Natural ways to ease breast pain
2
Half of all women who suffer from PMS experience pre-menstrual breast pain. If you’re one of them, you may benefit from Jennifer McLennan’s tips to ease breast pain.
- Health hub/
- Women's health/
- Natural ways to ease breast pain
Pre-menstrual breast pain, also known as mastalgia, is experienced in half of women who suffer from PMS. Breast tissue can become sensitive to hormonal changes in the second half (luteal phase) of the menstrual cycle, when the hormones oestrogen and progesterone promote cell growth in breast tissue, increase blood supply and encourage fluid retention.
All women are different; however, symptoms can include pain, swelling, lumps and tenderness in the breast tissue, the nipple, and into the underarm, for as long as fourteen days prior to menstruation.
Natural helpers
Evening primrose oil is naturally high in omega-6 fatty acids and contains a type of omega-6 called gamma linolenic acid (GLA).
Prostaglandins (hormone-like substances that participate in a wide range of body functions) made from essential fatty acids like GLA are less inflammatory than prostaglandins made from some other types of fatty acids.
Women should take 3000-4000 mg of evening primrose oil each day of the menstrual cycle for two to three months to notice the full effects.
Omega-3 fatty acids in the form of fish oil, flaxseeds, and pumpkin may also help to produce more of the less inflammatory prostaglandins.
High oestrogen levels may contribute to cyclical breast pain. Here are some ways to naturally reduce oestrogen and improve progesterone levels:
- Consume adequate amounts of fibre in the diet. In the gastro-intestinal tract, fibre binds up oestrogen, helping to eliminate it.
- Phyto-oestrogens from soy, tempeh and tofu may compete with oestrogen in the body.
- Linseeds sprinkled onto cereal or ground up have been shown to help normalise oestrogen and progesterone levels. - The herb vitex has traditionally been used to regulate the menstrual cycle. Take 2-3 grams per day for 2-3 months to notice the full effects.
- Engage in regular exercise, as it helps to clear oestrogen from the body.
Lifestyle suggestions
A well-supported bra can make the world of difference. Make sure you get fitted properly, and when your bra starts to show signs of strain, it’s time for it to go!
Eliminate or reduce coffee as it has been linked to breast pain.
Finally, it is always best to get any suspicious lumps or growths checked out by your healthcare professional. Regular monthly self-breast exams are a good way to get to know your breasts so you can detect any changes.
References available on request
We accept
