Are Specific Vitamins Good for Breast Growth?

Your breasts consist of fatty tissue and mammary glands. The areola is the dark area of your breasts that surround your nipple. Your breasts begin growing during puberty and continue into adulthood. It is normal for breasts to vary in size, shape and color. A woman’s breasts may be large, small, smooth, lumpy, dark, light or even asymmetrical. Hormones, genetics, nutrition and pregnancy can alter the size of your breasts. A variety of vitamins can protect your breasts from damage and increase your breast size.

Vitamin A

Vitamin A is a fat-soluble vitamin that improves immune system function and protects your breasts from damaging free radicals that can delay breast growth, according to Deborah Mitchell and Lynn Sonberg, authors of the book “Breast Health the Natural Way: The Women’s Natural Health Series.” Mitchell and Sonberg report that vitamin A also repairs damaged tissues, increases collagen production, supports growth and development and aids in the healing process. The recommended daily dosage for vitamin A is 900 micrograms for men and 700 micrograms for women. Foods rich in vitamin A include carrots, sweet potatoes, milk, cheddar cheese, egg substitute, pumpkin, spinach, collard greens, turnip greens, kale, broccoli, cantaloupe, apricots and tomatoes.

Vitamin C

Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your breasts against harmful free radicals that can interfere with breast growth, according to Judith Brow, author of the book, “Every Woman’s Guide to Nutrition.” Brown explains that vitamin C also aids in production of collagen, repairs damaged tissue, accelerates the healing process, balances hormone levels, hydrates breast tissues, reinforces connective breast tissue and lowers your risk of developing breast cancer. The recommended daily dosage for vitamin C is 1,000 milligrams for adults. Foods rich in vitamin C include strawberries, oranges, pineapples, kiwi, cranberries, broccoli, grapefruits, Brussels sprouts, tomatoes and spinach.

Vitamin D

Vitamin D is a fat-soluble vitamin that aids in genetic coding, improves muscle tone, aids in calcium absorption, repairs damaged tissues, encourages breast growth and lowers your risk of breast cancer, notes Michael Zimmermann, author of the book “Burgerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease.” The recommended daily dosage for vitamin D is 15 micrograms for adults. Foods rich in vitamin D include salmon, tuna, milk, eggs, Swiss cheese, yogurt and ready-to-eat cereals.

Vitamin E

Vitamin E is a fat-soluble antioxidant that boosts immune system function and protects your breasts from cellular damage, according to Steve Blake, author of the book “Vitamins and Minerals Demystified.” Blake explains that vitamin E also supports muscle health, decreases inflammation in your body, promotes breast development, heals damaged tissues, strengthens blood vessels and carries nutrients to your breast tissues. The recommended daily dosage for vitamin E is 15 milligrams for adults. Foods rich in vitamin E include sunflower seeds, spinach, tomatoes, broccoli, soybeans, corn oil, hazelnuts, peanut butter and almonds.

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6 Mini Weight-Loss Moves That Lead to Major Results

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   6 Mini Weight-Loss Moves That Lead to Major Results

   It’s officially spring – Woohoo! – and as the weather warms up and those bulky layers come off, the thought of baring it all in your swimsuit can be a little unnerving. But it is possible to shed your hibernation flab by summer, and you don’t have to consume nothing but green juice to get there.

   Exercise scientist Ellington Darden, PhD, author of The Body Fat Breakthrough, is sharing some of his favorite easy ways to lose weight and keep it off. “Often it’s the little things you do that make a big difference in your effort to get back in shape and stick with the lifestyle changes you’ve adopted,” says Darden.

   Adopt these mini moves over the next three months, and you might actually enjoy swimsuit shopping. (Might.)

   #1 Mini Move: Use the buddy system
   You do everything with your best friends­–go shopping, eat lunch, even go to the bathroom–so why not shape up together? “Research shows that accountability keeps people on track,” says Darden.  “If you work out with a partner, you’re less likely to blow off an exercise session.” He recommends going to the gym together, texting each other often, and sharing your challenges and setbacks along the way.

   Can’t find a workout buddy? Darden suggests that camaraderie can come from social media, too. “Once the Body Fat Breakthrough program began in February 2012, all 65 participants joined an online community, which helped many of them maximize their fat-loss and muscle-gain results,” he says. The members of his program used Facebook to ask each other questions, share recipes, and share their progress. His recommended sites: MyFitnessPal.comand My.Menshealth.com/bellyoff.

   #2 Mini Move: Remodel Your Food Environment
   The kitchen isn’t the only place where you keep food: You might store snacks in your office, your car, and maybe even your bedroom if you’re guilty of bedtime munching. Well, it’s time renovate: “Rebuild your space to help you avoid temptation and make the easiest choices healthy choices,“ says Darden. For instance, in your freezer, move frozen fruit to the front and move ice cream to the far back or to your garage freezer. Even simple tweaks like putting unhealthy snacks out of arms reach at your desk can help deter bad choices.

   #3 Mini Move: Stand Tall
   Just because you want to drop some weight for summer, doesn’t mean you shouldn’t be proud of the body you currently have. Perk up your posture and strut! “The act of standing tall burns more calories than does slouching,” Darden says. “And standing tall even makes you look leaner.” Look leaner and become leaner at the same time? Sold!

   To practice good posture, imagine there is a string connected to the top of your head. As you sit, stand, and walk around, this string pulls you upwards while your shoulders relax down and back.

   #4 Mini Move: Recover Quickly
   It was just supposed to be one chip, but before you knew it, half the bag was gone! It happens. “If you blow your eating plan at one meal, get back on track the next day,” says Darden. “Don’t say, ‘Well, I’ve already blown it–I might as well return to my old ways’” and then finish the rest of the bag. We don’t recommend eating half a bag of chips, but remember, half a bag is still fewer calories than the whole bag. Besides, Darden reminds us, “Everyone loses a battle occasionally. Your job is to win the war. And you do that one meal, one day, and one week at a time.” So one “mistake” isn’t going to make or break a diet.

   #5 Mini Move: “No” means NO!
   Have a hard time saying no and sticking to it? Practice makes perfect, according to Darden. “The more you practice saying no, the easier it will get and the greater self-control you’ll develop.” His suggestion: Repeat “no” 50 times to get in the habit of actually saying it definitively. Forget about the wishy-washy, “Well, maybe not…” or “I really shouldn’t…” Say no, and mean it. And being assertive works in both directions: Saying yes with gusto to the healthy choices in your life will help you feel good about – and stick with – your new lifestyle.

   #6 Mini Move: Pamper Your Pearly Whites
   “Next time you get the munchies, just try brushing your teeth,” says Darden. If you’re not actually hungry and just looking for a fun flavor, giving your mouth a splash of mint might help crush the temporary need to snack. And if you’re prone to giving into a sweet tooth, this technique comes in especially handy forsugar cravings. “If you crave something sweet and you brush your teeth with a tingly toothpaste, the taste will temporarily cause anything sweet to taste bitter,” says Darden. Ever tried drinking a glass of OJ after you brush your teeth? That’s a taste that’ll kill any craving.

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4 Habits That'll Make You Gain Back Any Weight You Lose

Losing weight is easy—at least compared to keeping it off. After all, when your pant size stops shrinking and the compliments becoming few and far between, just one more cookie may not seem like such a big deal. Luckily, a new American Journal of Preventive Medicine study pinpoints the four main lifestyle behaviors that cause former weight-loss winners to put the pounds back on.

For the study, researchers from The Miriam Hospital followed 3,000 people—all of whom had lost at least 30 pounds—for 10 years. At the end of the study, nine out of 10 of the participants had kept off at least 10 percent of the weight. The more weight they had gained back, however, they more likely they were to share some key habits:

Avoiding the Scale
It’s no secret that we aren’t fans of judging health on pounds alone. But if you don’t keep tabs on how your body is changing (and it always is!), it’s easy for weight creep to get out of control before you even realize it’s happening. So try stepping on the scale, slipping on your skinny jeans, running a measuring tape around your waist, or even browsing through your selfies from time to time. (It worked for this photographer!) It’ll help you spot weight gain in its early stages, when it’s easier to combat.

Overeating
Between epic portion sizes at restaurants and emotional eating, every woman has gotten more than her fill at one point or another. Once you’ve lost some weight, it’s easy to feel like a splurge is in order. But with many “meals” containing more than your recommended daily intake of calories, too many splurges can add up quickly.

Skipping the Gym 
Your body is always doing one of two things: gaining muscle or losing it. So hitting your weight-loss goal is no excuse to forgo your fitness routine. Plus, exercising on the regular can help regulate your hormones, which can make it easier to resist that bingeing we talked about.

Consuming Too Much Fat
While we have a veritable love affair going with avocados, saturated and trans fats can torpedo your slim-down successes. Learn the difference between good and bad fat; figuring out how to strike a balance between the two could be the key to maintaining your weight loss.

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Here's how you can stay slim

Tried those yo-yo diets and always gained back those kilos? Here’s a guide that’ll help you maintain your body for good

Losing weight and maintaining your body requires a lifetime commitment. Dieting, on the other hand, requires you to follow a regimented programme until you get to a certain weight. When you reach that desired number, it isn’t unusual to go back to your old habits. Here’s a 10-step guide that’ll help you maintain that newly acquired svelte body for a lifetime.

Personalise your diet 
Do not follow the latest ‘size zero’ diet that your favourite star is following. Nutritionists say a diet works best when they are customised. It must depend on your body constituency, basal metabolic rate and lifestyle. 

Ditch the scale 
Your weight depends on your water intake, bone density and muscle mass. Although you may look slimmer, the weighing scale may show a number higher than what you anticipate. It’s wiser to pay attention to how your clothes are fitting you, or measure the midpoint of your waist, and your bra size and track how the inches have reduced or increased over time.

Stay motivated 
Losing weight increases your self-confidence and makes you feel better about yourself. It’s easy to stay motivated while your pants are feeling loose. But what happens when the weight hits a plateau? By focusing on how your health is improving you stay committed to healthier habits. Don’t be shy about giving yourself regular pep talks. Occasionally, write 'I am entitled to better health’ on sticky notes and paste them on your desk.

Form a support group 
Losing weight is a lonely journey. It is your battle and you’re fighting your own eating habits. A good idea is to get a support group. Don’t hesitate to reach out to your family doctor, nutritionist, gym buddies, mentors, friends, and family to egg you on, especially if you eat for emotional reasons.

Smarten up the kitchen
If you open the fridge and can’t find healthy options, you’re more likely to call for a pizza or grab a box of cookies. Always stack it with healthy staples like vegetables, pre-measured chicken breasts, beans, olive oil, eggs, fresh herbs, and some quick-boil whole grains. Arrange shelves so you can see what you have and what’s running low.

Pre-plan meals 
Eating out can be quite challenging when you’re trying to lose weight. You tend to make habitualchoices without considering calories or added sugar and salt. So, the next time you are making a plan to eat out, go online to view the menu and decide what you want, instead of making your folks wait on your order, endlessly.

Snack smart 
A well-timed snack that is a combination of carbs and proteins keeps your blood sugar steady and can prevent you from binging when you sit down for your next meal. If you’re hungry but not ready for a full meal, consider an apple and a handful of nuts, two khakras with boiled sprouts, or a multi-grain toast with a small glass of milk, or a hard-boiled egg.

Don’t deprive yourself
The more you deprive yourself of a food item, the more you’ll crave it. So don’t completely strike off pizza and chocolate cake from the menu, but eat it less frequently and in smaller portions. By that way, you’ll avoid gorging on them once you’re through with the diet programme.

Manage your metabolism 
If you’re still not losing weight, despite all your best efforts, your metabolism may be the culprit. If you’re having trouble losing weight, your doctor can rule out or confirm a thyroid imbalance or hormonal fluctuations and prescribe appropriate medication. He can establish health measures like blood pressure, cholesterol, fasting blood sugar, waist measurement and pulse. If he rules out serious health problems associated with excess weight, you might be more motivated to commit to regular exercise and a healthier diet.

Keep healthy foods handy
There’s nothing worse than getting stuck at a fast-food joint from hell when you’re very hungry. Avoid that fate by keeping non-perishable foods like nuts, dried or dehydrated fruit, a packet of peanuts, a fruit or a small box of carrots handy. Be sure to carry a water bottle so you don’t confuse thirst with hunger. 

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