Breast cancer is, sadly, becoming one of common cancer in the world. Especially in America, more than 12% of the women population is suffering from breast cancer. And in Asian countries, women have an 11% risk of being diagnosed with breast cancer. We've already prepared an article on how to prevent breast cancer to reduce the external risk factors. 

 

The most noticeable and common symptom of breast cancer is a lump or mass in breast tissue. We've seen women who are not much conscious about the lumps and ignore it which is a major blunder. Every woman should visit a doctor even if they face a minor inconvenience in the breast and nipple area. 

There's no such thing as normal symptoms or general symptoms as every woman goes through different pain and problems. Sometimes the symptoms may be similar and sometimes they might not be similar. We've listed out some of the symptoms that we've collected from various sources. Be aware of any form of changes or inconveniences you feel in your breast.

        •    Changes in breast skin including redness, itchiness, swelling, etc.
        •    Lump in the breast or underarm. 
        •    Thickening and swelling in a different part of the breast 
        •    Irritation and itchiness in breast skin 
        •    Redness or flaky skin in the nipple area and breast skin 
        •    Mild to severe pain in any area of the breast including the nipple area 
        •    Any change in the shape and size of the breast 
        •    Heaviness and enlargement of breast 
        •    Pittings or dimples in breast skin (like the orange skin) 
        •    Nipple discharge (blood and other fluids)
 

Breast cancer in Men

Believe it or not, but men also have breast cancer. Moreover, the symptoms of breast cancer in men are similar to the of women. Some of the major symptoms are:       

           •    Lumps in the breast, mostly painless
         •    Thickening of the breast
         •    Discharge of fluid from the nipples
         •    Changes in nipple or breast skin such as redness, dimpling, redness, etc.

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Staying healthy and fit is desired by every woman; nevertheless, the unhealthy eating traits and desperate desire to lose weight followed by other unhealthy diet traits. Staying healthy and fit is essential to keep yourself far from obesity and any form of the disease is fine. But, do not forget to love yourself and don't ever suffer trying to fit into the standards set by the cruel world. You are beautiful. Your body is beautiful. Love yourself, and stay fit and healthy following a few important tips. 

Have a healthy breakfast

After 8 to 10 hours of fasting, you ought to treat yourself to a healthy breakfast every morning. Breakfast is the most important meal that gives you energy to work snd helps you stay fit throughout the day. So, make sure that your breakfast is nutritious and is rich in vitamins, fiber, proteins, calcium, fatty acids, and healthy fats. 

Stay hydrated

Water is the healthiest drink of all which helps to boost your energy as well as immune. It is essential for almost every activity in your body. You may survive without food for months but without water, your body weakens in just a few days. So, make sure to drink atleast 4 to 5 liters of water a day. And, also keep your refrigerator filled with juicy fruits. 

Exercise

We get all wind up in our busy schedules that we barely give our body time to stretch and have a proper exercise. So, it is best you make time for regular exercise and get yourself an exercise pattern. You can either join a gym or follow some apps or pages for home workout. Make sure to do something be it cardio, jumping ropes, light exercise, gym, yoga, or anything else. 

Eat meals at a fixed time

No matter how busy and preoccupied you may be, do not skip your meals and make sure to eat on time. Set time for your meals as per your routine. Make sure to have your breakfast between 7 to 10 am. Your lunch between 12 to 3 pm. And your meal between 7 to 9 pm. Maintain food timings and this will keep you healthy and fit.

Do not starve yourself

Many women feel down and depressed because of body shaming. Trying to fit into the so-called beauty standards- they starve themselves. You may have heard women gagging their food out immediately after eating so that they won't get fat. And skipping breakfast because they think intermittent fasting will help them have that perfect waist size. Well, here's the reality ladies, starvation makes you weak. So weak that you probably won't be able to fight for yourself and your loved ones in this cruel world. You may suffer from malnutrition and may have to get other's support even to get yourself cleaned. So, avoid starving yourself! And, if you really want a fit body, start working out. Burn your fat and grow muscles. Be strong enough to knock down the ones who body shame you and any other pretty soul. 

Avoid junks and processed foods

People are often lured by junk and processed foods. No matter how irresistible it may look it can never compete with homemade foods. It's best to avoid junk food and processed foods. Also, avoid oily foods and deep-fried foods as they have an adverse effect on your health. And, while buying any processed essential from the grocery, check the ingredients, and if there are some complex words, it means the product is heavily processed- avoid such products. 

Avoid unhealthy carbs and fats

Cut out unhealthy carbs and fats intake from your diet.  Instead, opt for healthy fats and carbs which are nutritious and essential for body metabolism.

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Yoga asanas have several benefits for your health. From digestion to mental health, it helps relieve and cure every pain and problem. From basic to advanced, there are several yoga asanas which serve a various purpose. Like most of the pain and problems, yoga succors in easing the painful cramps during the period. 

Many women suffer from the pain of extreme period cramps and mood swings. Only a few don't face much trouble. Some even faint from the pain, imagine how painful it could be? There are some women who have to be warded in the hospital because of the pain and blood-loss. I can go on and on about this- but let's talk about the potential help one can get to free themselves from the dreadful pain. 

Medications are always on the top; but, too much medicine could make your situation even worse. So, try to minimize the tablets and chemical intakes, and prioritize exercises and yoga asanas that help to ease the pain. Yoga has proved to be really helpful. Many even recommended others to atleast do simple stretch and breathing exercises despite the hectic schedule that one may have, to ease the pain. Here we have brought the most effective yoga asanas to ease your period pain. 

Baddha konasana- Bound angle pose

Baddha Konasana is practiced by several people, especially the ones with problems of digestion. However, it is also suitable for easing the period cramps. It contracts your uterus, which is not pretty fun but can be of great help to ease the pain. Moreover, it stimulates your ovaries making it a reproductive health power pose. If you’re feeling fatigued, spend some time in bound angle—it’ll revive your energy too.

Steps- Sit on the floor with your legs stretched forward. Slowly pull your feet towards your pelvis and hold your feet pressing it towards the floor. Keep your back straight with the crown of your head reaching higher. And hold the position as you slowly breathe in and out for a few minutes.

Supta Baddha Konasana- Reclined Bound Angle

Supta Baddha Konasana is pretty similar to Baddha Konasana, you just have to lean back rather than forward. It is best to resolve period-induced anxiety and stress. Period pain and all the hassle may make you go crazy sometimes. But, with this yoga asana, you can relive all those pain and relax. As you lean on your back in this pose, the abdominal muscles relax which eases the period cramps.

Steps- Follow the steps of Baddha Konasana after laying on your back.

Balasana- Child's pose

The easiest and the most convenient yoga asana's on the list is Child's pose. This pose not only relaxes the tension from your muscles, back, and joints; but also has calming effects on your mind. With a few steps of easy and simple bends, you can attain peace and relaxation. Balasana is highly recommended for people who have extreme pain in their joints and muscles, and can barely do anything during the menstrual cycle.

Steps- Sit on your calves with your knees bend. Bow forward and face the ground. Spread your hands forward and breathe.

Upavistha Konasana- Wide-Angle Seated Forward Bend

Relieving your cramps is important, but so is having peace of mind free from any sort of distractions and distress. You can practice this asana even when you're not on your periods- when life gets all hard and stressful. Moreover, as you bend forward in the pose, your abdominal organs are stimulated- as a result, you get less painful cramps.

Steps- Sit straight on the ground with your legs spread side-by-side to the maximum extent. Place your hands on the floor in front of you and bend forwards.

Bharad Vaja- Reclining Twist

Like the rest of the yoga asana on the list, Bharad Vaja asana also has multiple benefits. Firstly, as you twist your hips and legs from side-by-side- your back and hips will get a great stretch much needed to cope with period pain. And secondly, your digestive organs also get stimulation from the free blood flow. 

Steps- lay flat on your back. Bend your knees and lift it up near your chest. Spread your arms against the ground at 180 degrees. And rotate your hip allowing your knees to touch the ground side-by-side.

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WHY DOES ONE NEED LIFE INSURANCE?

From youngsters to elders, almost everyone is under high pressure and stress in today's world. We all undergo different situations and circumstances that stress up out. And, everyone has their own way of relieving the stress. Some might wish to sweat out the stress through exercise, some might delve into nature and go hiking to relieve the stress with pure air and beautiful sceneries, some might do some art, some might dance off their stress, and likewise, some might prefer relaxing through yoga. Those who choose yoga not only relieve their stress but are also presented with other health aspects. 

 

Different yoga poses to relieve your stress by calming your mind, relaxing your body, building mindfulness, stretching your muscles and releasing the tension, and in many other ways. As yoga has many other health benefits including relieving stress, its inclusion in your daily life can bring many benefits. Some of the yoga asanas to relieve stress are listed below. 

Savasana

The easiest yoga asana on the list is Savasana aka corpse pose. This yoga pose is best known for stress reduction and management. Savasana puts your body at ease and provides complete relaxation. Your mind and body cool down with this pose by calming your nervous system and lowering your blood pressure. 

Instructions- lie down calmly on your back with your legs apart from each other and with your palms facing upwards. Close your eyes and start breathing deeply. As you breathe bring attention to every part of your body from toe to head. 

Balasana

The second easiest yoga asana on the list is Balasana aka child's pose. This yoga pose can be easily practiced by beginners. This resting posture quiets the brain and calms stress. As it benefits your nervous system, the child's pose also releases anxiety along with stress. 

Instructions- kneel on the ground and sit on your heels. Then, bend forwards with your chest touching the thighs and forehead touching the ground. And, let your hands rest on the side. 

Bhujangasana

Bhujanasana aka cobra pose is highly beneficial for stress relief and also eases asthma. This pose brings immediate relaxation and eases our breathing process by opening up our chest. Muscle pain is also relieved by this pose. With just 30 seconds of this pose, you can relieve your stress. 

Instructions- lie down on your stomach. Put your hands near your shoulders. And inhale slowly as you lift your chest and head above with your hands placed on the same place.

Ananda Balasana

Ananda Balasana aka happy baby pose helps in relaxing your bodily and mental tensions. Holding your body in this pose for just 60 seconds can bring a huge change to your body. Not only stress relief, but this pose also helps to improve our mood and enhance our sleep. This pose reduces stress and fatigue as well. 

Instructions- lie down on your back. Bend your legs with your knees lying near your chest. Stretch your hands to hold your legs and stay put for 50 to 60 seconds. 

Paschimottasana

Paschimottasana aka seated forward bend is beneficial for your mental and physical health. This yoga pose stretches your muscles and reduces tension. It relieves your menopause, kidneys, liver, and ovaries. 

Instructions- Sit with your legs extended. Bend forward and try to touch your feet with your hands. Hold this position till you can and then slowly relax.

Viparita Karani

Viparita Karani aka leg up the wall pose is one of the yoga asanas that calms your mind quickly. This pose boosts your mood and helps you to sleep effectively as well. Holding this pose for 60 seconds can help you calm down instantly. 

Instructions- lie on the floor close to the wall. Inhale. Exhale. And hold your legs up to a wall with your spine and legs straight and hold this pose for 60 seconds.

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