A guide to cyclical breast pain ✷
Cyclic breast pain or tenderness? ꩜
It’s common & often frustrating symptom many cyclical beings experience in the week leading up to their period.
Otherwise known as cyclic mastalgia, this is a common yet frustrating symptom many cyclical beings experience in the week leading up to their period.
Specifically, it’s characterized by 2 things:
The pain &/or tenderness is generally felt in both breasts
It happens roughly the same time each month, typically starting a week or so before your period, & goes away shortly after your period begins
And while a minor amount of pre-period breast tenderness or pain is considered normal, it can clue us in that there might be something deeper going on: excess estrogen.
Estrogen excess is when you have too much estrogen in your body. It’s typically not caused by your body making too much estrogen. Rather, it’s often caused by 1) poor estrogen detoxification in the liver and/or gut or 2) exposure to exogenous estrogen and endocrine disruptions in food, the environment & personal care products.
Too much estrogen can tip your body into an imbalanced state and can cause breast tissue to swell, leading to tenderness.
With cyclic breast pain, the most important thing we want to do is decrease our estrogen load by reducing our exposure to estrogen & endocrine disruptors, improving our detox pathways, & nutritional considerations.
Implementing some of the simple shifts below can make a huge difference in just a couple cycles —
Reduce exposure to estrogen & endocrine disruptors! Eat organic when possible (this is especially important for animal products), avoid plastic use (especially in water bottles & food packaging), & switch to clean beauty products & cleaning supplies.
Support your detox pathways! Estrogen is eliminated through the liver, so supporting the liver can make a huge difference. Eating more leafy greens, berries & beets, focusing on good quality fats, regular castor oil packs & incorporating hepatic herbs (see below) all help.
Reduce overall inflammation. Nourish yourself with lots of greens, berries, good quality fats & enough protein, cut back on sugar & processed foods, incorporate ginger & turmeric & mostly importantly tend to your sleep & stress response!
Cut down on coffee & alcohol. Yikes, I know. But it makes a major difference. Caffeine can cause hormone & nervous system dysregulation, & especially when consumed on an empty stomach can throw off our blood sugar & cortisol levels. Try green tea instead (it has added benefits for our hormones). Alcohol increases estrogen & therefore can have a direct effect on cyclic breast pain!
In the moment relief —
For in the moment relief, we want to relieve congestion in the breasts & soothe tender tissue.
Heat helps increase circulation & calm pain. A simple heating pad or warm bath can do wonders.
Warm ginger compress. Simply soak a cloth in strong ginger tea for 5-10 minutes, then lay it over your chest for warming & circulation support.
Gentle breast massage with either calendula or red clover infused oil can promote lymphatic drainage & soothe soreness.
Herbs to consider —
Vitex. Dr. Aviva Romm calls Vitex the most important herb for cyclic mastalgia, especially when it coincides with other PMS symptoms. It can support progesterone production, & has been shown in several studies to be effective for alleviating cyclic breast pain (note: it has several contraindications, so check in with an herbalist before taking it)
Hepatics! Hepatics are herbs that support the liver. A few to consider are dandelion root, burdock root, milk thistle & yellow dock (🔮 Potions to consider: Baba Yaga’s Brew & Wet Soil)
Chamomile! It’s an incredibly gentle, anti-inflammatory & mildly analgesic herb shown in a randomized double-blind trial to be an effective remedy for cyclic breast pain (as well as pms mood swings!)
The heart center —
Our breasts are also related to our grief, joy, and nurturing. As you work with your breast tenderness through lifestyle shifts, practices & herbs, you can also pay attention to your emotional body and what feelings you may be holding onto in your breasts.
Is there stuck grief living there? Does your heart feel open or closed off? Are you able to authentically express your joy? Do you tend to over-give? Do you have trouble accepting nurturing from others?
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If you like this blog, you'll love Cycles.
Cycles is a membership community dedicated to cyclical wellness for your body, spirit, heart, and shadow ꩜
“I absolutely love being part of the Cycles community! The space feels so freeing and open. Every call I've attended has been a joy, and I've enjoyed meeting others who are also on this journey. The whole vibe is refreshingly wholesome, sweet, and magical. I highly recommend this space to anyone wanting to be in a loving community while deepening their understanding of wellness, body literacy, and the wisdom in cyclical living.” Bri
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This post is for educational purposes only and is not medical advice. If you’re experiencing sudden or irregular menstrual concerns, or have any concerns about your reproductive health, it’s best to consult your doctor or a trusted healthcare professional.
