For Breast Cancer Awareness month, we want to focus on various ways to improve breast health. Below are our top tips to ensure you are taking care of your breasts all year round.
1. Perform self-breast exams
A self-breast exam is a simple step-by-step approach to check the health of your breast’s tissue. Though easy, this is often neglected by both men and women to screen for cancer. By lifting your right arm over your head, use the left hand to massage the breast gently feeling for any lumps and bumps. Every person’s normal is different, but on average the tissue should feel like lumpy oatmeal. If anything, larger is detected, seek out a medical professional for a second opinion. They can also help you identify what should feel healthy for you.
2. Wear a bra that fits
Most women don’t wear the correct bra size. Wearing the right bra size will reduce pressure around the rib cage from the bra’s underwire. It will also reduce the pressure on the surrounding muscles and tissue, which can cause them to stretch or sometimes snap.
Your sports bra should also provide the best support it can for any exercise you do. This is essential in maintaining your breast’s overall health. The weight of the breasts moving while running, walking, or lifting is significant. To reduce sagging breast tissue, make sure you are wearing a highly supportive sports bra when participating in any running or HIIT exercise.
3. Maintain a healthy weight
Speaking of exercise, maintaining a healthy weight is crucial for the overall health of the body. Physical activity gets the blood moving and increases the flow of the Lymphatic system. By doing this, the body flushes unnecessary toxins that could cause cysts. Fortunately, you don’t have to start taking up running or other high-intensity training to reap the benefits. Daily walks and yoga get the heart rate up enough to see benefits.
4. Stop smoking
Smoking is bad for all over health and is often seen as the root cause for many health related issues.
5. Sleep well
A good night’s sleep is important to reduce stress. Most people don’t think about stress and health, but it is very damaging to the body. Make sure to remove your bra before bedtime and allow your breasts time to rest too.
6. Reduce fat intake
A diet rich in fruits and vegetables provide the body with nourishing nutrients for optimal health.
7. Supplement with vitamins
Vitamin D is well known for its contribution to great breast health. You can also take Omega 3 and Turmeric to increase health naturally.
8. Indulge in chocolate
We prefer the raw cacao, which is packed full of nutrients that are great for the body and breast health. Understandably, cacao can be quite bitter, so we recommend choosing at least 60% dark chocolate.
9. Reduce alcohol consumption
Alcohol is considered a macronutrient, which means it only supplies energy to the body. Some studies have shown women who drink alcohol are 1.5 times more likely to develop breast cancer.
10. Never skip your annual screening
Included with every pap-smear is a breast exam. Neither should be forgotten or avoided if you want to take your health seriously!