Breast sagging is a common and natural process which affects all women at some point in their lives. Breasts do not have any muscles. Breast tissue actually sits on top of the pectoral muscle, and it loses elasticity with aging. Breast sagging is very common after pregnancy and menopause, however, it can occur for other reasons as well.
Maintain Healthy and Steady Weight
The breast tissue is primarily made of fat cells. Frequent changes in weight like sudden weight gain or loss can affect the elasticity resulting in sagging breasts. Both weight gain and weight loss should be a gradual process to avoid breast sagging. Consult a dietician to help with a proper diet plan that will help you lose or gain weight in a proper amount of time to avoid causing excess stretching to the tissue.
Wear the Correct Size Bra
It is important for women to get measured at least every six months and no longer than once a year to make sure they are wearing the correct size bra. A too tight or too lose bra damages the tissues and often results in sagging. Wide strap (with 3 – 4 hooks) is the best to provide adequate back and front support especially for large breasts. Also, wear a support or sport bra – especially during sports like soccer, running, or even aerobics. Wear sleep bras which are very thin and comfortable to provide support to the breasts at bed time.
Wear Bras Correctly
Always wear a bra correctly. The bra should be well adjusted on the shoulders and the back to provide proper support to the breasts. Always lean forward while putting on bra to ensure chest is centered and middle of the bra is centered with body. Mid-point on arm and nipple line should be level with the middle area of the arm to ensure proper support to the breasts.
Massage breasts with vitamin E and flaxseed oil to retain elasticity and rejuvenate the skin. Vitamin C and Vitamin E help stimulate collagen production, which prevents breasts sagging as well. Massage breasts everyday especially while breast feeding to improve blood circulation in the breasts. Massage using upward strokes to improve the shape.
Dumbbell press tightens the breast tissues and makes them firm. Dumbbell press can be done at home with five pounds of weight in each hand. Sit in a chair with dumbbells in hands and place arms at the sides. Slowly lift the arms up to the shoulder level and hold for three seconds. Do a set of ten every alternate day to prevent breast sagging and to increase breast size. Gradually increase the sets for better results.
Lie face down on the ground or a mat and place weight on hands and toes. Try lifting the body up keeping arms and legs straight. Slowly lower and repeat to tighten the breast tissues. Start with a set of 10 and gradually increase to 3 sets of 10 for better results.
Some yoga aasanas can tighten the tissues and prevent breast sagging. UtthitaTrikonasana or Triangle Pose, Uttanasana or Standing Forward Bend, and Bhujangasana or Cobra Pose work very well to prevent breast sagging. Also, yoga is very good for over all well-being. Practice yoga aasana under supervision to avoid injury.
There are many over the counter lotions, creams, massage oil and herbal medications available to prevent breast sagging. Consult with a doctor before using any herbal medications to avoid any side effects – especially pregnant and nursing women.
Sagging breasts can be cured by surgery; however, these tips can delay the sagging drastically. Breast sagging is inevitable and a natural process; however, it can be delayed by proper diet, maintaining steady weight, wearing proper bras, and exercising. Nursing women should take special care while feeding the baby to avoid sagging. Support the baby with pillows while feeding as it helps stretching.
Keep breast skin moisturized as it helps to maintain the elasticity during feeding. Weight loss after pregnancy should be a gradual process. Sudden weight loss after child birth can result in breast sagging. Consult with the dietician for a good diet plan for gradual and healthy weight loss. Also, poor posture may causes breasts sagging. Maintain a good posture by standing back straight and shoulders back.