Do you experience sore, tender, painful breasts during your pre-menstrual phase? This is one of the most common PMS symptoms and it can be very uncomfortable. In fact, the creator of the period panties Thinx, Miki Agrawal, recently shared that she too experiences this PMS issue. If the discomfort and pain you experience is cyclical and has become an indicator that your period is coming any day soon, then it is caused by your hormonal shifts (it’s also called cyclical mastalgia). Breast pain and tenderness is usually rooted in excess estrogen or estrogen dominance. A surge of estrogen at a higher level than is healthy produces the swelling and soreness. Inflammation in the body caused by inflammatory foods (like dairy) has a negative impact on your estrogen receptors, making them more sensitive to excess estrogen and increasing the likelihood you’ll experience breast tenderness. The glands in your breast swell before your period (this is why you may have noticed your breasts look bigger when you’re expecting your period) and they trap fluid in the breasts. Breast soreness is basically like menstrual cramps, but in your breasts, instead of your uterus! Breast pain is “normal” in that many women do experience this, however having breast soreness every cycle suggests your body is estrogen dominant. The BioCycle study concluded that women who experience premenstrual symptoms like breast tenderness (and have estrogen excess) are at a higher risk of serious health issues in later life, like heart disease and cancer.The very good news is that these symptoms have natural remedies and treatments that really work, founded in your diet and specific supplements. I have helped many women overcome breast tenderness within just a couple of cycles, along with all other PMS symptoms.
The best natural remedies for breast tenderness
- Vitamin E - this vitamin is an antioxidant that reduces inflammation in the breast tissue. It also helps your body to release cytokines, which repair the damaged tissues. You can take vitamin E as a daily supplement, but you can also increase the number of vitamin E-rich foods in your diet, including almonds, sunflower seeds, spinach, chard, kale, avocado, mango, and kiwis.
- Evening Primrose Oil - this essential fatty acid acts as an anti-inflammatory aid by preventing the release of prostaglandins, which cause breast pain and menstrual cramps. Pick a good quality supplement to take every day. If you also experience other PMS symptoms you can also choose from my recommended supplements for treating everything from insomina to mood swings.
- Quit coffee - caffeine (from coffee, black tea, green tea) increases cyst formation in the breasts (as well as the ovaries, creating PCOS). It’s also inflammatory, depletes vitamin reserves, and causes hormonal imbalance. I recommend giving up coffee if you want to move past all PMS symptoms from bloating to anxiety.
- Eat to prevent estrogen excess - you can resolve estrogen dominance with your diet choices. My three-point plan for eliminating excess estrogen includes eating more fiber-rich foods, supporting your microbiome health, and loving your liver with detoxifying foods. The FLO Living protocol is shaped to prevent estrogen excess and treat progesterone deficiency.
Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!
To your FLO,
Alisa
