Healthy Breasts | Bust (Breast) Care Tips

Healthy Breasts | Bust (Breast) Care Tips

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 an early diagnosis. An early diagnosis allows doctors a greater chance of 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 of 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.

Having a saggy breast is very common, especially in women who have large breasts and who are aged. Adding to 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.

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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.

The problem, hormonal changes – both during pregnancy and as you reach menopause – make breasts sag even more. You can choose to carry out 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.

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Exercise for your Breast

  1. For this, you will require a set of a three-pound dumbbell.

  2. Lie down on a mat. Hold one weight in each hand and extended your arms out at the 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.

  3. 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.

  4. 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.

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Nutrition for your Breast

  1. Eat less animal fat. Eat more oily fish and use extra virgin olive oil instead of standard cooking oils.

  2. 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.

  3. Eat more fiber, especially oats, rye, millet, brown rice, and beans. Fiber helps to move food through the gut and may reduce the re-absorption of estrogen.

  4. Limit alcohol – it can cause an increase in estrogen levels.

  5. Cut back on coffee, cola, chocolate, and strong tea.

  6. Increase your protein intake. Protein is needed to build and keep muscle tone and firm. Protein also provides much-needed Collagen. Three to four meals a day that consist of protein is recommended.

Another thing that is important to avoid ‘drooping’ or ‘sagging’ breasts is wearing a good supportive bra, especially during pregnancy and exercise.

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Choosing a Good Sports Bra

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 minimize ‘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

  1. 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 ‘firm support’.

  2. Measure your size properly. Most of the women wear wrong size bras.

  3. Check the bra strap. It should be firm but comfortable. If it is too loose the bra won’t stay, but too tight and it will be hard to breathe.

  4. 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.

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Simmi Kamboj

Simmi Kamboj is the Founder and Administrator of Ritiriwaz, your one-stop guide to Indian Culture and Tradition. She had a passion for writing about India's lifestyle, culture, tradition, travel, and is trying to cover all Indian Cultural aspects of Daily Life.