Content

• Steps
• Method 1 of 3: Keeping Fit Through Exercise
• Method 2 of 3: Taking care of your skin
• Method 3 of 3: Eating Healthy

Many women worry about age-related changes, including sagging breasts. However, with exercise, skin care, and proper nutrition, you can prevent premature sagging.

Steps

Method 1 of 3: Keeping Fit Through Exercise

1. 1 Keep fit with exercise. Watching your weight and keeping your waist slim will help you look and feel your best.
   • Aerobic exercise (walking, running, swimming) will make your waist thinner. Try to devote 75-150 minutes a week to these exercises.
   • When you do aerobic exercise, your body releases endorphins that improve your mood and help you feel more confident.
2. 2 Strengthen your chest muscles with strength training. There are no muscles in the breasts themselves, but strengthening the muscles underneath them will help the breasts resist the pull. Try to do strength training at least twice a week.
   • Strengthen your chest, shoulders, and triceps with a bench press. Lie on your back on the floor and place a weight in each hand. The elbows should be touching the floor and the forearms should be extended upward. Raise the weight until your arms are fully extended. Repeat.
   • Strengthen your biceps with arm curls. Stand up straight with a dumbbell in your hand, turning the inside of your palm up. Bend your arm at the elbow and bring your weight to your shoulder. Drop down and repeat.
   • Do push-ups to strengthen the muscles in your shoulders, chest, and back. Lie on your stomach on the floor with your palms next to your shoulders. Raise your feet on your toes. Straighten your arms and lift your torso off the floor. The arms should be completely straight. Gently lower yourself down and repeat. If you can't do a toe push-up, bend your knees on the instep.
3. 3 Exercise in a sports bra that fits snugly around your chest. During exercise, the chest can bounce by 4-15 centimeters. This puts stress on the connective tissues that attach the mammary glands to the chest, as well as the skin overlying the breast tissue. A bra in size will hold the chest in place, smooth movement and prevent the skin and ligaments from stretching. We can assume that the bra fits correctly if:
   • The bottom elastic does not move when you run or jump. It should not be too tight, otherwise the bra will be painful and obstruct breathing. The lower section gives maximum support to the chest.
   • The cups fit snugly around the chest and have no empty areas. The fabric should be close to the chest and the breasts should completely fill the cups.
   • The straps do not fall off when you move, but they also do not dig into the skin.
   • If there are metal bones under the cups, they should not press on the chest.

Method 2 of 3: Taking care of your skin

1. 1 Stop smoking to prolong the youthfulness of your skin and maintain its elasticity. Nicotine causes the blood vessels in the skin to constrict, which causes less oxygen and nutrients to enter the tissues. All other substances in cigarettes have a negative effect on the collagen and elastin in the skin, making it weak and less elastic. This leads to the formation of wrinkles and sagging.
   • If the skin loses its elasticity, the breasts begin to sag even in young girls.
   • If you smoke, quitting nicotine will help you. There are many ways to get support, including group sessions, hotlines, and nicotine replacement therapy.
2. 2 Protect your breasts from skin damage. Low-cut tops look beautiful and sensual in summer, but they expose your skin and chest to harmful UV light. Ultraviolet light breaks down collagen and elastin, which are important for healthy connective tissue. This makes the skin less elastic and saggy.
   • Wear sunscreen before going outside for a long time, even if it's cloudy outside. Clouds do not protect against UV rays.
   • You shouldn't spend a lot of time in the sun trying to achieve a dark bronze tan. While tanning helps protect against sunburn, the skin still absorbs UV rays and is damaged by the sun.
3. 3 Take care of your breast skin to keep it smooth, tender and youthful. Sweat and dirt can collect around and on the chest. Do the following:
   • Wash off dirt and sweat in the shower or when you don't have time with warm, damp towels. This will not only make you feel better, but it will also get rid of dirt, dead skin particles and debris, which in turn will help you avoid the formation of pimples on your chest.
   • Use a mild soap or just water to avoid stripping your skin of its natural oil film.
4. 4 Moisturize your skin daily by applying cream. Use a light cream that won't clog your pores and allow your skin to breathe.
   • Always apply cream or moisturizing milk after showering. Keeping your skin soft and smooth will help it stay healthy longer and heal quickly.
   • If you spend a lot of time outdoors, choose moisturizers that will also protect you from the sun. If you live in a very sunny area or near the equator, you can get sunburn even through thin clothing.

Method 3 of 3: Eating Healthy

1. 1 Eat more protein to keep your skin firm. The body uses protein to heal injuries to the skin, connective tissue and muscles, all of which help the breasts resist the pull.
   • An adult should eat 2-3 servings of protein foods daily. It can be meat, milk, fish, eggs, soybeans, beans, beans, nuts.
   • Lean meats and low-fat dairy products are great because these foods will not consume more fat.
2. 2 Eat complex carbohydrates to keep you energized for regular exercise. Complex carbohydrates take longer to digest and provide more energy than simple sugars.
   • Beans, pears, beans, pistachios, potatoes, corn, green peas, parsnips, and whole grain breads are considered good sources of complex carbohydrates.
   • Simple sugars are found in candy, baked goods, cakes, sodas, cookies, and sugar.
   • About half of your daily caloric intake should be carbohydrates.
3. 3 Eat more fresh fruits and vegetables to stay young. This will saturate the body with vitamins and minerals that will promote youthful and healthy looking breast tissue.
   • Adults should eat 4 servings of fruits and 5 servings of vegetables daily.
   • You can eat berries, cucumbers, grains, nuts, olives, beans, corn, peas, sunflower seeds, peppers, pumpkin, squash, and tomatoes. For vegetables, go for broccoli, beets, carrots, celery, lettuce, spinach, cauliflower and potatoes.
   • If you feel that you are not getting the required amount of vitamins and minerals, take them in tablets - they are sold in pharmacies. If you think that there is a lack of any substances in your body, consult your doctor first. If he agrees that vitamins are recommended for you, buy a multivitamin complex with a lot of micronutrients.
4. 4 Try not to lose weight or gain weight too quickly. As a rule, the female body loses weight and gains weight, including at the expense of the breast. If you gain weight too quickly, your skin will stretch as it will not have time to adapt to the changes. Similarly, with rapid weight loss, the skin sags.
   • If you want to lose weight or gain weight, make an appointment with a nutritionist to help you create a weight management plan that will prevent your skin from sagging.
   • Don't put on extra weight. Gradually, the breast will increase in size, and its west will also become larger, which will cause it to sag faster.
5. 5 Don't be afraid to breastfeed your baby. No, breastfeeding will not protect you from sagging caused by pregnancy. The breasts sag when they get larger and heavier during pregnancy. Because of this, the ligaments stretch, and the chest cannot return to its previous shape.
   • This happens regardless of whether you are breastfeeding or not. Breastfeeding will not make your sagging worse.