Kungcono ukuya kudokotela ukuze unqume imbangela yokungahleleki kwe- pecho. Izimbangela ezingaba khona ukukhuluphala, ukudla izidakamizwa, amazinga aphansi e-testosterone, nokusetshenziswa kwama-estrogens asezitshalweni. Kujwayelekile ukuthi intsha ihlupheke ngokwanda izindlala mammary ngenxa yokuguquguquka kwamazinga e-testosterone ngesikhathi sokukhula.
Kungakuhle ukunciphisa imithombo ye- ama-estrogens imifino lombuso. Imithombo ejwayelekile kakhulu ye- ama-estrogens imifino Lokhu ngukudla okunjengosoya, i-tofu, ubisi lwe-soy, imbewu yefilakisi, izinhlamvu zesame, ugarlic, izinsuku, imbewu ye-sunflower, amakinati, ubhontshisi, ama-alimondi, njalonjalo.
Kufanele futhi unciphise ukuvezwa kwakho ku- lezwibase okungaphili. I-Xenoestrogens ngamakhemikhali ezemvelo adala ukuphazamiseka kwamahomoni emadodeni nakwabesifazane. Eminye imithombo eyaziwa kakhulu yama-xenoestrogens yile izinambuzane nokubulala ukhula.
Iyavuma yenza ukuzivocavoca njalo ukuze wehlise isisindo esiningi futhi wandise amazinga e-testosterone. Kwabesilisa abaningi lokhu kukhula ngokweqile kwe- izindlala mamai-rias kungumphumela wokuzuza kwesisindo futhi izicubu ze-adipose zigcinwa ezingeni lesifuba. Ngakho-ke kuyalulekwa ukuhlanganisa ukuqeqeshwa i-aerobic ngokwakha umzimba ukuze uqinise umzimba futhi uthuthukise ukwakheka kwemisipha ye-pectoral.
Ngokufanelekile, khuluma nodokotela wakho mayelana zokwelapha odokotela uma izigaba ezedlule zenziwe nokuthi ukukhathazeka kuyakhula maqondana nezindlala ezincelisayo. Izinketho zezokwelapha ezingaba khona zifaka phakathi imithi yokulinganisela amazinga ama-hormone, ukuhlinzwa, kanye nokuhlinzwa ngepulasitiki njengendlela yokugcina.