Feminine beauty is greatly defined by the fullness and firmness of the breast. A female becomes aware of the beauty of her breasts as she starts attaining her youth. Proper care during the adolescent stage itself helps in making the breast line more attractive and healthy. Regular examination of the breast for lumps and bumps, will help in detecting any problem in the early stages and avoiding complication caused in later stages. Development of breast line starts at the age of 12 and by the age of 18 years, they become fully developed. Sometimes, the growth of breast is effected hormonal imbalance, congenital defects and deficiency of balanced diet. shapely and tight brassieres are recommended during the developmental years, so as to avoid sagging breast in the later stages. Bust region is made up of cells, gland tissues, milk ducts, and fats. Therefore, the breast tissues are benefited by good posture and exercise.

Factors Affecting the Breast

Most of the non-pregnant females undergo cyclic changes in the breast development with the normal ovulation process. Some of them also experience premenstrual increase in the breast size and density. This engorgement in the breast is due to tissue edema. Changes in the volume and density of the breast is due change in the secretion of estrogen and progesterone during the menstrual cycle. Intake of certain contraceptives also effect the development of breast. It has been found that a constant rush of hormones like estrogen and progesterone can result in tenderness of the breast. There occurs a lot of changes gonadotrophin, estrogen and progesterone level, occurring during menopause, causes change in the glandular and ductal components of the breast. Pregnancy brings about a lot of changes in the volume and size of the breast, as it generates and stores milk. Lack of internal support of the breast requires external support. Excessive movement of the breast during physical exercise, increases the need for external support, due to changes occurring during the pregnancy and menstruation.

External Support for the Breast

Breast lack muscles and are only supported by the pectoral muscles of the chest. This is the reason that breast needs an extra external support. This is provided by wearing a shapely and good brassieres, which provides both, comforts and contour to the body. The support provided by the brassieres must come from beneath and not from the straps. The back and sides of a good bra must be in level with the front. Bulging flesh out of the bra indicates that the bra used is too small. In order to find out the correct size of bra cup, first measure the rib cage under your breast, then measure around the fullest part of the bosom till the nipple. The difference between the two measurements will give the cup size.

Breast Enlargement and Breast Firming Exercises

Breast is composed of fat cells, milk-ducts and glands, held together in a network of connective tissues. Therefore increasing or decreasing the bust size by exercising is not possible. However, a low calories diet along with regular workouts can help in reduction of weight as well as bust size. exercising tones up the muscles on which breast tissues lies. Some of the breast enlargement exercises are listed below -

Pec Press - Lie on the back, take about 3-5 pound weight, knees bent and arms outstretched to each side. Slowly bring your arms together, hold them for a second and again lower your arms again.

Butterfly Press - Sit on a chair with your back straight. Hold a weight of 3-5 pounds in your arms on the sides. Raise the arms to the side to shoulder level. Hold on to this position for sometime and slowly return to the starting position.

Wall ups - Stand at about 2 feet from a wall, facing it. Place your hands on the wall, at the chest level, against the wall. Then lean slowly towards the wall, with arm and chest muscles controlling the motion, until you have your nose against the wall.

Push back to the original position - Repeat the above motion about 15 times. During the exercise, a point is reached, at which the chest muscles feel most stressed, pause at that point, hold and count of 10 or15, and complete the motion.

Pectoral push-ups - lie down with face facing the floor and raise up, as in conventional push-ups, keeping the elbow and forearm on the floor. Hold for about 30 seconds and repeat the process.

It has been found the swimming is the best exercise for maintaining best bust shape. This is because, swimming can exercise the breast muscles considerably against resistance of water, providing the best shape.

Nutrition for Breast

When the breast starts sagging due to pregnancy or irregular menstruation, them women require a balanced diet.

• Intake of animal fat must be reduced. Oily fish and virgin olive oil must be used instead of standard cooking oil.
• Consumption of antioxidant supplement, including vitamin C, E, beta-carotene, and mineral selenium, antioxidant rich fruits and vegetables, especially onion, garlic, carrots, tomatoes, broccoli, cabbage and cauliflower.
• Increase the intake of fiber, including oat, rye, millet, brown rice and beans. Fiber helps in movement of food through the gut and reduces the re-absorption of estrogen
• Reduction in alcohol consumption, also rises the estrogen levels.
• Reduce the intake of coffee, cola, chocolates, and strong tea.
• Intake of protein-rich diet is necessary to build and keep muscles tone and firm. It also provides collagen to the tissues.

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