How to get rid of puffy nipples with and without surgery
It’s quite common for men to have puffy nipples. Enlarged breasts cause these.
It could be because:
- Low testosterone levels
- gynecomastia
- steroid use
- Extra fat
By making small changes in your diet and exercise routine, you may be able to reduce puffiness. This will help you reduce body fat and increase your chest strength.
Surgery may be required if diet and exercise fail to produce the desired results.
Continue reading to find out how to optimize your workout and what foods to eat.
Targeted exercise
Chest exercises can reduce puffiness around your pectoral region. These exercises are designed to tone and tighten your chest and pectoral muscles.
These are some of the most popular options:
- Dips
- overhead presses
- bent-forward cable crossovers
- Pushups (regular or suspended)
- Bodyweight flies
- Low cable flies
- You can incline, decline and bench press the barbell.
- Incline bench cable flies
These exercises can be used to create your workout plan. A workout should contain at least one set of chest exercises to get maximum results.
Exercises can be performed with fewer sets but more repetitions or vice versa. You can either do one to three sets with 8-12 repetitions or two to six sets with 1-8 repetitions.
After establishing a routine, aim for a 20-minute chest exercise twice weekly. As you gain strength, you can increase the frequency and length of your chest workouts. Rest at least one day per week.
You can rotate different chest exercises in your plan to work slightly different muscles.
Your exercises should be balanced with cardio to get a complete workout.
A full-body exercise such as swimming or rowing for 15 minutes can help to build your chest muscles. This can be done by adding a few swim or rowing sessions to your weekly routine.
Dietary modifications
Sometimes, too much estrogen or fat can cause puffy nipples. This can be corrected by making some dietary changes. Mindful eating can help you stay fit.
You should try a low-fat diet if you are interested.
- Increase your fruit and vegetable intake
- Reduce consumption of processed foods
- Avoid soy products and grains
A doctor can give you more information on what to eat and avoid while following a low-fat diet. Your doctor may be able to recommend a diet that is more suitable for your needs.
You should eat a diet high in testosterone and lower in estrogen if you suspect your hormone levels are to blame.
These testosterone-rich foods can be added to your diet.
- Garlic
- ginger
- tuna
- low-fat milk
- egg yolks
- Beans
- blueberries
- Oysters
- Shellfish
- Beef
- cruciferous vegetables
- macadamia nuts
Also, you should make an appointment to see your doctor. You may have an underlying condition that could be affecting your hormone levels. Your doctor might recommend medication or other treatments to regulate your hormone levels.
Herbal Supplements
The use of herbal supplements can also reduce puffy nipples. Some of them may increase testosterone levels.
This includes:
- Tribulus Terrestris
- Fenugreek
- ginger
- ashwagandha
Some evidence has suggested that these herbs may increase testosterone in men with erectile dysfunction. However, more research is necessary. There are currently no studies linking herbal supplements to decreased nipple puffiness.
According to anecdotal evidence, these herbs could be used to treat puffy nipples.
- turmeric
- dandelion
- Milk thistle
- Passionflower
- Red clover
- Devil’s claw
Supplements can have unpleasant side effects or interact with prescription and over-the-counter medications. Talk to your doctor about your specific risks and how you can best manage them.