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This article was co-written by Carrie Noriega, MD. Dr. Noriega is a licensed obstetrician and gynecologist in Cporado. She specializes in women’s health, rheumatology, pulmonary, infectious diseases and digestive diseases. She received her MD from Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri – Kansas City in 2005.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,397 times.
Women often worry about losing their youthful appearance even at a young age, but you can prevent premature aging by taking care of your body. In order for the “double mountain” not to turn into a “loof”, you need to protect your skin, exercise and eat right.
Steps
Maintain a youthful figure by exercising
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Exercise to stay young and fit. You’ll look good and feel good when you’re in control of your weight, and your slim waistline will help accentuate your toned breasts. [1] X Trusted Source Mayo Clinic Go to Source
- Aerobic activities (aerobic respiration) such as jogging, walking or swimming will help you to have a nice small waist. Try to spend 150 minutes a week doing moderate-intensity exercise or 75 minutes of high-intensity exercise.
- Aerobic activity also causes the body to release endorphins, which help you relax, improve your mood, and feel better about yourself.
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Strengthen your chest muscles with weight training. Even though the breasts themselves aren’t very muscular, toning the underlying muscles still helps them resist gravity’s pull. Try to lift weights at least twice a week. [2] X Trusted Source Mayo Clinic Go to Source
- Strengthen your chest, shoulders, and triceps (back biceps) with chest thrusts. Lie on your back on the floor, holding a dumbbell in each hand. Both elbows should touch the floor, forearms pointing straight up. Push the dumbbells up vertically until your arms are straight. Lower your arms back to the starting position. Repeat the action. [3] X Trusted Source Mayo Clinic Go to Source
- Build your biceps (forearms) with the dumbbell stand. Stand up straight, holding a dumbbell in your hand, palms facing up. Bend your elbows to bring the dumbbells toward your shoulders. Lower the weights and repeat. [4] X Trusted Source Mayo Clinic Go to Source
- Do push-ups to strengthen the muscles in your arms, chest, and back. Lie face down on the floor, palms facing the floor, next to shoulders. Lean on your toes to prop yourself up. Straighten your arms and lift your body off the floor, keeping your back straight, while pulling your stomach in to protect your spine. Both arms are fully extended. Gently lower yourself down, then repeat. If you can’t push up on your toes yet, start by bending your knees as you push up instead of keeping your legs straight.
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Wear a well-fitting sports bra when exercising. During exercise, your breasts can bounce from 4 cm to 15 cm. This stretches the connective tissue that attaches the breast to the breast and the skin that covers the breast tissue. A well-fitting sports bra can help keep your breasts in place, reduce bounce, and prevent stretching of the skin and ligaments. A well-fitting bra should have the following characteristics: [5] X Trusted Source National Health Service (UK) Go to source
- The bust doesn’t move when you run or jump, but it’s also not so tight that it makes it hard to breathe or hurt. Most of the support is in the strap.
- The cup must hug the two breasts, not letting the breasts spill out and not loose. The bust should completely fit the cup.
- The shoulder straps don’t slide down your arm when you move and don’t squeeze your skin causing pain.
- The waistband should lie neatly around the body, with no place higher or lower than the rest.
- If the bra has a bust, it should lie below the breasts and not press on the breast tissue
Protect skin health
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Do not smoke to keep your skin youthful and elastic. Nicotine constricts blood vessels in the skin, allowing the skin to receive less oxygen and nutrients. Other chemicals in tobacco also damage the cplagen and elastic fibers in the skin, causing them to weaken and lose their stretch. This will lead to wrinkles and sagging skin. [6] X Trusted Source Mayo Clinic Go to Source
- When the skin of your breasts loses elasticity, your breasts will sag even at a young age.
- If you already have a smoking habit, quitting can still help. You can find many resources to help you quit smoking, including support groups, hotlines, and nicotine replacement therapies. [7] X Trusted Source Mayo Clinic Go to Source
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Protect breast skin. The stylish and sexy deep V-neck top in the hot summer months leaves the skin on your chest exposed to UV rays. Ultraviolet rays are harmful to cplagen and elastic fibers that play a very important role in the skin’s connective tissues. This will make the skin less supple and prone to sagging. [8] X Trusted Source Mayo Clinic Go to Source
- Apply sunscreen before going outside for long periods of time, even if it’s cloudy. Clouds do not help you prevent ultraviolet rays from reaching your skin.
- Avoid browning the skin. While tanning can help you avoid sunburn, your skin still has to absorb UV rays and get damaged.
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Maintain smooth, soft and youthful breast skin with simple care techniques. Sweat and dirt can collect around the breasts. You can take care of your skin by: [9] X Trusted Source Mayo Clinic Go to source
- Shower or rinse quickly with warm water and a towel to remove dirt and sweat. Not only will this feel good, but it will also remove oil, dead skin cells, and debris, helping to prevent breakouts on your breasts.
- Use a gentle shower gel or just water to avoid stripping your skin of its natural oils.
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Hydrate your skin by applying a daily moisturizer. Use an oil-free moisturizer that won’t clog pores and helps clear skin.
- Always apply moisturizer after bathing. Maintaining soft skin will help prevent skin damage and help it heal faster.
- If you’re often outdoors, look for a moisturizer with sunscreen. If you live in a sunny area or near the equator, the sun’s rays can penetrate thin clothing and cause you to get a sunburn.
Keep your skin beautiful with a healthy diet
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Maintain skin elasticity by eating enough protein. The body uses protein to heal damage, which includes damage to the skin, connective tissues and muscles that help the breasts resist gravity. [10] X Research Source
- The average adult should eat 2-3 servings of protein-rich foods per day. These foods include meat, dairy, fish, eggs, soybeans, legumes and nuts.
- Lean meats and low-fat dairy products are great, because they don’t increase fat intake.
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Fuel regular physical activity by eating complex carbohydrates. Complex carbohydrates digest more slowly and provide energy for longer than simple sugars. [11] X Research Source
- Good sources of complex carbohydrates include beans, lentils, peanuts, potatoes, corn, chickpeas, turnips and wholemeal bread.
- Simple sugars to avoid are found in cakes, candies, soft drinks, cookies, and sugar.
- Carbohydrates should make up half of the calories you consume daily.
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Stay young by eating lots of fresh fruits and vegetables. This food group will provide the body with vitamins and minerals necessary for maintaining the youthful and healthy appearance of breast tissues.
- Adults should eat 4 servings of fruit and 6 servings of vegetables per day.
- Delicious fruits that meet your daily needs include strawberries, cucumbers, apples, grapes, cherries, papayas, bananas, and many more. Vegetables include broccoli, beets, carrots, celery, lettuce, spinach, cauliflower, and potatoes.
- If you’re worried you’re not getting enough vitamins and minerals, you can take supplements that are widely available over-the-counter in pharmacies. If you think you have a vitamin and mineral deficiency, consult your doctor first. If they encourage it, you can use supplements or multivitamins that contain a variety of vitamins and minerals.
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Avoid gaining or losing weight too quickly. Most women will gain or lose weight in the breasts and other parts of the body. The rapid change in weight gain can cause your skin to stretch faster than your body can adapt. Similarly, when you lose weight too quickly, your skin can sag even more. [12] X Trusted Source National Health Service (UK) Go to Source[13] X Trusted Source Mayo Clinic Go to Source[14] X Trusted Source Mayo Clinic Go to Source
- If you’re planning to gain or lose weight, see a dietitian for a slow and steady schedule to prevent sagging skin.
- Obesity prevention. When you are obese, your breasts will increase in size and weight making them more prone to sagging over time.
- Avoid erratic eating. High fluctuating weight (a lot of weight gain or loss, then back to original weight) is a factor that can cause loose skin. You should aim to lose weight only at 0.5-1 kg per week (about 500 calories per day), and make some lifestyle changes to continue to lose weight. Fasting diets can help you lose weight quickly, but rarely for long.
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Don’t be afraid to breastfeed. Even if you don’t breastfeed your baby, you won’t prevent your breasts from sagging due to pregnancy. Breasts will sag as they get bigger and heavier during pregnancy. The ligaments are stretched, causing the breasts to sag for a long time. [15] X Trusted Source Mayo Clinic Go to Source
- Sagging breasts in this case will happen regardless of whether you are breastfeeding or not, and breastfeeding your baby will not make the situation worse.
Advice
- There is no solid evidence that sagging breasts are caused by wearing a bra. What’s more important here is to try not to make the bust noticeably bigger and then smaller, similar to the case of drastic weight fluctuations.
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This article was co-written by Carrie Noriega, MD. Dr. Noriega is a licensed obstetrician and gynecologist in Cporado. She specializes in women’s health, rheumatology, pulmonary, infectious diseases and digestive diseases. She received her MD from Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri – Kansas City in 2005.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,397 times.
Women often worry about losing their youthful appearance even at a young age, but you can prevent premature aging by taking care of your body. In order for the “double mountain” not to turn into a “loof”, you need to protect your skin, exercise and eat right.
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