Risk Factors for Uterine Fibroids Among Black Women

Coronary Heart Disease (CHD) is a chronic and intricate ailment associated with substantial morbidity and mortality, primarily attributed to atherosclerotic lesions in coronary vessels, ultimately leading to myocardial infarction (MI) and stroke. Unhealthy eating habits, often influenced by chronic inflammation, are closely linked to CHD. Various health conditions, lifestyle choices, as well as your age and family history, can elevate the risk of developing heart disease; approximately 47% of Americans have at least one of the three primary risk factors for heart disease: high blood pressure, elevated cholesterol levels, and smoking. Certain risk factors for heart disease, such as age or family history, are beyond your control. However, you can proactively reduce your risk by changing the factors you can control.

Behaviors that heighten the risk for heart disease are

• Smoking: The Food & Drug Administration (FDA) estimates that cardiovascular disease causes 800,000 deaths and 400,000 premature deaths per year. About one-fifth and one-third of these result from smoking, respectively. Additionally, research reported that smoking resulted in a 51% increased risk of coronary heart disease in patients with diabetes. Cigarette smoking has the potential to harm the heart and blood vessels, amplifying the risk for heart conditions like atherosclerosis and heart attacks. Even nonsmokers face an increased risk of heart disease when exposed to secondhand smoke.
• Excessive alcohol consumption can elevate blood pressure and elevate the risk of heart disease. It also leads to increased triglyceride levels, a fatty substance in the blood associated with an elevated risk of heart disease.
• Sedentary lifestyle: Insufficient physical activity is a precursor to heart disease and can strengthen the likelihood of other medical conditions that serve as risk factors, including obesity, high blood pressure, high cholesterol, and diabetes. Engaging in regular physical activity can effectively decrease the risk of heart disease.
• Unhealthy Eating Habits: A diet rich in saturated fats, trans fats, and cholesterol has been associated with heart disease and related conditions like atherosclerosis. Recent research has provided more explicit evidence that trans-fat significantly raises the risk of cardiovascular disease by adversely affecting lipids, endothelial function, insulin resistance, and inflammation. For each 2% increase in calories consumed from trans-fat, there is a 23% higher risk of coronary artery disease. Recent studies and systematic reviews have focused on red and processed meat consumption. The research consistently demonstrates an increased risk of coronary heart disease and cardiovascular events. The risk ranges from 15% to 29% higher with red meat consumption and 23% to 42% higher with processed meat consumption

Measures for Reducing the Risk of Coronary Heart Disease

•  Educating children and adolescents about the dangers of smoking to deter the initiation of tobacco use. The Food & Drug Administration (FDA) reported that the risk of coronary artery disease decreases to the level of lifetime nonsmokers within four years of quitting and within ten years. 
• The DASH, Mediterranean, and vegetarian diets have the most evidence for cardiovascular disease prevention. The DASH diet has been shown to lower systolic blood pressure by up to 11.5 mmHg in adults with hypertension. Additionally, reported findings indicate a 21% reduction in coronary artery disease risk with adopting the DASH diet.
•  The American Heart Association suggests substituting saturated fat with polyunsaturated and monounsaturated fats. A 5% shift from saturated fat to polyunsaturated fat consumption is linked to a 10% lower risk of coronary artery disease.
• Engaging in about 150 minutes per week of moderate-intensity aerobic activity significantly lowers the risk of cardiovascular disease. Moderate-intensity aerobic exercise is characterized by activity that maintains a heart rate between 50 to 70 percent of the individual’s maximum heart rate, calculated as 220 beats per minute minus the person’s age.

Stress has a significant impact on overall health, playing a crucial role in the development of various diseases and placing a substantial strain on the healthcare system (Shchaslyvyi et al., 2024). It is closely linked to numerous long-term health problems, especially cardiovascular conditions, which are often worsened by daily psychosocial pressures like job-related stress (Shchaslyvyi et al.,2024) It is essential to understand the healthy ways to cope with or manage stress.

Various strategies recommended according to the CDC (2025)

1. Take Care of Your Mind

Limit news and social media exposure: Excessive exposure to harmful or distressing news can exacerbate stress.

Make time to unwind: Incorporate relaxation practices such as deep breathing, stretching, or meditation.

Keep a journal: Writing can help you process emotions, reflect on your thoughts, and release tension.

Spend time outdoors: Whether you are being active (walking, hiking) or just relaxing outside, nature can be a calming presence.

Practice gratitude: Regularly noting things you are grateful for helps improve emotional well-being.

Connect with others: Talking to trusted friends, family, or community/faith-based groups provides support.

2. Take Care of Your Body

Get enough sleep: The CDC recommends 7 hours or more per night for adults and suggests maintaining a consistent sleep schedule.

Move more: Physical activity is one of the most effective ways to reduce stress; even small amounts can help.

Eat well: A balanced diet (fruits, vegetables, lean proteins, whole grains, low-fat dairy) supports both physical and mental health.

Limit alcohol and avoid substance misuse: Moderating alcohol intake, avoiding illegal drugs, and not misusing prescription medication are essential.

Avoid tobacco: Smoking, vaping, and the use of other tobacco products can worsen stress or its effects.

Stay up to date with healthcare: Regular check-ups, screenings, and vaccinations help you maintain your physical health — which can help buffer stress.

3. Integrate Physical and Mental Health

The CDC emphasizes that mental well-being and physical health are closely linked. Regular physical activity is not only good for the body but also supports emotional resilience.

It encourages finding a “right combination” of coping techniques that work for you — not everyone copes the same way.

4. Know When to Seek Extra Support

The CDC notes that while stress is everyday, chronic stress (long-term) can lead to serious health problems.

If you’re struggling to cope or stress is affecting your daily life, it’s okay to reach out for help. They list resources, including crisis lines.

Sources

CDC. (2025)

 International Journal of Environmental Research and Public Health, 21(8), 1077–1077. https://doi.org/10.3390/ijerph21081077

Uterine fibroids (UFs) are the most common benign tumors found in women of reproductive age, with a disproportionate impact on women of color. These disparities are believed to be combined with environmental, genetic, and socio-economic factors.

 Some of the lifestyle changes that can help prevent or reduce the development of uterine fibroids are;

1. Decreasing Alcohol consumption: It’s advised that women decrease their alcohol consumption to reduce the risk of developing uterine fibroids (UFs). Studies have reported an association between alcohol intake and an increased likelihood of UFs. Studies believe that alcohol may alter hormone levels and disrupt hormonal balance, contributing to the formation of UFs. It is advisable to consult with a healthcare professional for personalized advice based on unique health occurrences. By being mindful of alcohol consumption and adhering to recommended limits, proactive steps can be taken to lower the risk of UFs.
2. Engage in at least four hours of vigorous physical activity per week: Research has found a significant association between an increased BMI and the risk of UFs. Obesity is believed to be a contributing factor to UF. Studies believe that women who engage in at least four hours of vigorous physical activity per week are more likely to encounter a decrease in the risk factors of UFs.
3. Consuming more fruits, Vegetables, and dietary fibers:  High intake of processed and refined foods, unhealthy fats, and sugary drinks, and low consumption of fruits, vegetables, and fiber-rich foods may contribute to hormonal imbalances, inflammation and oxidative stress, thereby encouraging the growth of UFs as indicated in the research. Additionally, a lack of fruits, vegetables, and fiber-rich foods has been reported to be associated with an elevated risk of UFs. Fruits, vegetables, and fiber-rich food are excellent sources of antioxidants, vitamins, and minerals that help combat oxidative stress and inflammation. Specifically, Dietary fiber has been indicated to have protective impacts against UFs by supporting hormonal balance and improving regular bowel movements. Hence, adopting a healthy and balanced diet with whole grains, fruits, vegetables, lean proteins, and healthy fats is essential.
4. Managing stress:  Studies have found that chronic psychological stress could increase the risk of uterine fibroids and indicated a significant link between chronic psychological stress and an elevated risk of UFs, predominantly among non-Hispanic Black women. Eating healthy, exercising regularly, getting enough sleep, relaxing, connecting with friends and family, and practicing mindfulness are some ways to manage stress.

Our connections with family, friends, and colleagues are crucial. Individuals who have strong social connections and supportive relationships are more likely to adopt healthy lifestyles and effectively cope with stress, anxiety, and depression, especially during difficult times. A supportive network of family members, close friends, and colleagues provides a sense of belonging and emotional support.

  Ways to create meaningful impacts are;

1.Showing kindness: Providing a listening ear, checking in on them, offering assistance, or simply sharing a smile can profoundly influence the overall well-being of others.

2. Promoting physical activity: Encouraging others to participate in physical activities such as organizing sports events, walking or running together, or engaging in group activities can enhance physical and social well-being.

3. Spreading awareness and education: Educating others about healthy lifestyle choices, including proper nutrition, exercise, and stress management, can empower them to make positive life changes.

4. Promoting a healthy diet: Sharing recipes, discussing healthy eating habits, organizing cooking classes, and advocating for nutritious foods can encourage healthier dietary choices.

5. Supporting access to healthcare: Being present for others during difficult times is crucial and can significantly improve their lives. Providing transportation to healthcare facilities encourages them to seek professional help when needed, and assisting with paperwork can make access easier.

6. Advocating for policy changes: Supporting policies and initiatives that promote public health, such as mental health services, water regulation, and access to healthcare, can have a broad impact on the well-being of entire communities.

7. Assisting those with chronic illnesses: Offering understanding and support to individuals with chronic health conditions can help them manage their conditions and enhance their quality of life.

With the government shutdown, many aspects of daily life have been severely impacted. The rate of food insecurity is increasing, and challenges related to housing, transportation, and other social determinants of health are becoming more pressing. SNAP benefits have been frozen, leaving many families struggling to put food on the table. As a result, more individuals and families are turning to food pantries and community resources for support.

At the same time, the cost of food and necessities continues to rise, deepening the struggles faced by countless households. These are difficult times, but I want to encourage everyone affected to stay strong, remain hopeful, and trust that better days are ahead.

Here are some practical ways to cope and survive during the rising costs and government shutdown:

• You must focus on needs such as housing, food, transportation, utilities, and medication.
• Decrease or pause non-essential spending, such as new purchases, entertainment, or dining out.

  Manage Your Money Wisely

• Avoid any unnecessary debt.
• Prioritize rent/mortgage and food.
• Discuss with your utility company, landlord, or bank to explore any available payment plans or deferments during the shutdown.

Explore any available community resources

• Assess community and faith-based resources (Local food banks, churches, non-profits) for support with food and bills.
• Check your city’s website to find out what supports are available to access.

   Protect Your Mental and Emotional Health during the difficult time

• Financial insecurity can be draining. Stay connected with family, friends, and coworkers for emotional support.
• Get good exercise, rest, and be consistent with your routines
• Have faith and be hopeful that the challenges are temporary and will surely pass
• Focus on what’s within your control.

Maintain Perspective

• Use this period to build your financial discipline and strength
• Celebrate each time you pay a bill and make meals; a win is worth celebrating
• Reflect on value by focusing on more relationships, essentials, and faith than on any material things

Inadequate exercise or physical activity can contribute to the prevalence of non-communicable diseases. Given that non-communicable diseases account for over 80% of deaths in some nations, they are regarded as “the number one killer” globally. Physical exercise is any movement that requires energy, like housework, manual labor, walking, or manual labor. Exercise, on the other hand, is a regimen of physical activity that is organized and planned to enhance physical fitness.

Evidenced-based benefits.

1. Physical Health: Research reported that 150 min of moderate-intensity or 75 min of vigorous-intensity physical activity led to a 14% risk reduction in all-cause mortality in patients with cardiovascular disease. In healthy adults, the risk decreased by 7%. Regular exercise has been shown in numerous studies to be beneficial in lowering the risk of cardiovascular disease as well as improving the health of patients with a variety of other conditions, such as certain cancers. stroke, type 2 diabetes, age-related sarcopenia, obesity, and multiple sclerosis.
2. Mental Health: Research findings indicate that youth with mild to moderate mental health issues can benefit from organized sports and exercise programs. In one study, participants highlighted the significance of intensity choice for their enjoyment and commitment to the program, and it was shown that a self-selected intensity sport and exercise intervention was beneficial for depression. Research findings indicate that youth with mild to moderate mental health issues can benefit from organized sports and exercise programs. In one study, participants highlighted the significance of intensity choice for their enjoyment and commitment to the program, and it was shown that a self-selected intensity sport and exercise intervention was beneficial for depression. Also, engaging in physical exercise for 14 weeks can considerably improve mental symptoms, reduce anxiety and somatization, lessen obsessive-compulsive symptoms, and lift depressed moods.
3. Quality Sleep: Study indicated that quality of sleep was positively impacted by exercise. Additionally, insomnia was somewhat alleviated following the exercise intervention. For instance, studies reveal that first-year students who exercise more get better sleep than those who exercise less during the night.

Evidenced-based research recommended the following:

1. Adults should aim for more than 300 minutes of moderate-intensity aerobic physical activity, 150 minutes of vigorous-intensity aerobic physical activity spread out over the week, or an equivalent mix of moderate-intensity and vigorous-intensity aerobic physical activity.
2. Engage in moderate-to-intense muscle-strengthening activities that target all major muscle groups two or more days a week.
3. Adults 65 and older engage in multicomponent physical activity that involves functional balance and strength training at a moderate or higher intensity for at least three days a week in addition to aerobic exercises.