Tips How to Storage Your Breast Milk

Re-enter work after a maternity leave for mothers who are breastfeeding their babies are often cause confusion and questions. The following information might be useful:


1. Buy a new refrigerator?
How often refrigerator is opened, if the refrigerator is frequently opened during the day so they can make the temperature inside the refrigerator is too cold, may be considered to buy a special refrigerator for storing breast milk. However, if the refrigerator is opened infrequently and not many objects that are in it, then it could use the old refrigerator. Noteworthy is the level of cold temperatures, the ideal is 0 ° – 4 ° Celsius for the outside of the freezer, and about -15 ° Celsius for the one-door refrigerator freezer.

2. Freezer or refrigerator?
To consider is how long the storage needs of dairy milk. Freezer in one door refrigerator (temperature -15 ° Celsius) can store breast milk for two weeks. In two-door refrigerator, freezer (the temperature of -18 ° Celsius) can store breast milk up to a period of three months. If you need a longer period for storing breast milk, then the use of a single freezer could be considered.

3. The minimum number of dairy milk supply.
Actually there is no minimum amount that must be achieved to prepare the mother for breast milk reserve. Suggested, mothers express and store stock as much as possible, if possible, this process began about a month before starting to work again. The goal is that women increasingly accustomed to milking when the come to work later.

4. Breast milk containers.
For storage, use glass bottles, plastic bottles PP, or plastic for breastmilk

5. Pumping breast directly into the bottle?
Recommended for container milk when pumping is a wide-mouthed container (eg a small bowl), as if pumping by hand, and good pumping techniques, usually milk will pouring out of the breast. So it is quite difficult if a direct pumping to the bottle. Besides cleaning the containers with wide mouth will also be easier. So it’s best to shelter breast milk using a wide-mouthed container, and then transferred to the container to be used as a storage place of dairy milk in the refrigerator or freezer.


Maybe some of the mothers often ask about how to store breast milk. To answer the question about how to store breast milk that is correct, then through the writings of this time I wanted to share this tips with you.

1. Be stored in a thermos of ice can last up to 24 hours.
2. When will be given within 3 months, breast milk is stored at the top of the refrigerator (freezer), frozen at temperatures below -18 degrees Celsius. With this particular storage can be frozen for 6 months. This is usually done in cases when a mother will go in a certain time, so it needs to collect a number of previous breast milk.
3. When will be given within 72 hours, the milk is stored in a refrigerator (below 5 degrees Celsius, not made in a frozen state).
4. When will be given within 6 hours after collection can be stored at room temperature, no need to be stored in the refrigerator

Freeze the breastmilk would destroy some of the antibodies in the milk, and should wherever possible using fresh milk. Once stored, the time will be given to the child also needs special handling, namely:

1. For milk stored in the refrigerator warmed enough by putting the bottle in a container of warm water for 15 minutes, as it shuffled slowly.
2. Do not heat on the stove and microwave as it will damage the vitamin content in breast milk.
3. For milk frozen, remove the bottle containing milk frozen breast milk. Half an hour before feeding time, soak in a container of warm water. Or move the frozen milk to the bottom of the freezer the night before. We will use the next day, the milk will melt, then warm. Thawed frozen breast milk that can hold 24 hours in the refrigerator. Remember, do not freeze milk that has been moved back into the refrigerator.
4. Dispose of unused milk after being given to the baby, do not save back into the refrigerator or heated.
5. Take the milk is stored based on milk milking time (the first milking should be given first). Record the time and date of milking at the milk storage container.
6. Give breast milk by using a small spoon bite by bite.

Hopefully information on how to store breast milk above can be useful for you, especially for those of you mothers who are currently breastfeeding a baby of course.

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How to Whitening Your Face In Naturally

Wanita Indonesia-IFS - Shining white skin is the desire of every woman, with whites, women would be suitable to wear with a variety of color variations. Moreover, the white skin can make someone else supposedly forget about your other shortcomings.

The dark-skinned woman, actually also able to get the skin a brighter, cleaner, and healthier, although not necessarily be white. As for the women who are white or tan, but no time to take care of the face due to her busy, there is an easy and natural way to brighten your skin. Here are some natural ways to get white skin naturally:

Milk
You must have heard about the benefits of milk baths, but if the milk bath is too busy and too expensive, you just use the milk to wash my face. Milk has a lot of material that can reduce dark spots on the face, and improve skin tone in a perfect manner.
Pour a few drops of milk on the face wash cloth, then use the cloth to scrub the face gently. Milk will remove dead skin cells that cover the face, and provide a new color. 

Lemon and the egg whites
Egg whites are often referred able to tighten the facial skin. Ways that can be done to improve skin tone, mix squeezed lime with egg white.
Use this material as a face mask. Apply lime and the egg whites mask to the face, then let it dry itself. After 50-10 minutes, wash your face with cold water. You can see and get the results after doing this routine at least a week. 

Avocado oil
Generally, many women who are lazy to clean your face before bed, because it was already so tired. Avocado oil can help you not have time to wash your face before bed. Avocado oil is effectively helps eliminate the remnants of makeup. After removing traces of makeup, use paper towels to absorb excess oil left on the face. 

Chamomile Flowers
Chamomile is commonly used as tea. But this flowers could serve as a natural ingredient for skin brightening facial. Chamomile also has a lot of content to solve a swollen eye. You only need to dip the tea bag in hot water, and let it cool. Then, attach the tea bag on the eye. Do this for two weeks to see results. 

Red clover tea
Detoxification is important to remove toxins from the body. Drinking a cup of red tea each day will help clean up dangerous substances that persist in the body. Tea will also enhance the color red in the face.
Also try the old way which introduced our mother, the silence of tea overnight, and then use to wash your face in the morning. 

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Beauty Tips and Recipes From Ancestral Heritage

Ancestral heritage and would be so meaningful for a country's own wealth. A lot of ancestral heritage which still continues utilized until today, as well as beauty tips and recipes.

Currently, you may using the tips and beauty recipes from the heritage of the ancestors. There is nothing wrong we are peeking on  beauty tips and recipes from some of the ancestral heritage of other countries are very interesting and useful for beauty.

Here are our recommended tips and beauty recipes ancestral heritage from 5 Countries, may be useful for you.

1. Argentina
Country as the famous "Tango", inherited yerba mate as the most popular beauty's material. Yerba mate is a kind of bush that originated from South America whose leaves are often processed into tea or other beverages. Use of yerba mate, not only in Argentina, in neighboring countries such as Uruguay and Paraguay, an infusion of yerba mate leaves are widely used to keep the skin moist and helps in the process of exfoliation. The content of polyphenols are widely available in the yerba mate role in maintaining healthy skin.

2. Thailand
Like the Asians, Thai people are also very close to nature and always use herbal wealth for beauty. One example is the use of tamarind oil in the bath to make skin softer and flushed, and help eliminate dark areas at the ankle, elbow, and armpits. In addition, they also use turmeric as a body scrub and coconut oil to help protect skin from dryness. Aloevera addition, palm oil is also often used to maintain the condition of the hair to keep it healthy and shiny.

3. Russia
Russia, one of the former Soviet republics proved to have a recipe that might just beauty we know as a fruit, what is the secret of beautiful women from this country? Is none other than strawberries. Apparently, they often use this fruit as a scrub for the skin. In addition, a traditional Russian sauna also often use a mask with honey material that is applied to areas of the body and face. Later, the Russian women will enjoy a cup of tea from the leaves of Tilia (a kind of citrus).

4. Taiwan
The Chinese, including Taiwan, have so many secrets of ancient beauty. One of them is now beginning to be developed with modern technology is rice wine. Rice wine is often used as a mask that is useful to make the skin becomes smoother and wrinkles is reduced. This tradition is also growing in Japan and is now popular as one of the ingredients of beauty products in Japan. 

5. Romania
Many Romanian citizens defend the tradition of the beauty of his ancestors. One is the use of corn flour (cornmeal) for exfoliation and peeling of the skin, while a massage in a circular motion. There are several variations of recipes that can be used. The easiest recipe is to mix the cornmeal with a little water until it becomes like a paste. However, there is also mixing it with white or egg yolk, honey, olive oil, until the lemon juice. 

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How to Avoid Body Odor Naturally

Body odor, is a problem that almost always attack men and women, the fragrant scent is not just good for themselves, but also for those around us.

Sometimes, the problem of body odor can invade us, many factors that can cause body odor, such as excessive sweating, the weather that are too hot, a condition that occurs sometimes perfume or deodorant is not much help to reduce body odor. But do not worry, there are natural ways to reduce body odor, the following tips:

1. Eat more dark green vegetables
The most simple way to help reduce the body odor of the body is to consume dark green vegetables such as spinach, kale, because vegetables are rich in chlorophyll, which also has an effect as a natural deodorant for the body.

2. Wear a natural deodorant
Creating a natural deodorant is not difficult, ways you can do is to soak a cotton ball in alcohol and then flops in the armpit for a few minutes to reduce body odor caused by bacteria. In addition to using alcohol, you can also soak with tea tree oil, which can make your underarms stay dry, avoid bacteria and smell.

3. Wear antiperspirants on the appropriate time
The use of antiperspirants most in the most appropriate time is after a bath, because this will make the active ingredient can be absorbed into the more quickly. The trick is to dab in the armpit area on the current condition of the skin slightly damp and wet.

4. Avoid the "the smell of the sun"
Activity under the hot sun will make the body becomes more hot and sweaty. No wonder the end there is the term "the smell of the sun", which describes the aroma emanating from the body are depleted sunbathing. To avoid this, the simple way is using an umbrella or a jacket with a natural fiber material when you move in the hot sun.

5. Use clothes with natural fibers
Selection of clothes when you are going to buy must be precise, choose clothes with cotton fabric make your skin can breathe and can absorb sweat as well as avoid body odor. Avoid clothing with synthetic materials, such as nylon or lycra, which can not absorb sweat, causing body odor.

This is the 5 natural ways to avoid body odor, let us try to apply in everyday life so that body odor does not interfere with our lives

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The Simple Ways to Have Many Friends

As humans, the presence of friends or best friend have important meaning in life. Undeniably, every man needs a friend. Friends and best friend have a role as a place of sharing, discussion, asking for consideration in making decisions, sharing happiness and sadness.

For most people, you might be one of them, not easy to get new friends. In fact, sometimes they wonder why anyone could be so easy to make friends? Even, while waiting for their turn into the doctor's office, for example, suddenly you realize your friends are already talking with everyone in the waiting room. They even call each other names and chatting as if with old friends.

If you are one of the many people who struggle to have a new friend, here are tips from Laura Gilbert, a freelance writer in several media such as Maxim, Health, The Knot, and Stuff, saying, there are some things that make people easy to make friends with a new person encountered.

A smile and wave
There is nothing wrong and do not need prestige to flashes a smile and waving your hand when people are passing you. You need not be afraid to give the message that you want to chat with him, or want to know who she is. Smile, wave, nod your head, anything that gives you a friendly impression.
You should try to give you a smile when meeting an unknown person, a smile would also let her know that he can converse with you. Try to give a smile and wave to everyone you meet, this will be a new habit that occurs naturally.

Start a conversation
At first, you will be confused how to start a conversation. Use a simple way to see the surroundings, such as: "Hello, you look elegant with the clothes you wear." Successful human has many friends, is the man who dared start a conversation.
According to Susan RoAne, author of How to Create Your Own Luck and What Do I Say Next, the secret of those who make friends easily is to consider the things around it as an opportunity to start talking, and instead of waiting greeted.
When starting a conversation, do not make the "task" as a burden. Stay Be yourself. "You have to be comfortable while doing so. If you have to think what to say, you'll hesitate, and that moment will be gone," says RoAne.

Use open questions
After you successfully start a conversation, the next step is to ask questions that may provoke the other person to give a long answer, not just short answers like "yes" or not "
According to Dale Carnegie, every human being must be more interested about themselves than anything else in this world. Ask open-ended questions that can provoke them to more talk about themselves.

Stop talking in due time
Basically every human being has an ego to speak more than his interlocutor. Begin to change this view, "good speakers are good listeners," it was presented by Dale Carnegie. So, you have to know when to stop and give that person the opportunity to speak. Do not forget, everyone would love to be considered to have extensive knowledge.

These tips will work, if you want to change your perspective about human relationships. Next time you have the opportunity to open a new chat with someone who you know, accusing at least three questions and tips mentioned above. It will provide a gap for others to be open to you, and feel valued. When they feel valued, they will definitely try to talk more with you.

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Papaya mask to Reduce Wrinkle Face

Stress is something that can caused problems on the skin. Remove wrinkles and problem skin with papaya mask.

If you're like city people in general, the stress is a part of everyday life you face. Stress not only affects the mental and the mind, but also on the skin. For those of you who do not always have extra money to do facials, trying to do facials, cheap, from papaya following.

Papaya has a similar enzyme alpha hydroxy acid that can help minimize wrinkles and reduce the effects of stress on the face. Here are tips from Daisy Tang, founder of Aspara Aromatics:

Material:
3 tablespoons of papaya that has been in-blender
1 / 3 cup uncooked oatmeal containers
1 tablespoon honey

How to manufacture:
1. Mix all ingredients together.
2. Align mask to all parts of the face and leave for 10 minutes.
3. Wash and clean the mask using warm water.

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How to read a food label

The Nutrition Facts label lists the total amount of carbohydrates per serving, including carbs from fiber, sugar, and sugar alcohols. (If you're counting carbs in your diet, be aware that 15 grams of carbohydrates count as one serving.)

The information on the left side of the label provides total amounts of different nutrients per serving. To make wise food choices, check the total amounts for:

• calorie
• total fat
• sodium
• total carbohydrate
• fiber
• sugar alcohol
• list of ingredients

Using the information found in total amounts

Total amounts are shown in grams, abbreviated as g, or in milligrams, shown as mg. A gram is a very small amount and a milligram is one-thousandth of that. For example, a nickel weighs about 5 grams. So does a teaspoonful of margarine. Use the label to compare labels of similar foods. For example, choose the product with a smaller amount of saturated fat, cholesterol, and sodium and try to select foods with more fiber.



Calories

If you are trying to lose or maintain your weight, the number of calories you eat counts. To lose weight you need to eat fewer calories than your body burns. You can use the labels to compare similar products and determine which contains fewer calories. To find out how many calories you need each day, talk with your dietitian or certified diabetes educator.

Total Fat

Total fat tells you how much fat is in a food per serving. It includes fats that are good for you such as mono and polyunsaturated fats, and fats that are not so good such as saturated and trans fats. Mono and polyunsaturated fats can help to lower your blood cholesterol and protect your heart. Saturated and trans fat can raise your blood cholesterol and increase your risk of heart disease. The cholesterol in food may also increase your blood cholesterol.

Fat is calorie-dense. Per gram, it has more than twice the calories of carbohydrate or protein. Although some types of fats, such as mono and polyunsaturated fats provide your body with healthy fats, it is still important to pay attention to the overall number of calories that you consume to maintain a healthy weight.

Sodium

Sodium does not affect blood glucose levels. However, many people eat much more sodium than they need. Table salt is very high in sodium. You might hear people use "sodium" in lieu of "table salt," or vice versa.

With many foods, you can taste how salty they are, such as pickles or bacon. But there is also hidden salt in many foods, like cheeses, salad dressings, canned soups and other packaged foods. Reading labels can help you compare the sodium in different foods. You can also try using herbs and spices in your cooking instead of adding salt. Adults should aim for less than 2300 mg per day. If you have high blood pressure, it may be helpful to eat less.

Total Carbohydrate

If you are carbohydrate counting, the food label can provide you with the information you need for meal planning. Look at the grams of total carbohydrate, rather than the grams of sugar. Total carbohydrate on the label includes sugar, complex carbohydrate, and fiber. If you look only at the sugar number, you may end up excluding nutritious foods such as fruits and milks thinking they are too high in sugar. You might also overeat foods such as cereals and grains that have no natural or added sugar, but do contain a lot of carbohydrate.

The grams of sugar and fiber are counted as part of the grams of total carbohydrate. If a food has 5 grams or more fiber in a serving, subtract half the fiber grams from the total grams of carbohydrate for a more accurate estimate of the carbohydrate content.

Fiber

Fiber is part of plant foods that is not digested – or for some types, only partially digested. Dried beans such as kidney or pinto beans, fruits, vegetables and grains are all good sources of fiber. The recommendation is to eat 25-30 grams of fiber per day. People with diabetes need the same amount of fiber as everyone else for good health.

Sugar Alcohols

Sugar alcohols (also known as polyols) include sorbitol, xylitol and mannitol, and have fewer calories than sugars and starches. Use of sugar alcohols in a product does not necessarily mean the product is low in carbohydrate or calories. And, just because a package says "sugar-free" on the outside, that does not mean that it is calorie or carbohydrate-free. Always remember to check the label for the grams of carbohydrate and calories.

List of Ingredients

Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you'd like to avoid, such as coconut oil or palm oil, which are high in saturated fat. Also try to avoid hydrogenated oils that are high in trans fat. They are not listed by total amount on the label, but you can choose foods that don't list hydrogenated or partially hydrogenated oil in the ingredient list.

The ingredient list is also a good place to look for heart-healthy ingredients such as soy; monounsaturated fats such as olive, canola or peanut oils; or whole grains, like whole wheat flour and oats.

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Natural Back Pain Treatment

Back pain can affect anyone, male or female. This disease can be caused by factors of sleep, bone disease. The following will be delivered in a natural back pain treatment

There is no denying to the fact that almost each one of us might have suffered from back pain at some stage in our lives. A survey conducted by the National Institutes of Health uncovered the fact that back pain is the second most regular neurological condition affecting the people of United States.

Today, most people prefer to treat back pain with the aid of natural remedies because some of the prescribed drugs carry nasty side effects, and they can also be very expensive on one’s wallet. Natural remedies are considered to be a safe and cost efficient alternative to cure back pain. Let’s have a look at some of the time-tested means to cure back pain.

Apply Icepacks

Icepacks can be applied on one’s back to get rid of the troublesome back pain. Over here, one simply needs to carry some ice cubes in a plastic bag and seal it. One should then place a towel on their back and then keep the ice bag over it. Apply it on the painful area to find immediate relief from the condition.

Take a Hot Bath

Not many people out there are aware of the fact that a hot water bath can also prove to be very fruitful measure when it comes to eradicating back pain. The heat generated from the hot water bath will increase the elasticity of one’s muscles. One’s best bet over here would be to soak oneself in a hot water tub to improve blood circulation and to reduce muscle tension.

Have a Massage

Almost everyone out there likes a pampering massage session. A soothing massage can help one a great deal in relieving back pain. The key is to get the massage done from a professional to avoid the condition from getting worse from bad. You should let the professional know in advance that you are suffering from back pain so that he can apply appropriate pressure on your back while performing the massage.

Relax Yourself

Recent research has unleashed the fact that back pain can make way into one’s life due to excessive stress. Any kind of physical and mental stress piled up over a period of time can cause extreme back pain. One should take appropriate steps to keep unwanted stress at bay in order to treat the back pain. You must also make sure that you sleep for at least 6 to 8 hours in a day. Proper sleep will fasten the healing process.

Don’t Bed Rest

Contrary to the popular belief, complete bed rest is a strict "no" over here. Most physicians would advise patients to move around because complete bed rest can worsen the condition. One is also advised to wake up gently by turning towards one’s side.

Perform Exercise

In some cases, one will have to perform certain exercises to facilitate the healing process. Strained muscles would feel relieved with the aid of effective stretching exercises. That being said, one should only perform exercises prescribed by the physician to ensure that one doesn’t aggravate the condition. Most likely, moderate or mild exercises such as walking, swimming etc are advised to the patients. Regular exercise will also help you maintain ideal body weight, which is a must to avoid the back pain from aggravating.

Bending by the Knees

Those suffering from back pain should necessarily remember to bend by their knees and not use their back muscles while lifting objects from the floor. Bending by the knees ensures that no stress is exercised on your back muscles while you lift an object from the floor.

Source: Health Guidance

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Mini Brownie Bites

Trick or treat! ... Yup Halloween party arriving soon ... 

Various preparations, including the dishes or snacks would have us prepare at home. But sometimes we forget, the sweet snacks such as cakes, brownies, candy can interfere with our health.

You do not need to worry, there is a tasty snack but do not harm the health, Brownies Mini Bites , Shed 40 calories and 3 grams of fat from your favorite sweet Sinful lightened by using this recipe. Our sneaky Substitutions? Reduced-fat milk, unsweetened cocoa, and only a smidgen of butter. Add in chopped walnuts to get omega-3 fatty acids and a nice Nutty flavor, and if you're Bringing these to a party, place a candy corn in EACH brownie as They cool for a festive effect. Let's try to make your own Mini Bite Brownies 

Prep: 10 minutes; Cook: 12 minutes.

Ingredients


• 1/4 cup butter
• 3 tablespoons semisweet chocolate minichips
• 3 tablespoons 2% reduced-fat milk
• 1 teaspoon vanilla
• 1/4 cup all-purpose flour
• 2 tablespoons unsweetened cocoa
• 1/8 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 cup sugar
• 1 large egg
• 4 tablespoons flaked sweetened coconut or coarsely chopped walnuts (optional)
• Powdered sugar (optional)


Preparation


• Preheat oven to 350º.
• Line a 12-cup minimuffin pan with paper liners. Combine butter and chocolate chips in a small saucepan over low heat, stirring frequently until melted. Remove from heat; stir in milk and vanilla.
• Whisk together flour, cocoa, baking powder, and salt in a large bowl; stir into chocolate. Combine sugar and egg in a bowl and stir into chocolate mixture. Spoon batter into muffin cups.
• Bake 7 minutes. Top each brownie with 1 teaspoon coconut or walnuts, if desired; bake 5 more minutes. Cool on rack. If you didn't top with coconut or walnuts, sprinkle with powdered sugar.


source : Health, SEPTEMBER 2007  

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Help Your Scars with Vitamin E

You cannot avoid having scars in your life. One of the stages of life where people are more prone of having scars is during toddler and preschool years. Another stage that people can have scars and marks is for women who are pregnant. Because of this, a lot of people are finding different ways on how to remove these scars.

One of the most effective ways today according to them is by applying vitamin E on their scars. The use of vitamin E for scar removal is very popular around the world. There are a lot of products in the market that contain vitamin E for scar removal. Two recent major studies have been conducted according to this matter.

The remedy for scar is a vitamin E capsule that is being opened and then applied to the affected area. But, many scientists have proved that this topical procedure of using vitamin E is not effective in removing a scar. During the year 1986, one largest study was conducted by The Journal Burn Care and Rehabilitation about the effectiveness of vitamin E over scars. They have found out that the vitamin has no direct effect on the improvement of the thickness and appearance of scars.

Another study has proven that it has no side effects as well during the year 1999. In fact, they have observed that the huge part of the scar appeared worse than before after applying the vitamin. There are also cases where patients develop skin allergies such as dermatitis. This is in response to the vitamin E treatment used by their patients who have scars.

Although there are a lot of studies proven that the vitamin has no direct positive impact on scars, vitamin E is an antioxidant that can protect the body from free radicals. It is a very important part of the immune system. It has a positive effect on the production of red blood cells and it is also very essential on DNA maintenance. Aside from that, vitamin E has a significant positive effect against heart disease. It can also slow down the aging process of the cells within the body. Vitamin E protects the lining of artery walls and prevents oxidation LDL, which is bad cholesterol inside the body.

According to professional dermatologist on skin, once scars are formed, it will remain in your skin forever. Scars are caused by large wounds, but even smaller wounds can also produce scars. The collagen is being used by the body to close any kind of open wounds. As the healing process takes place an enzyme called collagenase is being formed. It will remove the extra collagen in the wound. After the healing process there is some extra collagen left and a scar is formed.

Although vitamin E cannot remove scars, it has a beneficial factor on acne scars. A typical scar that is formed because of a wound is different from an acne scar, that’s why the effect is also different. If you are planning to buy vitamin E, make sure to buy from a reputable brand because not all vitamins in the market are effective.

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Protect Your Breast From Cancer Tips

Breast cancer is one disease that can cause death for women. Breast cancer can affect anyone, including the celebrities, and of course, breast cancer can strike regardless of age.

In this blog the Wanita Indonesia-IFS, we have provided several articles on breast cancer, including: Breast Cancer's Best Defence is Attack, Do You Really Need A Mastectomy?. 

This time we will give you tips how to prevent breast. cancer, is not prevention is better than cure?

1. Limit yourself to two or three alcoholic drinks a week

Reducing alcohol? Is there a relationship between cancer with alcohol? 

Alcohol, consumed even in small amounts, is believed to increase the risk of breast cancer. Most doctors recommend cutting back on wine, beer, and hard liquor.

A recent study showed the link between drinking and breast cancer was especially strong in the 70% of tumors known as hormone-sensitive.

2. Exercise at least three times a week (more often is even better)

And when you do exercise, work to keep your heart rate above its baseline level for a minimum of 20 continuous minutes. Long walks are nice too, but it's the more vigorous exercise (expect to sweat!) that really helps your heart and cuts your cancer risk.

3. Maintain your body weight, or lose weight if you're overweight


It turned out that being overweight can also affect the occurrence of breast cancer

Research shows that being overweight or obese (especially if you're past menopause) increases your risk, especially if you put on the weight as an adult. And a study released in March 2008 by researchers at the University of Texas M.D. Anderson Cancer Center in Houston showed that obese and overweight women also had lower breast cancer survival rates and a greater chance of more aggressive disease than average-weight or underweight women.

4. Do a monthly breast self-exam

Be sure to get proper instruction from your doctor and have your technique reviewed regularly. You might catch a lump before a mammogram does, and it's a good idea to follow the changes in your body.

5. Have a mammogram once a year after 40

Catching a tumor early boosts the chance of survival significantly: The five-year survival rate can be as high as 98% for the earliest-stage localized disease, but hovers around 27% for the distant-stage, or metastatic, disease.

That's a few tips to prevent breast cancer, may be useful

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Eliminate Your Stess and Being Calm in 7 Steps

Activities and daily work filled with high pressure, dateline, personal problems, and problems at work make us become stressed .

Stress on many levels can decrease our performance in work and daily activities. Want to know how to relieve stress? Consider just the following narrative bellow :



Shift your focus

When you're feeling tense, you may get the (unproductive) urge to mentally replay what went wrong over and over in your mind.

Dr. Emmons recommends shifting your focus to your body instead. Find a quiet place to sit down, and concentrate on feeling the seat beneath you. Then take long, deep breaths from your diaphragm; try inhaling through your nose for a count of four, holding for two, and exhaling through your mouth for seven. Exhaling longer than you inhale deepens your breathing, which helps calm your nervous system. "You can even practice your breathing when you're not stressed, so you know exactly what deep-breathing counts soothe you," Dr. Emmons says. 


Serenity now


Between your busy work schedule, taking care of the kids, running errands, and, oh, the hundred other things you have to do in a day, it's easy to forget the amount of stress you're actually under.

But your body is well aware. All that tension could start a chain reaction of health problems. "When you repeatedly get stressed, your nervous system stays keyed up, so even small amounts of stress can make you feel overwhelmed," says Henry Emmons, MD, author of The Chemistry of Calm.

That's why it's so important to build in a relaxation routine for those times when life goes haywire. Learn how to cultivate calm with these simple suggestions.

Look for the signs

The best way to manage your stress is to keep it from building up in the first place. But it can be hard to tell when you're headed toward the danger zone, because your body's signals can be subtle. "People often aren't aware that stress affects quality of sleep—you may get eight hours, but still not get much deep sleep, so you feel worn out," Dr. Emmons says.

To keep your stress level in check, take a few minutes each day to think over any unusual changes in your habits or physical health that may be spurred by anxiety.

Get a move on

It's easy to use stress as an excuse to skip exercise—you've got way too many other things on your mind, right? But working out actually helps balance stress hormones, Dr. Emmons says.

So take a break, and walk up and down a few flights of stairs, or sign up for that kickboxing class you've been dying to try. Then cool down from your routine with some mellow music: Make a special "soothing" playlist for your iPod, recommends Beth Hamilton, MD, co-author of So Stressed: The Ultimate Stress-Relief Plan for Women. Research suggests that your brain waves will sync up with the slow rhythm, putting you in a meditative state.

Snack right

During stressful times, it's human nature to want to treat yourself to a piece of cake. But it's more important than ever to stick to your healthy eating habits, says Elizabeth Somer, RD, author of Eat Your Way to Happiness.

Sugary munchies spike your blood-glucose level, making you feel even more jittery. For a healthy yet stress-busting treat, dip fresh strawberries in dark chocolate sauce, Somer suggests. The fruit's vitamin C decreases stress-induced free radicals, while dark chocolate helps reduce stress hormones (such as cortisol) in the body. Another option: Snack on carrots or celery sticks. Chomping on crunchy (but healthy!) snacks helps you release pent-up frustration, Somer says.

Call a friend

Spending time with pals helps our bodies pump out the feel-good hormone oxytocin. So meet up with a friend at the end of a crazy-busy day, or call during your lunch break.

Even better: Make time to hang out regularly—you'll get a continuous boost to your well-being. Just don't turn your talks into bitchfests; ranting will get you worked up again, Dr. Emmons says.

Get out!

Holing up at your desk can make you get stuck in "I'm overwhelmed!" mode. Simply breathing some fresh air can improve your outlook, helping you deal with tough situations more calmly. Step outside and enjoy the head-clearing moment rather than thinking of all the things you have to get done. If there's a garden nearby, stop and smell the flowers. Research shows that inhaling certain scents (like lavender) can help reset a stressed immune system to normal levels.

Prep for bed

You know how it goes: Just when you lie down for a good night's sleep, all your worries come rushing back. And the lack of sleep only makes you feel more anxious. To combat this vicious cycle, reach for a pad and pen, and jot down any negative thoughts or to-dos that pop into your head, says Sue Patton Thoele, author of The Mindful Woman. It's counterintuitive, but getting your thoughts on paper actually helps you put them aside.

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