Sagging skin is a natural sign of aging, often seen in women after the age of 30 or when their weight changes suddenly. However, you can completely slow down and improve sagging skin with the right measures. From daily skin care regimen, nutritional supplements, maintaining a healthy lifestyle to advanced cosmetic treatments to help the skin become firmer, smoother and more youthful.
1. Causes of sagging skin
Sagging skin is known as one of the manifestations of the natural aging process. This is a problem that many people encounter as they age, especially after losing weight, pregnancy, etc. Scientific research results have shown that the aging process of the skin causing sagging can have many causes. The main causes of sagging skin are analyzed by published research results.
Decreased Collagen and Elastin Production
- According to some studies, the body produces less collagen after the age of 30, and the amount of collagen can decrease by about 1-2% per year. Similarly, Elastin also decreases with age, causing the skin to lose its ability to stretch and elasticize.
- The decrease in the production of these two important components that give the skin its firmness and elasticity is caused by many factors. Factors such as sunlight, environmental pollution, and cigarette smoke can reduce the production of collagen and elastin. This has also been demonstrated in research results showing that UV rays can break down collagen fibers, damaging and weakening the skin’s structure.
The effects of free radicals
- Free radicals are unstable molecules that damage cells, including skin cells. They appear more often due to the effects of sunlight, pollution, and unhealthy diets.
- Research shows that free radicals can damage proteins like collagen and elastin, leading to loose, sagging skin. Antioxidants can help counteract the effects of free radicals, but as we age, our skin’s ability to protect itself decreases.
Decreased subcutaneous tissue volume and fat loss in certain areas
- In some people, especially older adults, the amount of subcutaneous fat tissue decreases, leading to a lack of cushioning and support from underneath. This creates hollows and makes the skin more prone to sagging.
- When fat is lost from the face, arms, and thighs, the skin is no longer adequately supported, leading to laxity and loss of firmness. Studies have shown that fat loss due to rapid weight loss or aging can alter the structure of the skin’s connective tissue.
Hormonal changes over time
- In women, estrogen plays an important role in maintaining skin moisture, elasticity, and thickness. As women enter menopause, estrogen levels drop, affecting the skin’s ability to regenerate cells and weakening the skin’s structure.
- Some studies have shown that estrogen deficiency is linked to a decrease in collagen, making the skin less firm and more prone to sagging.
Diet and lifestyle factors
- Nutrients such as vitamin C, vitamin E, omega-3 fatty acids, and protein are all essential for skin health. Deficiencies in these nutrients can cause the skin to become weak and prone to sagging.
- Studies have shown that eating a lot of sugar and processed foods can contribute to glycation, which reduces skin elasticity. Smoking, lack of sleep, and stress are also factors that cause skin aging.
Sagging skin is the result of a combination of factors, from the natural breakdown of collagen and elastin to the effects of free radicals and lifestyle. What to do about sagging skin? Scientific findings emphasize the importance of maintaining a healthy lifestyle, protecting the skin from UV rays and providing adequate nutrition, and using treatments such as skin care products containing retinol, peptides, and antioxidants to protect and improve

2. How to prevent sagging skin
What to do with sagging skin? To prevent and slow down the sagging skin process, many different methods can be applied, from lifestyle, diet to skin care measures and cosmetic methods.
Some effective ways based on scientific research to help prevent sagging skin:
2.1. Protect skin from UV rays and harmful environmental agents
Use sunscreen: UV rays from sunlight are the main cause of collagen and elastin destruction. Using sunscreen daily with a minimum SPF of 30 can minimize the harmful effects of UV rays, thereby slowing down the skin aging process.
Avoid exposure to cigarette smoke and pollution: Cigarette smoke and pollutants in the environment can cause free radicals, damaging skin cells. Research shows that cigarette smoke is one of the leading causes of damage to collagen and elastin.
2.2. Nutritional supplements to help increase skin firmness
Collagen and vitamin C: Collagen is an important ingredient to help firm the skin. Supplementing foods rich in vitamin C (such as oranges, kiwis, strawberries) will help stimulate the body’s natural collagen production. Collagen can be supplemented in pill or powder form, but you should consult your doctor to ensure the appropriate dosage.
Omega-3 fatty acids and antioxidants: Omega-3 fatty acids (found in salmon, chia seeds, flax seeds) and antioxidants such as vitamin E, polyphenols (found in green tea, cashews) help prevent skin cell damage, maintain moisture and increase skin elasticity.
Protein: Protein is an indispensable component in the skin structure. A diet rich in protein (such as chicken, fish, eggs, beans) helps maintain and regenerate connective tissue, contributing to keeping the skin firm.
2.3. Maintain a healthy lifestyle
Exercise regularly: Exercises such as yoga and resistance training can help strengthen muscle mass, especially in the face and body, which helps to tighten and firm the skin. One study found that exercise can improve skin health and increase blood circulation, helping the skin receive enough nutrients.
Keep your body hydrated: Water is an important factor in helping the skin retain moisture and elasticity. Making sure you drink enough water (about 2-2.5 liters per day) can help keep the skin soft, avoiding dryness and sagging.
2.4. Control your weight and avoid rapid weight loss
Avoid losing weight too quickly: Sudden weight loss is one of the main causes of sagging skin. When you lose weight too quickly, the skin does not have time to adapt and shrink, leading to sagging. Losing weight gradually and combining it with exercise gives the skin time to shrink naturally.
Maintain a stable weight: Controlling your weight helps prevent loose and sagging skin. In particular, avoiding irregular weight gain or loss will help your skin maintain its natural firmness.
2.5. Get enough sleep and manage stress
Sleep and skin cell regeneration: Getting 7-8 hours of sleep each night is an important factor in helping your body and skin recover and regenerate. Sleep not only improves skin quality but also helps your skin maintain firmness and elasticity.
Stress management: Prolonged stress causes the production of cortisol, a hormone that can break down collagen and elastin. Stress management measures such as meditation, yoga, and gentle exercise can improve overall health, helping your skin look more beautiful and firm.
Preventing sagging skin requires a combination of many factors from diet, lifestyle habits, to skin care and professional treatment when needed. Protecting your skin from harmful agents, maintaining a healthy lifestyle and applying appropriate care measures will help maintain the skin’s firmness and elasticity.

3. Methods to improve sagging skin
Improving sagging skin can be done with methods ranging from home skin care, lifestyle changes to professional cosmetic treatments.
Some of the most common and effective methods to improve sagging skin to help the skin become firmer:
Use specialized skin care products
- Retinoids and Peptides: Retinoids (such as retinol, tretinoin) stimulate collagen production and skin regeneration, making the skin thicker and firmer. Peptides are an ingredient that helps link protein fibers, helping to improve skin structure and slow down sagging.
- Vitamin C: Vitamin C has strong antioxidant properties, helps neutralize free radicals and stimulates collagen production, thereby reducing sagging skin. Products containing vitamin C also help brighten the skin and improve skin tone.
- Moisturizers containing hyaluronic acid and ceramides: Hyaluronic acid helps retain water and plump the skin, while ceramides help restore the skin’s protective barrier, prevent water loss, and keep the skin soft and supple.
Non-invasive Treatments
- RF (Radiofrequency) therapy: Uses radio waves to heat the subcutaneous layer, stimulating collagen production, making the skin firmer without surgery. RF is often used to lift the face, neck and other sagging areas.
- HIFU (High-Intensity Focused Ultrasound) therapy: HIFU uses high-intensity focused ultrasound waves, affecting the deep layers of the skin, stimulating collagen and elastin. This method is effective in lifting muscles and improving skin firmness.
- Laser skin resurfacing: Laser removes dead skin cells, stimulates new skin regeneration and collagen production, making the skin smoother.
Cosmetic injection method
- Filler: Filler is usually hyaluronic acid, injected into areas of the skin that need filling, such as the cheeks and smile lines, to improve firmness. Filler helps to plump the skin and reduce the appearance of wrinkles.
- Botox: Botox is injected to reduce the activity of the muscles that cause wrinkles, especially in the forehead, between the eyebrows and at the corners of the eyes. Although it does not make the skin tighter, Botox helps reduce wrinkles and prevent sagging of the facial skin.
- PRP (Platelet-Rich Plasma): PRP is a method of injecting platelet-rich plasma taken from the body itself, helping to stimulate the natural skin regeneration process, improve elasticity and fill in sagging skin areas.
Invasive Procedures
- Facelift and Necklift: This is a surgical procedure that lifts the skin and muscles, removing excess skin and improving firmness. This is the most effective method to improve severe sagging skin, but it should be performed at reputable facilities and under the advice of a doctor. Liposuction and Tummy Tuck: For sagging skin in the abdomen due to weight loss or after giving birth, liposuction and tummy tuck help remove excess fat and tighten the skin.
Home Remedies to Help Improve Sagging Skin
- Facial massage: Massage stimulates blood circulation, helps the skin receive enough nutrients, and at the same time helps reduce muscle tension and slow down the sagging process. Using tools such as a gemstone roller, or performing gentle massage every day can help improve skin firmness.
- Exfoliate regularly: Exfoliating 1-2 times a week helps remove dead skin cells, promote new skin regeneration, brighten the skin and make the skin smooth. However, it is necessary to use the right products and avoid exfoliating too much, especially for sensitive skin.
Depending on the level of sagging, you can choose methods from home skin care, nutritional supplements to professional cosmetic treatments. Combining internal and external care will bring the best results. Persistently implementing healthy habits and regular skin care, supplementing enough water, essential nutrients, and resting properly to help the skin stay healthy and beautiful, slowing down aging will help prevent and improve sagging skin effectively.
Source: bodyvie.com – healthline.com – medicalnewstoday.com
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