Experiencing sore boobs? Your body could be telling you something
In 2024, we all know how important it is to regularly check our breasts. From looking for lumps, bumps, and cysts - basically just keeping an eye out for any changes - it's been instilled into us to take good care of our boobies. But, because we like to get a good old feel whenever we can (whether it's in the shower or bath, or when getting dressed), it means we know our body pretty well. So when we do notice anything out of the ordinary, for example, sore boobs, our first reaction is to freak out a little (see: a lot), and jump to the most extreme conclusions.
But before you consult Dr Google with questions like 'why are my boobs sore?', or 'why have my boobs grown when I'm not pregnant?', and subsequently find yourself down a forum rabbit hole, note that usually, there is no cause for concern. Rather, there's often a perfectly logical explanation behind your boob symptoms (including that our hormones are simply changing all the time!).
So, to give you an idea of what exactly it is your breasts might be trying to tell you about your health, and when you could benefit from a trip to the doctor (to rule anything out or get on top of things), here's some expert advice from Dr Alka Patel, GP and Founder of Lifestyle First.
We also got the lowdown from Dr Fiona MacRae from the Marion Gluck Clinic, who told us that "there are many causes of sore boobs." While some of these are "cyclical and of hormonal origin, or are related to the use of oral contraception medication," she warned that "others are not and include mastitis or breast abscess."
Want to know what's getting on your tits? We've got you covered.
1. You're about to start your period
It's common knowledge that our boobs change throughout our menstrual cycle, but in the days before our period, they tend to get really swollen and sore.
Dr MacRae explains: "Hormonal causes of sore boobs are usually related to excess oestrogen compared with progesterone. Before a period the progesterone naturally declines, and this may result in the imbalance between these hormones that is responsible for PMT symptoms including sore boobs."
In some women this continues whilst their TOTM is actually happening – which can be a pain in the butt (or boob, technically speaking), but it's also totally normal and not usually a cause for concern.
Dr Patel notes: "Keeping a diary can be a helpful way to see if there's a cyclical pattern emerging, and if there's pain in both your breasts rather than one, there's less likely to be a worrying cause."
2. You're pregnant
Seeing as your boobs give you a heads up when you're definitely not pregnant, it's only fair they let you know when you are. At the start of your pregnancy, your sore boobs are likely to feel like an extreme version of the feeling you get pre-period. However, as the months go by, your actual cup size and the size of your areolas (the fancy word for the bit that surrounds the nipple) will also begin to grow.
Dr MacNae notes that "the surge of the hormones oestrogen, progesterone and prolactin boost blood flow and cause swelling of glandular tissue that may present as painful breasts" during pregnancy.
Dr Patel also adds that you might experience other breast symptoms including prominent blue veins over your breasts and bumps on your areolas. "Your Montgomery's tubercles (glands on the nipple), that produce oils, are also more prominent," she adds.
3. You might have PCOS
Polycystic ovary syndrome has many noticeable symptoms, including irregular periods, excess facial or body hair, oily skin and acne, and weight gain – but if you don't already know that you have it, your breasts might be trying to tell you to look into it.
"PCOS is a condition associated with impaired ovulation," Dr MacNae says. "This leads to lack of natural progesterone production. The result is unopposed oestrogen action on breast tissue which causes swelling and tenderness."
Women with PCOS are at increased risk of water retention and breast soreness, so if that sounds like you and other solutions haven't worked, it's worth getting checked out just in case.
4. You need a new bra…
Your sore boobs literally might be as simple as your bra not fitting you anymore. Seriously, Dr MacNae states that those unexplained neck pain and headaches could be "due to pressure on your trapezius muscle" (runs from your neck to the middle of your back) because "your bra size is too large and not providing adequate support."
In this instance, it's recommended to arrange a proper fitting at a lingerie shop and choose a style that's practical and supportive. While your bra might be super pretty, is it giving your boobs the right provision?
"Breasts, especially when tender, need to be supported effectively," the doctor adds. "It is worth being measured properly for a bra to ensure maximum comfort. A wrong size bra may not only fail to support but may also dig into the chest wall causing additional discomfort."
As well as preventing aches and pains, a decent-fitting bra can even improve your posture and silhouette to boot. Or, if you don't require much support, you can always set them free and go without...
5. ...or you need to wash it
We all hate to admit it, but unlike our panties, we can sometimes neglect our bras. Slipping into the same bra for weeks on end means sweat and bacteria collect in the fabric, which can cause fungal infections (nice) and lead to that itchy, irritated skin you might be experiencing.
Dr MacNae explains: "Intertrigo occurs when moisture (sweat) and friction (poorly fitting bra) cause redness and soreness under the breast. This can make the wearing of a bra uncomfortable - especially an underwired one." She adds this can be particularly common in women with larger breasts or due to excessive sweating.
In addition to the redness and boob pain, another telltale (and more unpleasant) sign that the problem might be your dirty bra is if there's a strong smell to the area. Dr Patel says that, in this case, "you might have an overlying bacterial infection called Pseudomonas so make sure you see your GP."
Bottom line? Wash your bra more often and your boobs will thank you (general guidance seems to be every two to three wears).
6. You're losing weight
When you're losing (or gaining) weight, your boobs are often the first area to respond. This is because they're made up of a combination of breast tissue and fat tissue, and the higher or lower your personal ratio of the latter, the faster they'll shrink or grow.
Mostly, this is normal (as are any stretch marks you develop during this process), but watch out for unexplained weight loss with new breast symptoms, warns the doctor. "This could indicate a more serious underlying issue, such as cancer." So don't delay in seeing your GP.
7. You're eating too much salt
We all know that a salt-heavy diet can have multiple negative effects on the body, from affecting our skin, heart health, increasing blood pressure, and causing bloating due to water retention. In terms of the latter, bloating is not just limited to your tummy, and comfort-eating salty foods can make your breast symptoms even worse.
For those of you who are over-indulging in processed foods high in salt, it might be time to rethink your food choices. Instead of the chip and dip, switch to carrots, celery, or cucumber. Essentially, choosing fresh, whole foods instead should help you see a fairly fast improvement.
In fact, "eating fresh, whole foods may help breast pain generally," explains the expert, pointing to a study of 21 patients with severe, persistent cyclical breast soreness and pain for over five years.
Dr Patel explains: "The women were split into two groups. One group received general dietary advice, and another was taught how to lower the fat content of their food and increase complex carbohydrate intake. After six months there was a reduction in the severity of breast tenderness and swelling in the low fat-high carb group." While she did note that the "study was small," the "differences were significant."
8. You're overdoing it at the gym
It almost seems contradictory to say that exercise can cause (or contribute) to your health problems. However, there is such a thing as overdoing it at the gym, especially when it comes to your boobs. Not wearing an adequate sports bra and working out too much are two really common causes of breast pain.
"Breasts are made up of fat, collagen and glandular tissue held with Coopers ligaments which connect the breast tissue to your surrounding chest muscles," explains the doctor. "It's these ligaments that can get stretched and strained during exercise." To prevent unnecessary pain, be sure to strap your boobs up securely, and don't be afraid to take a break, especially during a really high-impact workout. For example, switching from HIIT to yoga one day a week can really help.
9. You're drinking too much coffee
Sorry to rain on another of your delicious, vanilla iced latte parades, but a small-scale study by Duke University in California concluded that 61% of women who cut out caffeine had reduced pain in their boobs. Plus, previous research agrees that for an estimated 25% of women, it can stop it altogether. But, as we said, this research was only small, involving just 147 participants.
The science behind it? Caffeine causes the blood vessels in your boobs to dilate, leading to that swollen, heavy feeling. So, if you suffer from regular breast pain and can bear to switch to decaf, it might be worth making that sacrifice.
10. You're deficient in iron
This connection comes from the fact that iron is essential for your thyroid, a butterfly-shaped gland in your neck that produces hormones which control the growth and metabolism of your body.
In 2004, researchers found that adding iodine supplements to a woman's diet significantly reduced breast pain in half of their participants – although whilst supplements may help your boobs throb a little less, you should still seek advice if you have any concerns about the health of your thyroid, as you may need medication or further investigation into the causes.
11. You need to see a doctor
This might not be the easiest reason on the list, and the younger you are, the less likely it is, but breast cancer is sadly still a very real possibility for every woman. It's also the most common form of cancer in women in the UK, according to Breast Cancer UK.
So it goes without saying: if you find any of the common known symptoms, including a lump in your breast or armpit, changes in the shape or size of your breasts, dimpling of the skin etc., you must speak to your GP immediately. It could well be nothing, but if it is, early diagnosis and treatment could save your life.
For more information on checking your breasts, visit CoppaFeel!, or for support with breast cancer or questions about the condition, call Breast Cancer Now on 0808 800 6000, (Monday to Friday, 9am to 4pm, and Saturday, 9am to 1pm).
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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