How to tighten saggy breast

While breast sizes vary among women, one of the most common concerns of women is their breast shape and structure. This article unravels what causes saggy breast and how to fix it.

A woman with a saggy breast

Women have different shapes, sizes, and breast colors depending on their genes. However, as they grow older, their breasts change. Their breasts won’t look and feel the same again as they age. This is caused by changes in the breast tissues and ligaments.

Breast sagging is also called “ptosis.” It is usually characterized by the nipples pointing downwards, breasts sitting lower on the chest, and the top looking a bit flat. Saggy breast comes in different degrees, measured by the position of the nipple relative to the breast fold.

A breast with the nipple sitting above the breast fold is considered perky, while a breast that sits below the fold is considered a saggy breast. 

Some women get anxious and feel less confident in their bodies because of saggy breasts, but it is important to note that saggy breast is not a health condition. Also, nobody should be body-shamed for having saggy breasts. 

Learning what causes ptosis will help inform people and would help debunk some common misconceptions about it.  

What causes sagging breasts?

There are different myths about breast sagging. Some people claim that having sex often, breastfeeding, and not wearing a bra can cause the breasts to sag, but these are all myths. They are not science-backed.

If you have saggy breasts, you need to understand that it is not your fault. You should let go of the self-blame. Several things beyond your control can cause your breast tissues to sag.

As you age, your breast tissues begin to lose their elasticity, just like other parts of the body. Loss of elasticity is more evident in the breast because the breast contains fat, glandular tissues, and ligaments, all of which shrink and loosen with age.

Photo by National Cancer Institute on Unsplash

Also, the force of gravity could cause your breast to sag because gravity pulls the entire breast downward. This is why people with larger breasts are more likely to have saggy breasts than people with smaller breasts. 

Aside from age and gravity, other causes of sagging breasts include:

  • Smoking
  • Rapid weight loss after a weight gain (or vice versa)
  • Collagen deficiency
  • Larger breast size
  • Multiple pregnancies
  • High body mass index
  • Estrogen deficiency
  • Menopause

Can you fix saggy breast?

Now that you have learned that factors like breastfeeding and not wearing a bra do not cause breast sagging, the next thing that would be on your mind is how to fix a saggy breast. For many women, this is a problem that needs to be solved. 

Even though saggy breast is not abnormal and is commonly caused by aging, there are certain things you can do to prevent and improve saggy breasts. Read below to find out what you can do to tighten your saggy breast. 

How to tighten saggy breast

Unless you go under the knife, it is impossible to fully restore a saggy breast to its original perky shape and size. Also, there is not enough evidence to prove that using "breast enlargement creams and supplements" are effective for tightening saggy breast.

Cosmetic plastic surgery can reverse the effects of overstretched ligaments, weight gain, and aging on the body. However, ensure you learn all you need to know about the risk of plastic surgeries before you go for one. 

Below are some natural things you can do to improve breast firmness and reduce the risk of saggy breasts. 

1.Targeted exercises

Photo by Andrea Piacquiado

The breast itself is not made of muscle tissues; rather, it comprises fats, specialized milk-producing tissues (glandular tissues), and supportive tissues that help keep it in place. This makes it impossible to firm up the breast with exercise. 

However, you can work on the muscles (the pectoralis major) and connective tissues underneath the breast to strengthen the chest region and improve its overall appearance. Some exercises targeted at the chest to enhance strength and appearance include:

  • Swimming
  • Push-ups
  • Bench press

2.Maintain your weight

Keeping a consistent healthy weight can help ensure your breasts' skin maintains its elasticity. Remember that sudden weight loss or weight gain can cause saggy breasts. So, keeping your weight within a particular BMI can help reduce the risk of saggy breasts. 

One way to maintain weight is by knowing your daily maintenance calorie and sticking with it. Your daily maintenance calorie is the amount of calories your body needs to maintain its daily weight. 

3.Eat healthy diet

Eating a balanced, healthy diet will help keep your skin nourished. This is one secret to looking younger and refreshed even as you advance in age. 

Cut out foods that contain too many calories. Refined foods that contain added sugars may not benefit your health. Also, they may lead to weight gain, which you are trying to avoid. You should also drink enough water daily as water hydrates you, making your skin look fresh.

It is also important that you adopt healthy lifestyle habits. For instance, if you smoke, ditching smoking can help improve your health and skin, preventing too much breast sagging.

4.Adopt supportive posture

Any posture that causes the breast to hang on its own can weaken the breast ligaments and can put more tension and pressure on the breast tissue, causing more breast sagging. 

However, in a good posture, the body assumes positions that put less strain on supporting muscles and ligaments. 

Good posture evenly distributes the weight all over the body and can help protect the breast from sagging. You achieve a good posture by keeping your back and shoulders straight when sitting or standing.

5.Wear a fitted bra

Wearing a bra cannot change the shape or size of your breasts; however, it can support and lift them.

Many people wear the wrong bra sizes, which can make their breast shapes look distorted beneath their clothing. Wearing the correct bra sizes gives you the look you want underneath your clothing.

Also, wearing a fitted bra is helpful for people who do sports. Exercising can put a strain on your breast supporting tissues and muscles.

A study suggests that breast movement during exercise can cause stretching and sagging. Even though this needs more research to back it up, it makes sense to wear a fitted sports bra when working out.