Man boobs, often referred to as moobs, are enlarged breasts in boys and men caused due to a condition called gynecomastia. It is a fairly common condition that causes boys’ and mens’ breasts to swell and become larger than normal. Traditionally, moobs or man boobs have been associated with obesity. Overweight and obese people are more likely to have this condition, but slender men can have them too. It is most common in teenage boys and older men. In recent times, man boobs are being considered as a part of what is popularly referred to as dad bod. However, neither man boobs nor dad bods are healthy.

 

What is Gynecomastia?

Gynecomastia, also spelled as gynecomastia, is a condition wherein the glandular tissue in male breasts grows excessively, thereby developing larger breasts than what men should have. It is the excessive tissue that adds to the bulk and also the enlarged shape. It should be noted that the excessive growth of the tissue is not as simple as a case of excess fat. Men who have excess fat in their chest will have man boobs too. But the tissue growth is fuelled largely by a reduction in the secretion of testosterone and an increase in the secretion of estrogen.

In simpler words, gynecomastia is a condition caused by swollen breast tissue in males, which is triggered by hormone imbalances. Pseudogynecomastia is another condition that has similar symptoms as that of gynecomastia. Men who have larger breasts due to excessive fat and not due to the swelling of the breast tissue are dealing with pseudogynecomastia. I will go over how to determine if you have Gynecomastia or chest fat later on in this article. For more details on the Gynecomastia, i’ve written the guide How to Get Rid of Man Boobs: The Ultimate Guide!

 

Ways to get rid of Puffy Nipples:

Diet

1) Low Sugar Diet

2) Reduce saturated fat intake

3) Estrogen decreasing foods

  • (below) cruciferous vegetables, such as broccoli, cabbage, cauliflower, and kale.

4) More testosterone rich foods:

    • Low Fat Yogurt with Berries and Macademia
    • Steamed Egg Yolks with Kale
    • Thai Chilli Tuna Salad with Tomato and Olives

Herbal Supplements:

5) Fenugreek/Methi Seeds/Tablets

6) Ginger root juice:

7) Turmeric: Authentic turmeric. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

Exercise

Gain muscle to stretch out the fat or tissue so it looks less prominent

8) Pushups: 5 reps of 20 a day

9) Bicep Curls

10) Pullups

12) Estrogen Blockers

13) Testosterone Boosters

Surgery

14) Liposuction

This surgery is used to remove breast fat, but not breast gland tissue. Liposuction requires a recovery time of up to six weeks.

15) Mastectomy

This surgery removes your breast gland tissue. Small incisions are typically used. It takes about four weeks to recover.

16) Non-invasive fat removal

These treatments help get rid of excess fat cells through a topical procedure. Nonsurgical treatments may work by freezing fat cells, or by using radiofrequency technology or lasers. Recovery time varies, but usually, it lasts only a few days.

17) Tissue Excision

This technique is used to remove glandular breast tissue or excess skin in order to correct more severe cases of gynecomastia. It’s also needed if your areola will be reduced or if your nipple will be repositioned. Recovery may take up to three weeks.

18) Surgery to Get Rid of Man Boobs

Surgically removing swollen gland tissues in the breast is one option but it is the riskiest choice. There can be several complications. Surgery is an expensive procedure. Many men require more than one surgery. The cost can easily escalate to ten thousand dollars or more. Not everyone is in perfect health to qualify for surgery. Surgically removing the tissues does not get rid of excess fat. Surgery has side effects, from immediate complications to long term implications. It is also possible that benign tissue will turn malignant if a surgery is attempted and is unsuccessful. 

19) Natural Solutions for Man Boobs

There are many natural remedies for gynecomastia. They are safer, inexpensive and effective. Some natural remedies are very convenient and others require a bit of effort. How to get rid of man boobs naturally includes exercises, compression shirts, treatment creams or pills, home remedies, hormone therapy and changes to diet & lifestyle.

Whether it is gynecomastia or pseudogynecomastia, one must lose weight. There should be a regular workout routine. The objective is to have a body mass index of twenty-five or less. Cardio exercises and weight training are effective at reducing man boobs. There are many specific exercises you should try. The most effective workouts are bench press, chest press, chest fly, pushup, landmine press, chest pass, typewriter pushup, ring dips, split jacks, burpees, box jump, ball slam, goblet squat, rowing, spider plank, skull crusher and triceps pushdown.

There are medicines that can restore the balance of testosterone and estrogen. Hormone therapy is quite effective but stay away from steroids. Review your lifestyle and diet. You should prioritize your microbiome health. Focus more on micronutrients than macronutrients. Micronutrients are the essential nutrients that the body cannot produce. Avoid processed foods. Exclude white bread and pasta, all forms of flour and alcohol from your diet. Even beer, which is a moderate alcoholic beverage, is a trigger. Beer has a direct effect on estrogen production. You will not only struggle to get rid of man boobs but also develop a beer belly if you do not ease up.

Ensure eight hours of sleep. Avoid foods that are rich in phytoestrogens. These are natural estrogens found in a few foods such as soybeans, soymilk and tofu, inorganic meats and their derivatives, dairy and vegetables & fruits contaminated with pesticides. Do not use bottles or other materials that contain bisphenol-A or BPA. It tends to reduce the testosterone production in men and can affect fertility. Be careful when you choose grooming products, including perfumes or deodorants and aftershave. Many grooming essentials including soaps, sunscreens, gels, shampoos, and conditioners contain phthalates that can cause hormone imbalance.

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