Page 22 - Florida Sentinel 10-14-16 Online Edition

Health
No matter what size breasts a woman has, caring for them is critical to reducing chances of breast cancer and maintaining healthy tissues.
Need to know how to properly care for your breasts? Take a look at these tips and get started today.
It’s recommended that women perform breast self exams once a month to check for irregular cellular growth also known as tumor growth. Doing this exam right out of the shower or right before entry into the shower is best. The first three fin- gers are used to massage around the entire breast in a circular motion making sure to check for any lumps, bruises or discol- oration. Checking for abnormalities or discharge at the nipple is also recommended.
DAILY MASSAGE
Massaging the breasts daily helps to promote healthy cellular growth, further reducing one’s chances of contracting breast cancer. Use the time in the shower or while putting on lotion after a shower to massage the breasts in a circular motion with a firm pressure.
SELF EXAM
PECTORAL EXERCISES
Pectoral exercises help to build up the large muscle un- derneath the breasts that help keep the fat of the structure lifted and in place. To make sure breasts maintain a shape and remain healthy, perform sets of push-ups daily. Five sets of 10 reps would be an ideal daily goal.
CORRECT BRA SIZE
Over 60 percent of women are wearing the wrong bra size, which can add to back pain and bad posture. To keep breasts healthy, get an accurate measurement done at a specialty shop that sells undergarments solely. Knowing what size is the correct size will create a more comfortable support sys- tem for breasts to grow and maintain shape. Intimacy is a great store to visit to get an accurate bra measurement.
Exercise
(Especially Interval Training)
One of the best all-around activities you can do for your health is high intensity interval training (HIIT) − including one called burst training. If there is a silver bullet out there to help with a sluggish me- tabolism, weight gain and other issues, this just might be it!
Exercise in general is great for balancing hormones because it re- duces inflammation, can help you maintain a healthy weight, lowers stress, helps regulate your appetite, and aids in getting better sleep.
Whether we’re talking about endorphins from a “runner’s high”, testosterone, growth hormone or insulin, HIIT and burst training can help your body regulate production and use of these hormones. Exer- cise can also enhance your immune system, allow your cells to take up more glucose (which lowers insulin), protect you from depression, and keep you more alert without the need for caffeine.
For people with hormonal imbalances, the key with exercise is to be careful not to overdo it. Training for a shorter period of time (about 20 minutes three times a week) but with higher intensity works well for most people who can’t afford to add any extra stress to their system.
Reduce Stress & Get More Sleep
Unless you get 7-8 hours of sleep every night, you’re doing your body no favors.
A lack of sleep or dis- turbing your natural cir- cadian rhythm can be one of the worst habits
contributing to a hormone imbalance.
How so? Because your hormones work on a schedule! Case in point:
Cortisol, the primary “stress hormone”, is regulated at midnight. Therefore, people who go to bed late never truly get a break from their sympathetic flight/fight stress response.
A lack of sleep, long-term use of corticosteroids and chronic stress are three of the biggest contributors to high cortisol levels.
Sleep helps keep stress hormones balanced, builds energy and al- lows the body to recover properly. Excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain and depression.
To maximize hormone function, ideally try to get to bed by 10 p.m and stick with a regular sleep-wake-cycle as much as possible.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, OCTOBER 14, 2016