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
Good things come in threes:
I want to hear from you!
First, do you have breast tenderness?
Second, do you experience other PMS symptoms?
Third, everyone you know is hormonal – spread a little good period karma and share this article on social 😉
Is Your Period Healthy?
How do you know if your hormones are healthy? The answer is in your 5th vital sign – your period.
The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future.
Wow! So I had painful brests in high school but my periods get so much more balanced after that. Lately the Panini’s back and I’m having an issue with low proestrone. I thought I ate really healthy but I guess it’s time to gear my diet more to balancing these hormones. Thank you for being a wealth of knowledge on all things period & hormonal.
I can relate to breast tenderness. MY last period I suffered so I took charge. Read more about pms amd taliked to my ND. She recommended castor oil packs and I also read about seed cycling. I’m coming into my next period aND no breast tenderness..amazing. I also know I have to keep am eye out for all the pms symptoms that may seek up on me. The body is amazing and I find hormones are a little like a moving target. ..always tweaking ?
I don’t get breast tenderness and have cut dairy and caffeine but still get mood swings and fatigue during menses!
several months ago my breast tenderness became so severe that I knew I had to make a change. I began reading Woman Code and educating myself on natural remedies..I have experienced significant improvement! It was difficult but I was able to cut back and then eliminate coffee, adjust my diet and begin making wiser food choices. Now Everyday is a journey to further discovery and good changes.
Thank you Alisa!
I am so thrilled for you, Monica!!!
: ) ALisa
I haven’t gotten my period for almost 10 days and I am experiencing really sore and tender breasts. I have noticed they have increased a cup size and I’m feeling really bloated and inflamed around the tummy as well and constantly anxious as to why I am experiencing these symptoms. Is there anything you suggest?
Hi Alisa,
I LOVE your books! In addition to wild PMDD, I’m currently suffering from fibrocystic breasts and just slightly enlarged, very painful lymphnodes in the neck, chest and under the arms. Could the painful nodes also be a result of excess estrogen? Any advice to very quickly flush this estrogen from my body? I’m already following your protocol (though I just started a few weeks ago). Thank you so much…the doctors say that the nodes don’t flag as anything suspicious…but they are making me very nervous none the less.
-Jacqueline
I’m doing everything right…the right FLO diet, exercise, supplements, no caffeine etc. I just have THE most painful and swollen breasts right around the time of ovulation all the way up to my period. They are so swollen and sore I wince every time they are touched.
My period is still bright red and healthy looking and I don’t have any other pms symptoms. I’ve started taking Vitamin E and primrose oil but have only been on these for a week.
SOS!
PLEASE HELP!
Hi Millie,
Great to hear you have started the evening primrose oil – this can help a lot! I don’t know how long ago you started eating in the FLO, so perhaps it will just take a little time. Another thing to look into is doing a gentle cleanse: https://www.floliving.com/why-you-need-to-do-a-hormonal-detox/
When your breasts are not sore, try doing some lymphatic draining activities like rebounding. Make sure you are checking for irregular lumps in your breasts as well – very important.
XO, Christina- FLO Coach