It’s not unusual for men to have a little extra puffy nipples. They happen when the breast glands get bigger.
This could be because:
- low levels of testosterone
- steroid use
- gynecomastia(Trusted Source)
- excess fat
You might be able to reduce puffy nipples by changing what you eat and how you work out. This can help you lose weight and build up your chest.
If diet and exercise don’t help, you may need surgery to get the results you want.
Read on to find out how to get the most out of your workouts and what foods you should be eating, among other things.
How To Get Rid of Puffy Nipples
Exercise With A Goal
Doing chest exercises can help you get rid of the puffiness in your pecs. The goal of these exercises is to tighten and tone your pectoral and chest muscles.
Some popular choices are:
- dips, presses from above
- crossed cables that are bent forward
- pushups (regular, suspended, and diamond)
- bodyweight flies
- The cable hangs low.
- Bench presses on an incline, a decline, and with a barbell Incline bench cable flies
You can make your own workout plan with these exercises.
To get the most out of a workout, you should do at least a few different chest exercises.
You can do exercises with less sets and more reps, or the other way around.
For instance, you can do 1 to 3 sets of 8 to 12 reps each or 2 to 6 sets of 1 to 8 reps each.
Once you have a workout plan, try to do one 20-minute chest workout two to three times a week.
As your strength grows, you can gradually increase the number of times and length of time you do it.
Make sure to take a day off every week.
Change up the chest exercises you do so that you work slightly different muscles each time.
Your exercises should be balanced with some kind of cardio that works your whole body, so you can get a full workout.
You can also build up your chest muscles by doing a full-body workout for at least 15 minutes, like rowing or swimming.
If you want to go this way, add some rowing or swimming to your weekly schedule.
Changes In Diet
The main reason for puffy nipples is that fat builds up in the chest. So, a balanced diet with lots of whole foods and nutrients can help a man’s breasts get smaller. To cut the fat, do the following:
- Foods with a lot of fibre, like beans, bran, nuts, and seeds
- More uncooked fruits and veggies
- Less food that’s been processed
- Sugars that aren’t already in the food
- Instead of white meat and pasta, eat whole grains.
- Foods with little salt
- Products with less fat
- Lean proteins like fish and beans
You should also avoid a couple of foods. Some foods can make men more likely to have feminine features, like bigger breasts. One of these foods is meat. Meat has a lot of estradiol in it, which can help people develop secondary sexual characteristics. Milk and other dairy products also have a lot of estrogen in them, which can also be a factor.
Also, don’t eat a lot of soy products or canned and processed foods, as these have phytogens that can make men’s breasts grow. Here are a few things that have a lot of phytogens in them:
- Flax seeds
- Phytoestrogens are found in a lot of fruits, like strawberries and peaches.
- Dried fruit
- Nuts (like pistachios, peanuts, and walnuts)
- The drink red wine
- Beans and sprouts
- Multigrain bread
Balanced hormones depend a lot on what you eat. So, keeping an eye on what you eat and making the changes you need to can get your hormones back to normal.
Herbal Supplements
Herbal supplements might also help reduce puffy nipples. Some of them may work by making more testosterone in the body.
Among these are:
- tribulus terrestris
- fenugreek
- ginger
- ashwagandha
Even though there is some evidence that these herbs can help men with problems like erectile dysfunction get more testosterone, more research is needed. So far, there have been no scientific studies that show a link between herbal supplements and less puffiness in the nose.
There are anecdotal reports that these herbs might help treat puffy nipples:
- Turmeric
- Dandelion
- Milk Thistle
- Passionflower
- Red Clover
- Devil’s Claw.
Some supplements can have bad side effects or interact in dangerous ways with over-the-counter and prescription drugs. Your doctor can talk to you about your own risks and give you advice on how to use.
It is important to buy supplements from a reputable company. Your doctor might also be able to suggest a certain brand or item. You should always do what the label says about how much to take.
Even though research shows that supplements might be good for your health, the FDA doesn’t check the purity or quality of supplements. Before you start taking supplements, you should talk to your doctor.
Surgical Procedures
Talk to your doctor if diet and exercise aren’t giving you the results you want. They might be able to change your current treatment plan so that it works better for you. They can also talk to you about your surgery options.
Some of the most common ways to treat gynecomastia are listed below.
They can also be used to treat puffy nipples that are caused by other problems.
- Liposuction: During this surgery, fat is taken out of the breasts, but not gland tissue. Liposuction can take up to six weeks to heal from.
- Mastectomy:. During this surgery, your breast gland tissue is taken out. Most of the time, small cuts are made. To get better, it takes about four weeks.
- Loss of fat without surgery: Through a topical process, these treatments help get rid of extra fat cells. Fat cells can be frozen, or radiofrequency technology or lasers can be used to get rid of fat without surgery. The time it takes to get better varies, but it usually only takes a few days.
- Tissue excision: This method is used to get rid of glandular breast tissue or extra skin in cases of gynecomastia that are more severe. It is also needed if your areola is going to be smaller or if your nipple is going to be moved. It could take up to three weeks to get better.
Some insurance plans may pay for the costs of surgery.
If your doctor can show that having puffy nipples or an underlying condition that causes them is bad for your health, your insurance company may be more likely to pay for the costs.
Talk To Your Physician.
Talk to your doctor if you don’t like the way your chest look. Your doctor can help you figure out what’s wrong and make a treatment plan that fits your needs.
Some people may be able to get rid of puffy nipples by doing specific exercises and making changes to their diet.
If you want to look into supplements as a way to treat your condition, you should also talk to your doctor. They can talk to you about how likely side effects and drug interactions are for you.
No matter what you choose, you should know that results may take time. If you want to get better, you’ll have to stick with your treatment. Surgery is the only kind of treatment that might work right away.
Conclusion
Both men and women go through breast changes.
Even though it can be embarrassing or uncomfortable to talk about breast problems, people can talk to their doctor about any worrying symptoms they may be having.
People who have pain or inflammation in their nipples can get rid of these symptoms by changing what they eat and how they live. Some exercises, like running, can cause friction that can lead to chafing in the nipples.
Researchers have found that having too much body fat, which can happen when you eat badly and don’t exercise, makes estrogen levels rise. If a man has a lot of estrogen in his body, his breast tissue may grow in a way that isn’t normal. This is called gynecomastia.
People can talk to a doctor or nurse about their symptoms and how they would like to be treated.
