sweaty workout with a huge grin? As it turns out, there’s a scientific explanation for this phenomenon. When you exercise, your body produces endorphins, chemicals that target pain and boost your mood. For that reason, taking a brisk walk or jog could offer period pain relief that’s superior to over the counter meds.

Want the biggest endorphin rush? Choose cardio-based workouts like swimming, biking, running or even walking. Not your jam? No problem! Other forms of exercise, especially workouts like yoga that help calm your spirit, are also very effective.

Just keep in mind, you should always consult your healthcare provider before starting a new workout routine. This is especially true if you have fibroids and anemia, a common side effect of prolonged heavy periods. And remember, if you have fibroids, high intensity workouts during your period could be painful. That’s because HIIT workouts direct blood flow to your vital organs. But that means your fibroids have a lower supply of blood, at least temporarily. Which could translate to increased pain while you’re getting your sweat on.

What’s the Best Protection for Women with Heavy Flows?

We all know that heavy flow tampons and pads can fail. On your heaviest flow days, you may go through a super tampon as quickly as an hour. And that’s a major pain, especially when you want to stick to your regular exercise routines. Ready for something different? You may want to explore the menstrual cup, a relatively new product that come in different sizes, offering customized protection. When your period is average, they last for up to 12 hours (a typical cup holds about 20ml.) Naturally, if your flow if heavier, you’ll need more frequent cup changes.

How Can You Tell if Your Flow is a Problem?

When it comes to menstrual cycles, every woman is different. What’s normal for your sister may seem heavy to you. So, we’ve developed a few guidelines to help women identify problematic period symptoms.

First and foremost, if your period gets in the way of your lifestyle, that’s no good. Especially if your flow prevents you from healthy activities like exercise. So, if your monthly cycles keeps you stuck to your couch or tied to a nearby bathroom, we invite you to schedule a fibroid consultation with one of our Houston-area specialists.

And, even if your period isn’t interfering with your daily life, take note of major changes in your cycle. If your period suddenly becomes longer, heavier or more painful, this could indicate a problem like fibroids. We always recommend addressing fibroids early on. Why? Untreated fibroids can keep growing. Which is a problem, since larger fibroids can be harder to address.

At the end of the day, we want you to live your best life. And that means getting active when you want, without fearing major period problems. So if fibroids are getting in the way of your every day, it’s time to explore your treatment options. Just be sure to do your research, and explore minimally invasive treatments like Uterine Fibroid Embolization (UFE.) Remember, not every woman with fibroids will need to have surgery!

Sources: Live Strong, USA Fibroid Centers

Cut out Trans Fat and Other Changes to Help Fibroid Pain

Posted on July 27, 2020July 27, 2020 by Houston Fibroids in COVID-19, Diet and Exercise

Many women diagnosed with fibroids—non-cancerous tumors in the uterus—want pain relief and help with fibroid symptoms like long, heavy periods. But many women would also prefer to avoid medical interventions, especially right now, during this time of coronavirus uncertainty. So, as Houston area fibroid specialists, we are often asked: can everyday changes help me find relief from fibroid pain?

Well, here’s the deal: changes in diet, exercise and self-care won’t cure your fibroids. But, there are some tweaks you can make to your everyday routine that could keep your fibroids from getting bigger. And others may make your fibroid symptoms more manageable. Let’s take a closer look.

Dietary Changes to Help Fibroid Pain

While the science on this matter is still not conclusive, evidence suggests that some foods can help shrink your fibroids, while others will potentially make them worse.

In a new study released in the journal of Fertility and Sterility, researchers studied over 80,000 pre-menopausal women between the ages of 24 and 42. Since their enrollment in 1989, researchers followed these women, monitoring their diets…and observing any fibroid development. During the 18 year study period, just over 8000 of these women developed fibroids. And what they discovered was interesting. While a generally high-fat diet didn’t appear to affect fibroid risk, there were two exceptions. Women who ate polyunsaturated fatty acids and trans fatty acids did develop fibroids more frequently. Some of the worst-offending foods include shortening, frozen dough, frozen pizza and microwave popcorn.

Research also suggests that highly caloric diets full of red meat and sugar can increase your risk of developing fibroids. In order to minimize your risk, then, you could try replacing red meats with leaner cuts like chicken or turkey. Better yet, you could try getting your protein from plant-based sources like beans or the new and widely-beloved Impossible or Beyond Burgers.

Which Vitamins Can Help my Fibroid Symptoms?

According to the American Journal of Clinical Nutrition, getting Vitamin A from animal sources may help reduce your fibroid risk. Also, they found that eating more fruit can help lower your fibroid risk factor. The study further noted that African American women are far more likely to develop fibroids, and tend to have diets lower in these fibroid-fighting foods and vitamins.

If you want to add fibroid-fighting vitamins to your diet, try including:

Salmon, tuna, mackerel and other fatty fish
Blueberries, plums, apples, cherries and other flavonoid-packed fruit
Broccoli, lettuce, spinach and other green veggies
Lemons, limes, oranges and other citrus fruits
Broad beans

Food-based vitamin sources are best for absorbing your fibroid-fighting vitamins. But, if making changes to your diet isn’t an option, vitamin supplements are still a great choice.

Exercise and Fibroids

Exercise in and of itself doesn’t stomp out fibroids. But getting your sweat on can reduce your BMI (body mass index.) It will also help eliminate fat stores in your body. And both of those factors will make it easier for your body to process estrogen hormones. Which, in turn, can help lower your fibroid risk, since high levels of estrogen in the body can increase your risk of developing new fibroids, or of seeing your existing tumors get larger.

Alternative Therapies

When you live with fibroids, you may develop anemia, severe pain, or problems when you pee. And you will need to address those issues with your doctor, But, when it comes to managing your chronic pain before fibroid treatment, The National Center for Complementary and Integrative Health has some helpful suggestions. Some top tips include acupuncture, which is an ancient Chinese therapy that uses small needles, inserted to your skin at specific accupoints. Another suggestion? Try yoga, a flowing, low-impact exercise that can boost your fitness while also offering you helpful breathing exercises. Additionally, deep breathing, meditation and therapeutic massage can all offer temporary relief. Still, in order to find permanent fibroid pain relief, you’ll need to treat your fibroids, not just your symptoms.

When fibroids are small, lifestyle changes can certainly help you keep fibroids in check so you can live your normal life. But when tumors grow large, or your symptoms are severe, targeted fibroid treatment will be a better option. Contact our Houston fibroid specialists today to see if our minimally invasive treatment protocol is your best option.

Sources: Health.Harvard.Edu, mayoclinic.org, Journal of Fertility and Sterility

Foods to Help Fibroids and What Not to Eat

Posted on July 20, 2020July 20, 2020 by Houston Fibroids in Diet and Exercise

While there is no foolproof way to avoid fibroids, once you have been diagnosed with these benign tumors, there are certain foods that may help. And there are others to avoid, since dietary changes may help keep tumor growth in check.

Why is this the case? Balancing your hormone levels can help manage fibroid development and symptoms since hormones, particularly estrogen, are one of the leading causes of new fibroid development and growth. And one easy, non-invasive way to balance your hormones is through simple changes in your diet.

Foods to Avoid with Fibroids

If you are trying to manage your fibroids and maintain or shrink their current size, balancing your hormones naturally is a great first step. Your diet has a strong influence on your hormone levels, which is why it’s one of the first (and easiest) areas to apply changes.

For best results in managing your fibroids, try restricting the following food and drinks from your diet:

High-Fat, Processed Meats – Red processed meat is known to be high in added hormones, particularly estrogen.
High-Fat Dairy Products – Conventional dairy can contain high levels of steroids, hormones, and other chemicals that promote inflation.
Foods High in Salt – Highly salted foods are hard on your liver, which is the organ that is most responsible for removing toxins and balancing hormones.
Refined Carbohydrates – White foods such as pasta, white bread, white rice, cakes, and cookies have been known to alter estrogen levels, causing fibroids to increase in size.
Refined Sugar – High consumption of sugar can result in inflammation and weight gain; there is an association between weight gain and hormone imbalance.
Caffeine – Too much caffeine puts additional stress on your liver, discouraging the organ from working the way it should (think: balancing hormones!)
Alcohol – Over-consumption of alcohol can lead to inflammation of the body and reduced immune function. Reducing or eliminating alcohol can help promote a healthy balance of hormones.

Best Foods to Eat With Fibroids

If you’re already feeling restricted just looking at the list above, don’t panic: there are so many options that can help you fill the gaps you’re eliminating. Added bonus? They may just help improve your general health while helping keep fibroids in check:

Organic foods
High fiber foods, including cruciferous veggies like broccoli
Green leafy vegetables
Beta-carotene rich foods (such as carrots and sweet potatoes)
Food high in iron (such as grass-fed beef and legumes)
Flaxseeds
Whole grains

Supplements may also help shrink or maintain fibroid size. Vitex, fish oil, and B-complex are a few supplements that have been known for creating a better hormone balance. Additionally, the fatty acids in fish oil (or cold water fish) may help fight inflammation that could contribute to fibroid growth. Be sure to speak with your physician before introducing new supplements into your diet.

Fibroid Friendly Recipe

Want to cook up something that may help your fibroids? Try this delicious recipe, courtesy of the Food Network.

Ingredients

Rainbow carrots
Olive oil
Kosher salt
Chives

Directions
Toss 3 bunches baby rainbow carrots, 1 tablespoon olive oil and 1/2 teaspoon kosher salt on a baking sheet; arrange in a single layer. Roast at 450 degrees F, turning once, until tender and slightly browned, 15 minutes. Sprinkle with salt and chopped chives.

When Your Diet Isn’t Enough to Control Your Fibroids

Your diet and lifestyle can only do so much in your attempt to manage your fibroids. If you suffer from common fibroid symptoms such as heavy periods, bloating, frequent urination, constipation, and pelvic pain, Uterine Fibroid Embolization (UFE) may be the next best option.

UFE is a low-risk, minimally-invasive procedure for the treatment of uterine fibroids. Women commonly choose UFE over a hysterectomy for fibroid removal as it avoids surgery, preserves the uterus, controls symptoms, and improves quality of life.

Contact us at (713) 575-3686 for more information, or to schedule an appointment with our interventional radiologists at Houston Fibroids.

Sources: webmd.com, foodnetwork.com

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Check out how Vitamin D Can Help Fibroids

Posted on June 8, 2020 by Houston Fibroids in Diet and Exercise, Treatment Options

We’re fibroid specialists in Houston, and it’s our job to help women. Now, we do that job by providing a minimally invasive fibroid treatment called UFE (uterine fibroid embolization.) But we also know that choosing your best treatment option takes time. And, during that time, we want to help you alleviate some of your painful symptoms, like pressure, bloating or long and heavy periods.

As a result, we always follow fibroid research to learn about effect symptom management tools. And, recently, we’ve been excited about findings connecting Vitamin D and fibroids. Here’s what you need to know.

Does Vitamin D Limit Fibroid Growth?

vitamin d and fibroids — Vitamin D could stop your fibroids from getting bigger!

While we wait for a clinical trial, we’ve got some exciting news to share. Early evidence suggests that, in the short term, Vitamin D therapy helped keep fibroids at their current size, preventing further growth for both Caucasian and African American women. (While we don’t know why, African American women are disproportionately impacted by uterine fibroids.) And, with long term Vitamin D treatment, many women experienced fibroid shrinkage.

Obviously, this is exciting news. We know that many women with fibroids end up choosing hysterectomy (surgical removal of the uterus). Often, they do so when less invasive options were available. So why does that happen? Too many women just don’t know of other options. And too many doctors don’t tell women about less invasive choices like UFE.

To help fill this void, we share news about every kind of less-invasive fibroid treatment. Because we want women to find their personal best option. And accurate information is the best way to make that decision. Now, Vitamin D might not provide enough relief from fibroid symptoms (we’ll need a true clinical trial to really explore this fibroid treatment option.) But, in the meantime, Vitamin D supplementation could offer some fibroid symptom relief while you explore more permanent treatment options. Plus, you could enjoy additional Vitamin D benefits. Let’s take a closer look.

Additional Benefits of Vitamin D

Research suggests that Vitamin D can help boost your immune system, and may even prevent certain diseases. Vitamin D also helps manage depression, and may help with weight loss. (This could be another reason why Vitamin D affects your fibroids: maintaining a healthy weight can also limit fibroid growth.)

So, how can you get more Vitamin D in your diet? Our primary source is sun exposure, but you have to be careful about sun damage, especially in our hot Houston summer. Therefore, you may need to add a Vitamin D supplement. But before you do, be sure to talk to your healthcare provider. And be sure to explore all your fibroid treatment options, either with your primary care provider, or with a fibroid specialist.

Sources: Fertility and Sterility Journal

Here’s How and Why You Should Exercise with Fibroids

Posted on April 14, 2020 by Houston Fibroids in COVID-19, Diet and Exercise

Do you have fibroids, those typically non-cancerous tumors in your uterus? It’s important to manage your care, especially with lifestyle choices.

Sometimes, fibroids give you symptoms like heavy periods, pelvic pain or frequent urination. Treating your fibroids with a protocol like Uterine Fibroid Embolization should stop those symptoms. But if you aren’t quite ready to treat your fibroids, exercise can help you manage those symptoms. As long as you choose the right activities. So, to help you make smart choices, we’re sharing our top ‘dos and don’t’ for working out when you have fibroids.

What Exercises will Hurt My Fibroids?

Since you’re working out to stay healthy and manage your symptoms, avoid workouts that make symptoms worse. This means staying away from moves which put pressure on your stomach—think ab work such as sit-ups or crunches. They may painfully press on your fibroids.

You should also stay away from lifting heavy weights, since this type of exercise can push more blood into your abdomen and lower body. Why is that a problem? By pushing more blood into your core, you’re increasing your fibroid’s blood supply. And that could translate to additional fibroid growth, which is obviously not what you want. Now that you know which moves to skip, let’s focus on the exercises that can help reduce your fibroid symptoms.

What Kind of Workouts will Improve Fibroid Symptoms?

One of our favorite ways to manage your fibroids is with cardiovascular exercises like walking, jogging or swimming. These are considered cardio because they raise your heart rate. And they are a great way to manage fibroids because they make you feel good while helping you maintain a healthy weight.

It’s always important to work towards a healthy weight, but it’s especially helpful if you have fibroids. That’s because, when you gain weight, your hormones can become unbalanced. And an overdose of hormones may boost fibroid growth. So getting your cardio in will help manage those fibroid symptoms now and down the road as well.

Now, as for specific forms of cardio, swimming is one of our top choices. First of all, it’s low impact, so you’re unlikely to get hurt, even if you’re new to exercise. Also, swimming can help your digestion. And since constipation is an especially troubling fibroid symptom, swimming is a great exercise option!

Ready to dive into a new exercise program but sticking close to home? Never fear, we’ve got some home-workout safety tips to help you get going!

Safely Working Out at Home

We want you to be safe, wherever you get your sweat on. And to help protect your health, we’ve asked certified personal trainer Anita Slaughter, owner of A | TRAIN FITNESS, for her top at-home workout tips! And feel free to reach out and train with Anita from home. She offers virtual training and Zoom fitness classes!

1. If you aren’t exercising regularly, ease into a fitness program and slowly increase the frequency, duration and intensity.

2. Add variety to your fitness program. Mix up your muscle groups so you don’t sustain overuse/repetitive injuries. And throw plenty of cardio in the mix, with walks or runs outside for the added Vitamin D benefit.

3. If you have underlying health issues (like vein disease) or you’re concerned about safety, consult a professional. Telehealth is now available if you need to get clearance from a physician or fibroid specialist.

Sources: A Train Fitness Coaching, Vivaeve.com

Three Ways to Balance Your Hormones (and Beat Fibroids!)

Posted on October 18, 2019 by Houston Fibroids in Diet and Exercise

No one knows exactly why women develop fibroids. But we do know certain factors that can affect your risk: family history, race and your hormone levels. One specific hormone that seems tied to fibroid growth? Estrogen. Which is why women with estrogen dominance are particularly at risk for fibroids. And it’s also why balancing your hormone levels may help prevent existing fibroids from getting bigger, or even keep new ones from developing.

What Is Estrogen Dominance?

If your body has more estrogen than progesterone, you are estrogen dominant. Your body is supposed to have both hormones in order to function properly, but they are supposed to be balanced. When they aren’t, it can spell trouble for your body.

Some women’s bodies just produce more estrogen; others are just exposed to the hormone from their environments. And, for many women, having extra estrogen isn’t a big deal, because their bodies break it down in order to balance out hormone levels. But for women whose bodies can’t do that, carrying around extra estrogen can take a major toll on their health.

Symptoms of estrogen dominance include:

· PMS

· Weight gain

· Dense breasts

· Fibroids

· Endometriosis

· Heavy periods

· Fatigue

· Reduced sex drive

· Fertility problems

How is Estrogen Dominance Diagnosed?

Depending on your age and symptoms, your doctor will likely use one of three tests to determine your estrogen levels.

A blood test usually works for women who still menstruate. But, for menopausal women, a saliva test is usually more accurate. And a dried urine test is often the best choice for women who may be out of balance because their bodies can’t break down estrogen.

If your body is estrogen dominant, it’s likely a result of: genetics, environment or diet. And because two of the three most common causes are lifestyle based, easy lifestyle changes can often get your body back in balance!

How can I rebalance my hormones?

Before you even think about medication, let’s look at some everyday changes that can make a major difference in your hormone levels.

1. Diet

Many foods, especially meat and dairy products, contain added hormones. To help avoid these additional stressors, try switching to organic foods—especially when it comes to your meat products. You should also increase your fiber intake, and try adding broccoli, kale, and cauliflower, since all of those veggies can help your body flush out excess estrogen.

2. Clean house

Want to know a dirty secret? The containers in your home could be messing with your hormones. In fact, many women can improve their hormone balance just by banishing plastic food containers and water bottles from their lives. Bonus? It’s better for the environment, as well!

3. Chill out

Stress can be a major source of hormonal imbalance. But you can’t just talk about stress: you have to actively fight it. First, work on getting more sleep (at least seven hours a night.) Then, make sure to schedule in you-time every day, whether it’s a long bath at the end of the day, or a quiet tea in bed each morning. Yoga practice may also help manage stress and help you live in the moment—a great step towards beating back stress.

Of course, not every case of hormone imbalance can be managed with lifestyle changes. And that’s where your doctor can help you explore medical options. But, since all of these changes are good for you anyway, they’re a great jumping-off point if you think your hormones are out of whack. Just remember, even with balanced hormones, you may end up with fibroids. And if you do, come see our Houston-area fibroid experts. We’ll be happy to help you out!

#WCW: Growing Up Hip Hop’s Toya Wright

Posted on March 27, 2019 by Houston Fibroids in Diet and Exercise

Welcome back to another installment of our Woman Crush Wednesday features. This week we’re highlighting Toya Wright, from We TV’s Growing Up Hip Hop, among other reality appearances the star has made.

Back in 2017, Wright was diagnosed with uterine fibroids. At the time, she opened up to People Magazine about dealing with the effects of her conditions, which included heavy periods, bad cramping and the expansion of her uterus along with weight gain. She said: “I had to switch it up because I used to eat all types of stuff and I would just get bigger. I had to scale back and eat healthier things like fish and salads.” She also committed to working out four times a week, explaining: “I found exercising has been more helpful in relieving the symptoms. I do a lot of cardio, like walking and cycling. At that time of the month, the fibroids flare up, and when I exercise it helps me not feel so much pain.”

Then, in February of last year, Wright welcomed her daughter Reign (the star’s second child), and this routine became harder to follow. Last July, Wright admitted on Instagram, “I found myself hitting a plateau and getting bored with the gym.”

Fast forward seven months, to Feb 2019, and Wright has recommitted to her fitness routine. She shared an Instagram video of her new workout routine, saying: “My first day back. … My goal is to lose 15 pounds…. I can do it!” While many fans commented that Wright looked great at her current weight, the star remains on her physical fitness journey, sharing her progress to help other fibroid sufferers stay strong.

And reading responses like “This is inspirational I need to go too,” from the comments section of her feed is enough to earn Toya her spot in our #WCW hall of fame. Thank you for helping inspire women to manage their fibroid pain and stay fit and healthy!

3 Realistic New Year’s Resolutions Your Mind and Body Will Thank You For

Posted on January 3, 2019January 3, 2020 by Houston Fibroids in Diet and Exercise

It’s that time of year again: we promise to hit the gym, eat healthier, and lose that weight. But do we ever stick to those resolutions? Sure, it sounds great on paper… but can we really get moving or give up our favorite snacks?

Sometimes, we can. At other times, however, it may be wiser to start with smaller, more realistic goals. Ones that, when we stick to them, will also make us healthier. With that in mind, check out what we’re proposing for your 2020 resolutions. The goals are specific enough to track, and should easily adapt into your everyday routine. Plus, even if you just pick one, you’ll be well on your way to becoming a happier and healthier version of yourself in this new year.

Make (and Keep) Your Health Appointments

We get it. You’re busy: your calendar and to-do lists are starting to look more like Charles Dickens novels these days. Naturally, we tend to prioritize all other obligations, whether it’s your career, your family, or your community, before taking care of ourselves (heck, it’s now common to put our pet’s health above our own!). With this mentality, it’s easier than ever to keep our personal to-dos on the back-burner, including our annual health appointments.

The following exams are recommended on an annual basis: well-woman exam, eye exam, skin exam, dental exam, flu vaccine, and mammogram (starting at the age of 40). By taking a proactive approach with your health, you can avoid future illnesses and emergency visits to the doctor.

Getting started: Designate 30 minutes this month for calling each of your specialists and getting the appointments on the calendar. If you have already been diagnosed with fibroids and are suffering from related symptoms, schedule an appointment with our fibroid specialists. For some, making the appointment is the biggest hurdle, however, for others, it’s actually keeping the appointment that proves the most difficult. If the latter is true for you, be sure to mentally prepare yourself well in advanced for the appointment so it does not come as a surprise the week of.

Pencil in ‘Me Time’

Self love isn’t selfish, it’s vital. How you feel about yourself affects all other relationships in your life. As selfish as it may sometimes seem, it’s important to allocate time for yourself each day. Whether it’s waking up a little bit earlier for some morning meditation or it’s that evening walk to decompress from the day’s chaos, your mind and body will be thanking you.

In today’s fast-paced world, it’s easy to consider this an inefficient use of time since there’s no quantifiable or immediate result. However, according to Amy Morin, a psychotherapist and contributor to Forbes, that’s not the case. Your relationships, creativity and stress levels may benefit from some quality time with yourself.

Getting started: Begin with just 10 minutes a day by placing your phone in another room; focus on breathing. Forget the to-do lists and all other “mission critical” tasks your mind throws your way. This ten minutes will give you more clarity and energize you going forward.

Eat for Fuel, Not for Comfort

It’s time that we reevaluate our relationship with food and turns out, it’s actually quite simple: our bodies need food for energy – both physical and mental. There is a direct correlation with our food intakes and our outputs. Knowing this, shouldn’t we want to set ourselves up for success? By giving our food decisions a second thought, we may just give our body and mind the energy they crave.

Do know that it is okay to have the occasional cookie or piece of cake. Stripping these delicious treats entirely from our diet may result in what we would refer to as the “crash and burn” effect where we overindulge after restricting ourselves for so long. It’s all about moderation so as long as you’re conscious of how often you allow yourself these treats, then your diet should remain unharmed.

Getting started: Take a minute to analyze your relationship with food. Are you a stress-eater? Emotional-eater? Do you view food as something that just pleases your tastes buds or do you consider the nutritional value in each item? By coming to realization with your eating habits, you can start to become more conscious of your food decisions.

Becoming a Happier and Healthier Version of Yourself in 2020

There is a significant correlation between our mental and physical health so it’s important to nurture both. From taking time out of each day for yourself to paying a visit to your OBGYN each year, you’ll have both your mind and body thanking you.

P.S. If you want to get a head start with your goals, schedule that fibroid treatment consultation today. (We won’t care if you’ve been pushing it off. Just focus on the now!)