Breast tenderness is often cyclical, and this cyclical breast tenderness is caused by changing hormone levels that can be a part of PMS or of menopause. Around three-quarters of women have experienced breast tenderness at some point. However, if breast tenderness is bothering you, there are ways to change your lifestyle and reduce breast tenderness.
5 Things to Cut Back on to Reduce Breast Tenderness
You can help to prevent breast tenderness in many ways, though there are 5 things that are important to consider and address in order to reduce the frequency or severity of the issue. These are:
Reducing stress and learning how to handle stress is vital to happiness, and it can also reduce the likelihood and severity of breast tenderness. Stress is a normal part of life, but excess stress can lead to body aches and pains. Try relaxation techniques, such as deep breathing and yoga, to lower your stress levels.
Breasts are affected by our diet. By reducing fat intake, many women find that their breasts feel less achy. Do not eliminate fats entirely from your diet, as body does require this, however it is important to consume fats in moderation. It is also important to consume healthy fats, such as nuts, eggs, avocados, and olive oil. You shouldn't cut back on these healthy fats. Instead, try to reduce your intake of processed food, junk food, and deep-fried food.
Cyclical breast tenderness tends to be associated with fluid retention. Fluid retention can be further caused by a high salt intake, so it is important to take steps to reduce this, particularly prior to your period. You can do this by adding less salt to your food, and instead opting for other spices to give your food flavor. Lots of foods such as processed foods, microwave meals, fast food, and snack food have lots of salt already added to them. It may be beneficial to cut back on the consumption of these foods.
Cutting back on caffeine, whether it is in the form of coffee, chocolate and soda is can help reduce breast tenderness.
Make sure that your bra is the right size and of good quality. Many stores that specialize in lingerie give free bra-fitting, so don't be afraid to take advantage of this service. It is also imperative to wear a sports bra while working out. Exercising regular can also help to reduce cyclical breast tenderness.
One Final Thought on Breast Tenderness
Some women find that a daily massage of their breasts increases circulation and lowers the probability and severity of breast tenderness. To do this, simply place your hands on your breasts and with fingers spread, squeeze, and release to gently massage. If breast tenderness is lowering the quality of your life it is important to see a doctor, who will be able to provide you with treatment. Click for more information about breast tenderness treatments.
- Medline Plus. (2014). Premenstrual breast changes. Retrieved November 23, 2015, from https://www.nlm.nih.gov/medlineplus/ency/article/003153.htm
- Dolgen, E. (2014, August 20). You Can't Touch That! Tender Breasts during Perimenopause and Menopause. Huffington Post. Retrieved November 23, 2015 from http://www.huffingtonpost.com/ellen-sarver-dolgen/you-cant-touch-that-tender-breasts-during-perimenopause-and-menopause_b_5624811.html