Thanks for joining me here on this Monday night,(well it won't be when you read it, lol!). Today's outfit is one of my more casual but fun looks. I decided to call this “Spread Your Wings And Fly”. The butterfly with it's bling is really quite beautiful.
So earlier today one of my group member's mentioned the idea of breast pain and discomfort while exercising as a possible blog topic. Well it looks like there are plenty of articles on the subject. So here goes ladies. I will concentrate on information from one article and link you to more to read on your own.
So we're going with information from Women's Health Magazine , with an article titled ” Exercise Means Breast Pain For One In Three Women”, subtitle ” 5 ways to keep your boobs comfy while working out”.
It starts out with this statement. ” If your breasts could talk, they'd probably tell you they're not thrilled when you lace up your running shoes”. In fact a study in the British Journal Of Sports Medicine , says breast pain is an issue for for almost one in three women. I will presume it to be similar in any type of exercise that involves aerobic or cardio workouts where you tend to move in all kinds of ways. And the study shows the bigger your cup size, the more likely you are to be plagued by breast pain.
Researchers surveyed 1,285 female runners in the 2012 London Marathon registration. They asked women about their exercise habits and workout intensity, as well as their medical history and how often they experienced breast pain. They found that 32% of women reported breast pain, but that number was strongly linked to the size of a woman's bust. Pain was a problem for 1 in 4 women with A cups, but it was an issue for half of all women with a cup size of F or larger. Ok I cannot even fathom a cup size that big. I think pain would be an issue even without exercise.
The big bummer: Working out is often to blame. Half of the women said it was brought on by moderate exercise, and 64% said their breasts hurt during vigorous exercise. Since nine out of ten runners reported wearing sports bras when training , it's not a total lack of support that's the problem. According to experts, the real issue is women aren't getting the right support.
Says the lead author of the study, “just because women are wearing sports bras, doesn't mean they are wearing an appropriately fitting, supportive sports bra.”
To keep your breasts happy and healthy , try these expert approved tips.
1.) Get proper support all day-not just at the gym. While you don't need to don a sports bra to run errands, you still should make sure your everyday bras give you the appropriate amount of support. A lot of women just don't realize how active they are all day, said the studies coauthor. She says, ” all types of activity can cause considerable breast movement and ultimately our research has shown it's movement of the breast that can lead to pain”. Head to a department store or lingerie shop and meet with a bra fitting specialist to find the right style and size for your bust.
2.) Make sure your bra meets these expert standards. Pay careful attention to these 5 crucial bra-fitting points from the research group on breast health. They apply to both your sports bras and your everyday options.
BAND: It should be snug enough that it doesn't slide around when you move but not so tight that it digs in or feels uncomfortable.
CUP: If it has individual cups, your breasts should be contained in them, not spilling out in any direction. If the cups are puckering, you may need to go down a cup size.
UNDERWIRE: If it has underwire, it should follow the natural crease of the breast instead of resting on it or digging in. If the underwire is resting further down on your rib cage (where you're a little narrower) the band might be too small.
FRONT: The lower edge of your bra between the cups should lay flat against the body and not gape away from your chest. If the front is not laying flat, you may need to go up a cup size.
STRAPS: They should provide support without digging into the skin. Your main support should come from a snug band, not super-tight straps
3.) TAKE YOUR BRA FOR A TEST DRIVE. Once you' ve found a sports bra that seems to keep everything in place, make sure to test the support before you buy it. You could run laps around the store- or you could try this much subtler trick by the study coauthor: Do a few star jumps in the dressing room. Start with your feet together and your body squatted down with your hands touching the floor. Then jump up while spreading your arms and legs out, like a star. This causes the same breast movement that occurs during running, so it's an accurate way to gauge the fit. Another tip: Stretch your arms above your head and from side to side. Your band should stay where it is when you put your arms up.
4.) WATCH WHAT YOU EAT AND DRINK. Some research has shown that a high-fat diet or excessive caffeine intake can contribute to breast pain in some people. I can attest to the fact of caffeine contributing to breast issues. I have Fibrocystic Breast Disease. If I consume too much caffeine I get actual breast lumps(scary) as well as tenderness in my breasts. So if you're feeling particularly sore, try cutting back on your caffeine intake, and see if that makes a difference. Some experts also advise an anti-inflammatory diet; think tons of fresh fruits and veggies and limiting processed foods to limit pain from inflammation. The bottom line: A healthier diet may help buffer against the breast tenderness, so eat clean if you're experiencing soreness. And if you're prone to pain around your period, take an over the counter pain reliever before the workout.
KEEP EXERCISING: It may sound counterintuitive since workouts can be the cause of discomfort, but staying fit, protects against breast pain in the long run. The study authors are currently working on 2 new studies that show an association between higher activity levels and lower levels of breast pain. So amp up your fitness routines to reap the benefits-just make sure you're wearing a super-supportive sports bra first.
Some other offerings :
http://www.livestrong.com/article/523450-can-exercise-cause-sore-breasts/. Can Exercise Cause Sore Breasts?
http://www.fleetfeethartford.com/sports-medicine/sports-bras. Breast Pain And Sports Bras:What Every Woman Should Know.
http://www.dnaindia.com/lifestyle/report-breast-pain-in-women-who-exercise-1836793. Breast Pain In Women Who Exercise.
http://www.nhs.uk/Livewell/fitness/Pages/a-sports-bra-can-reduce-breast-pain-during-exercise.aspx. How A Well-Fitted Sports Bra Can Reduce Breast Pain
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Tackle-breast-pain-while-exercising/articleshow/23586642.cms. Tackle Breast Pain While Exercising.
I hope you found this to be both informative and helpful. Remember keep the blog topic suggestions coming. When you blog daily like I do, one needs a steady supply of ideas. So I leave you to ponder this. Stay focused , keep your eye on the prize, and NEVER EVER GIVE UP. Till next time, God Bless.