In this month, it would be worthwhile to understand the various ways of keeping your breast healthy and attractive. Several factors affect the health and beauty of breasts such as adopting healthy food habits to choosing the right bra. Here are ten tips for better breasts:

1. Healthy diet

Shortage of essential vitamins and minerals can affect the skin. Foods like sweet potato, spinach, and kale are rich in vitamin A and can help nourish the delicate skin in the breast area. Yellow/orange fruits and vegetables packed with antioxidant beta-carotene as well as flax seeds, walnuts, cranberries and omega-3 fatty acids (found in oily fish, avocados and eggs) have been known to reduce the risk of breast cancer. Foods high in magnesium can help prevent breast swelling and tenderness.

2. Reduce alcohol consumption

According to Alyssa Burns-Hill, holistic hormone health specialist and author of Weight Loss Winners & Dieting Downfalls, alcohol can triple the oestrogen levels in a woman’s body. Higher oestrogen levels could cause cancer cells to multiply, as the disease is hormone sensitive. Cutting down alcohol consumption and eating more greens containing indoles like broccoli, cabbage, brussels sprouts can reduce oestrogen levels.

3. Choose the right bra

Approximately 80% of women use ill-fitting lingerie, which can lead to a variety of issues such as sagging breasts, bad posture, back pain or even abrasions, rashes and even irritable bowel syndrome. Julia Mercer, Technical Manager – Lingerie of Marks & Spencer emphasises the importance of buying new bras to ensure a correct fit, as several factors including weight loss or gain, medication, contraceptive pills, menstrual cycle, pregnancy and menopause can alter breast size.

Women who work out needs to be aware that it is important to wear a sports bra for adequate support (especially for women with larger breasts). A lot of unsupported breast movements can damage ligaments causing discomfort, pain and sagging. A well-fitting sports bra is sturdier, minimises movement and protects breasts. Getting the right bra is easy by taking measurements with the help of an in-store fitter.

4. Check your breasts

Always check the breasts for nipple discharge or inversion, rashes or crusting of the nipple or surrounding area, lumps, thickening or skin texture changes like puckering and dimpling, changes in size, shape or direction, constant pain in the breast or armpit area. These might point to breast cancer. Knowing the natural look of the breasts and watching for any unusual symptoms can be a life saver, in the opinion of Kristin Hallenga, the co-founder of CoppaFeel!, which recently launched a #BraHijack Twitter campaign to get boob-check reminders on lingerie.

5. Moisturise

TV beauty expert Hayley Sparkes says that women tend to neglect the bust as the focus is on the face. Breasts are continuously exposed to friction from clothes and underwear. Breasts also stretch during pregnancy, weight gain or loss, and monthly fluctuations that coincide with your menstrual cycle. An all organic coconut oil is a great moisturiser and nurtures the skin.

6. Apply sunscreen

The skin on the chest is delicate and avoiding sun screen can lead to sun burn, skin cancer and premature ageing of the skin. Applying a sunscreen of at least SPF 15 before exposure to sun can help in preventing a wrinkly cleavage and keep the décolletage smooth and taut.

7. Quit smoking

California Department of Health Services found that the rate of breast cancer amongst women who smoked was around 30% higher than for those who had never smoked. There are other researches which warn about the cumulative effects of smoking, with risk increasing with the years of cigarette smoking. Quitting smoking not only prevents breast cancer but also a host of other serious illnesses.

8. Improve Posture

Posture can play a big role in improving breast appearance, by making breasts look bigger and more pert by giving it an instant lift. Walk with a straight back and try not to stoop. Exercises like Yoga, Pilates or Tai Chi can help in posture correction.

9. Exercise

Research indicates that exercising for four hours or more a week can lower estrogen levels and reduce risk of breast cancer. Other studies have suggested that weekly workouts can increase survival in those with the illness. Working out can also help to prevent sagging. Working out the pectoral muscles through push-ups and bench presses is great for improving breast firmness, lift and shape.

10. Get a natural lift

Use a firming cream on the breasts and décolletage, by massaging it regularly into your skin. Although this might not alter the breast size, the cream can help to tone up the skin and enhance overall appearance by improving elasticity and preventing wrinkles.