Having a healthy body is important but as women, we often overlook areas of our health that should be closely monitored. Our breasts are the perfect example of this.
With the rise in the number of breast cancer diagnoses, more awareness is being placed on breast screenings and exams.
One of the most important keys to fighting breast cancer and other breast disorders is early diagnosis. An early diagnosis allows doctors a greater chance at successfully treating any illnesses that are found.
There are a few things that can be done to ensure that you stay on top of managing the health of your breasts. The first step to remaining healthy is to eat a good variety of healthy foods including plenty of fruits and vegetables. Avoid fatty foods like French fries and pizza since some reports link fatty foods as a cause for breast cancer.
For women 20 years old and older, a self breast exam should be performed each month. This exam should be done at the same time each month. The best time is generally after the menstrual cycle has ended.
A self exam allows you to get adjusted to the normal feel and texture of your breasts which will allow you to notice any suspicious changes when they first occur. Often, the changes are the result of monthly hormonal changes but it's always better to play it safe than be sorry later.
In addition to performing a self breast exam each month, it is also important to also have a clinical breast exam done as well. A clinical breast exam should be performed at least once every three years. A clinical breast exam is one that is done by a medical professional and the breast is examined while the patient is lying down and sitting up.
It is important to remember that not all strange breast lumps or changes are cause for concern. Experts say that eight out of 10 breast lumps are harmless. Just because the statistics are your favor doesn't mean your breast health can be left to chance. Be sure to remember to examine them each month.
Having saggy breast is very common, especially in women who have large breasts and who are aged. Adding to
the problem, hormonal changes - both during pregnancy and as you reach menopause
- make breasts sag even more. You can choose to carry out a plastic surgery.
Apart from surgery, you can lift your breast up in a natural way. The best
strategy to prevent sagging is to wear supportive sports bras that have good
upward support and hold the breasts close to the chest. Strength exercises that
target the pectoral muscles may provide some benefit in elevating overlying
breast tissue. Push-ups, dumb-bell flies and weight machines that work the
pectoral muscles may provide some aesthetic benefit. De-emphasize your focus on
weight and continue regular exercise and healthy eating habits.
Exercise for your Breast
For this you will require
a set of three-pound dumbbell.
Lie down on a mat. Hold one weight in each hand and extended your arms out at
shoulder level. Raise both arms straight up together above your body, keeping
your elbow slightly bent, so that the weights meet over your chest. Return the
weighs out to your sides at shoulder height. Repeat the exercise 13 to 15 times.
Lie down on a mat. Extend your arms and hold the weights up in the
air over your chest. Bend your elbows and lower the weights toward your chest,
with your elbows out to the sides at shoulder level. Extend your arms straight
back up over your chest. Repeat the exercise 13 to 15 times.
Take a weight in each hand, extend your arms out to each side and do 15 small, backward
circles about a foot in diameter. Widen the circles slightly and do another 15,
then repeat these two steps going forward.
Nutrition for your Breast
Eat less animal fat. Eat more oily fish and use extra virgin olive oil instead of
standard cooking oils.
Top up your diet with an
antioxidant supplement, including vitamins C, E, beta-carotene and the mineral
selenium. Also eat plenty of antioxidant-rich fresh fruits and vegetables,
especially onions, garlic, carrots, tomatoes, broccoli, cabbage and cauliflower.
Eat more fibre, especially oats,
rye, millet, brown rice and beans. Fibre helps to move food through the gut and
may reduce the re-absorption of oestrogen.
alcohol - it can cause an increase in oestrogen levels.
Cut back on coffee, cola, chocolate and strong
Increase your protein intake.
Protein is needed to build and keep muscles tone and firm. Protein also provides
much-needed Collagen. Three to four meals a day that consist of protein is
Another thing that is important to avoid 'drooping' or
'sagging' breasts is wearing a good supportive bra, especially during pregnancy
Choosing a Good Sports
It is really important to wear a good sports bra when
exercising regardless of the size of your bust. It will help to reduce breast
pain and minimise 'sagging' in the future! But many women don't know how to
choose the right style or size. Here are our tips for finding the right sports
Make sure that the bra is specially
designed for sports use. Most bras are not designed for the increased movement
during exercise. If you want to use a non-sports bra you already own, make sure
it has a 'firm support'.
Measure your size properly. Most of the
women wear wrong size bras.
Check the bra strap. It should be firm but
comfortable. If it is too loose the bra won't stay put, but too tight and it
will be hard to breathe.
Check that the cups are the right size. If
there is any bulging the cup size is too small, if the cups wrinkle the cup is
too big. It is important to get the right cup size.