Have you noticed that your chest looks a little flabbier than it used to? Or that it even resembles a more feminine chest rather than a masculine one? Many men are experiencing this phenomenon as it is becoming more and more common these days. You likely have a laundry list of questions running through your mind. Why is this happening? How do I reverse this? Could this mean I have other, more serious health issues?
In this article, we’re going to talk about what man boobs are, what causes them to develop, how to determine what kind of man boobs you may have, and dietary changes you can make to get rid of them all together.
What Are Man Boobs?
While the medical term is gynecomastia or pseudogynecomastia, a few common nicknames include man boobs, moobs, and man tits. Whether you use the medical term or one of the nicknames, they all refer to swollen male breast tissue caused by either a hormonal imbalance or an excess of body fat. The swollen tissue resembles a woman’s chest, hence the crude nicknames.
What causes Gynecomastia?
Gynecomastia has several different causes, which include:
- Puberty
- Aging
- Medications
- Health conditions that affect hormones
Male breast tissue may swell if there is an increase in estrogen or a decrease in testosterone. While both men and women produce androgens and estrogens, the ratios of those male and female hormones are quite different. Typically, healthy males produce larger amounts of testosterone, and healthy females produce larger amounts of estrogen.
Fix Your Diet and Lose Your Man Boobs
While exercise is important, you can’t outwork a bad diet. The goal of this diet is to lose fat, and in order to lose fat, you must be in a caloric deficit. This essentially means that you need to burn more calories than you consume. To do this, you will need to figure out how many calories you burn in a day. Once you do that, you can tailor your diet to help you achieve this goal.
In addition, there are some basic dietary changes you can make to help get rid of your man boobs. We’ve put them into two categories. Things to avoid and things to incorporate into your diet.
Things to avoid
- Soy Products – Significant amounts of phytoestrogens are found in soy products. These compounds mimic estrogen in the body and can cause gynecomastia.
- Alcohol – Alcoholic beverages hinder the liver from removing excess estrogen from the body. They are also quite fat-inducing and will make it more difficult for you to lose your man boobs.
- Processed Foods – These are commonly high in calories, sugars, and sodium, which are obviously not conducive to losing body fat.
- Beetroot – This root vegetable increases estrogen levels in the body when consumed in excess.
- Frozen Foods – They often contain saturated fats and copious amounts of preservatives. Additionally, they are typically packaged in plastic. The chemicals from the plastic then leach into the food over time. This is known to cause hormonal imbalance.
- Fried Foods – are often high in empty calories as well as saturated and trans fat.
Things to incorporate
- Fish Oil – Containing antioxidants and Omega-3 fatty acids, this supplement also helps fight free radicals and may benefit those with gynecomastia.
- Zinc-rich foods – Cashews, Raisins, and Chickpeas all contain high amounts of zinc, which stimulates testosterone production.
- Foods High in Vitamin E – Sunflower Seeds, Almonds, and Red Bell peppers contain lots of vitamin E as well as polyunsaturated fatty acids, which help prevent free radicals in the body from oxidizing. These free radicals are what induce gynecomastia.
- Foods High in Vitamin D – Mushrooms are an excellent source of vitamin D, which most of us don’t get enough of, especially in the winter months. Those with obesity are at a higher risk of developing gynecomastia, and getting adequate amounts of vitamin D can help.
- Milk Thistle – Gynecomastia can be a sign of liver disease. Milk thistle can assist with liver function.
- Leafy Green Vegetables – Consuming anti-inflammatory foods can help to reduce swelling of any sort throughout the body.
- Whole Fruits – It’s important to incorporate foods rich in fiber and essential vitamins. Consuming whole fruit is one of the simplest ways to do this.
Is Gynecomastia a Life-Threatening Diagnosis?
While this condition is not physically life-threatening, it can take a massive toll on your mental wellbeing. Gynecomastia can cause feelings of emasculation, self-consciousness, and low self-esteem. Therefore, it is imperative to address the root cause and reverse the issue to prevent psychological damage.
The best route would be to seek out medical intervention. Medication or other treatments may be recommended for a treatment plan, as diet and exercise alone might not be enough. This may be even more true for those who were born with physiological conditions that cause increased estrogen levels.
Conclusion
Man boobs are swollen male breast tissue that resembles a woman’s chest. Gynecomastia has several different causes, including puberty, aging, medications, and health conditions that affect hormones.
Pseudogynecomastia means that there is an excessive amount of fat in the chest area. There are several dietary changes that you can make to get rid of your man boobs. This may mean removing certain things from your diet or possibly incorporating certain things to help you on this path.
Teenagers tend to be at a higher risk for developing this condition, but adults are not immune. Additionally, bodybuilders who use steroids are also at a higher risk. Gynecomastia is not physically life-threatening but can lead to psychological despair and should be treated promptly.
