The breasts grow spontaneously during puberty and change throughout the course of life. It usually begins to develop more in the 8 to 13 age group, although it can typically continue to increase into the 20s. Although breast size is largely determined by DNA, other factors such as weight, muscle mass and age can affect the appearance. While the best solution is to wait and give your breasts time to grow normally, you can try several natural ways to increase breast size, including eating certain foods and exercising.
Steps
Part 1 of 3: Power
Step 1. Eat healthy fats
Your breasts are made up of fatty, fatty tissue, so it won't be visible until you have gained enough body fat. Monounsaturated fats are the best option for increasing breast size. Healthy fats are found in olive oil, nuts, cheese, avocado, yogurt, and muesli.
- Women who have less than 17% body fat stop ovulation and menstruation. If you are already past puberty but do not have regular periods, you need to increase healthy body fat to help your breasts develop and be able to cycle and ovulate normally.
- Avoid other unhealthy fats, such as trans and saturated fats. These generally end up depositing precisely in those areas of the body that women would like to have thin, such as the thighs, hips and belly. In addition, they are often the source of other health problems, including hypercholesterolemia.
- Refrain from consuming processed foods, sugars and fizzy drinks, which certainly help you gain weight, but cause other medical ailments and problems.
Step 2. Eat foods rich in estrogen
Estrogen is a potent female sex hormone that, at adequate levels, can help increase breasts. The main sources of this hormone are pumpkin, garlic, red beans, lima beans, chickpeas, eggplants, flax seeds and courgettes.
Increase your consumption of soy products. They are rich in isoflavones, which help the body increase estrogen levels and promote breast growth. Soy is also high in protein and helps rebuild and repair damaged tissues in the body. Try taking soy milk, tofu and so on to see results
Step 3. Avoid testosterone rich foods
It is the male equivalent of estrogen and reduces breast growth. Try not to eat carbohydrate-rich foods, such as potato chips, crackers, white rice, and baked goods, to minimize testosterone production in the body.
The use of anabolic steroids has a similar effect to testosterone with regards to breast development
Step 4. Eat Protein
Protein is one of the best nutrients for helping breasts develop. Try to drink more milk and eat eggs, peanut butter, lean fish, chicken, and nuts. In any case, be sure to eat a balanced diet, regardless of whether you are looking to increase breast size quickly.
If you eat more protein, your body's curves will be smoother and smoother
Step 5. Eat more fruits and vegetables
These foods help regulate testosterone levels in the body, while the anthocyanins and antioxidants they contain facilitate the development of healthy tissue and protect it from free radical damage. Make sure you eat at least 4 servings a day.
- Berries, such as blueberries, are a great choice because they are high in antioxidants.
- You should also include foods such as dates, cherries, apples and plums in your diet, as they contain more estrogen than other foods.
Step 6. Drink a mixture of papaya juice and milk every day
Studies have shown that one of the best ways to stimulate breast growth is to drink a mixture of papaya juice and milk. The nutrients and vitamins present in these two foods help make your breasts more healthy throughout the period in which you maintain this eating habit.
Alternatively, you can also eat fresh papaya instead of drinking its juice
Part 2 of 3: Exercise
Step 1. Do yoga or pilates
Both of these practices strengthen the torso which, in turn, allows for significant strength to be imparted to the chest. During these activities, the pectoral muscles and those of the chest under the breasts are exercised often, and as they become stronger thanks to positions such as chaturanga in classical yoga, the breasts grow in size and shape.
Step 2. Do chest presses
Grab dumbbells weighing 2.5kg and place them on the sides of the exercise mat as you lie on your back. You can also use a weight bench for this exercise.
- Bend your knees and contract your abdominal muscles considerably;
- Grab a weight in each hand and lift them by pushing up, so they rest above your shoulders. The palms of the hands must be facing each other when they are raised.
- Slowly lower your arms until your elbows touch the floor at the sides of your hips.
- Take a short break and then slowly lift them again. Repeat 12 times. Do 3 sets of 12 with 30-second rest breaks between each.
- Change the position of the hands, so that the palms are now facing the feet and repeat the exercise. For this version you can use a 4.5 kg barbell.
Step 3. Do pectoral contractions
Stand upright with your feet hip-width apart. Grasp both ends of a towel with your hands. Keep your arms straight in front of you and contract your abdominal muscles by trying to pull the towel in opposite directions. Pretend you're playing tug-of-war. Keep your chest contracted for 30 seconds to 1 minute. Repeat 3 times.
Increase the amount of time you contract your muscles every other day
Step 4. Run the flys
Find a weight lifting bench. Alternatively, you can use a chair that reclines, as long as it is able to support you safely. Grab 2.5kg weights and lie down on the incline board.
- With a weight in each hand, spread your arms parallel to your shoulders. The palms of the hands should be facing the lower part of the body and not facing each other.
- Lift the weights until they almost touch your chest. Stay in place for a while and then slowly lower your arms to return to their original position.
- Do 3 sets of 12 reps.
Step 5. Do the tricep raises with a chair
This exercise tones and strengthens the arms, chest and shoulders, as well as improving the appearance and size of the breasts.
- Use a stable chair. Squat so that your feet are slightly protruding beyond your knees and bring your arms back to grab an armrest or seat of the chair.
- Slowly lower your body down without bending your elbows beyond 90 degrees. Finally push yourself up again.
- Repeat 10 times, then pause for a short break and do two more sets of 10.
Step 6. Do push-ups
This exercise helps strengthen the pectoral muscles and the muscles under the breasts, which, in turn, give the breasts a firmer appearance. Push-ups are also simply great exercise for overall fitness and strength.
- Lie face down on an exercise mat and place your arms just below your shoulders.
- Push with your hands to reach the plank position. Your weight should be supported by your hands and feet, with your body forming a straight line from the shoulders to the ankles.
- If you don't have too much upper body strength, change your position by leaning on your knees, not your feet.
- Lower your body as far as possible by bending your elbows and stopping before touching the floor.
- Lift yourself up again, slowly, taking 2-3 seconds for each movement.
- Do 2 sets of 10 and increase the number of repetitions every week.
Step 7. Do the palm pressure exercise
It is very simple and you can perform it anywhere and anytime. Place your palms together and press them for a count of 5, then release. Do 10 repetitions.
Part 3 of 3: Alternative Techniques
Step 1. Massage your breasts
There is a widespread idea, even if it is not scientifically confirmed, that massaging the breasts every day helps stimulate blood circulation in the area, allowing the natural hormones taken with food to reach the breast tissue more effectively. which promotes its growth.
Step 2. Stop wearing the bra
A 15-year French study recently illustrated the research findings, which show that this garment tends to cause breast tissue to fail over time. Researchers found that not wearing it increases the elasticity of the breasts making them firmer. This study argues the opposite of what was stated in previous studies, which stated that the support of the bra allows it to be supported and to avoid sagging.
The study found that women who have never worn a bra have their nipples at an average height of 7mm higher (than their shoulders) than other women who wore the undergarment regularly
Step 3. Try to develop breasts with herbs
Consult a herbalist or naturopath in your area to suggest natural supplements and aromatic herbs specific for female health; they should help make breasts appear fuller and firmer. Always try to take only natural products.
- Marshmallow root, for example, is a plant that can help increase breasts. Be sure to check with your doctor, as this particular herb can interfere with other medications you are taking.
- Keep in mind that there is no scientific evidence to support the use of herbs as a remedy for breast augmentation.
Step 4. Ask your doctor about the possibility of taking birth control pills
This drug contains hormones - the most important of which are estrogen - which affect breast size. However, you should consider this option as a last resort.
- There are several reasons to start taking the birth control pill, in addition to its peculiarity of reducing the risk of unwanted pregnancy. The hormones present in the drug can regulate the menstrual cycle, make it less painful and reduce the symptoms of PMS. Many birth control pills also cause slight weight gain, which can promote greater breast development.
- If you are a teenager and have never used birth control pills, you should speak to your parents and doctor about monitoring hormone levels. Keep in mind, however, that the desire to gain weight shouldn't be the only reason to decide to start taking the birth control pill. Remember that it is still a drug that causes other side effects on the body, so consider this decision carefully.
Step 5. Try wearing breast braces that don't change the size
If you want it to appear larger, but don't want to implement any of the other tips described so far, try wearing a padded bra or adding some material to the inside of the bra. This way your breasts will look bigger, even if they really aren't.
Even standing upright, maintaining correct posture, will make your breasts appear larger
Step 6. Be patient
If you are going through puberty, you can check for several clues as to whether your breasts will grow naturally.
- Look at the size of your mother's and grandmothers' breasts. If most of the women in your family have large breasts, there is a good chance that after puberty you will get them too.
- Look at your breasts in the mirror. Check to see if the areola, the pigmented area around the nipples, "sticks out a little," meaning it looks like a little mound above the breast. In this case, it means that yours is still in the growth phase.
- Be aware that breasts do not reach their maximum fullness until you are in your late teens or past your 20s.
Advice
- Try to love the body you have right now. It may not always be exactly how you want it, but it is yours and it will stay with you forever. Instead of focusing on how you look, rather try to devote your energies and thoughts to being healthy and happy!
- Remember that there is no "standard" size for breasts. It can have all kinds of shapes and sizes and there is no "right" or "wrong" breast.
