Bust(Breast) Care Tips
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.
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
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
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
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
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.
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.