Breastfeeding is no doubt one of the most wonderful things you can do for your baby. Being able to nourish them with your milk and help them to be healthy and happy is a wonderful gift but there are a few downsides to breastfeeding your baby.
Below are expert tips on how to prevent your breasts from sagging after breastfeeding.
Apply moisturizer to your breasts for aesthetics.
While moisturizer won’t help with sagging, it can improve the overall look of your breasts, if that’s what you’re aiming for. It makes the skin look healthier with fewer wrinkles, giving your breasts a better appearance overall.
Use a body moisturizer at least once a day before bed. Since this area is sensitive, consider using a moisturizer for sensitive skin.
Try a supportive bra to lift your breasts.
While a well fitted bra won’t prevent sagging, it can help support your breasts. Try a bra with an underwear if you want lift, for instance. The best way to find a supportive bra is to get fitted for one. Go to a store that specializes in measuring women for bras so you can get the correct size. If you’re concerned about soreness, pick a bra that provides support to limit jiggling.
You can wear a supportive nursing bra throughout the day and during the night to provide extra support for your breasts. This can help limit sagging.
Practice chest passes on your back.
Lay flat on the floor with your knees bent. Your feet should also be flat on the floor. Hold a medicine ball on your chest with your hands below it. Throw it straight in front of you and up into the air, as if you were making a pass to someone in basketball. Catch it on the way down.
Work on tabletop chest presses with dumbbells.
Start on your back with a dumbbell in each hand in the air and your elbows on the ground. Bend and lift your knees so your legs are in the air and your calves are parallel to the ground.
Lift the dumbbells until your arms are straight out in front of you. Lower them back down until your elbows almost touch the ground, then push your arms back out. Keep your legs in the air the whole time you’re doing this exercise. If it’s too difficult at first, keep your feet flat on the ground instead.
You’ll still work your chest muscles. You can use canned goods or jugs of water instead of dumbbells. Try 15 reps at first, and work up to multiple sets.
Raise dumbbells in a “Y” position while standing.
Start with a dumbbell in each hand. You can also use cans or jugs of water. Place your hands in front of your thighs for the starting position, and then raise them up over your shoulders until they are fully extended, creating a “Y” position. Bring them back in front of your thighs in a slow motion. When you lift, pull your shoulder blades down and back. Try 20 reps. Start with 1 set, and eventually move
Stop smoking to reduce breast sagging.
If you need another reason to quit (or to not go back to smoking after breastfeeding), here’s another good one: aging is a factor in sagging breasts, and smoking ages you faster. If you’re worried about sagging breasts, put out your cigarettes. If you need help quitting, talk to your doctor about patches, lozenges, or gum, which can help you quit.
Practice healthy eating to maintain breast health.
Just like any part of your body, your breasts benefit from a healthy diet. Make sure you’re eating enough protein, as well as a variety of fruits and vegetables to ensure you’re getting the nutrients you need.
Protein helps maintain your muscles and ligaments. From 19-30 years of age, you should be getting 5.5 ounces (160 g) of protein per day and 5 ounces (140 g) after 30. Your doctor may recommend slightly more while breastfeeding. Try lean proteins like fish, chicken, and beans.
For half of your daily intake of protein, you can eat a piece of chicken about the size of a deck of cards. Fruits and vegetables provide antioxidants and valuable vitamins, both of which can help maintain breast health.