HEALTHY LIVING

7 Things Your Breast Says About Your Health

Published

2 years ago

November 10, 2022

FAB.NG

Image result for breast

They’re right there on our chest, perky or pendulous, nipples pale pink or dark brownand yet most of us don’t give our breasts much thought day to day. But we should.

Here’s what the look and feel of your dynamic duo can tell you about your health.

GROWING SIZE

If your breasts are growing, it’s likely due to weight gain (because breasts are made up of mostly fat cells, in addition to glandular tissue), pregnancy (as milk ducts ramp up for breastfeeding), birth control pills, and/or hormonal changes related to your menstrual cycle (they’re very sensitive to shifts in estrogen and progesterone). No need to worry, though you might need to buy new bras.

SHRINKING SIZE

If you find your chest shrinking, you’ve likely lost weight, or your estrogen levels are falling, perhaps from going off the pill or impending menopause. If you’re seeing shrinkage and none of those apply (especially if you also have hair loss, acne and facial hair), consider being tested for Polycystic Ovary Syndrome (PCOS), which is characterized by high levels of the hormones testosterone and DHEA.

SHIFTING SHAPE

DNA programs your shape, but it will morph over time. After breastfeeding and as we age, ligaments stretch, connective tissues break down, and skin loses elasticity, causing breasts to form more of a tear-drop shape (aka droop). Life-long good bra support is one of the few things women can do to fight the effects of gravity.

LUMPS AND BUMPS

Throughout your menstrual cycle, your breasts may feel lumpy and bumpy, as hormonal changes cause benign cysts to fill with fluid. In menstruating women, these fibrocystic changes are part of the normal architecture of the breast. The lumps which tend to show up on the sides of the breasts under the armpits and/or up front and over the nipples may feel tender or even painful, especially pre-period, but it’s not usually a cause for concern, especially if the lumps are symmetrical. As always, check with your doctor if you’re worried.

INVERTED NIPPLES

Inverted nipples are perfectly normal if they’ve always been that way. The big issue is if you have new inversion. If you’ve always had ‘outies’ and one day you have ‘innies,’ get to the doctor right away because breast cancer is one cause of breast retraction.

NIPPLE DISCHARGE

Nipple discharge is not abnormal, it can happen after sexual stimulation but it could signal a problem. Most women immediately think it means breast cancer, and in some cases it does, but there’s a long list of other things it could be. Especially when the discharge is happening on both sides, it’s likely to be a hormonal issue. A common problem is elevated levels of prolactin, which could come from a medication you’re taking.

COLOR CHANGES

While more advanced breast cancers can lead to skin color changes and skin dimpling, color changes are usually a sign of pregnancy, when nipples and areolas may enlarge and darken. Nipples may also get darker or puffier as you age, and that’s totally normal, even if it’s not your favorite look.

Up Next

4 Health Benefits of Green Tea

Don't Miss

6 Stress Relieving Foods to Try if You’re Feeling Anxious

HEALTHY LIVING

Sleep Hygiene: 10 Tips For Better Sleep

Published

2 days ago

September 14, 2024

Adaeze Okechi

Sleep Hygiene: 10 Tips For Better Sleep | fab.ng

Sleep hygiene plays a crucial role in our overall health, rivalling the importance of physical hygiene. It significantly impacts our well-being and longevity. Despite its vital nature, many individuals struggle to achieve sufficient high-quality sleep.

Research has shown that poor sleep negatively affects various aspects of our health. It disrupts hormone levels, impairs physical performance, and compromises brain function. Studies have also linked inadequate sleep to an increased risk of obesity and various diseases.

On the flip side, consistently getting good quality sleep offers numerous health benefits. It helps maintain a healthy weight, reduces the risk of developing certain diseases, and enhances overall health. Quality sleep acts as a cornerstone for optimal physical and mental functioning.

To help you improve your sleep, we have developed evidence-based strategies. These tips can guide you towards achieving better rest. By implementing these practices, you can work towards establishing healthier sleep patterns.

It’s important to note that implementing all sleep-smart strategies simultaneously may not be feasible for everyone. This is particularly true for those with young children or other demanding responsibilities. However, the journey to better sleep doesn’t require an all-or-nothing approach.

Even small, incremental changes in your sleep hygiene can yield positive results. By gradually incorporating healthier sleep habits, you can progressively improve your sleep quality. These minor adjustments can accumulate over time, leading to significant improvements in your overall sleep patterns.

Remember, the goal is progress, not perfection. Any step towards better sleep hygiene is a step in the right direction for your health and well-being. Start with changes that feel manageable and build from there. Over time, these small efforts can transform into lasting habits that support restful, rejuvenating sleep.

1. Create a Relaxing Bedroom Environment

Have you ever collapsed into bed after a long day, only to find you can’t fall asleep? A poor sleeping environment might be the culprit. A calming sleep space and a comfortable bed can significantly improve sleep quality and duration.

Here’s how to optimize your bedroom for better sleep:

Switch off the lights: Light exposure at night can disrupt your circadian rhythm. Use blackout blinds or a sleep mask to block out any light.
Turn off or drown out noise: Ensure your bedroom is as quiet as possible. If noise is unavoidable, use earplugs, headphones, or a white noise machine to block out sounds.
Set a soothing temperature: Keep your bedroom cool. Research supports sleeping in a room around 68°F (20°C).
Invest in quality bedding: Upgrade your mattress and bedding if they aren’t comfortable. A study showed that new mattresses improved sleep quality by 60%.

2. Keep a Regular Sleep Schedule

Maintaining a consistent sleep schedule helps regulate your circadian rhythm. Going to bed and waking up at the same time every day enhances your sleep quality.

Here are some tips for a consistent sleep routine:

Set a fixed wake-up time: Stick to the same wake-up time, even on weekends.
Allocate enough sleep time: Aim for 7-9 hours of sleep, allowing at least 8 hours for rest.
Adjust gradually: If you need to shift your schedule, do so slowly, making small adjustments each night.

3. Increase Daytime Light Exposure

Expose yourself to bright light during the day to improve your sleep. Your circadian rhythm, which regulates sleep, relies on light signals. Natural light in the morning helps you sleep better at night and reduces sleep disturbances.

Studies show two hours of bright light exposure during the day can increase sleep duration. If you can’t get enough sunlight, consider using artificial light sources.

4. Reduce Evening Light Exposure

While daylight is essential, too much light at night can harm sleep quality. Evening light tricks your brain into thinking it’s still daytime, reducing melatonin production. Blue light, in particular, is the most disruptive.

To minimize blue light exposure:

Avoid screens: Stop watching TV or using devices 2-3 hours before bed.
Use apps: Install apps that reduce blue light on your devices.
Try blue-light-blocking glasses: Wear them in the evening to reduce exposure.

5. Avoid Caffeine Late in the Day

Caffeine can keep your nervous system stimulated and make it harder to fall asleep. Since it stays in your bloodstream for up to eight hours, it’s best to avoid it after 2 or 3 pm.

If you enjoy coffee in the evening, switch to decaf to avoid disrupting your sleep.

6. Try Hypnosis for Sleep

If you have trouble falling asleep, hypnosis might help. Listening to sleep hypnosis recordings guides you into a relaxed state, making it easier to drift off. Techniques like progressive muscle relaxation and guided imagery can improve sleep.

You can try hypnotherapy through apps that offer high-quality sleep hypnosis recordings.

7. Avoid Long Naps During the Day

Napping too long during the day can interfere with nighttime sleep. Limit naps to 30 minutes and avoid sleeping too late in the day to prevent disrupting your circadian rhythm.

Some people, however, can nap without affecting their night sleep, so find what works best for you.

8. Don’t Eat or Drink Late in the Evening

Eating large meals close to bedtime can negatively impact sleep quality by affecting hormone levels. Avoid heavy meals before bed, but don’t go to sleep hungry.

Also, steer clear of alcohol. While a nightcap might make you drowsy, it can disrupt sleep later in the night.

9. Rule Out Sleep Disorders

If poor sleep is a regular issue, you might have an underlying sleep disorder. Insomnia, sleep apnea, or circadian rhythm disorders could be the cause. A doctor can help diagnose these conditions and recommend treatments or medications.

10. Exercise – But Not Before Bed

Regular exercise improves sleep quality and reduces insomnia symptoms. Studies show that exercise helps people fall asleep faster and sleep longer. However, avoid working out too close to bedtime, as it may increase alertness and make it harder to fall asleep.

Experiment with your exercise schedule to find what works best for your sleep.

Conclusively…

Sleep is essential for health and longevity. Poor sleep increases the risk of health issues like obesity, heart disease, and type 2 diabetes. To improve sleep, try getting more daylight exposure, keep your room dark at night, and explore sleep hypnotherapy programs.

If sleep problems persist, consult your doctor to check for a sleep disorder. Prioritizing good sleep hygiene is key to maintaining overall health.

If you enjoyed this article, visit here for more.

HEALTHY LIVING

10 Breathing Exercises For Stress Relief

Published

1 week ago

September 7, 2024

Adaeze Okechi

Breathing Exercises For Stress Relief | fab.ng

For high stress relief, incorporate breathing exercises into your routine. These exercises can promote calmness and relaxation, requiring only a quiet space for focused attention on your breath.

Breathing exercises don’t need to consume a significant portion of your day. The key is to allocate time for mindful breathing. Start with 2 to 5 minutes daily, gradually increasing the duration as the practice becomes comfortable and familiar.

Aim for multiple daily sessions, scheduling specific times or practising conscious breathing as needed.

Explore the following 10 breathing exercises for stress relief to discover which ones resonate with you. You might find immediate appeal in certain respiratory techniques.

10 Breathing Exercises For Stress Relief

1. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, helps you engage your diaphragm properly. A 2020 meta-analysis indicates that this type of breathing is especially beneficial for individuals with chronic obstructive pulmonary disease (COPD), heart problems, or cancer.

Additionally, it can help reduce stress and manage challenges related to conditions like eating disorders, constipation, high blood pressure, and migraine headaches.

Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times daily. While it may feel tiring initially, the technique should become easier and more natural over time.

Lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for added support.
Place one hand on your upper chest and the other below your rib cage, so you can feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach press against your hand while keeping your other hand as still as possible.
Exhale using pursed lips while tightening your abdominal muscles, ensuring your upper hand remains completely still.

To make the exercise more challenging, you can place a book on your abdomen. Once you’ve mastered belly breathing lying down, you can try it while sitting in a chair and eventually incorporate it into your daily activities.

2. Pursed Lip Breathing

Pursed lip breathing is a straightforward technique designed to slow down your breathing by applying deliberate effort with each breath. You can practice this technique anytime, and it is particularly beneficial during activities like bending, lifting, or climbing stairs.

Begin by practising pursed lip breathing 4 to 5 times a day to learn the correct breathing pattern.

Relax your neck and shoulders.
Keep your mouth closed and inhale slowly through your nose for a count of 2.
Pucker or purse your lips as if you’re going to whistle.
Exhale slowly by blowing air through your pursed lips for a count of 4.

3. Breath Focus Technique

The breath focus technique combines deep breathing with imagery or focus words and phrases. Choose a focus word that makes you feel relaxed, happy, or neutral—words like “peace,” “let go,” or “relax” work well.

As you develop your practice, start with a 10-minute session and gradually increase the duration until you reach at least 20 minutes.

Sit or lie down in a comfortable position.
Bring your awareness to your breathing without trying to alter it.
Alternate between normal and deep breaths a few times, observing the differences between them. Notice how your abdomen expands with deep inhalations and how shallow breathing feels in comparison.
Practice deep breathing for a few minutes.
Place one hand below your belly button, keeping your belly relaxed, and observe how it rises with each inhale and falls with each exhale. Let out a loud sigh with each exhale.
Begin the breath focus practice by combining deep breathing with imagery and a focus word or phrase that supports relaxation. Imagine the air you inhale brings waves of peace and calm throughout your body, mentally saying, “Inhaling peace and calm.”
As you exhale, imagine the air washing away tension and anxiety, mentally saying, “Exhaling tension and anxiety.”

4. Lion’s Breath

Lion’s breath is an invigorating yoga breathing practice that can help release tension in your jaw and facial muscles. Also known as Lion’s Pose or Simhasana in Sanskrit, this technique is a great way to energize your body and mind.

Sit in a comfortable position, either back on your heels or with your legs crossed.
Press your palms against your knees with your fingers spread wide.
Inhale deeply through your nose while opening your eyes wide.
At the same time, open your mouth wide, stick out your tongue, and aim the tip towards your chin.
Contract the muscles at the front of your throat as you exhale forcefully through your mouth, making a long “haaa” sound.
You can direct your gaze to the space between your eyebrows or the tip of your nose.
Repeat this breath 2 to 3 times.

5. Equal Breathing

Equal breathing, or Sama Vritti in Sanskrit, involves making your inhales and exhales of equal duration. This technique helps bring balance and steadiness to your breath, improving mental well-being and increasing oxygen supply to the brain and lungs.

Find a breath length that is neither too easy nor too difficult, typically between 3 and 5 counts, and maintain it throughout the practice.

Sit in a comfortable position.
Inhale and exhale through your nose.
Count during each inhale and exhale to ensure they are of equal length. Alternatively, you can repeat a word or short phrase during each breath.
If comfortable, add a slight pause after each inhale and exhale for breath retention.
Continue this breathing pattern for at least 5 minutes.

Once you become accustomed to equal breathing while seated, try incorporating it into your yoga practice or daily activities.

6. Alternate Nostril Breathing

Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a relaxing breathing practice that enhances cardiovascular function and lowers heart rate.

This technique is most effective when practised on an empty stomach. If you are feeling sick or congested, it’s best to avoid this practice. Keep your breathing smooth and even throughout the session.

Sit comfortably in a seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm while keeping the other fingers extended.
After an exhale, gently close your right nostril with your right thumb.
Inhale slowly through your left nostril, then close it with your right pinky and ring fingers.
Release your thumb to open your right nostril and exhale through it.
Inhale through your right nostril, then close it.
Release your fingers to open your left nostril and exhale through this side.

This sequence completes one cycle. Continue this breathing pattern for up to 5 minutes, finishing your session with an exhale on the left side.

7. Resonant/Coherent Breathing

Resonant breathing, also known as coherent breathing, involves breathing at a rate of 5 full breaths per minute. This rate maximizes heart rate variability (HRV), reduces stress, and can alleviate symptoms of depression when combined with Iyengar yoga, according to a 2017 study.

Inhale for a count of 5.
Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.

8. Deep Breathing

Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs and allowing you to breathe in fresh air. This technique can help you feel more relaxed and centred.

While standing or sitting, draw your elbows back slightly to allow your chest to expand.
Take a deep inhalation through your nose.
Hold your breath for a count of 5.
Slowly exhale through your nose.

9. Humming Bee Breath

Humming Bee Breath, a yoga breathing technique, creates a soothing sensation that brings instant calm, particularly around your forehead. This practice can help alleviate frustration, anxiety, and anger.

Research suggests that it may help lower your heart rate, improve mental clarity, and reduce stress.

Sit comfortably with your eyes closed and your face relaxed.
Place your first fingers on the tragus cartilage, which partially covers your ear canal.
Inhale deeply, then gently press your fingers into the cartilage as you exhale.
Keep your mouth closed and produce a loud humming sound.
Continue this practice for as long as it feels comfortable.

10. Sitali Breath

Sitali breath is a yoga breathing practice that helps cool your body and relax your mind. While practising Sitali breath, slightly extend your breaths without forcing them. Since you inhale through your mouth, choose a place free of allergens and air pollution for this practice.

Sit in a comfortable position.
Stick out your tongue and curl the outer edges together. If your tongue doesn’t curl, you can purse your lips.
Inhale through your mouth.
Exhale through your nose.
Continue breathing this way for up to 5 minutes.

What is the 4-7-8 breath method?

The 4-7-8 breathing technique involves inhaling for a count of 4 seconds, holding the breath for 7 seconds, and then exhaling slowly for 8 seconds. This method is designed to promote relaxation and reduce stress.

What are the 5 main breathing exercises for stress relief?

To alleviate stress, you can try various breathing techniques, including alternate nostril breathing, humming bee breathing, Lion’s breath, equal breathing, and the breath focus technique. Simply concentrating on your breath for a few minutes can significantly impact your stress levels.

How to fix shallow breathing?

If you frequently experience shallow, rapid breathing—known as tachypnea—it could indicate an underlying health condition. It’s important to consult a healthcare professional to receive a proper diagnosis and treatment plan tailored to your needs.

You can begin practising most of these breathing exercises immediately. However, if you have any medical concerns or are taking medications, it’s advisable to consult your doctor first.

For more in-depth guidance on breathing practices, consider reaching out to a respiratory therapist or a yoga teacher who specializes in this area. If you encounter any discomfort or agitation while practising, discontinue the exercise.

If you enjoyed reading “Breathing Exercises for Stress Relief” and would want to read more, visit here.

HEALTHY LIVING

7 Leading Gen Z Fitness Trends

Published

2 weeks ago

August 31, 2024

Adaeze Okechi

Welcome to the Gen Z fitness trends! These young adults, aged 18 to 24, aren’t just following a trend but living a healthy lifestyle. Recent studies show that more Gen Zers are hitting the gym regularly than ever before. The survey found that almost half of them exercise multiple times a week – that’s way higher than the average person.

Why are Gen Zers so into fitness? For one, they care deeply about their health. Plus, social media has made it super easy to find fitness influencers and health tips.

As a generation that loves convenience, tech, and personalized experiences, Gen Zers have specific demands when it comes to fitness. This can make it tough for businesses to stand out in the crowded fitness market. But by keeping up with the latest Gen Z fitness trends and offering customized experiences, businesses can win over this lucrative market.

With so many fitness options out there, Gen Zers can feel overwhelmed when choosing the right workout. This is where fitness businesses can step in and offer solutions. We’ll explore the top Gen Z fitness trends and show how businesses can cater to this generation of fitness fanatics. Let’s get started!

Trend 1: Gen Z wants to workout wherever and whenever

Gen Z loves flexibility and convenience. That’s why it’s no surprise that more or less of them prefer to exercise both at the gym and at home. They want the freedom to choose where and how they workout, depending on their schedule and mood.

As a fitness business owner, remember this. Some Gen Zers might prefer home workouts due to busy schedules or personal preferences, while others crave the energy and community of a gym. Offering both options is key to attracting and keeping Gen Z clients.

Whether you provide virtual and on-demand options or physical gym space, emphasize the convenience and flexibility of your offerings. Show them how easy it is to book and access your services, no matter where they are.

Trend 2: Digital fitness is a hit with Gen Z

With the rise of technology, digital fitness platforms have become super popular with Gen Z. They provide the convenience and flexibility they want. Recent research shows that most Gen Z fitness fanatics believe fitness apps can improve their health. Plus, some Gen Z adults own a home gym or some type of on-demand guided workout program.

As a fitness business owner, keep this trend in mind when catering to Gen Z clients. Consider how your gym or studio can utilize the equipment that clients have invested in. While some of their new equipment comes with guided workouts, other equipment like adjustable weights, flexible bands, and slide boards can be used in digital workouts from gym and studio owners.

Trend 3: Gen Z loves wearable tech

Wearable technology like fitness trackers and smartwatches is a must-have for Gen Z fitness enthusiasts. Whether it’s a Fitbit or another type of wearable fitness tracker, most Gen Zers have one, and more of them plan to get one in the future – that’s more than twice the rest of the population.

These devices track physical activity, sleep, heart rate, and other important health metrics. Fitness businesses can leverage this trend to create a more engaging and personalized client experience. This can be done by integrating certain fitness tracking platforms that use wearables like Spivi, AccuroFit, or MyZone.

Trend 4: Gen Z prefers variety in their workouts

The Gen Z loves to mix it up. Compared to five years ago, Gen Z is exercising more and prefers a variety of activities in their workouts.

35% like weightlifting and strength training.
31% perform aerobic or cardio exercises, and 58% specifically run or jog at least once a week.
24% prefer a group class like yoga or Pilates.
18% enjoy cross-training – a method that utilizes several modes of training beyond their main sport or fitness regimen.

Remember to offer a variety of fitness classes and activities at your studio or gym to keep your Gen Z clients engaged and coming back for more.

Trend 5: Mental health matters to Gen Z

Gen Z is increasingly interested in taking care of their mental and emotional health in addition to their physical health. Why? Research shows that some Gen Zers have been diagnosed with a mental health condition, and most of them say it was due to the pandemic.

Other data shows that 56% of Gen Zers were lonelier and more anxious than other generations during the pandemic and twice as likely to battle depression.

As a fitness business owner, recognize the mental health struggles your clients may be experiencing and provide resources and support to help them cope. One solution is to offer mind-body practices like yoga and meditation, which are proven to reduce stress, depression, and anxiety.

But it’s not just about offering classes. Check in with your clients regularly by texting, calling, or creating a safe space for them to talk about their mental and emotional health. This can build trust and create a supportive community within your studio or gym.

Remember, mental health is just as important as physical health. By prioritizing both, you can help your clients achieve holistic wellness.

Trend 6: Gen Z values sustainability and plant-based diets

Gen Z is a generation that cares deeply about sustainability and protecting the environment. This makes them one of the most values-based consumer groups. As a result, they seek out environmentally friendly choices, especially in the products they buy and the food they eat.

What does this mean for your fitness studio or gym? Gen Zers value authenticity, so businesses that prioritize sustainable practices should do so genuinely and transparently. If you share these values, continue to promote them by stocking up on eco-friendly products, fitness equipment, and merchandise, and reducing your waste whenever possible.

This can help you build trust with Gen Z consumers, who are known to research and evaluate a company’s values before making a purchase.

Additionally, when you suggest whole-foods-based diet plans and shopping lists with plenty of vegetables, your Gen Z clients are more likely to stick with it, considering their experience with sustainable food choices.

Trend 7: Gen Z is all over social media

Gen Z fitness influencers thrive on social media platforms like Instagram and TikTok. More than one in four Gen Zers follow fitness influencers, and three in four follow more than 10.

With 80% of Gen Z purchases influenced by social media, fitness businesses should leverage social media to reach this highly engaged audience. Video ads are particularly effective, as most Gen Zers say they click on video ads more than any other format. Fitness businesses can also partner with fitness influencers to reach a wider audience and increase brand awareness.

However, it’s not just about creating ads and partnerships. Fitness businesses can also use social media to connect with their audience on a personal level by sharing behind-the-scenes content, and success stories, and even hosting live workouts. These efforts can help build a loyal following and generate positive word-of-mouth.

Win over Gen Z today!

If you’re a fitness business owner, you need to understand the unique fitness trends and preferences of Gen Z clients. From mental health to sustainability and social media influence, there are many trends you can use to connect better with this generation.

With built-in rewards, fitness tracking, and wearable technology integrations, you can boost engagement and add value to your memberships. This can help you better meet the needs of Gen Z, leading to happier and more loyal clients.

For more tips and updates on health and fitness, visit here.