Crippling cramps, aching breasts, fatigue, mood swings… If you’re one of the 20% of women whose PMS symptoms stand in the way of daily life, you’ve likely been told that this is a normal part of being a woman. While PMS is certainly common, anything that takes a toll on your everyday life is neither normal nor nothing to worry about. In fact, researchers are currently investigating a link between PMS and early menopause! This will hopefully shed more light on the mechanisms behind both issues, and provide insight into how to treat PMS. While we don’t know the exact cause, PMS symptoms seem to be related to stress, diet and lifestyle, hormone imbalances, and the HPA axis. Even though there is still more to learn about PMS, there are ways to improve symptoms. In particular, sore breasts before a period can be effectively treated with home remedies and diet changes.
How hormone changes during the menstrual cycle affect the breasts
Breast pain is a very common PMS symptom, and when it occurs specifically before a period, it is known as cyclic mastalgia. This type of breast pain usually occurs when both estrogen and progesterone are elevated. This takes place partway through the luteal phase, the second half of the menstrual cycle. In this phase, the body is preparing for potential pregnancy. Estrogen stimulates the milk ducts to enlarge while progesterone signals the milk glands to swell. These factors can leave breasts feeling tender, heavy, or achy, but this discomfort can usually be managed at home.
Home remedies for reducing breast soreness before your period
- Alter diet. Did you know that adipose (fat) tissue is a part of the endocrine system [1]? Adipose tissue can produce estrogen. Exercising, weight loss, and decreased fatty food consumption all help lower estrogen levels and can therefore ease hormone-related breast pain.
- Avoid caffeine. According to the University of Michigan, some women find that avoiding caffeine helps with their breast symptoms. The bad news? It may take more than six months to notice an improvement in breast pain after making this particular change.
- Warm or cold compress. It may be helpful to try both options to see which is most helpful for you.
- Wear a non-restrictive bra. Your breasts’ best friend during the luteal phase will be a bra that is comfortable, fits well, is supportive, and is free from underwire to help that extra fluid drain away from your breasts once hormone levels decrease.
- NSAID pain relievers. Over-the-counter pain medication like ibuprofen can help to relieve persistent discomfort.
- Consider supplements. The University of Michigan suggests several supplements that are associated with breast pain reduction. They include flaxseed, evening primrose oil, Vitamin E, and Vitamin B6. Flaxseed and evening primrose oil both contain polyunsaturated fatty acids, which are thought to interact with estrogen and have an anti-inflammatory effect [2]. In a previous article, we also covered the potential benefits of Magnesium and Calcium in helping PMS symptoms overall.
Are sore breasts before a period concerning, and when should you call the doctor?
Premenstrual breast pain is actually a sign that the body is working as it should. Each month, the body is simply preparing for a potential pregnancy, and its ultimate (post-delivery) result: a hungry baby! If after trying these home remedies the discomfort is still enough to interfere with sleep or daily activities, it may be time to consult a doctor. Similarly, if your breast pain does not seem to follow a pattern related to your menstrual cycle or if symptoms only appear in one breast, the cause is likely not hormonal and instead due to something else, such as a cyst or an infection (and therefore worth a trip to your doctor).
On the bright side, sore breasts before your period are not a red-flag for breast cancer. According to the National Breast Cancer Foundation, concerning signs for breast cancer include new lumps, changes to skin texture or appearance, changes to the size and shape of breasts (especially if this occurs on only one side), and any unexplained nipple discharge. If any of these signs appear, be sure to make an appointment with a medical provider as soon as possible.
The bottom line
The female body has a beautifully complex, constantly changing biochemical makeup. Yes, this incredible system sometimes has unpleasant symptoms. Fortunately, learning to chart your cycle and understand when different hormones are elevated can help you to predict and stay on top of your own unique set of monthly symptoms.
References:
[1] Mair KM, Gaw R, MacLean MR. Obesity, estrogens and adipose tissue dysfunction – implications for pulmonary arterial hypertension. Pulm Circ. 2020 Sep 18;10(3):2045894020952019. doi: 10.1177/2045894020952023. PMID: 32999709; PMCID: PMC7506791. [2] Das, U N. “Estrogen, statins, and polyunsaturated fatty acids: similarities in their actions and benefits-is there a common link?.” Nutrition (Burbank, Los Angeles County, Calif.) vol. 18,2 (2002): 178-88. doi:10.1016/s0899-9007(01)00719-5Additional Reading:
“Why do I get pre-period bloat?” and other PMS questions, answered: A Natural Womanhood PMS FAQ
