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Did You Know There Are Foods That'll Keep Your Breasts Healthy?
Here's something that you might not have put a ton of thought into before—what are the signs that your breasts are healthy? While most of us know that giving ourselves self-breast exams (in order to check for any abnormal lumps) is important, what should we be factoring in beyond that?
Well, according to many health experts, our breasts are in good shape if 1) the skin that covers our breasts is, for the most part, even-toned and the same texture; 2) they are warm in temperature (not hot but warm); 3) there is no discharge that's coming from our nipples (unless we're pregnant); 4) outside of pregnancy and PMS, they aren't tender; 5) the lymph nodes under our armpits aren't swollen and 6) if our breasts do have natural lumps in them (which is fairly common), they haven't changed in size.
In a nutshell, if your breasts are indicating something different from any of this, it's important to make an appointment with your physician as soon as possible. Aside from the fact that we, as Black women, have the highest mortality rate when it comes to breast cancer, our breasts are simply something that we shouldn't take for granted. They require tender loving care, just like any other part of our body does.
Foods To Eat For Healthy Breasts
One way to nurture both of your "girls" is to eat the kinds of foods that are proven to aid in keeping them toned and breast cancer-free. If you're interested in being proactive about the health and well-being of your breasts, here are 10 foods that you should consume on a regular basis.
10 Foods To Support Breast Health
1. Allium Veggies
If you've got no clue what allium vegetables are, I'll break it down real quick. Allium is the Latin word for "garlic" and allium veggies consist of foods that have a strong amount of sulfur in them that are used for regular consumption as well as medicinal purposes. Some foods that fall into this category include garlic (of course), chives, leeks, scallions, shallots, and onions.
Allium veggies are good for your overall health and well-being because the sulfur that's in them can do everything to lower your blood pressure and cholesterol levels and protect your heart to reduce bodily inflammation (thanks to the quercetin that's in them) and control your blood sugar levels. Since sulfur also contains powerful cancer-fighting properties, that's the main reason why allium veggies top the list of foods that can help protect your breasts.
2. Turmeric
Turmeric is a spice that's really popular in traditional Indian dishes. But whether or not you like Indian cuisine, this is something that you should have in your spice collection. Turmeric is a member of the ginger family and contains a fair amount of manganese, vitamin C, potassium, and iron. It's even got some fiber and protein in it too. As far as its health benefits go, turmeric can help to reduce depression-related symptoms, decrease symptoms that are connected to rheumatoid arthritis, fight obesity, and relieve pain, it's an awesome detoxifier.
Two other benefits of turmeric include the fact that it can help to keep your skin youthful and glowing and, it can even help to keep you from getting type 2 diabetes. All of this is because of the chemical compound curcumin that's in turmeric. It's curcumin also has anti-inflammatory and anti-cancer properties that make it great for keeping your breasts healthy. And since turmeric is wonderful for your skin, it's a spice that can keep your breasts in great shape, from the inside out.
3. Celery
Celery is made up of 95 percent water. So, if you're looking for a food that can help you out if you happen to be dehydrated (and you want to do something other than just drink water), celery can definitely help you out. Plus, it's loaded with health benefits as well. Believe it or not, even though it's got all of that water in it, celery is still packed with nutrients like vitamins B6, C, and K, along with folate, potassium, antioxidants, electrolytes, enzymes, and antimicrobial and antibacterial properties.
All of these work together to reduce your cholesterol and blood pressure levels; inhibit the growth of bacteria that could ultimately lead to infections; get rid of bloating; lower your chances of experiencing a urinary tract infection (UTI) and fight bodily inflammation.
On the breast health tip, celery has high levels of the compound polyacetylenes in it. These work to stop cancer cells from even forming. And, since vitamin C increases the production of collagen in your body, celery can help to keep the cancer cells away while making sure your breasts are supple and toned too. Pretty cool, huh?
4. Beans
If you've ever wondered what the healthiest beans are, the list includes chickpeas, lentils, peas, kidney beans, black beans, pinto beans, navy beans, and peanuts (yep, peanuts happen to fall into the beans and nuts categories). Beans are high in fiber, protein, iron, copper, folate, and manganese.
Beans also contain antioxidants to keep free radicals at bay, "good bacteria" (especially if they're black beans) to keep your gut in good condition, and ingredients that can keep you from getting a fatty liver (you can read more about that here). Also, thanks to the antioxidants and anti-inflammatory agents that beans have, they are just one more food that can keep cancer from creeping into your system.
5. Plums
If you ever wondered when plums are in season, it's usually between the months of May and October. And while I'm sure you probably already know this, just for the record, the dried-out version of plums are prunes. Plums have about one gram of fiber in them, along with 10 percent of the vitamin C and five percent of the vitamin A that your system needs on a daily basis per serving.
If you make eating them a consistent thing, plums can fill you up with antioxidants, lower your blood sugar levels, improve your bone health, lower your blood pressure, and reduce your anxiety levels (which are typically higher when the antioxidants in your body are lower than they should be), and they are also great for your breasts.
There are impressive studies that the properties in plums (and peaches) have the ability to not only kill already present cancer cells, but they can do that without damaging any of the healthy cells that might be around them too.
6. Olive Oil
The health benefits of olive oil are vast. Not only is it the kind of oil that is loaded with oleic acid (which is a healthy fat), it's also an oil that is packed with vitamins E and K, antioxidants, and anti-inflammatory properties. The combination of all of this can help to lower your blood pressure and even reduce your risk of having a stroke or a heart attack.
Some other awesome things about olive oil are it's one oil that actually doesn't cause you to gain weight when you consume it, it is able to reduce symptoms that are related to rheumatoid arthritis, it can lower your type 2 diabetes risk and olive oil contains antibacterial properties that are able to fight the type of bacteria that can lead to stomach ulcers and stomach cancer.
The vitamin E and antioxidants can keep your breasts looking young. And there are studies to reflect that extra virgin olive oil can reduce your risk of getting breast cancer.
7. Flaxseeds
Flaxseeds are the kind of seeds that are great for you from head to toe (have you ever made your own flaxseed gel for your hair? If not, check out this tutorial video here). Health-wise, flaxseeds are a good source of protein and fiber and, they've got a ton of omega-3 fatty acids in them (along with a small trace of other nutrients like vitamin B1, magnesium, phosphorus, and others). The dietary fiber in flaxseeds can help to keep you regular.
Plus, flaxseeds are able to help lower your cholesterol levels, and control your blood sugar and, if you're looking for something that can assist with weight loss, flaxseeds can do that too. Aside from flaxseeds also containing lignans and antioxidants to keep the skin on your breasts nice and smooth, lignans can help to decrease your chances of being diagnosed with breast cancer as well.
8. Fish
If you're an avid fish lover, good for you, sis. Fish is an awesome source of omega-3 fatty acids, protein, vitamins B2 and D, calcium, iron, zinc, phosphorus, magnesium and potassium. Every time you consume fish, you're playing a part in reducing your risk of heart disease and Alzheimer's disease. You're also lowering your risk of depression; improving your eye health; decreasing your risk of heart failure; decreasing your risk of being diagnosed with an autoimmune disease; speeding you your metabolism; alleviating your PMS symptoms (due to the fatty acids) and, rejuvenating your body after a workout (thanks to the combo of the vitamin D and fatty acids).
As far as what the healthiest fish are, salmon, mackerel, tuna, halibut, mahi-mahi, herring, and freshwater whiting top the list. As far as why fish are good for your breast health, it's a lean form of protein; the leaner the meat is, the less of a chance you'll have of being diagnosed with breast cancer.
9. Walnuts
When was the last time you cracked open a few walnuts? They've got more antioxidants in them than any other nut. Not only that but walnuts are also a wonderful source of omega-3 fatty acids; they promote a healthy gut; they can help to manage type 2 diabetes; they contain polyunsaturated fat, polyphenols, and vitamin E that work together to keep your brain in great shape; they can keep your man's sperm in peak condition and, walnuts are another food that fights inflammation.
And is it good for your girls? Well, there are studies that reveal that walnuts have been able to reduce the size of breast cancer tumors in mice. The way I see it, this means that these are the kind of nuts that can only help, not hurt.
10. Berries
I don't care if you like acai berries, blueberries, blackberries, raspberries, strawberries, or even grapes (yes, grapes are berries too)—all of them are a delicious way to care for your overall health and well-being. Matter of fact, when it comes to the list of superfoods that are in the world, berries are on it. That's because they are loaded with the kind of antioxidants that will help to reduce any oxidative stress that you may have in your body. Berries are also high in fiber, vitamins C and K and manganese. The ellagic acid in them can increase the collagen in your system so that your skin stays youthful looking. Berries also have properties in them that can keep your arteries nice and clear.
Finally, berries are the type of fruit that reduces inflammation while containing the antioxidants anthocyanins and resveratrol that work together to significantly decrease your cancer risk, long-term. So, do all of you, including your breasts, a favor and have a bowl of fresh berries this week. It's a delicious way to keep your girls tight—well, toned—and right. Literally.
Featured image by Shutterstock
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
The Common Denominator Is You. So, Why Do You Keep Choosing The Wrong Men?
Everywhere you go, there you are. It’s one of those popular sayings (kind of like “It is what it is”) that I find myself using a lot, especially when I’m in sessions with my clients. Why? Well, it’s kind of likean article that I once read that pretty much said our culture likes to play the toxic game of blaming other people because it’s an easy way to deflect from personal accountability (check out “What It Actually Means To 'Hold Yourself Accountable'”). So true, so true,
Well, another way of saying “everywhere you go, there you are” is using the math term “common denominator” — and today, what we’re going to attempt to tackle is, why is it that some of us, if we stepped back a moment to take a very real and honest assessment of our dating life, do we always end up with the same kind of guy? One who really isn’t the best for us; sometimes, not even close.
Before getting into some questions that I think can help you get to the answer, let me just say that this is definitely one of the kinds of pieces that may step on at least your pinky toe before it’s all said and done. At the same time, although this might not be the most comfortable of reads, keep in mind what the late poet, singer, and publisher Tuli Kupferberg once said, “When patterns are broken, new worlds emerge.”
And so, if when it comes to the caliber of men you’ve dated, what you’ve been doing is revealing that your pattern is not really working for your ultimate good, spend a bit of time trying to unpack just why that could be the case — why, at the end of the day, you truly are the common denominator in it all.
How Self-Aware Are You?
About five years ago, I penned an article for the site entitled “These Are The Things Self-Aware People Do Daily.” You know, of all of the things to be in this life, prioritizing self-awareness is king because self-aware people do things like hold themselves accountable, know their strengths and weaknesses, identify their triggers, have good boundaries, self-reflect, pay attention to their own “blind spots” — and they can — eh hem — take feedback and constructive criticism pretty well.
That last one? If you’re constantly in a hamster wheel or even a cul-de-sac when it comes to men, be honest with yourself: did your family, friends, hell, even your co-workers warn you about some of the guys you dated, and you found yourself either defending, deflecting or getting offended? Yeah, self-aware people don’t get down like that because they would rather have peace and be wrong than act like they are always right and remain in chaos.
So yeah, if you’re always in some foolishness or even in relationships that are simply a counterproductive waste of time, pondering how self-aware you actually are is a really good place to start. Self-reflect. Know your weaknesses. Listen to what others have to say about your tendencies. All of this can do you a whole lot of good.
How Humble Are You?
Society is a wild place, boy. The reason why I say that is because, while it’s out here acting like humility is a bad thing, Scripture says, “By humility and the fear of the Lord are riches and honor and life.” (Proverbs 22:4) And why is humility such a vital spiritual attribute? Because, when you’re humble — you’re grateful; you’re teachable; you’re open to seeing things outside of your own perspective; you’re compassionate and empathetic; you’re flexible; you’re forgiving, and you’re able to release your ego so that you can accept what you need over what you want.
What you need over what you want. Chile, if that doesn’t keep some people in cyclic stuff, I honestly don’t know what does. There’s a client that I have right now who only contacts me when she’s basically blown up her life because she constantly gets caught up in a man’s looks and bedroom performance. When I tell her that she needs to stop making that #1 and #2 of things to look for in a relationship, she “uh-huh's” me and then does what she wants to do anyway — only for it to end up wreaking all sorts of havoc…again.
It’s another message for another time about how some of us could stand to look within to see if wanting a fine man above all else is more about validating some deep-rooted insecurities that we have about our own looks (ouch). For now, I’ll just say that if your ego is out here telling you that looks and sexual performance should trump things like character and consistency, it is LYING to you. If you chose to heed the humble side of yourself, you would know that.
And this actually brings me to my next question.
How Stuck Are You in Your “Type”?
The reason why I wrote “According To Experts, We All Have A ‘Type’” back in the day is because it’s true — pretty much all of us have a type which is pretty much a preference; there’s absolutely nothing wrong with that either. At the same time, I’m advising, from very up close and personal experience, that it’s a good idea to spend some time pondering “the origin story” of where your type came from.
Me? I’m always gonna be down for a very tall, hella chocolate, basketball (or soccer) build Black man. However, I’m a sexual abuse survivor and my molester looked a lot like that, so during the healing process of what he did to me, I had to factor in his influence. Plus, my first love also fits the physical mold and he definitely had quite an impact on my life. So…see what I mean? My type didn’t just come out of nowhere. Yes, sometimes your type may have some trauma or drama attached to it. And yes, that might be really uncomfortable to think about; still, that doesn’t mean it’s not true.
Now my late fiancé? He was right at about 6’ and, complexion-wise, he was lighter than I am. He treated me better than most of the men of my past, though — and even though he definitely pursued me for a while to get me to consider us beyond being friends, because I took a risk outside of my type, I learned what it was like to be loved in a healthy way. And what that did for me was it taught me to remain open outside of my standard type. I still like a tall-ass Godiva man, chile (and don’t let him have a beard and be in a tailored suit!). I don’t limit myself to that package, though. To do so would be severely limiting — potentially tragic even.
How Healed Are You?
“Healed” is a word that comes up A LOT in the social media space. When it comes to relationships, specifically, it’s important to ask yourself if you are healed from your past because, if you aren’t, you very well could be reliving it over and over…and over again, whether you realize it (or choose to accept it) or not.
Just so that we’re all on the same page, the word “heal” means things like healthy, sound, and whole. Synonyms for the word include improve, restore, mend, soothe, and rehabilitate. Signs that you have healed from past hurts of a relationship (or a series of relationships) include you don’t think of them with anger or bitterness; you can see the silver linings from the experience; you’ve forgiven them for things that they did wrong (or that simply hurt you — and no, that’s not always one and the same), and you don’t pick (or avoid) other people to be in your life solely based on what someone else did to you.
What I mean by that last one is an unhealed woman may say something like, “I don’t want to do [such and such] for a first date. That’s what my ex liked to do.” The new guy isn’t him, so why does he have to be beholden to your past? Or, “I don’t trust men who won’t let me go through their phone. That’s how I found out my ex was cheating.” You know, for all of the women who like to play a non-animated form ofInspector Gadget (the real ones know), they sure don’t want their phones inspected as much as they like to do all of the inspecting. SMDH. Anyway, I don’t go through phones. For what? I don’t pay the bill and I’m not anyone’s parent. And so, your next guy not preferring it either? That doesn’t automatically mean that he’s up to no good — he may just want his boundaries respected. An unhealed person may not accept that. A healed one tends to, though.
And how can being unhealed play a direct role in you choosing the same guys over and over again? It’s weird because, sometimes you will go back to what’s familiar to you — because the new guy is such a risk, you’d prefer to “stick to the devil you know” than take a chance on someone who rolls very differently. It’s a cryptic way of remaining the common denominator in your dating dynamics. Oh, but it happens all of the time, chile.
What Makes a Man WRONG for You? Specifically?
Okay, with a lot of the inner work out of the way, how do you even come to the conclusion that someone (or several people) is wrong for you? Because you know what? Once you’ve done some real healing (and serious maturing), you can oftentimes find yourself accepting the fact that just because someone may not be right for you, that doesn’t automatically or necessarily make them a bad person. No, not at all.
Although the word “wrong” can mean that something or someone isn’t morally right, wrong also means things like erroneous, not suitable or appropriate, not in accordance with certain requirements, or — and please catch it — out of order (which sometimes consists of the right thing happening at the wrong time). So, if it does seem like you keep choosing (because it is always a choice; that is also where accountability comes in) men who aren’t appropriate, aren’t in accordance with your needs or standards, or who aren’t what you need at the time — why is that? Is it rooted in fear? Impatience? Settling? What?
I have had enough clients go through this to know that it’s not good enough to be abstract about someone being “wrong” for you. You need to set aside one weekend, get some wine and a fresh journal, and really get into what wrong looks like. For instance, if you keep lowering your standards (which is the wrong thing to do, by definition), why is that? Because no matter how wrong the guy may ultimately turn out to be, what you have to be willing to accept is — again — you chose him. Why do you choose what’s wrong? Because, more times than not, some red (or at least orange) flags were waving long before the relationship came crashing down; oftentimes, they reveal themselves within the first couple of dates. You just chose to ignore them.
One more.
Do You Know a Good Man When You See One? You Sure?
As we close all of this out, when you get a chance, please check out “Question: Is The Man In Your Life Good 'TO' You? Good 'FOR' You? Or...Both?” Learning the difference between “to” and “for” took my own relational processing to an entirely new and freeing level. And you know what? Back to the healing point, another way to know that you’ve healed is you don’t generalize men. Meaning, that if you’re out here declaring that there aren’t any good ones, that’s not true; you’re just jaded (I mean, it’s the truth), and that head and energy space is affecting your judgment and perspective.
That said, if you’re constantly selecting the wrong men, ask yourself if you even know what a good man looks like (cue India.Arie’s “Good Man”). Again, by definition, good means things like morally excellent, right, kind, friendly, benevolent, educated, financially sound (not rich, stable and responsible…goodness), genuine, reliable, dependable, responsible, attractive, warm, intimate — satisfactory to the purpose (yes, that’s a literal definition).
For a man to be good for you, you need to know what purpose he is to serve at this particular point in your life because if, for example, all men seem to do, in your eyes, is use you for sex, why are you prioritizing sex over an emotional connection if the latter is the purpose that you seek right now? A lot of women can stop being the common denominator when it comes to choosing the wrong man if they 1) become the good that they seek and 2) do not betray the purpose behind why they even desire a relationship in the first place.
____
I know. When things aren’t going your way when it comes to matters of the heart, it can be easy to always say it’s the man’s fault. If there’s a pattern, though, please be a bit more self-reflective than that.
Once you do, you’d be amazed by how much about you shifts — to where the wrong guys can’t even get close to you, in the way that they used to, anymore.
Because you cease to be the “common denominator” you once were.
And how wonderful is that?
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