Breast Pain & Tenderness

The Menopause Mentor
Jul 16, 2024
4 min read

Updated: Apr 18

SORE & TENDER BREASTS THROUGH PERI & MENOPAUSE

Quick question, How are your boobs today?!

Too much?

Did I go too far?

Sorry, as you know, I always say it like it is!

Let’s face it, our breasts aren’t what they were in our 20’s, they’re heading further south now, require acme strength bras to hold them in place, seem to have grown to epic proportions and now attempt to hide under our arm pits when we lay down!

But that’s ok!

I’m going to start by saying that if you notice any changes in your breasts or skin appearance, find any lumps, or experience severe pain, please do visit your GP!

Many of my clients have been on HRT for some time, many of whom have had to make tweaks and changes to their doses to find what works for them.

But many of them have — and still do — experience sore, tender breasts, burning and hot (and not in the sexy way!) or super sensitive nipples and ongoing discomfort.

And it’s equally important to say this…

I also work with many women who are not on HRT at all — whether by choice, due to side effects, medical reasons, or access — and they experience these exact same symptoms too.

Sore breasts are not just an “HRT thing.”

They are a hormonal symptom, and they can show up whether you’re using hormone therapy or not.

Around 40% of women experience varying levels of breast pain as they go through menopause, and it is a very common symptom, especially through the perimenopause phase.

Some women experience breast tenderness, soreness or a burning sensation, whereas others notice stabbing or throbbing pain, extremely sensitive nipples, or even a prickly feeling.

This is largely driven by fluctuations in hormone levels — particularly oestrogen — and as levels decline, breast tissue can lose some of its natural support and structure, making it more sensitive and reactive.

So if this is something you’re dealing with…

you’re not imagining it, and you’re definitely not alone.

Breast pain, tenderness or soreness isn’t often a sign of breast cancer, but do speak to your GP if you find a lump, your breasts change in appearance, you have a localised ‘hot spot’, change in colour, dimpling or you notice any discharge from your nipples

You can alleviate the discomfort in various ways and here are my top tips.

SUPPORT

Wear a good, supportive bra: This can make a huge difference as when the network of breast tissue is supported, it reduces the strain placed upon it. Try to avoid wearing a bra with underwire as this can further aggravate the tenderness. I recommend a good sports bra (that is just tight enough to offer support) and has a soft, fabric lining.

TRACKING

Start paying attention to when this is happening.

Breast pain in midlife is often not random — there is usually a pattern.

Keep a simple note on your phone or in a diary and track:

– When the pain starts and how long it lasts

– Where you are (cycle stage if applicable, even in peri this can still fluctuate)

– Stress levels at the time

– Sleep quality

– Food, caffeine or alcohol intake

Over time, this gives you valuable insight into your own body and helps you identify what may be triggering or worsening your symptoms.

It also puts you back in control — instead of guessing, you start to understand.

TRIGGERS

Avoid triggers; smoking, caffeine and alcohol will all aggravate your symptoms including sore, tender breasts.

HEALTH

Maintain a healthy weight; our bodies naturally store body fat in various places and this includes our breasts. By reducing body fat, breasts will reduce in size and the supporting tissue will be placed under less strain.

SUPPLEMENTS

Vitamin B & E and Omega-3 fatty acids can help reduce inflammation in the breast tissue.

Collagen can also help as it may improve the elasticity of the skin, so it doesn’t become so stretched when your breasts swell.

Evening primrose oil can help in some cases but does contain Omega-6 fatty acids which can cause inflammation in some people, so be sure to monitor yourself if you decide to try this.

ANTI-INFLAMMATORY MEDICATION

Anti-inflammatory medication such as ibuprofen can help alleviate the pain, but be sure to check with your GP before taking any medication.

🩷 TOPICAL TREATMENTS

Aloe Vera and Coconut oil massaged on to the area can help as it moisturises the skin, increasing it elasticity Aloe Vera and Coconut oil massaged on to the area can help as it moisturises the skin, increasing it elasticity

Caster Oil is one of my absolute favourite natural remedies to use. Simply pour a little in your hands and gently massage your breasts. Caster oil promotes tissue elasticity and the massage will soothe your discomfort.

Warm compress; place a warm (not hot) water bottle on your breasts as this will stimulate blood flow around the breast area. Some women prefer a cold compress if their breasts are burning so see what works best for you