How to Get Rid of Gynecomastia

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  • If you have a mild case of gynecomastia, exercise may help reduce some of the swollen appearance. However, one mistake many men make is that they tend to focus on burning fat instead of building muscle
  • Making certain food choices may help reduce the size of your breasts and control your overall body weight. Ideally, focus on consuming low-calorie, nutrient-rich foods such as low-fructose fruits, vegetables and lean sources of protein

Having gynecomastia can greatly impact a man's self-esteem and cause problems in his social life. The good news is there are ways to deal with this problem effectively, so you don't have to suffer the stigma of having feminine breasts.

Use Compression Shirts

This is probably the least expensive gynecomastia treatment available, but its effects are temporary. As the name implies, a compression shirt works by compressing your chest and hiding breast enlargement. One of these shirts can run for $50 apiece, making them an ideal option for men who want to do something to minimize gynecomastia's appearance.

Gynecomastia compression shirts also have no side effects but, again, they are not a long-term solution. You may also feel uneasy the first few times you use them. Nevertheless, this is an ideal option if you only need to mask your condition for a brief period of time.

Try These Gynecomastia Exercises

If you have a mild case of gynecomastia, exercise may help reduce some of the swollen appearance. However, one mistake many men make is that they tend to focus on burning fat instead of building muscle.1 Doing this may only make gynecomastia more pronounced. Some of the best gynecomastia exercises include:2

  • High-intensity interval training (HIIT): These are short, intense exercises that are alternated with periods of low-intensity exercises. HIIT allows you to burn more calories, even after you're done working out, and keeps your metabolism elevated.
  • Pushups: These work to keep the muscles in the upper chest tight, while keeping your blood moving. Once you've mastered regular pushups, try working against some resistance: Ask a spotter to put a 10-pound weighted plate between your shoulder blades.
  • Dumbbell incline press: This type of exercise works your upper chest in order to "lift" your chest fat, giving it an elevated, less saggy look.
  • Seated row: This exercise targets your pectoral muscles to strengthen your chest. The rowing action gives your chest a toned, less saggy look.

Moderate Your Diet

Making certain food choices may help reduce the size of your breasts and control your overall body weight. Ideally, focus on consuming low-calorie, nutrient-rich foods such as low-fructose fruits, vegetables and lean sources of protein. Avoid foods that promote inflammation and instead switch to anti-inflammatory foods like fatty fish, leafy greens, berries and citrus fruits and sweet potatoes.3

You should also consume foods that help support your body's testosterone production. Increase your zinc and magnesium intake, consume sufficient amounts of healthy fats and boost your intake of branched-chain amino acids.

Should You Try Testosterone Replacement Therapy?

While hormone medications are an option that conventional physicians would recommend, it's best to tread carefully before resorting to this type of therapy. This is because certain hormone medications, especially if used incorrectly, can actually lead to gynecomastia.

Testosterone hormone therapy is one of the most popular options when it comes to hormone therapy, but do take note that while it may provide some benefits, it doesn't come without side effects. For example, studies suggest that men aged 65 years and older had twice the risk of getting a heart attack within the first three months’ use, even if they had no cardiovascular problem prior to starting the therapy.4

What's more, once you start taking testosterone, your body then stops producing it on its own — meaning getting off the therapy may be difficult, prompting you to take it indefinitely.5 Therefore, before resorting to testosterone therapy, make sure to try the other natural strategies to boost testosterone production first, which may then help address or prevent gynecomastia.

Other Ways to Curb Gynecomastia

Since there are many factors that can affect how gynecomastia manifests in your body, it's best to address the potential culprits that may trigger this condition, such as:6

  • Check your medications. The conventional drugs that you may be using to treat other conditions may be causing this condition. If possible, try eliminating them from your routine and see if your condition improves.
  • Do not use steroids. Using anabolic steroids can actually produce gynecomastia because the hormones that build muscles actually cause the male breast tissue glands to proliferate. Apart from gynecomastia, steroid abuse can cause other irreversible health problems, so take heed.
  • Avoid using herbicides and pesticides in your garden. These can disrupt your hormones and lead to gynecomastia. In addition, avoid consuming conventionally grown produce that make use of these toxic chemicals, and instead opt for certified organic foods.
  • Avoid plastics and canned foods. These contain bisphenol A and phthalates that can contribute to abnormal breast growth. One good practice is to avoid drinking bottled water or using plastic bottles that can leach these chemicals. Opt for glass containers instead.
  • Get enough sleep. This will help promote healthy hormone production.

Gynecomastia Surgery Should Be a Last Resort

If you want to get rid of gynecomastia without any invasive procedure, the strategies above should be sufficient to help reduce the obvious feminization of your breasts. But should they fail to work, or if the condition is really causing discomfort, then talk to your physician if surgery may be recommended for you.

Just take note that gynecomastia surgery may not be applicable for everyone, and that there are certain precautions and potential side effects that you should be on the lookout for. Exhaust all your non-invasive options first before resorting to this remedy.

MORE ABOUT GYNECOMASTIA

Gynecomastia: Introduction

What Is Gynecomastia?

Gynecomastia Symptoms

Gynecomastia Causes

Gynecomastia Types

Gynecomastia Treatment

Gynecomastia Surgery

Gynecomastia Diet

Gynecomastia Prevention

Gynecomastia FAQ



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