Breast health is an important aspect of overall wellness that is often overlooked.
As physiotherapists, we understand the importance of preventive care and want to provide information on how to look after your breasts. Here are some tips to ensure you maintain good breast health and avoid unwanted issues:
1. Perform self-examinations regularly: Get to know your breasts by performing regular self-examinations. This involves checking for lumps without pain, changes in size or shape, and any skin abnormalities. If you notice anything unusual, such as a lump or nipple discharge, it is important to consult a healthcare professional and check it out to make sure it’s all ok.
2. Wear a properly fitted bra: Wearing a bra that fits well is essential for good breast health. A bra that is too tight can restrict blood flow and lead to discomfort, while a bra that is too loose may not provide adequate support. Visit a lingerie store for a professional bra fitting to ensure you are wearing the correct size.
3. Practice good posture: Poor posture can have a negative impact on your breast health. Slouching or hunching can put strain on the muscles and ligaments supporting your breasts, leading to pain and discomfort. Maintain good posture by sitting up straight with your shoulders back and chest out. Check out our instagram page form some postural exercises to try at home.
4. Maintain a healthy weight: Excess weight can put strain on the breasts and increase the risk of breast-related issues, including breast cancer. By maintaining a healthy weight through regular exercise and a balanced diet, you can reduce the stress on your breasts and improve their overall health.
5. Stay active: Regular exercise is not only important for maintaining a healthy weight, but it also promotes good breast health. Physical activity helps to improve blood circulation, which is vital for healthy breast tissue. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling.
6. Limit alcohol consumption: High alcohol intake has been linked to an increased risk of breast cancer. It is recommended to limit alcohol consumption to moderate levels, which is defined as no more than one drink per day for women.
7. Quit smoking: Smoking is not only harmful to your lungs, but it can also have detrimental effects on your breast health. Smoking has been linked to an increased risk of breast cancer and can harm the blood vessels that supply the breasts. If you are a smoker, it is important to quit to reduce your breast cancer risk and improve your overall health.
8. Seek professional support: If you are experiencing breast-related issues or concerns, it is important to seek professional support. A physiotherapist specializing in breast health and women’s health can provide assessment and treatment for conditions such as mastalgia (breast pain), postoperative breast surgery rehabilitation, or lymphedema management. They can also offerguidance on self-examination techniques and provide education on breast health.