Breast tenderness is pretty common health condition. Many women suffer from regular breast tenderness. There are a few things you can do to relive the breast tenderness, breast swelling and breasts’ discomfort.
Wear the right bra with good support.
The most effective way to control monthly breast tenderness is to wear a comfortable bra that provides good support – correct size plus comfortable style. Doctors usually recommend that women wear a support bra rather than an underwire bra when their breasts are most tender. You may even want to wear the bra while you sleep. The bra should cup the breasts firmly, without binding or biting.
Make sure to wear correct bra size with good bra support. Not wearing a bra can make breast tenderness worse, regardless of breast size. This is especially important during exercise. Bra support could help to make breasts feel contained, helping to minimize soreness.
Try some cold comfort.
You can take the same approach for tender breasts that you would for a sore back or a pulled shoulder muscle. Fill a plastic bag with ice cubes and wrap a towel around it. Then apply it to your tender areas for ten to fifteen minutes at a time. (You can also use commercial cold packs or the re-freezable packs that come with coolers). This will slow the flow of fluids to the breasts, which will help reduce the swelling.
Add more fiber to your diet.
Research has shown that eating foods high in dietary fiber, like fruits, vegetables, whole grains, and legumes, can help lower the amount of estrogen circulating in the bloodstream. For many women, this can help control monthly breast tenderness.
Reduce salt use.
Too much salt and sodium are known as breast tenderness provokers.
When you get a lot of salt in your diet the body begins retaining fluids, causing breast tenderness and swelling. Eating less salt just during premenstrual period can reduce breast tenderness and swelling. Try to eliminate high salt and sodium foods from your diet at least a week before your cycle begins.
Be active and do regular exercises.
Try to be active as much as possible. Physical exercises are strongly recommended – sometimes just getting outside and moving around can help to relieve breast tenderness. Regular physical exercises can reduce the amount of fluids in the body which can be very helpful for easing breast tenderness. Making exercise a regular part of your daily regimen, can help to relieve many symptoms of PMS including breast tenderness.
Even regular 30-60 minutes physical activities (walking, biking, swimming, etc.) can dramatically reduce breast tenderness, especially if exercises were done in the week before expected period.
Trim fat from your diet.
A diet that’s high in fat isn’t only bad for your heart – it can also increase breast tenderness. Eating big quantity of fat can interfere with the production of chemicals in the body that are responsible for reducing breast tenderness. In addition, dietary fat has a way of turning into body fat, and fatty tissue has been shown to interfere with the body’s ability to regulate estrange. It is recommended to get no more than 20-25% of your total daily calories from fat. The best way to reduce fat in your diet is to cut back on the worst offenders – high-fat foods such as mayonnaise, red meats, margarine, butter, ice cream, and cheeses.
If coffee is your favorite eye-opener it may not be doing your breasts any good. There’s little scientific evidence that drinking coffee increases monthly breast tenderness and pain, but many women have found that when they cut back on caffeine, the pain gets better. Many women complain that caffeine can make breast tenderness worse. In fact, caffeine generally contributes to breast lumpiness at any time of the month. It is especially recommended to avoid caffeine all month round if you have lumpy breasts, and for the week leading up to your period if you only have breast pain.
Move excess fluid from the body.
It is important to drink lots of water to help remove the excess fluid from your body. And it is also helpful to use natural diuretic to help the body flush excess water out.
Use herbal tea.
As a substitute for coffee, you may want to try some uva ursi tea. Available in health food stores, this tea is a mild diuretic that can help ease breast pain by removing excess fluids from the body. In general any tea with diuretic effect can be useful for breast tenderness.
Reduce sugar use.
It is not confirmed scientifically, but for some women sugar contributes to breast tenderness during premenstrual period.
If you are pregnant, follow recommendations:
Make sure your partner is aware of the situation and proceeds with caution during lovemaking — and even hugging. Let him know what’s okay to touch, and how.
Invest in a good bra now to prevent stretching and sagging later on.
Wear a cotton sports bra to bed if your breasts are uncomfortable while sleeping.
Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.