Self-Care for Keeping Your Breasts Healthy

Here are some tips from Kimberly Klein, master medical massage therapist who has worked with hundreds of clients to help them understand their breast tissue, lymph drainage and overall health, all required to stay healthy and extend longevity. In this article, we focus on breast health and suggest the things you can do to utilize self-care practices, monitor and maintain your breast tissue and vitality.

Control Your Weight

Maintaining a healthy weight with exercise and drinking enough water are the top pro-active measures you can take to control weight. Typically, maintaining a body mass index under 25% is considered healthy. BMI Calculator: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

There are many programs, apps and nutritional coaches — along with physical trainers — who can support you if you need to lose weight. Finding a group or friends who are doing activities that get your heart rate up can also be fun. If you have an injury that is preventing you from one exercise you normally do, it’s time to find alternatives. Swimming, stretching or doing yoga can be very good for this. If you eat as a coping mechanism, you might seek out a nutritionist who possesses a psychotherapy background, or a group may be an option to keep you motivated. The bottom line, you are in charge of what you put in your mouth and being consistent with activities that give you the results you want… so find your rhythm and adapt as you age.

The second proactive measure is ensuring you get enough water.

Here are the basics:

• Water: Drink ½ your body weight in ounces (If you weigh 150 lbs., drink 75 oz. of water).
• Exercise: Walk 30 minutes 4-7 times per week. Add weight training to help you build bone mass and burn fat, and always stretch before and after your workouts. Maintaining a strong and flexible body is best for longevity.
• Check your weight on a weekly basis. Seasonal ups and downs will occur, but maintaining an average weight where you feel light and energized can be monitored on a regular basis. If your weight starts to creep up or dip down more than 15 lbs., then consider doing a cleanse, get a more intense workout routine, and begin journaling to see where things are off and why.

Eat Healthy

With so much information out there, we will only hit on the basics of what eating healthy is all about. Whether you monitor your calorie intake or have a whole regimen of planning your weekly meals, it’s good to understand the ratio of how active you are and how much food will help you maintain and sustain a healthy body, which in-turn helps you have healthy breasts. 

Vegetables sourced from your garden or the local farmer’s markets will have more nutrients — just based on the fact that they got to stay on the vine and ripen longer — than grocery store veggies. There’s overwhelming evidence that beans, tofu, nuts and other vegan proteins help you live up to 15 years longer than your meat-eating counterparts (Source). Having a form of protein at each meal is proven to help stabilize blood sugar so you feel full throughout the day and don’t get spikes of hunger with a growling tummy. signs that a monster is emerging to devour processed foods.

Planning ahead and preparing — knowing healthy snack options, even when traveling — will equip you well for these moments. Of course, we all enjoy a treat, so just make a decision to have your treats (sugar, processed food, or alcohol) on a Friday or Saturday night when hanging out with friends. Balance, moderation and listening to your gut is always the key. Slow down, enjoy your food and build your confidence when you make the all-important healthy choices, and feel the difference!

Vitamins and Super Greens!

Women with low levels of Vitamin D may have a greater risk of getting breast cancer. Ideally, taking a break mid-day for a 30-minute walk out in the sun or 15-20 minutes of sun bathing is a good idea. Some foods high in Vitamin D include mushrooms, fatty fish (salmon/sardines), eggs and fortified milk. Finding a good supplement and getting your Vitamin D level checked regularly will help you understand the best dosage for your body.

Pre and probiotics not only help with digestion, skin and breast tissue, but may also help with inflammation and metabolism. For women who have a history of antibiotic use or who have signs of imbalances in the good and bad microbes in their body (digestive issues, acne, rosacea, or yeast infections), probiotics from a reputable company can really make a difference!

Vegetables with Sulforaphane and Glutathione that support breast health include broccoli, cauliflower, brussel sprouts, collards, cauliflower and kale. Asparagus, artichokes and spinach are also highly encouraged in the diet plan.

Omega-3 fats can be found in fatty fish like sardines, wild-caught salmon, omega-3-rich eggs and ground flaxseeds. A good quality supplement will have 1000 mg of DHA and EPA, so taking 2 per day is recommended.

What are “Healthy Breasts?”

Too often we find out about breast health when it’s too late. We are very proactive about educating you on self-care, self-awareness and being able to monitor your own health. Here are a few tips for understanding what healthy breasts look and feel like:

• Clear smooth skin. Because your breasts typically are not exposed to the sun, the skin should appear smooth, flat and supple. Bumps and birthmarks that are always present are not a problem. If there is a sudden change or there is an inconsistency of the surface, then it would be a good idea to get it checked out.
• Internal lumps are natural and usually you will find the same type of lumps in both breasts. Feeling and checking your breasts regularly will help you identify these natural lumps and how they feel, and you’ll know if there is a new one, or whether something doesn’t feel the same. Teach your daughters early how to do breast self-examination, like demonstrated in this video:

• Even temperature. When the body is healthy, circulation causes temperature to be consistent everywhere, including breasts. Breasts should be warm like the rest of the torso. Heat could be a sign of an infection or another condition.
• No discharge. The only thing that should ever come out of your nipples is milk. If you are not breastfeeding, there should be no discharge. Report any unusual findings to your doctor.
• Pain-free. Your breasts should not hurt. When you are young and your breasts are just starting to develop, there can be sensitivity, especially in the nipple area. Some women experience tenderness  or soreness before or during their period. If these symptoms are normal, it’s nothing to worry about.

Understanding Your Lymph Nodes

Your lymph nodes are a part of your filtering system to remove bacteria and disease cells from the lymphatic fluid before returning to the bloodstream. Usually they are not enlarged and you can’t feel them, but as many of you know, when you have a sore throat or tonsillitis, the lymph nodes on your neck may become enlarged, painful and tender. Lymph nodes can also become enlarged due to cancer cells lodging in them.

Swollen lymph nodes will feel like soft, round bumps, and they may be the size of a pea or a grape. They might be tender to the touch, which indicates inflammation. In some cases, the lymph nodes will also look larger than usual. Swollen lymph nodes are a sign that something is wrong somewhere in your body. Here is a video to show you how to check your lymph nodes and should be done on a monthly basis:

Remember, when it comes to your breast health it’s all about consistency. Every person’s breasts are a little bit different, so it’s important to know what’s normal for you. Once you establish a baseline, it will be easier to know when they look or feel different. Always report any sudden changes to your doctor, and get checked out. Learn massage, cupping and lymph drainage techniques from Kimberly Klein by becoming a member on her Self-Care Membership Portal at www.BodyEvolveNow.com. Understand the tips you need to keep your breasts healthy and have the tools you need to support keeping your breasts healthy on a regular basis.