Apart from age, some other factors that cause sagging breasts include breastfeeding, pregnancy, rapid weight loss or gain, strenuous exercise, nutritional deficiencies and wearing a poorly fitting bra. Some diseases like breast cancer or respiratory conditions like tuberculosis can also cause breasts to sag.
Some diseases like breast cancer or respiratory conditions like tuberculosis can also cause breasts to sag.
In this Post, Fitness Flavours shared some Diet and Lifestyle suggestions for Sagging Breasts. Also in this post, we shared some Yoga poses and Home Exercises for sagging breasts.
We begin this post with the Diet and Lifestyle guidance for sagging breasts.
Diet and Lifestyle guidance for sagging breasts
A balanced diet
Protein intake is particularly important because protein is the building block for muscles and collagen, the supporting structures for the breasts.
The fats found in olive oil should be substituted for animal fats whenever possible, and fresh fruits and vegetables should be consumed daily.
Avoid alcohol and have a plenty of fiber to aid the digestive system.
A good supplement which includes vitamins C and E, selenium, and beta carotene can also be an excellent source of antioxidants.
Wear a well supportive bra
Wear a good supportive bra every day, especially during breast feeding.
Maintain a healthy body weight
Try to maintain your body weight with help of healthy eating habits, Ayurveda, exercise, and Yoga.
Avoid doing yo-yo dieting, which causes the weight to fluctuate through the years, and can leave the breasts looking like a deflated balloon over a period of time.
Establish a Good Exercise program
Establish a good exercise program that incorporates weights to strengthen the muscles underlying the breast tissue. This may include isometric exercises like free weights, or push-ups, or pull-ups.
Swimming also helps to tighten the chest muscles. All these exercises will help in delay of the sagging of the breasts.
Breast Firming Exercises are as follows
Using three- to five-pound weights, lie on your back, with knees bent. With your arms outstretched to each side, slowly bring your arms together, hold for one second and then slowly lower your arms again. Work your way up to three sets of 10 – 12 reps every other day.
Take two to five-pound weights. Sit on the edge of a chair with your back straight and arms at your sides. Slowly raise your arms to the side to shoulder level. Hold this position for a count of four, and then slowly return to starting position. Work your way up to three sets of five to seven reps every other day.
These are done by standing about two feet from a wall, facing it. Place your hands at chest level flat against the wall. Now, lean slowly toward the wall using your arm and chest muscles to control your motion until you have your nose against the wall. Push back to your original position.
Repeat this motion 15 times. To increase the effects of this exercise, when you reach the point of lean that stresses the chest muscles most (you’ll feel it), pause and hold for a count of 10 or 15, then finish the motion.
Lie face down on the floor and rise up, as if doing conventional push-ups, but keep your forearms and elbows on the floor. Hold for thirty seconds. Repeat five times.
Inverted Push Ups
Stand with your legs two to three feet from a wall and your palms on the wall. Slowly lower your chest to the wall by bending your elbows and then slowly push your body back to starting position. Repeat 10-12 times.
Mild exercises during breastfeeding
Breast requires maximum attention after delivery. During that period it is not advisable to do exercises, so, therefore, one should perform light ones like mentioned below:
Kneel down and press your palms in ‘Namaskar’ (Indian greeting) pose in the center of the chest so that the tissues around the breasts are under full pressure. Exhale slowly and release the pressure. Repeat the exercise.
As mentioned above but this time do it lightly, without pushing yourself too hard.
Stand straight with arms dangling on your sides. Raise each arm above head and turn round alternately. Repeat ten to fifteen times.
Perform Yoga daily
The main three Yoga asanas which help in breast lifting are:
Sarvangasana (The shoulder stand)
Sirsasana (The head stand)
Viparita Karani (The inverted pose)
Some Care Tips and Suggestion to prevent Sagging of Breast
Care during breastfeeding
Breastfeeding mothers should take extra care. Breasts sag if the infant is sucked while sitting or reclining in a faulty posture. Sucking with sitting position should be done with the child in lap and your hand under its head so as to lift it and keep its head steady.
Press nipples immediately after sucking and remove the remaining milk with a couple of jerks. This gives lightness and freshness to the breasts.
Hot-cold bath for breasts
Both the breasts with hot and cold water simultaneously to ensure rapid blood circulation. Sprinkle hot water and then cold water four or five times alternately.
Massage the breasts
Massage the breasts with Almond oil each night to keep the skin supple and soft. This will help them to nourish and be firm, thereby preventing aging signs like sagging or wrinkles.
Please note that women who are pregnant or breastfeeding should consult with the doctor before following any of above suggestions.