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Having saggy breast is very common,
especially in women who have large breasts and who are aged. Adding
to the problem, hormonal changes - both during pregnancy and as you
reach menopause - make breasts sag even more. You can choose to
carry out a plastic surgery. Apart from surgery, you can lift your
breast up in a natural way. The best strategy to prevent sagging is
to wear supportive sports bras that have good upward support and
hold the breasts close to the chest. Strength exercises that target
the pectoral muscles may provide some benefit in elevating overlying
breast tissue. Push-ups, dumb-bell flies and weight machines that
work the pectoral muscles may provide some aesthetic benefit.
De-emphasize your focus on weight and continue regular exercise and
healthy eating habits.
Exercise for your Breast
For this you will require a set of three-pound dumbbell.
Steps
1. Lie down on a mat. Hold one weight in each hand and extended your
arms out at shoulder level. Raise both arms straight up together
above your body, keeping your elbow slightly bent, so that the
weights meet over your chest. Return the weighs out to your sides at
shoulder height. Repeat the exercise 13 to 15 times.
2. Lie down on a mat. Extend your arms and hold the weights up in
the air over your chest. Bend your elbows and lower the weights
toward your chest, with your elbows out to the sides at shoulder
level. Extend your arms straight back up over your chest. Repeat the
exercise 13 to 15 times.
3. Take a weight in each hand, extend your arms out to each side and
do 15 small, backward circles about a foot in diameter. Widen the
circles slightly and do another 15, then repeat these two steps
going forward.
Nutrition for your Breast
Eat less animal fat. Eat more oily fish and use extra virgin
olive oil instead of standard cooking oils.
Top up your diet with an antioxidant supplement, including vitamins
C, E, beta-carotene and the mineral selenium. Also eat plenty of
antioxidant-rich fresh fruits and vegetables, especially onions,
garlic, carrots, tomatoes, broccoli, cabbage and cauliflower.
Eat more fibre, especially oats, rye, millet, brown rice and beans.
Fibre helps to move food through the gut and may reduce the
re-absorption of oestrogen.
Limit alcohol - it can cause an increase in oestrogen levels.
Cut back on coffee, cola, chocolate and strong tea.
Increase your protein intake. Protein is needed to build and keep
muscles tone and firm. Protein also provides much-needed Collagen.
Three to four meals a day that consist of protein is recommend.
Another thing that is important to avoid 'drooping' or 'sagging'
breasts is wearing a good supportive bra, especially during
pregnancy and exercise.
Choosing A Good Sports Bra
It is really important to wear a good sports bra when exercising
regardless of the size of your bust. It will help to reduce breast
pain and minimise 'sagging' in the future! But many women don't know
how to choose the right style or size. Here are our tips for finding
the right sports bra.
Make sure that the bra is specially designed for sports use. Most
bras are not designed for the increased movement during exercise. If
you want to use a non-sports bra you already own, make sure it has a
'firm support'.
Measure your size properly. Most of the women wear wrong size bras.
Check the bra strap. It should be firm but comfortable. If it is too
loose the bra won't stay put, but too tight and it will be hard to
breathe.
Check
that the cups are the right size. If there is any bulging the cup
size is too small, if the cups wrinkle the cup is too big. It is
important to get the right cup size.
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