Coping With Saggy Breasts

Healthy breasts are more important than perkiness. Yet societal messaging affects how women feel about their own bodies. Here are ways to improve firmness.

Effects on Body Image


Societal and cultural messages often influence how women perceive their own bodies and the bodies of others. Some societies place a greater emphasis on breast size and shape, while others prioritize other physical attributes. These messages can affect how women feel about their own bodies and may contribute to insecurity or inadequacy.

As women age, they may experience a natural loss of breast tissue and skin elasticity, which can cause sagging or drooping of the breasts. This is a source of concern or insecurity for some women.

The primary factor leading to breast sagging is volume, or weight, with inadequate physical support. However, sagginess sometimes occurs among non-voluminous breast tissue. Sagging with a body mass index above 30 may contribute to pain, or mastalgia among women.

One survey of over 1,000 men conducted by RealSelf, a healthcare review website, found that only 13% of men cited sagging breasts as a concern for their female partners. In contrast, 35% of women surveyed reported being self-conscious about sagging breasts.

Another study published in the Journal of Plastic and Reconstructive Surgery found that women who underwent breast lift surgery (mastopexy) reported feeling more confident and satisfied with their breasts, but their partners’ perceptions of their breasts did not change significantly.

Large breasts need extra hygiene. The area beneath them sweats, requiring frequent washing. Applying deodorant or baby powder prior to putting on a bra is helpful.

Improving Breast Firmness

There are effective ways to cope with and manage these changes. Research has shown that exercise can help improve breast firmness and tone. A study published in the Journal of Women’s Health Physical Therapy found that women who engaged in a resistance training program experienced a significant improvement in breast lift and firmness.

Other studies have shown that regular physical activity, such as running or brisk walking, can also help improve breast appearance and reduce sagging.

7 Breast Health Tips

  • Maintain a BMI less than 23
  • Aim for 30+ minutes moderate aerobic activity 5+ days weekly
  • Minimize or avoid alcohol
  • Eat more vegetables
  • Target first child before age 30
  • Breast self-examination monthly a week from first day of menses
  • Avoid smoking

In addition to exercise, wearing a properly fitting bra can provide extra support and lift, reducing the appearance of sagging. A study published in the Journal of Applied Biomechanics found that wearing a sports bra during exercise helped reduce breast motion and discomfort.


For women who are interested in more dramatic changes, cosmetic surgery is an option. A breast lift or augmentation can help restore breast shape and firmness. Many women report feeling more confident and satisfied with their appearance after undergoing the procedure. However, it’s wise to carefully consider the risks and benefits of surgery, and to choose a reputable and experienced surgeon.

Ultimately, the most important thing is to embrace and love your body, saggy breasts and all. Remember that every woman’s body is unique and beautiful in its own way. By staying active, wearing a supportive bra, practicing good hygiene, and seeking out professional help when needed, women can feel confident and comfortable in their bodies as they age.

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Updated: Sep 15, 2023

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