There are many things you can do to obtain and maintain and optimal breast health. Studies show that an active lifestyle, a healthy diet, and plenty of sleep are among the most important and easiest things you can do to support breast health. Genetics also plays a part in whether or not a woman develops breast cancer. If your mom, sister, aunt or grandmother has had breast cancer, your risk increases. Foods rich in antioxidants are believed to help keep your cells strong and possibly fend off breast cancer. Colorful fruits such as blueberries, cranberries, strawberries, blackberries, and pomegranates are filled with cancer-fighting antioxidants. As are many vegetables such as arugula, kale, carrots, spinach, broccoli, cabbage and cauliflower. Organic foods are especially healthy because they do not contain pesticides and environmental pollutants. The benefits of teas are also worth exploring. Some research suggests that soy intake should be limited, as it can cause increased levels of estrogen in the body. Limit your saturated fat intake as much as possible.

Stress should be kept to a minimum which helps to keep your immune system strong. It is thought that women who start their menstrual cycle before the age of twelve are at an increased risk for developing breast cancer, as are women who go through menopause after the age of fifty-five. Obviously you cannot control your menstruation cycles, but you can be careful if you fall into these categories. Long periods of hormone replacement therapy and use of birth control pills both increase levels of hormones in the body. Try to take natural remedies to ease menopause symptoms or take low levels of hormone replacement for the shortest amount of time possible. Birth control pills with lower hormone levels are becoming increasingly available, and the benefits outweigh the risks for most women. If you have a child after the age of thirty-five, your risk for developing breast cancer slightly increases, as does not having any children at all. If you are overweight or obese, your risk increases because fat tissue retains higher levels of estrogen in the body. Obviously smoking and drinking alcohol of any kind increase your risk.

Most doctors recommend no alcohol or no more than one alcoholic beverage per day. Be sure to do regular self-breast examinations and get mammograms starting at the age that is recommended by your doctor. Women who undergo breast enhancement surgery may have unclear mammograms. Also, if a woman has had breast enlargement surgery with silicone or saline implants, a mammogram will be more difficult to read. Certain medications and environmental pesticides have been linked to breast cancer. It is best to limit your exposure to pesticides and not take medication (especially antibiotics) unless it is absolutely necessary. Pay attention to any unusual changes in your breasts and get yearly gynecological exams. Many women are unsatisfied with their breast shape and size because of our society’s focus on breasts. Women often get breast enlargement surgery because of feelings of insecurity. Natural breast enhancement has also become a big business. To maintain clear, soft skin of course it is best to always use sunscreen and moisturizer on your chest and cleavage. Also, wear a well-fitted, supportive bra to maintain firmness and roundness and for optimal breast enhancement. A good bra also reduces sagging of the breasts. Some women find they need to be professionally measured and fitted to find the correct bra size. If you can follow at least some of our guidelines, it will help you to achieve optimal breast health.

I remember learning Anatomy and Physiology when I was studying to become a Registered Nurse. wanted a more thorough understanding of the lymphatic system and felt what we learned was limited. Conventional medicine didn’t pay much attention to the importance of the lymphatic system for one’s health. I wonder… has this changed?

Lymphatic fluid circulates in tiny vessels similar to veins throughout the body. The fluid (or lymph) is clear, or slightly yellowish, and watery. It comes from the tissues of the body. Lymph helps remove bacteria and carries cells that help fight infection and disease. It’s an important part of the immune system.

Lymphatic fluid doesn’t circulate well without our help. It doesn’t have a pump to move it like the our blood vessels have the heart. Movement of the body is the only way to move lymph. Without regular movement the lymph can become stagnant. Also, tight clothing, such as bras, can press on the vessels and restrict the flow.

This is very abundant in the breast area. There are many lymph nodes under the armpit. These clusters of tissue help protect the body from foreign organisms and cancer cells. Mobilization of lymph can help prevent breast congestion and maybe even cancers. Women often intentionally restrict the movement of their breasts, which is not healthy. Daily self-care should include breast movement. It can be as simple as moving your bra’s shoulder strap-up and down. It’s common sense.

Cheryl Chapman is a dear friend and holistic nursing colleague. She is also a well-known massage therapist and a breast care advocate. “Phluffing Your Girls” is an adorable expression she coined for this process She recommends moving your breasts like you are fluffing a pillow with your hands.

Here are some of the benefits:

–Reduce breast congestion
–Soften breasts
–Decrease lumps and cysts from fibrocystic breasts
–Move lymph
–Bring T-Cells to protect the breasts
–Reduce breast tenderness during pregnancy
–Enhance breastfeeding
–Easier to do a self breast exam
–Maintain healthy breast tissue

For women who are newly pregnant it is important for you to understand your breasts are about to change.

These changes are perfectly normal and healthy and indicate that your body is changing so that it can produce milk and provide for your infant once it’s born.

So its important not to be overly concerned when these changes take place.

An increase in breast size – Some women’s breasts increase several cup sizes during pregnancy. Other than requiring a larger bra size, there’s not much wrong with this. Breasts swell when they start to produce milk.

Breast tenderness – Since your breasts are changing in multiple ways, it’s understandable that they would feel tender. If they increase in size, they may feel heavy, too.

Strange feelings and sensations – tingling sensations or slight soreness can be experienced normally by some women.

Pregnant women will often experience surges in their hormones which will create unusual feelings within the body. These are to be expected but it is fine to consult a doctor if you are at all concerned.

Nipples become darker – the areola may become slightly darker as you begin to produce milk.

Leakage of milk from the nipples – while embarrassing this is a normal part of the whole process and shouldn’t raise any concerns.

Development of lumps – When your breasts change so rapidly, lumps can form. Most of these are harmless. Cysts, which are just fluid-filled sacs, are very common.

Galactoceles are another type of lump, and these are caused by milk-filled sacs. Fibroadenomas are build-ups of fibrous tissue. Almost all of these lumps are benign, however you should get them looked at by a doctor.

If you discover a new lump, be sure to show your doctor. There is only a very slim chance it is a tumor but it is better to be sure.

While you’re dealing with all of these changes, there are things you can do to minimize discomfort. While painkillers are discouraged, you can improve your breast comfort by wearing the right bra.

If your bra is too restrictive it will increase your discomfort. Follow these tips for making sure your bra is fitted correctly:

- Your breasts should bulge out of the bra cups or out of the sides of the bra; push-up bras may have cleavage, but it shouldn’t bulge over the edges of the cup.

- It shouldn’t feel too tight or too loose.

- The straps fit should fit correctly. This means they don’t move when you lift your arms and they don’t cut into your shoulders.

- The band under your bra cups that clips behind your back should stay level. If the back band sits much higher than it does in the front, then your bra is the wrong size. The back strap shouldn’t be up by your shoulder blades.