Your Complete Guide
Hoping to get rid of your man boobs? Struggling with your self image? Afraid to take your top off in company? Gynecomastia affects a surprisingly large amount of men. In fact, up to 70% of boys undergoing puberty experience it at some level due to their wild hormone production. Out width teenage boys, it can affect men of all age groups for a variety of reasons, these reasons include:
- Hormonal Imbalances
- Dietary Estrogens
- Alcohol intake
It’s important to note that ‘moobs’ aren’t always the result of inflamed breast tissue. Several factors could be actively contributing to this issue. This article aims to highlight the most commonly asked questions surrounding this issue.
Can You Get Rid Of Man Boobs?
Yes, there is always a root cause spurring on the development of gynecomastia. Eliminating certain foods from your diet can help. As can making simple changes to your daily routine.
What Causes Men To Get Moobs?
The main cause is swelling in the breast tissue, brought on in most cases by a high level of estrogen. Estrogen levels in men can spike after periods of artificially high testosterone – this is common among steroid users. Estrogen levels can also spike in men during frequent intake of foods high in dietary estrogens. Soy and soy derived products when consumed in excess can cause issues with fertility and other hormonal problems. Other consumables such as alcohol can actively suppress testosterone levels and heighten estrogen levels in specific individuals. Due to the nature of the human body, teenage boys and men above an age of optimal hormone production are more likely to encounter this issue.
Can Training My Chest ‘Hide’ The Problem?
Unfortunately not, your breast tissue sits in front of your pectoral muscles. This means that even with significant increases in muscle mass, the problem will still be noticeable. Training to ‘conceal’ the problem is also the wrong mindset to have as you should be striving to fix the root cause of the issue rather than making it less noticeable.
Can Weight Loss Help?
If you’re looking to get rid of your man boobs, a diet will help. However the loss of fat will not necessarily correlate with the loss of breast tissue. If the problem stems from too high of a bodyfat percentage, then a diet will solve it completely. However if it’s ‘true’ gyno – a hormone imbalance, then this will only contribute to solving. Naturally, cutting out the foods contributing to your weight gain may also help stabilise your hormone levels – so it may be of some benefit regardless. Just be responsible with your weight loss, if you’ve lost a lot of weight and aren’t seeing any change in your issue, then it’s time to adopt a new strategy.
Will Gynecomastia Go Away On It’s Own?
Teenage boys suffering from this problem can sigh a breathe of relief, as the vast majority of cases in men of that age will go away as hormone levels stabilise near the end of puberty. This issue can present itself from the beginning of puberty (which can be as young as 10 or 11 in some cases), but will commonly go away past the age of 15 onwards. However, if you’re past adolescence it’s unlikely this problem will go away unless you address the root cause.
So What Can I Do?
There are a variety of approaches to choose from, here we will outline a brief summary of some of the best ones to take:
Cut Out Dietary Estrogens
It may be worth paying careful attention to your diet and assessing the food groups you are regularly consuming. If you are constantly consuming foods which are likely to promote the production of estrogen in your body, then it stands to reason that this could be a contributing factor worth considering removing.
Cruciferous vegetables such as :
- Bok Choy
All contain high levels of plant DIIM, a compound which can help regulate estrogen in the human body. So much so that women who are having hormone issues are instructed to eat them or take a supplement derived from their contents. As such cruciferous vegetable intake should be monitored and adjusted appropriately. They will however not necessarily cause an increase in estrogen production.
Some hard-line dietary estrogens can include:
- Certain Types of Grain
- Soy and soy derivatives
Frequent exercise is important in order for the body to regulate it’s hormone levels effectively. It also causes the production of endorphins as a sort of ‘reward’ for being good to your body, these endorphins help reduce the production of stress hormones such as cortisol and adrenaline – which can damage regular hormone production. Frequent exercise tends to also result in being able to fall asleep easier at night. Which leads us to our next point…
Get Plenty Of Rest
Sleep is a vital part of maintaining hormone health. Your body needs to effectively shut down for a period of 8 or so hours to carry out repairs and ensure that hormone health is optimal. If you’re exercising regularly and still struggling to get to sleep, or feel that sleep isn’t granting you adequate recovery, then you can consider taking a supllement such as ZMX. ZMX is a Zinc-Magnesium recovery matrix tailored to assisting you sleep and granting you better recovery.
Consider taking a supplement tailored to the hormone regulation, SAS TEC is a testosterone-estrogen matrix comprised of bulbine natalensis. A plant extract shown to cause increases in testosterone in an excess of 100% and reductions in estrogen up to 30% in clinical trials.
Many men suffering from this issue also report feelings of tenderness and stiffness in their breast tissue. The leading cause of this issue (low test/high estrogen) can also manifest itself in numerous other ways such as fatigue and mood swings. You may find that once you’ve learned how to get rid of your man boobs you will have also learned how to address a handful of other issues you may be facing in every day life. Just remember to take care of yourself and follow this advice within reason. If problems consist after taking measurable steps to offset this issue then you should speak to a doctor.