Winter Wellness

Winter Wellness

by | Nov 30, 2020 | Acupuncture, Asheville, Health, Pandemic, Wellness

For some people, the chilly winter months embody a heartwarming season, romanticized like a Norman Rockwell painting, with crackling fires, snowshoeing, hot cocoa, and cozy pajamas. For others, the cold weather, gray skies, and lack of sunlight presents a much bleaker reality. Self-care is important year-round but when the weather gets colder and the days get shorter, it’s an important tool to combat depression. This type of depression, that appears at the beginning of winter and subsides at the beginning of spring, is known as Seasonal Affective Disorder (SAD), and affects approximately 5% of the population.

This year, the dark days of winter are compounded by the relentless pandemic, and it’s more important than ever to redirect our energy toward effective relaxation techniques, constructive activities, and positive thoughts. When we are stressed or depressed during the winter holiday season, it can be quite tempting to devour a bag of cookies, have that extra glass (or bottle) of wine, spend too much money on holiday presents, or neglect our sleep and wellness needs.

Here are some winter wellness strategies to make the season a little bit more manageable.

Get sunlight
Do your best to get outside once a day. Winter days are shorter, which means there’s less light. Try to take advantage of the sunlight, whenever possible.

Get a depression screening
Even if you haven’t been diagnosed with Seasonal Affective Disorder, winter weather can bring down your mood. Many clinics will offer free screenings that are open to the public. They can also offer resources to help you manage your depression. Talking to a mental health counselor to help us sort out our worries can be helpful, and often necessary. You can also reach out to a volunteer crisis counselor by texting 741741.

Stay Hydrated
Most of us drink more coffee or tea during the winter months to keep warm. However, these beverages, plus the dry weather, are a recipe for serious dehydration. Be conscious that you’re drinking enough water to keep your body well hydrated. Eight glasses of water a day is standard.

Protect your sleep
Fewer hours of sunlight during the winter months can make it harder to feel awake throughout the day. Staying well rested is critical to making the winter months feel manageable. Tighten up your sleep regimen during this time of the year.

Maintain your physical health
Physical health is important for maintaining good mental health. With the winter weather preventing us from exercising outside and COVID-19 preventing us from going to gyms, look for things you can do inside, like yoga, or walking on a treadmill. The pandemic has made online classes more accessible than ever before. Most studios are offering online classes to their students, which is a great way to keep regularity in your routine, while supporting your local studio.

Keep making plans with people
The pandemic has also made it more difficult to spend physical time with our loved ones, which is particularly hard around the holidays, but that doesn’t mean we can’t schedule a phone or video call. I have friends that have had game nights, holiday parties, birthday parties, even baby showers, all through online platforms.

Bake some sweet but healthy seasonal treats
There is nothing more comforting than turning on the oven during the cold weather, and filling your home with the sweet aromas of cookies, pies, and muffins. Try putting a healthy spin on one of your most beloved and classic desserts. Check out my recipe for a healthy apple crumble.

Go for wholesome foods
It’s that time of year when you’ll be tempted with sugary, empty-calorie treats, but to be your happiest, most energetic self, it’s best to eat a balanced diet of mostly healthy fats, lean proteins, grains, and vegetables.

Give more of yourself and your time.
Whether it’s at a food bank, helping your elderly neighbor with some errands, writing greeting cards for hospitalized children, or making hats and blankets for donation, sharing your time will warm your spirit and give others comfort. Check out these organizations – cardsforhospitalizedkids.com and knotsoflove.org.

Dive back into reading
Winter is the best time to start that book that’s been on your coffee table for the past few months. Curl up in front of a fire with hot cocoa and a nice book.

Get into face masks
I don’t just mean the COVID-19 mask that has become another appendage on us, I mean the spa mask that soothes our dried-out winter skin. See my recipe for a homemade hydration mask.

Find a winter hobby
Knitting, sewing, and crocheting are not only soothing and meditative hobbies, but they make cozy gifts for the holidays, or for donating to those in need.

Work on your breathing
Conscious, slow breathing can help you when you’re feeling frustrated or overwhelmed. You can practice anytime, even while waiting in line at the supermarket, post office, or drug store.

Rediscover the beauty of the cold months
Winter is quite beautiful, and being mindful of that can help with our overall attitude. Snow capped mountains and beautiful song birds can make for some gorgeous photography projects. Take a hike, and capture all of nature’s splendor with an artistic eye.

Take care of your skin
Colder months can be particularly hard on your skin and hair, with the combination of dry air and hot showers, so it’s important to moisturize properly. Jojoba oil, vitamin E oil, and argan oil are all perfect moisturizing treatment for areas of the skin that tend to dry out quickly, like your elbows, heels, and cuticles.

Say thanks
Try focusing on gratitude throughout the whole winter season. Incorporating a simple gratitude practice into your day is a wonderful way to lift your mood, not to mention dissolve any holiday-related stress or resentments that might be hanging around.

Healthy Apple Crumble Recipe

3⁄4 cup old-fashioned oats

1⁄4 cup chopped walnuts

1 tsp ground cinnamon

3 tbsp maple syrup

1 1⁄2 tbsp coconut oil

6 cups of diced apples

2 tbsp cornstarch

1 1⁄2 tsp ground cinnamon

1/8 tsp ground nutmeg

In a mixing bowl combine together the oats, walnuts, cinnamon, maple syrup, and coconut oil. Stir until
crumbly. Set aside.

In another bowl, toss the apples with the cornstarch, cinnamon, and nutmeg.

Transfer the filling to the prepared dish, and press down with a spatula. Sprinkle evenly with the oatmeal topping.

Bake at 350°F for 25-35 minutes or until the apples are tender and tops are crisp. Enjoy!

Shea Butter, Coconut Oil, and Aloe Vera Face Mask

The combination of shea butter, coconut oil, and aloe vera hydrates, soothes, and softens dry winter skin.

1 tbsp of shea butter

1 tbsp of coconut oil

1 tbsp of aloe vera

Mix until smooth.

Spread the mixture onto your skin. Add extra to especially dry areas.

Let the mask sit for 15 minutes.

Rinse it off with lukewarm washcloth.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher.
For more information, visit acuwellhealth.com

Acupressure for Self-Care

Acupressure for Self-Care

by | Nov 1, 2020 | Acupuncture, Asheville, Health, Women, yoga

Acupressure is an effective self-care technique to help us relax and de-stress, whether at the office, at home, or in a tense work meeting. It is convenient, inexpensive, and easy to do. It is also safe to practice on infants and children. Knowing which acu-points to stimulate can help you treat a variety of conditions including headache, indigestion, muscle tension, or anxiety.

This technique became popular in China as a natural extension of acupuncture, using pressure from the fingers, as an alternative to inserting needles into the skin. It is a good option for those who are needle phobic. There are over 2,000 acu-points on the body that are located at nerve endings. Stimulating these points allows different parts of the body to communicate, triggering the release of opioids, which are naturally occurring chemicals in the brain that have an analgesic, or pain-relieving, effect. The release of opioids, such as endorphins, help to decrease feelings of pain and increase feelings of euphoria

A recent study at the University of Michigan looked at 67 people with chronic lower back pain and divided them into groups: those using acupressure, and those sticking to their prescribed treatment method from their primary care doctor. The acupressure group applied the technique to certain body parts for 30 minutes a day, for 6 weeks. The study concluded that the acupressure group found significant improvement in both pain and fatigue, without the use of pain medications, or their side effects. This study was particularly important because it confirms the effectiveness of more natural pain management solutions.

What are the Benefits of Acupressure?

•  Acupressure acts to massage and stretch the muscles, while increasing blood flow to the tissues.

•  It stimulates the body’s natural ability to suppress pain without the over-dependency on painkillers, which is important during our current opiate crisis.

•  Studies have found acupuncture points at sites of high-density neuro-vascular structures. When we stimulate those areas, we are promoting secretion of naturally occurring neurotransmitters, like endorphins, which help
minimize pain.

•  It is calming for the nervous system, while reducing stress and anxiety.

•  It is convenient to do anytime at the office or at home.

•  It is free.

•  It can be done on children and infants.

Acupressure Technique

•  Use deep, firm pressure to massage and stimulate each point.

•  When massaging acu-points, try to relax in a comfortable position, close your eyes, and breathe deeply.

•  Stimulate each point anywhere from 1 to 5 minutes.

•  Repeat the massage as often as you like; there is no limit to the number of times a day.

•  Besides massaging these points with your fingers, you can use various tools to help you along, such as an electric massage tool, a tennis ball, or a golf ball.

Try some of these common acupressure protocols on yourself or your loved ones if these uncomfortable symptoms should arise!

Acupressure Points for Headache Relief

•  Large Intestine 4 is used to treat diseases of the head and face and is the primary point for headaches, tooth, or jaw pain. It is located on the back of the hand, between the thumb and pointer finger. Do not use this point during pregnancy.

•  Taiyang is often used to treat headaches, eye pain, or eye swelling.  It is located in the region of the temples, at the outer edge of the eyebrows.

Acupressure Points for Stress Reduction

•  Yintang is used to calm the spirit, relax the mind, help with insomnia, and reduce nervousness. It is located between the eyebrows.

•  Governing Vessel 20 can be used to clear the mind, calm overthinking, and improve memory. It is found at the top of the head, in line with the tops of the ears.

Acupressure Points for Nausea and Indigestion

•  Pericardium 6 is commonly used to help relieve nausea, upset stomach, and motion sickness. It is safe to use during pregnancy and can help relieve morning sickness. It is located three finger breadths below the wrist crease, on the inner forearm, in between the two tendons.

•  Stomach 36 is commonly used for gastrointestinal discomfort, nausea, and vomiting. It is located four finger breadths down from the bottom of your knee cap, along the outer boundary of your shin bone.

Menstrual Cramping Relief

•  Spleen 6 is used for urological issues, pelvic disorders, and menstrual cramps. It is located on the inside of your leg, 4 fingerbreadths above your ankle. Do not use this point during pregnancy.

•  Liver 3 is a powerful point for menstrual cramps, but it is also effective for stress reduction, low back pain, high blood pressure, insomnia, and anxiety.

Natasha Kubis is a licensed acupuncturist
and certified yoga teacher.
For more information, visit
acuwellhealth.com

Sabrina West – Helping Others Attain Their Dreams, One Mortgage At A Time

Sabrina West – Helping Others Attain Their Dreams, One Mortgage At A Time

by | Nov 1, 2020 | Asheville, Real Estate, Women Empowerment

Sabrina West’s ambition has been stirring in her since she was just a child. The story of where she came from, and where she ended up, with the twists and turns along the way, has helped cultivate the savvy business woman she is today. As a wife, a mother of 5 wonderful children (one of whom has special needs), a caregiver to her elderly parents, a fitness guru, and a lioness in the mortgage industry, this powerhouse of a woman is truly a self-made success.

Sabrina’s roots run deep in these mountains and her relatives have been in the Asheville area for generations. She comes from a good hearted, salt of the earth, working class family. Her father, a disabled veteran, did his best to provide for his family, despite experiencing tremendous financial hardships. As a child, there were times when they went without heat, and would gather in the living room with sleeping bags to keep warm by the fire. The financial challenges during her upbringing were offset by her family’s perseverance and strong bond. Their struggles also served as the fuel she needed to trailblaze her own success story.

Sabrina’s mother has been a huge influence on her life. She’s been a devoted wife for 58 years and is the epitome of a saint. Her strength, nonjudgmental attitude, and enduring patience has been a guide for Sabrina throughout her life. “I was a rebel, so I challenged her, but she has always accepted me for who I am. She knows the right words to say all the time, and her enduring positivity and kindness comes from her faith in God.” Her mom has taught her to stay motivated, and stay true to her path, even when things get tough.

At age 12, Sabrina began assisting her mother with bookkeeping at her fathers’ garage, and then at age 15, she started a job in accounting at Paty’s Building Company. Numbers became easy to her, out of necessity. If she wanted something for herself, she had to know exactly how much money was required and how hard she needed to work for it. As a teen, she would write herself notes with positive affirmations, and stick them all around her room. She would read these reminders daily, until she believed her own truth – that anything is possible if you live your life with dedication and intention. This mindset would help guide her throughout her career, especially when helping others actualize their own financial goals.

She graduated from AC Reynolds High School and was the first in her family to go to college. She went to East Tennessee State University, where she studied physical therapy, a path that was inspired by her father’s disabilities, but decided to shift gears. She came back to her home town and did course work at the University of North Carolina and Asheville-Buncombe Technical Institute.

Sabrina became a single mom at age 25, and was waiting on tables, while working on a plan to provide the ideal life for her baby girl. She found herself taking the first steps toward her 18-year career in the mortgage industry, first as a receptionist, and then moving onto accounting and loan processing. She received her mortgage broker license to diversify her stream of income, but in addition to sales, continued to work on the operations side of the business for several years.

During the financial crash of 2008, Sabrina temporarily got out of the business, and was inspired to teach fitness by her close friend and mentor, Kim Hreha. Sabrina has always been interested in her own health and fitness, and teaching at Kim’s strength training center, HF Center of Exercise Science, provided her with an opportunity to develop her leadership skills. Kim saw Sabrina’s strengths, and taught her to believe in herself, while empowering others to do the same.

With an ignited passion to help others, Sabrina had the confidence to open Guaranteed Rate, a residential mortgage company, in 2017. Her in-depth knowledge of the operations side of the business, combined with her sales background, bolstered a successful foundation for her company. She was able to build a strong, cooperative team of 7 VP ‘s of mortgage lending. “They are the best of the best!”, she says. Sabrina and her team assist their clients in making educated home buying decisions, and achieving their mortgage goals within 30 days or less.

“Our culture and industry have moved to technology where people no longer meet in person, and transactions are completed with online signing, emails, and texting. It is important to me to continue to make a personal connection and establish rapport with my clients. I talk to them on the phone or in person to solidify that trust from the very beginning. I work hard to find an individual mortgage plan for them”, she says. Her team continues to support their clients by ensuring that they understand each and every step of the lending process.

“This is not an easy business. You need a tough skin and quitting is not an option”, says Sabrina. She has been called a “fighter” because she works hard for her clients. If their dreams and goals seem out of reach, she helps them find practical ways to achieve them. She looks at their debts, helps them organize their finances, balance their budgets, and creates solutions. Her system is centered on highly individualized mortgage plans, which are unique to each customer.

Home-buying is among the most stressful life events (alongside death and divorce). Anxiety is a natural part of this industry, and these types of big life changes require the highest level of support. Finances are personal, and there is a great deal of vulnerability involved. Numbers are black and white, but it’s important to Sabrina that she relates to her clients on a humanistic level, outside of just the numbers. She thinks of herself as a time traveler because she meets people wherever they are on their journey. Whether her clients are first time home buyers, or retirees planning for the future, Sabrina knows that trust is a major component of their relationship.

Sabrina finds great reward in working with people who are going through major life changes. A memorable experience for her was when she worked with a divorcée whose 26-year marriage had come to an end. Her client had always been a stay at home mom, and was now faced with the task of redefining herself, starting over, finding a new home, and a new career path. It meant a lot to Sabrina to be able to empower and support her client through these massive transitions. “I believe God gave each one of us special gifts; helping people discover these gifts motivates me daily”, says Sabrina. 

Sabrina was the only female top producing branch manager in her region from 2017 to 2019 and her achievements led to recognition by Guaranteed Rate, as well as a feature in the Scotsman Guide as one of the nation’s top-producing mortgage lenders. “There are many strong women in this industry and I am so proud to work with some of the best realtors, attorneys, and lenders on a daily basis”, she says.

“We have to work hard every day in our fast-paced culture to find balance with work, life, kids, parents, spouses, and friends. We must live with intention, make choices we are proud of, take moments to share a smile, give a pep talk, breathe, and most of all, listen”. Sabrina came to this discovery after her near-death experience during the birth of her youngest son. He was recently diagnosed with Autism, after many years of searching for a diagnosis. This experience propelled her to focus on all his positive gifts, and nurture them to the fullest. It taught her to be optimistic, encouraging, and to never give up. Everything she has been through, and everything she has overcome, has brought her to a place of abundance in her life. When people say they can’t, she responds, “yes you can”. She is living proof.

When asked to shed some pearls of business insight to women who may be starting out or transitioning into new careers, Sabrina answered, “be coachable, ask lots of questions, educate yourself, be an expert in your field, and laugh at yourself. Challenges create character, and there are no mistakes, just new lessons to learn”.

Guaranteed Rate
30 Town Square Blvd Suite 206 Asheville, NC 28803 
(828) 778-4224  cell
(828) 412-4337  office
[email protected] 
rate.com/sabrinawest

All About Breasts

All About Breasts

by | Oct 2, 2020 | Acupuncture, Asheville, Breast Cancer, Health

Our Beautiful Biology

Throughout history, the female breast has been a locus of art, sexuality, eroticism, fertility, abundance, and nurturance. The symbolism and politics of this sacred anatomy has evolved to fit the standards and beliefs of each time and culture. Ancient Egyptians, for example, represented breasts in their art, typically for religious purposes, while showing female deities breastfeeding pharaohs as proof of their divine status. The Ancient Romans were more liberal in expressing the sensuality of the female body in their masterpieces, while the Middle Ages, shaped by strict religious discipline, held more modest representations of the female body.

Despite the varying, often objectifying, representations of the female breast in art and culture, breasts are an evolutionary powerhouse. With their complex system of glands, ducts, and high concentrations of estrogen receptors, breasts are responsible for fascinating anatomical functions, such as helping puberty occur at the optimal time and creating nature’s most perfect food, nutrient-rich breast milk.

Breast Anatomy 101

The breasts are medically known as the mammary glands, and these glands are made up of lobules (milk-producing glandular structures), and a system of ducts that transport milk to the nipple for breastfeeding.

•  Breast tissue develops in the fetus along milk lines, extending from the armpit to the groin. The technical term for milk lines is ventral epidermal ridges, and these are the precursors to the mammary glands and nipples.

•  Each breast has 15 to 20 lobes that surround the nipple in a radial manner, like spokes on a wheel. Inside these lobes are smaller sections, called lobules.

•  At the end of each lobule are tiny bulbs that produce milk. These structures are linked together by small tubes called ducts, which carry milk to the nipples.

•  Between the glandular tissue and ducts, the breast contains fat and connective tissue.

•  The nipple is in the center of a dark area of skin called the areola. The areola contains small glands that lubricate the nipple during breastfeeding.

•  Each breast also contains blood vessels and vessels that transport lymph. Lymph is a fluid that travels through a network of channels called the lymphatic system and carries cells that help the body fight infections.

Breasts Make Nature’s Most Perfect Food

It is no wonder that breast milk is referred to as “Liquid Gold”. It contains 100% of the daily fat, proteins, vitamins, minerals, sugars, enzymes, and antibodies that a baby needs to grow, and ward off disease. Human infants are designed to be exclusively breastfed for about 6 months, and then the baby graduates to eat some food, in addition to breast milk. Here are some of the great health benefits of breast milk:

•  The first feedings contain colostrum, which delivers a high concentration of antibodies. The laxative effect of colostrum gently clears the baby’s intestine, decreasing the chance of jaundice.

•  It contains antibodies, enzymes, and white blood cells, which protect your baby from viral, bacterial, and parasitic infections.

•  It encourages the growth of probiotics and “good” bacteria in the digestive tract.

•  Additional immune components in breast milk provide protection against food allergies and eczema early in life.

•  Breast milk provides a defense against some common childhood illnesses such as, vomiting, diarrhea, pneumonia, urinary tract infections, types of meningitis, and can protect against some chronic conditions like celiac disease, inflammatory bowel disease, and asthma.

•  Breastfeeding lowers the risk of Sudden Infant Death Syndrome (SIDS), and increases the effectiveness of immunizations.

•  When at your breast, the sucking action of your baby strengthens their oral muscles, facial bones, and supports good dental development.

•  Breastfeeding supports brain development and is shown to improve IQ scores later in life.

•  Breastfeeding may help prevent obesity and lower your child’s risk of developing diabetes in adolescence and adulthood.

•  The hormones released while you feed your little one help to lower your stress levels.

A Walkie Talkie for Mom and Baby

Breasts are the gateway of communication between mom and baby. Nature has designed the breast to make a perfect product for its offspring. Here are some of the ways breasts communicate with the mom and the infant.

•  Areolas give off a scent. Around the edge of the areola are little bumps called Montgomery’s glands. When nursing, these glands produce a scent that only babies can detect. It smells like amniotic fluid, so the baby is drawn to the area.

•  The areola becomes darker during pregnancy and breastfeeding. Babies can see shades of lights and darks early on. By the areolas getting darker, it helps the baby recognize it.

•  A baby’s hands are designed to knead the breasts and stimulate the milk while their feet help them push up toward their mom’s breast.

•  When the breast senses an infection, it tips off the mom’s immune system to put out more lactoferrin and relevant antibodies.

•  When the baby is older than 1 year, the milk adapts to contain more fat and cholesterol to match the child’s more active lifestyle.

•  If the baby is born prematurely, the breast milk will make higher concentrations of protein and caloric density.

•  The breast knows when the mom is stressed, and in response will hold back her output of milk, until the stress response has averted. Stress can also put cortisol into the milk supply, which has shown to affect the baby’s personality. These are good reasons to focus on self care and relaxation techniques whenever possible.

•  Cells in the breast communicate with cells in the bone, telling the bones how much calcium content it needs to release to make the perfect formula. During breastfeeding a mom loses up to 6% of her calcium for her little one, so it is important to replenish that in the diet.

Breast Assured

Breast Assured

by | Oct 2, 2020 | Acupuncture, Asheville, Breast Cancer, Women

By Natasha Kubis

October is Breast Cancer Awareness Month, and a good time to get acquainted with the anatomy of your breasts, as well as the best practices for cancer prevention. Sadly, 1 in 8 women will be diagnosed with breast cancer in her lifetime, and it is a significant health threat. Other conditions that can affect the breasts, and are often benign, are cysts and fibrocystic changes. Infections of the breast tissue can also occur, particularly during breastfeeding, and mastitis, or inflammation of the breast, is common.

With the right knowledge, you can take preventative measures and a proactive approach to your breast health. Here’s how:

Schedule Your Mammogram

A mammogram scans breast tissue for tumors or other abnormalities that might be a sign of breast cancer, and is typically performed for the first time when a woman is between 40 and 50 years old. Women should have a repeat scan every 1-2 years. Menopausal women often have dense breast tissue, and density can obstruct cancer detection through a mammogram, making it unreliable, so 3-D ultrasound is recommended in these cases.

Report Any Breast Changes

You should be familiar with the way your breasts normally look and feel. You should report any of the following changes to your doctor: a change in the look or feel of the breast and nipple, which can include a change in size, dimpling, swelling, shrinking, asymmetry of either the breasts or nipples, or a discharge from the nipple.

Quit Smoking

Smoking is associated with an increased risk of breast cancer, particularly among women who started smoking at adolescent or peri-menarcheal ages. Cigarette smoke contains 3,000 types of carcinogens that could potentially affect your health.

Limit Alcohol

A meta-analysis of 53 studies showed that women who drank more than 3 drinks a day had 1.5 times the risk of developing breast cancer than nondrinkers. Try to keep it to 1 serving a day or less: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.

Stay at a Healthy Weight

Fat cells produce estrogen and high levels of that hormone have been linked to certain cancers. Working out can shrink the size of fat cells, so your body pumps out less estrogen. The American Cancer Society recommends getting at least 150 minutes of moderate intensity exercise per week.

Eat Your Fruits and Veggies

Eat at least 5 servings of fruits and vegetables every day.  Several recent studies have suggested that eating a lot of fruits and veggies may be associated with a lowered risk for developing estrogen-receptor-negative breast tumors. The effect may be due to the fact that plant foods tend to be rich in carotenoids, natural pigments that often serve as antioxidants. Estrogen-receptor-negative breast cancers make up only about 15 percent of all breast cancers, but they’re particularly hard to treat. The USDA advises that you should fill half your plate with produce. In addition it is best to avoid refined, heavily processed foods, and added sugars. There have been numerous studies on the benefits of plant based diets and decreased cancer risk.

Get Rest and Reduce Stress

Both of these practices help the body heal by repairing cellular damage and inflammation. Shoot for 7-8 hours of good sleep and try to incorporate techniques for relaxation, such as yoga and meditation.

Indulge in Some Chocolate

Chocolate contains a phytochemical compound called flavonoids. A flavonoid is an antioxidant that can prevent or slow damage to cells caused by free radicals, thereby potentially assisting in the prevention of cancer. Of course, moderation is the key.

Get Adequate Amounts of Folic Acid

Not eating enough folate, the naturally occurring form of folic acid, is linked with impaired ability to repair DNA, and damaged DNA has been linked to cancer. Folate is found in foods such as spinach, black-eyed peas, folic-fortified cereals, and grains. Try to get 400 micrograms daily.

Fun Facts About Breasts

Both males and females have breasts. The structure of the male breast is nearly identical to that of the female breast, except that the male breast tissue lacks the specialized lobules, as there is no physiologic need for milk production by the male breast (although there have been some documented instances of male lactation).

Our breast size is constantly changing. You might notice that your breasts shrink when you lose weight. That is because your breasts are made of fat. Pregnancy, breast-feeding, menopause, birth control pills, and even sex can cause your breasts to swell. Your breasts can also grow as much as a full cup size during your menstrual cycle. However, days after your period, your hormone levels drop and your bustline is at its smallest.

We are the only primates with permanent breasts. As humans, we grow breasts before puberty even starts, and they continue growing and changing throughout our lives. Other primates’ breasts grow only when they are breastfeeding.

The average breast weighs between 1-2 pounds.

Breasts are not twins, they are sisters. Two breasts are rarely, if ever, identical.

Breasts are a wonderful, life nourishing part of our anatomy. It is important to pay close attention to our diet and lifestyles for sustained breast health and wellness.

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