to be nourished with cream in order to remain elastic and elastic for a long time. Do not forget about the contrast shower - it improves blood circulation and prevents the formation of tumors. After a warm bath, which relaxes, and in which we so love to luxuriate after a hard day, rinse your chest with cold water, or even better wipe it gently with a piece of ice. The opinion that the breast cannot be massaged is true only for manual massage. Vacuum massage is very useful. It significantly increases the volume of capillary blood flow, improving tissue nutrition. And where there is good blood circulation, the body itself is able to get rid of some problems. In addition, vacuum massage is recommended for the prevention of breast cancer, and it also perfectly copes with postpartum stretch marks on the breast skin and increases its elasticity. No less useful and sports. Of course, you will not increase the size of the mammary glands, but pumped up pectoral muscles will help to deceive others.
Even if you are unhappy with the shape or size of your breasts, still accept and love yourself for who you are. Treat this miracle of nature with respect, because if she rewarded you with just such a breast, then it was necessary for someone. And in our vast world there will definitely be the dearest and most beloved person who will appreciate your most beautiful part of the body. Or maybe he already appreciates it.
Look at yourself in the mirror, look through the eyes of a man in love, and find gentle and kind words to describe her. Repeat them to yourself so that they, like a prayer, sink into your soul forever. Confidence in your uniqueness is a great strength. A confident woman, no matter what her breast size, is evaluated immediately. The main thing, I repeat, is not the size and shape of the breast, but its health, beauty and longevity. The following nine tips will help you preserve the beauty of this wonderful source of inspiration for many men for a long time.
1. Regularly, every day, moisturize your breasts with cold water: in the shower or with a sponge.
2. Gently rub the mammary glands with water and vinegar or table salt (half a teaspoon of vinegar or salt in a glass of water), then wash the breasts with cold water.
3. Massage very lightly, even better, stroke the chest with your fingers dipped in olive oil, olive cream or lemon juice (once a day).
4. After 30 years, every few weeks, perform a light massage-stroking with the use of regenerating creams, lightly “driving” the cream into the skin with your fingertips. Then put a warm compress on your chest and relax for 15 minutes.
5. Choose the right bra, allowing the chest to "breathe." Good underwear should first of all support the breast from below, without squeezing or deforming the glands and nipples. Never sleep in a bra. The straps should not be pulled too tight so as not to pinch the chest.
6. If your breasts are already fully formed, but you are not satisfied with their small size, try to increase the blood circulation in the glands in order to stimulate their growth. Blood circulation can be increased by sports, warm compresses, infrared radiation (but you should still consult a doctor first).
7. If your breasts are too large, which is most often associated with excess fat, aim for gradual weight loss. Rapid weight loss leads to sagging breasts.
8. Take care not only of the breast, but also of its environment. In many ways, beautiful breasts can be emphasized by a beautiful posture and gait.
9. Once a year, even if the breasts are in perfect condition, be sure to undergo an examination by a specialist doctor.

Chapter 6

special diet

It's no secret that during the period of manifestation of PMS (premenstrual syndrome), many women have a downright brutal appetite. Many complain that in just a week they manage to gain a lot of extra pounds. So, to prevent this from happening, I suggest using a special diet that will not only prevent weight gain, but also alleviate headaches, swelling and chest pain - everything that is associated with fluid retention in the body.
During this period, I advise you to focus on foods rich in vitamins B6, E and minerals calcium and magnesium. Vitamin E contains vegetable oils, nuts, seeds, avocados, fish, asparagus and brown rice; vitamin B6 - legumes, wheat germ, unrefined grains, fish (especially oily), bananas, poultry; calcium - low-fat dairy products, leafy greens, seeds, nuts, canned fish; magnesium - nuts, lentils, seeds, brown rice and wheat groats.
As for fish, try to cook during this period delicious and healthy salmon, tuna, trout, sardine, mackerel and herring dishes.
Eat a lot of vegetables and fruits, greens. Drink herbal decoctions, water, rosehip tea, vegetable juices.
All of these drinks are good diuretics and do not allow excess fluid to linger in the body.
In addition to the products listed in the sample menu, eat a handful of seeds or nuts (without salt), a melon or watermelon, citrus fruits (depending on the season) twice a day. Avoid salty foods, alcohol, coffee, sugary sodas, and sugar. Limit complex starches (whole grain bread, brown rice, potatoes) to a minimum.

sample menu

Breakfast for every day:
a large serving of fresh fruits and berries dressed with low-fat yogurt and sprinkled with seeds.
The first day
Dinner:
brown rice salad, orange slices, avocado pieces, chicken breast; add some walnuts, pine nuts and parsley. Dress the salad with oil and vinegar, without salt. Serve on lettuce leaves.
Dinner:
1 piece of fish fillet (like salmon), baked (fried), served with tomato and onion salad dressed with a mixture of olive oil and balsamic vinegar; 1 serving of broccoli.
Second day
Dinner:
salad of asparagus, tomatoes, boiled fish, lettuce and seeds, dressed with olive oil and vinegar; 1 small slice of grain bread.
Dinner:
1 fried fish steak with a portion of boiled lentils; salad of cucumbers, onions, celery or any greens.
Day Three
Dinner:
a portion of vegetable soup;
1 slice of dark rye bread;
1 orange.
Dinner:
a serving of baked or fried chicken with spinach, boiled lentils.
Day four
Dinner:
100 g tuna, served with a carrot and nut salad dressed with a mixture of oil and vinegar;
1 banana.
Dinner:
boiled legumes (chickpeas) mixed with lightly fried bell peppers, season the mixture with oil and vinegar; a large portion of green salad with various herbs.
Day five
Dinner:
asparagus soup;
1 small slice of grain bread; 1 orange.
Dinner:
1 small whole fish fried or baked, served with lightly roasted almonds. For garnish - fried or baked tomatoes, greens and 1 tablespoon of brown rice.
Day sixth
Dinner:
fried fish fillet with a salad of greens and cucumbers plus a little low-fat mayonnaise dressing.
Dinner:
skewers of pork fillet with onion rings. Serve with a mixture of bell peppers (yellow, red, orange), cut into rings and fried in peanut butter (add tomato puree at the end);
2 tablespoons brown rice
Day седьмой
Dinner:
chicken breast, baked or fried with a little oil;
boiled lentils; Vegetable Salad.
Dinner:
baked potato;
a large portion of salad;
1 banana.

Sparing diet with gradual weight loss

This diet can be used for more than just weight loss. It is also great for maintaining a healthy weight. But it is especially good for those women who enter or have entered the menopause (or have already experienced it). Why is it good to observe it during menopause? Because this diet helps not only to remove extra pounds, but also to prevent osteoporosis (the foods recommended for this diet are rich in calcium). And that is not all. It contains the necessary set of nutrients that will help alleviate the negative symptoms of menopause: swelling, hot flashes, fatigue and irritation.
General recommendations:
- be sure to drink up to 450 ml of soy milk enriched with calcium per day, preferably separately from food;
- drink herbal teas, Chinese red or green tea, water. Avoid coffee, alcohol, and foods with a lot of spices or limit their use (they make hot flashes worse). Drink 2 liters of fluid per day;
- replace salt with fresh or dried herbs, or use dried seaweed ground in a coffee grinder instead of salt;
- eat a lot of vegetables and green salad (in the proposed menu, vary your choice according to taste or products that are available);
- be sure to include in the diet legumes, soy, lentils, chickpeas, which contain natural hormones - isoflavones, which help to alleviate the negative symptoms of menopause;
- Eat foods rich in calcium: cabbage, dairy products, leafy greens, white fish, nuts and seeds;
– Eat potassium-rich fruits, vegetables (including green beans), seaweed, green leafy vegetables (contain natural hormones, enzymes, vitamin C and feel-good substances) ;
- be sure to include fatty fish, nuts and seeds in your diet - an important source of omega-3 fats.

sample menu

Breakfast for every day:
every day, be sure to eat low-fat natural bio-yogurt with the addition of 2 tablespoons of muesli with flaxseed or nuts (walnuts, almonds, Brazilian) and one fresh fruit. If you have a blender, you can make a cocktail of yogurt, fruits and nuts.
Second breakfast option:
may be as follows: a serving of grain mixture with milk, 1 fresh fruit, nuts and seeds.
Snack:
once - a handful of dried apricots, dried peaches or figs;
the second time - a handful of nuts, but without a top.
Day 1-й
Dinner:
1 slice of bread (toast in a toaster or lightly dry in the oven) with 50 g of fish paste;
a large serving of leafy lettuce with a low-fat, oil-free dressing;
1 kiwi or plum.
Dinner:
sliced ​​firm tofu, sauteed in a little oil with thinly sliced ​​vegetables of your choice (carrots, asparagus, broccoli, cauliflower, herbs), yellow bean sauce, broth and herbs.
Day 2-й
Dinner:
3 crispy rye breads with seed pate;
1 orange.
Dinner:
brush skinless chicken breast with oil and bake on a baking sheet