Sagging skin is a common complaint among women who have just given birth. This problem is difficult to avoid completely, but you can take some steps to help prevent sagging skin after pregnancy. You can also use several techniques to reduce sagging skin after delivery, although stretched skin does take some time to return to its original size.
Step
Part 1 of 2: Creating Healthy Skin During Pregnancy
Step 1. Eat or take an essential fatty acid supplement
Essential fatty acids, such as those found in fish, nuts, and oils, can promote overall healthier skin. Fatty acids can increase skin elasticity. Since you want toned skin again after pregnancy, elasticity is very important.
- Sources of omega-3 fatty acids include fatty fish such as sardines, herring, and salmon. You can also eat walnuts and canola oil, as well as flaxseeds. Avoid fish that may be high in mercury, such as swordfish and king mackerel.
- You can also try flaxseed oil supplements. Use 2.2 grams a day in pill form.
Step 2. Take lots of vitamin C
Vitamin C is essential for the production of collagen in the skin. Vitamin C also acts as an antioxidant that protects the skin from free radicals. Collagen is one of the building blocks of skin, a protein that provides structure, so you need collagen to help tighten your skin after pregnancy.
- Some fruits that are high in vitamin C are strawberries, cantaloupe, kiwi, mango, and oranges.
- For vegetables, eat green leafy vegetables, broccoli, cauliflower, potatoes, sweet potatoes, or tomatoes.
Step 3. Try soy protein
Soy concentrate has been shown to have an impact on skin elasticity and collagen fibers. Supplementing the isoflavone genistein 100 mg a day is sufficient, but you can also add some soy protein to your diet through tofu and edamame.
Step 4. Eat niacinamide-rich foods
This vitamin is in the same family as niacin or vitamin B3. Although more research is needed to prove it, this vitamin may improve elasticity over time.
- If you want to add niacinamide to your diet, try lean protein, nuts, legumes, and whole grains.
- If you want, you can try using a cream that contains this vitamin by rubbing it on the stomach. This vitamin is contained in some anti-wrinkle creams.
Step 5. Try a cream containing peptides
Peptides have been shown to increase collagen production. As already mentioned, collagen is important for elastic skin that tightens again after stretching while maintaining its structure. Try applying anti-wrinkle cream every day on the stomach while pregnant.
Step 6. Exercise while pregnant
One of the main causes of loose skin after pregnancy is weight gain. No matter what, your skin is bound to stretch because there's a developing baby in it. However, if you can limit weight gain, you can also limit skin stretching.
- Try moderate exercise 5 to 7 days a week. You can exercise for about 30 minutes at a time.
- Try less strenuous exercise like swimming or low-impact aerobics. You can also bike or walk.
- Don't push yourself. Drink enough water when exercising, and don't forget to warm up and cool down.
Step 7. Get enough protein
Many of the essential elements in skin are made of protein, from collagen to elastin. Protein provides structure and maintains skin elasticity. Therefore, make sure you consume enough protein while pregnant.
- If you are 25 years old, 163 cm tall, and weighed 50 kg before becoming pregnant, you need 150 grams of protein in the first trimester, 185 grams in the second trimester, and 185 grams in the third trimester. If you weigh 63 kg, you need 170 grams in the first trimester, 185 grams in the second trimester, and 185 grams in the third trimester.
- If you are 25 years old, 175 cm tall and weighed 58 kg before becoming pregnant, you need 170 grams of protein in the first trimester, 185 grams in the second trimester and 185 grams in the third trimester. And if you weigh 73 kg, you need 185 grams of protein in the first trimester, 200 grams in the second trimester, and 200 grams in the third trimester.
Step 8. Eat healthy foods
You must eat healthy to support baby's development. However, eating healthy can also reduce weight gain during pregnancy, so the stretching of the skin will also decrease.
- Eat whole grains and low-fat dairy products. Try yogurt with oatmeal for breakfast with fruit. Choose brown rice. Try whole grain bread spread with low-fat cream cheese.
- In addition, make vegetables and fruit a mandatory part of the diet, occupying half your plate at mealtime. Eat a bowl of berries for breakfast. Add lettuce at lunch. Put the vegetables in the casserole by adding a handful of chopped spinach or kale. Eat vegetable-rich soup.
Part 2 of 2: Reducing Sagging Skin After Childbirth
Step 1. Continue exercising
In the past, maybe you were told to wait a month and a half to exercise again. However, nowadays, most doctors will allow you to exercise as soon as you are comfortable after a normal delivery, as long as your pregnancy is not difficult. However, you may have to wait longer if you have a difficult pregnancy or have a surgical delivery.
- Exercise can reduce overall body weight, thereby helping reduce belly fat. Exercise can also increase the strength of the abdominal muscles that support the skin around the abdomen. Also, loose skin may actually be sagging muscles.
- For an exercise that specifically targets the abdominal muscles, try the pelvic tilt. Lie on your back on the floor. Bend your knees so your feet are on the floor. Tighten your abs and lift your back slightly off the floor. Hold for about 10 seconds and repeat.
Step 2. Continue treatment with vitamin A
Continue to eat foods rich in vitamin A. Also, try using a vitamin A cream known as a retinol cream. You can also try a vitamin C cream. Apply the cream at night and leave it on until the next morning. This cream can help tighten the skin and reduce sagging.
Step 3. Try a massage
Some women feel the sagging of the skin is reduced by massage in the abdominal area. Choose a good lotion that contains vitamins A, K, C, and E, and even better if it contains collagen. Rub into skin, massage gently in circular motions. Apply your regular lotion twice a day in addition to your night cream.
Step 4. Drink enough water
The skin contains water, just like the rest of the body. In fact, one-third of the skin is made up of water. If you are dehydrated, the skin will be affected. Dry skin causes reduced elasticity so that it becomes more slack. As a woman, you should drink 9 glasses a day.
- Try adding fruit in water to motivate you to drink. In addition, beverages such as tea, coffee, and fruit are also included in the overall water consumption, although you should limit yourself to drinking the decaf version if you are still breastfeeding. In addition, because juice contains a lot of sugar, you should drink in moderation.
- Also consider fruits and vegetables that are high in water content, such as watermelon and cucumber.
Step 5. Continue a healthy diet
Consumption of healthy protein will continue to help skin conditions. In addition, a balanced consumption of fruits, vegetables, whole grains, and low-fat dairy products will ensure you get the right nutrients for a healthy body and skin.
Step 6. Consider other options
Sometimes, the only way to get rid of sagging skin is with cosmetic surgery. But that doesn't mean you have to have surgery. There are other options, such as laser or infrared treatments. This treatment supports the increase of collagen in the skin so that it becomes firmer.
