During perimenopause and clear throughout menopause, breast pain is to be expected. Tenderness tends to be at an all-time high in the second half of the menstrual cycle. Women will also experience uncomfortable breasts at a much higher frequency during pregnancy and breastfeeding. However, if you experience pain cyclically, or only as often as your menstrual cycle, the following are ways to help taper the tenderness.
Cut Out Caffeine and Chocolate
Aside from it potentially having a negative impact on other parts of the body, caffeine directly affects your breasts. The presence of caffeine can increase severity of breast tenderness and pain. Also, it is common for women to crave chocolate during their menstrual cycle, but it can actually escalate the pain due to its caffeine content. Look for alternative ways to get a boost in the morning, such as an apple cider vinegar, cranberry juice, or peppermint tea, and to avoid sugar cravings, try an apple or strawberries for a sweet touch.
Because sodium increases water retention, it is a major culprit for tender breasts. If you consume high amounts of salt, try reducing sodium from your diet. This is most easily done by refraining from sprinkling your meals with table salt. Many products are also available in low-sodium or sodium-free versions, and herbs like oregano can add flavor to dishes in place of salt.
Take Vitamins and Supplements
It is also important to maintain an adequate intake of B-group vitamins and omega-3 fatty-acids. If these nutrients are not present in your diet, you can ensure your body is getting plenty of them by taking supplements or a daily multivitamin. Improving your diet and taking vitamins will subdue breast pain.
Diet affects everything in the body, including hormone levels. Breast pain or tenderness can result from fluctuating hormones. Creating an eating plan full of healthy fats such as avocados and antioxidant-rich vegetables like asparagus, broccoli, and spinach, will help feed your body the appropriate nutrients to produce balanced hormones and prevent breast pain. Spices like turmeric, cayenne, garlic, and ginger promote a healthy diet from their anti-inflammatory properties.
It's no secret that exercise is a tried-and-true solution to many bodily issues. Daily physical activity can greatly reduce breast tenderness because it lowers stress and anxiety levels. Along with a well-fitting bra that offers support day and night, massages are also highly recommended to relieve bodily pain and induce relaxation.
While breast pain is uncomfortable and a nuisance, you can do things to prepare and lessen the severity. Regulate your caffeine intake, exercise daily, and get plenty of rest. In the days leading up to your menstrual cycle, wear a well-fitted and supportive bra. By taking in consideration all these tips, you will find breast pain relief. Click on the following link for complete information on breast pain treatments.
- Jonekos, S. (2009). The Menopause Makeover. Staness Jonekos Enterprises, Inc. pp. 15, 25.
- Northrup, C. (2001). The Wisdom of Menopause. New York: Bantam Dell, pp.437-439