10 tips for better boobs

Eat your way to good health

Multiple research studies have shown that eating certain foods can help to minimize your risk of developing breast cancer. Some foods to add into your diet include yellow/orange fruits and vegetables such as butternut squash as they are packed with antioxidant beta-carotene which has been linked to lowered risk of breast cancer. Flax seeds, walnuts, cranberries and omega-3 fatty acids (found in oily fish, avocados and eggs) have also been linked to reduced risk of breast cancer, while eating foods high in magnesium can help prevent breast swelling and tenderness.

Check your bra size

It is thought that more than 70 per cent of women regularly wear the wrong bra size, yet this can not only lead to significant health problems including poor posture, skin irritation and breathing difficulties, but it can irreversibly damage breast ligaments, leading to breast pain and sagging. Breast size can change frequently over your lifetime due to weight changes, pregnancy or menopause so, rather than guessing your size, make sure you get measured regularly to ensure you are getting the support you need.

Get into the exercise habit

Research has shown that exercising four or more hours a week can lower estrogen levels and reduce risk of breast cancer, while separate studies have suggested that weekly workouts can increase survival in those with the illness. However, exercise is not only good for your health; it can also help to prevent sagging and improve the look of your boobs. While you may think that chest exercises are just for men, working out the pectoral muscles through exercises such as push-ups and bench presses is great for improving the firmness, lift and shape of your breasts.

Get a natural lift

If you long for perkier, uplifted boobs, using a firming cream on your breasts and décolletage can help you to achieve this look. While applying a cream is unlikely to make any significant changes to the overall size or shape of your breasts, by massaging a firming cream regularly into your skin you can help to improve skin elasticity and tone up the area, helping to prevent wrinkles and sagging and improve the overall appearance of your boobs.

Fake a perfect cleavage

If you’re planning to wear a plunging neckline and want to make the most of your cleavage, it is possible to create the appearance of bigger breasts with a little bit of makeup. To cheat your way to a better cleavage, don your favourite bra then lightly dust some matte bronzer between your breasts, blending up and out to create the illusion of shadow. Finish with a lighter, shimmery powder across the top of your boobs and collarbones.

Check your breasts

According to a survey by Breakthrough Breast Cancer, only 35% of women regularly check their breasts for signs of cancer. However, breast cancer is a leading cause of death in women and early diagnosis can rapidly increase chances of survival. Women are advised to get to know their boobs by checking them each month and looking out for changes in size, shape and skin texture, as well as checking for discharge, rashes or lumps. If you are not sure how to go about checking your breasts, visit a reputable website or ask your doctor for tips on performing these necessary checks.

Quit smoking

Smoking has repeatedly been established as a leading cause of many serious illnesses, and breast cancer is no different. A study by researchers at the California Department of Health Services found that the rate of breast cancer amongst women who smoked was around 30% higher than for those who had never smoked. Separate research also suggests that the effects of smoking are cumulative, with risk increasing according to years of cigarette smoking, so stopping smoking now could help cut your risk of developing the illness.

Apply sunscreen

Despite the warnings about skin cancer, many of us are still not applying sunscreen on a regular basis. However, failing to apply sun lotion not only puts the delicate chest area at risk of sunburn and skin cancer, but it can also lead to premature ageing of the skin. To prevent a wrinkly cleavage and help keep your décolletage smooth and taut, make sure to apply a minimum of SPF 15 sunscreen whenever your skin is exposed to the sun.

Wear a sports bra

When we work out, our breasts tend to move about with the movements of our body. Exercising without adequate support (particularly for those with larger breasts) can therefore lead to discomfort and pain, as well as damage to ligaments which can cause breasts to sag. To make sure your boobs are protected from the effects of exercise, make sure you purchase a well-fitting exercise bra which is sturdier than your everyday bra and can help minimize breast movement.

Improve your posture

If you want to give yourself an instant breast lift, the best thing you can do is improve your posture. The chest muscles can lose flexibility when your shoulders are hunched, causing sagging over time. Furthermore, walking with a straighter back will make you boobs look instantly bigger and more pert. Try to pay attention to how you stand and sit throughout the day and consider taking up an exercise that will improve your posture such as yoga, Pilates or Tai Chi.

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5 tips for healthy skin

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.
For the most complete sun protection:

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.
If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
• Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

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